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Showing posts with label stop screwing myself. Show all posts
Showing posts with label stop screwing myself. Show all posts
12.13.2013
Your Guide to Surviving the Holidays
First Halloween. Then Thanksgiving. Now we’re knee deep in the holiday season...
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This of course can end in total derailment.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Here’s a little holiday trivia for ya: The average American gains 1-2 pounds during the holiday season... that can mean 20 extra pounds in 10 years! It
may seem nearly impossible to not stuff our faces with every delicious
looking morsel on the buffet table. But overeating leads to poor
digestion, fatigue, gas, bloating, weight gain and more.
NO THANKS.
NO THANKS.
Enter your Holiday Dinner Survival Guide.
A few simple steps to a healthy, fun and guilt-free holiday...
A few simple steps to a healthy, fun and guilt-free holiday...
Don’t go to gatherings hungry.
Wait a minute... isn’t the point to eat at these gatherings?? Yes,
but you don’t want to go so hungry that you lose control. Make sure you
eat a healthy low Glycemic Load (GL) snack beforehand, one that
contains fat+fiber+protein. Some good examples are apple slices with
almond butter, sprouted whole grain bread with nut butter, and raw
veggies with hummus.
Stay hydrated.
Dehydration can be perceived as hunger. Also, the more alcohol we drink, the more dehydrated we get - so get your water on!
Exercise portion control.
Serve
yourself tiny amounts of each dish first if you want to try many. Start
there, then work your way up. Make sure you eat, then wait (the body
takes 15-20 min to register fullness) before you go back for seconds.
That way you get to taste a variety of dishes and avoid feeling
deprived.
Make smart choices.
Pile
on the veggies and go easy on meat, starch, gravy and desserts. Bring
your own delicious veggie dish to a gathering if you think there won’t
be many - you can be that cool guest that proves a plant-based meal can
rock the tastebuds.
Proceed with caution at the dessert table.
Desserts
are high in calories and sugar, which triggers the secretion of insulin
= increase in fat storage (and a whole host of other bad things). Make
sure you eat a well balanced meal before eyeing that dessert table. Ask
to share a dessert with someone and just take a few bites. Our sweet
tooth will be satisfied with less than we think.
Be social.
Engage
in conversation rather than stuffing your face in a corner! Social
interaction and great company fill up our “primary food” and makes us
feel good and satisfied which will carry over into our appetite.
Get physical.
We
not only burn calories when we exercise, but our body continues to burn
calories hours afterwards. Honor your body and show it gratitude by
gifting yourself an hour of invigorating movement. Of course we all know
things can get crazy around the holidays too, so make it convenient!
Take the stairs when you can, walk to the store, park the car further
away, get your 20 minutes of workout at home with yoga apps or DVDs and
simple strength training equipment. Make it work.
Remember
to enjoy yourself and be safe this holiday season! The greatest gift
you can give yourself is the love and health you deserve. If you know
someone who could use some helpful tips on staying healthy this (and every) season, spread the love and forward this article to a friend!
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Happy & Healthy Holidays!
8.14.2013
How To Lose Weight Without Even Exercising
Alright, now before you go burn your yoga mat, lemme tell you something - I’m a HUGE advocate of moving your body and exercising in the right way for you. I LOVE me some yoga, pilates, dance, rock climbing, intense interval miming - whatever floats your boat. However, exercise is most definitely not the end all be all of shedding pounds. Quite the contrary.
While exercise has enormous benefits, there are key things you can do right now to lose unnecessary pounds without having to lift a single weight or run a mile.
1. Chill before you fill
The Parasympathetic is also known as the rest and digest response. This is the optimal state for digestion. When the parasympathetic is activated our metabolic power goes up.
The Sympathetic is also known as fight or flight. This is our stress response. When we are stressed out our digestion shuts down. The classic textbook example is that if a lion was chasing you after lunch you wouldn’t be concerned about digesting your sandwich. Your body needs full attention and focus on digestion - it’s serious business for your body!
Fun To-Do: Say grace, thanks, meditate, or show gratitude in whatever way resonates with you that you actually have food in front of you. Make it a ritual. Bring in a candle or some music! Whether it’s a gourmet meal or a quickie salad, that food is about to replenish your energy and nourish your cells. Thanks food!
2. Breathe deep
Fun To-Do: Take 5 deep breaths before every meal, and any time you’re stressed out!
3. Chew your food!
Fun To-Do: Count your chews for every bite, and try doubling the number to start!
4. Catch your ZZzzzs
Fun To-Do: Challenge yourself to get to sleep at a decent hour (10pm is great) and sleep for at least a full 8 hours every night for a full week. Play around with length and times - some people may need more than that!
Notice I didn’t even touch on what to eat! I’ll save that for a later time ;) For now, take on some of these fun to-dos and I guarantee you’ll see a major difference in your health. Now excuse me while I go back to miming my own business.
While exercise has enormous benefits, there are key things you can do right now to lose unnecessary pounds without having to lift a single weight or run a mile.
1. Chill before you fill
Taking a moment to honor your food, and staying present during your meal, can make a huge difference! The tradition of saying grace before a meal provides more than spiritual kudos. Taking that time before you eat to shift from go-go-go to Aahhhhh activates the parasympathetic response, allowing your body to get the proper juices flowin and shutting out the stressors.
The Sympathetic is also known as fight or flight. This is our stress response. When we are stressed out our digestion shuts down. The classic textbook example is that if a lion was chasing you after lunch you wouldn’t be concerned about digesting your sandwich. Your body needs full attention and focus on digestion - it’s serious business for your body!
Fun To-Do: Say grace, thanks, meditate, or show gratitude in whatever way resonates with you that you actually have food in front of you. Make it a ritual. Bring in a candle or some music! Whether it’s a gourmet meal or a quickie salad, that food is about to replenish your energy and nourish your cells. Thanks food!
2. Breathe deep
You may have heard of a little hormone called cortisol. We all need cortisol in our life, but this also happens to be the hormone that’s released when we’re stressed out. Studies show that increased cortisol in the system leads to fat accumulation. To boost metabolism you must RELAX and stop producing so much cortisol. How can we do that?
Conscious breathing. Conscious breathing turns on the parasympathetic response, which allows for better digestion, absorption and assimilation. We’re basically tricking your central nervous system. The brains says something like, “Hey, I thought I was a whacked out nervous wreck but I’m breathing like a relaxed person, I must be relaxed!” The result is a shift from a state of low digestive activity to full digestive force. How rad is that?
3. Chew your food!
Ok, so you might be like “uh...duh” with this one. But I challenge you to count how many times you chew every bite you take. Chances are you’re not chewing as much as you need to in order to optimize digestion.
Why is chewing so critical? Saliva has important enzymes that help break down food, making it easier to digest and assimilate which means more of it gets used by the body versus being stored as fat. Saliva gets activated with the chewing mechanism.
Together, the mechanical process of chewing + saliva not only preps your food for digestion, but they also stimulate your gastric juices so that you can further optimize digestion. Bonus! Chewing your food more times also slows down consumption which allows your body to signal when it’s actually full versus overstuffed cuz you guzzled that lunch too fast.
Why is chewing so critical? Saliva has important enzymes that help break down food, making it easier to digest and assimilate which means more of it gets used by the body versus being stored as fat. Saliva gets activated with the chewing mechanism.
Together, the mechanical process of chewing + saliva not only preps your food for digestion, but they also stimulate your gastric juices so that you can further optimize digestion. Bonus! Chewing your food more times also slows down consumption which allows your body to signal when it’s actually full versus overstuffed cuz you guzzled that lunch too fast.
4. Catch your ZZzzzs
Sleep is paramount. This is the time when our body goes into repair and restoration mode. This is also when some pretty powerful antioxidants, including melatonin - the master detoxifier - are released into your body.
What does this mean? When you sleep, your body is able to address the causes of inflammation, normalize your hormones, detox all the sticky ickies that accumulate in your bod, and regenerate your liver (yes it regenerates just like in a sci-fi movie!), which means boosting your ability to cleanse and detoxify. Das alotta stuff people. So get good sleep!
What does this mean? When you sleep, your body is able to address the causes of inflammation, normalize your hormones, detox all the sticky ickies that accumulate in your bod, and regenerate your liver (yes it regenerates just like in a sci-fi movie!), which means boosting your ability to cleanse and detoxify. Das alotta stuff people. So get good sleep!
Notice I didn’t even touch on what to eat! I’ll save that for a later time ;) For now, take on some of these fun to-dos and I guarantee you’ll see a major difference in your health. Now excuse me while I go back to miming my own business.
Thanks for your ears :) If you dig this post, share your thoughts on Twitter and Facebook. I'd love to hear from you!
And if you're ready to make some real changes in your health, email me to sign up for a strategy session and uncover your unique roadmap to wellness town!
And if you're ready to make some real changes in your health, email me to sign up for a strategy session and uncover your unique roadmap to wellness town!
5.30.2013
Avoid the Travel Trap: 6 tips for staying healthy on the road
It’s 3 am and you’re still packing, even though you have to be at the airport in 2 hours. You’re tired, stressed and starting to feel the overwhelm, and then, it hits you. Sh*t. There’s no hope for staying healthy on road. Good bye green juice and yoga. Hello continental breakfast bagel and bloody mary. And 5 lbs. Sigh. The travel trap.
We’ve all been there. Who wants to think about keeping up with vitamins when you’re planning adventure excursions or making dinner reservations at that 5 star restaurant you saw on TV? It seems fine for the time being, but as soon as your butt lands back at home - reality hits. And the guilt.
There is another way.
Don’t let traveling get you stuck in the vortex of airport Starbucks, hotel danishes or conference cookies! Living a healthy life is not a part time job.. and while it can be harder to keep up with our good routines on the road, it just takes some modification. Not sure about you, but I want to come back feeling just as good if not better than when I left! So here are 6 tips for keeping up with the healthy Joneses while hitting the road...
1. Use the Google.
So there’s this really awesome tool where you type in something like “healthy food in Soho” and out pops 5 results to check out!
Ok, in all seriousness, DO YOUR PRE-TRIP RESEARCH. While you’re checking out hotels and tours for your trip, do some quick searches for healthy food options nearby such as cafes or juice bars. Are there farmer’s markets or produce shops nearby where you could buy veggies and fruit to snack on? You’d be surprised at the amount of accessible healthy food if you just look for it. Here are a couple of sites to get you going:
yelp.com - this one may be obvious, but it’s a goodie. Plus their mobile app with mapping and filter functions make it super easy peasy. I’m obsessed.
http://www.happycow.net/ - an online healthy eating guide with listings across the globe.
2. SNAX: trail mix and raw bars
A killer trail mix is my favorite travel go-to... you gotta make it nutritient-packed AND tasty! My standard trail mix consist of raw almonds, cashews and macadamia (a splurge ;) along with superfoods like goji berries, golden berries and cacao nibs. Mmm mmm. The danger is you might finish the darn bag before your flight even takes off.
And then there are the raw bars. Now I’m really “meh” about bars since so many of them are chock full of sugar... but in a bind, they will make do. When you’re looking for a raw bar to munch on, make sure that there is some kind of balance between sugar in grams and protein amount so that your blood sugar doesn’t spike like crazy. I usually go for one of these three: Core Defender Raw Cashew & Cacao, GoRaw Spirulina Energy Bar, and Lara Bar Cashew Cookie.
3. Juice! Well, green juice powder, that is. And you thought you were off the hook...
When I can’t bring my own green juice or access a juice bar while traveling (or to be honest, when I’m just feeling lazy) I opt for an awesome green juice powder. There are tons to choose from, but I currently enjoy these travel size packs from Amazing Grass - and they come in a variety of flavors to switch it up. You can even make a quick smoothie with the powder and any produce you can find if you take along a mini blender like the Magic Bullet (I love that lil’ guy!) and save some dough on food while abroad!
Bonus: For those times when you’re feelin’ like something warm and cozy, opt for a good travel oatmeal pack. I like the Three Sisters brand (mmm chai...) or Nature’s Path Flax Plus.
4. Keep on movin’!
When we travel, it’s easy to put aside our exercise routine and go for the foodie tour. Or if you’re stuck in a conference, when the heck do you have the time, right? It’s important to make it EASY for yourself. Thanks to websites like DoYogaWithMe.com and apps like YOGAmazing or Daily Yoga, we can shake our asanas anywhere at anytime. Or sign up for some exciting excursions where you’ll get that body moving and heart rate going! Remember that exercising and moving your body boosts endorphins and gives you that ultimate high, in addition to revving up your metabolism and burning calories. And you thought you couldn’t feel any better on vacay...
5. Speaking of moving... keep that poop goin!
Yes I said it. Poop. Poop poop poop.
Now that we’re over that, let’s talk regularity. Traveling, especially on planes, can totally mess it up, leaving us with constipation, bloated bellies and poor digestion. NO THANK YOU. So how do you avoid getting poop train sidetracked? Magnesium my friends. Magnesium Citrate not only gets your system moving so that you can avoid any unplanned “stop-overs”, but it also calms your nerves and muscle tension so you can truly relax. CALM or Bluebonnet are good brands.
**Of course, please check with your doc before taking any supplements, y’all**
6. And lastly, because I’m such a fan of the ole’ neti... Neti Pot travel edition!
Ever notice how easy it is to get a cold or congested after traveling? The travel Neti Pot is gold for keeping those issues at bay. Stay clear of those airborne invaders circulating in the stale airplane air... gross. Another great thing to add is a DIY nasal steam - when you arrive at your destination, heat up some water in a bowl and toss in some mint tea or tea tree oil. After a long flight, breathing in that glorious moistness will be quite a relief :)
So the next time you’re cruisin’ across seas or jetting to NYC for a conference, try busting out these tricks and tools to keep your health on point and vibrancy dialed on HIGH ;)
3.12.2013
Be cool and tap that app.
That's right. Cheetos, that perfectly constructed lab "food" that took thousands of dollars and hours to get juuuuuust right... got a big fat D and a handful of warnings to go along with it. The picture is from an app I use called Fooducate, and it's one among the MANY new health and eco- conscious apps available to the masses (of smartphone users).
It can be a confusing and daunting food world out there. Wild Wild West. Smoking gun at every turn of the grocery aisle. BAM! Victims of a corrupt food nation and we didn't even see it coming. Just the other day, I skipped out on reading the label of a seemingly innocent goji berry snack I purchased (hey - even health coaches let their guard down at times). Apparently the manufacturers thought it would be awesome if they doused the perfectly wonderful raw goji berries with tons of additives and added sugar - turning the pure and delicious gojis into poison, and making me out to be a fool.
"GOTCHA SUCKA!" - that's what I imagined them saying as I bought the overpriced bag without a second thought.
Overly dramatic of me you say? Hardly. If you look at what this kind of behavior and lack of transparency by food corporations has done to the state of health in America and beyond, then it's hard to disagree. That's why it's KEY to take advantage of awesome new tools available to us now.
It's time to arm yourself like the 21st century smartphone-carrier you are... this means no more excuses. Transparency can be right at our fingertips - if we choose it. Make the right move and download these 9 cool apps that will help empower you when confronted with confusing and sometimes overwhelming food choices:
1. As a kid, I had this weird fascination with the scanner at the grocery store... and apparently it hasn’t entirely gone away because I can’t stop scanning my food with the Fooducate app! This free app lets you scan the barcode of any product (or just shake it for a random item), and proceeds to give you a letter grade, the number of calories per serving, and other health-related information. I likey a lot.
2. Similar to Fooducate, The GoodGuide mobile app makes it fast and easy to find safe, healthy, green, and ethical products, instantly delivering the information you’re looking for when you need it.
3. Say it ain’t Sole... avoid overfished and PCB-ridden seafood with the Monterey Bay Aquarium Seafood Watch app. It’s easy to navigate and contains the Monterey Bay Aquarium extensive research and expertise regarding mercury, toxins, and sustainability of seafood choices. This app gives you quick lists of fish as the "best choice," a "good alternative" or one to "avoid." Super informative and detailed, this will help you choose in a jiffy at the fish counter.
4. Did you know that there’s a really good chance the seemingly healthy conventional celery stick you ate as a snack was highly contaminated, since conventional celery tested positive for 57 different pesticides. Eek. The Environmental Working Group’s Dirty Dozen app will help you discern the dirties from the Clean Fifteen with their easy to use shopper’s guide to pesticides.
The following are for iPhones only.
{sigh}... to my dismay - Android user :(
5. What’s on my food? If you really want to know, then this app is for you. From the Pesticide Action Network, the most recent data (ranging from 1999 to 2007) is used to give you super specific info that you most definitely want to know, showing possible carcinogens, hormone disruptors, neurotoxins, and more.
6. I love me some Mark Bittman. And now you can have him in your little pocket with his very own How to Cook Everything app, which has 2,000 recipes - there’s also a vegetarian version (2,000 meatless dishes). The best-selling author and NY Times columnist also gives us shopping lists, kitchen timers, and illustrations for cooking techniques such as chopping and peeling, all in his no-nonsense style. And if you don’t read his Op-Ed column in the Times, start now.
7. Say Hell No to GMO (Genetically Modified Organisms) with Non-GMO’s shopping guide app called ShopNoGMO. Those suckers are very sneaky and are in pretty much anything packaged, so make sure you let this little ole app help you avoid GMOs in the foods you buy at your grocery store.
8. Seasons app is all about foods that are in... you guessed it - season! From fruits, veggies, lettuces, herbs, mushrooms, and nuts - it lets you search by “local” and “imported” season. It also includes an international Farmers’ Market finder, you know, for all you lucky jetsetters who are not in Chicago right now (whose local food list items can most likely be counted on one hand during these colder months...).
9. Have an allergy or 2 (or 3...)? Or just want to avoid certain foods? Then check out Cook IT Allergy Free. This app has over 200 recipes that can all be customized to be made allergy free. Tell the app everything you’re allergic to, and it’ll automatically adjust the recipe to include a substitution. You can save your adjusted recipes, keep notes on your “trial & error,” create a shopping list, and more.
Do you have a favorite app that's not listed here? Let me know by writing a comment below! Share the wealth y'all.
2.26.2013
We screw ourselves WAY too often...
"I
feel there are two people inside me - me and my intuition. If I go
against her, she'll screw me every time, and if I follow her, we get
along quite nicely.." - Kim Basinger
Kimmy's got it right. INTUITION. Everybody's got it. Your best friend that you love to ignore. Man, how many times have I gone against my bestest buddy that's within. Truly, it's pretty embarrassing to think of how many times a day I either a. fight against her or b. completely ignore the girl. And of course, each and every time, she wins. I know I'm not alone in this... and you'd think we'd learn by now! Why is it so damn hard to just LISTEN and FOLLOW our intuition?
I recently entered this video contest for a scholarship to a program I've been wanting to do for a while now. When I first heard about it, my intuition told me THIS IS IT. This is exactly what I need, I feel it, and I could toootally do this. Didn't seem too difficult and I really wanted this scholarship. So why not? Of course the other voice within - the inner critic and naysayer - started flappin her big mouth saying things like "ha! your video's gonna suck so hard, you never win anything, sooo many other talented people are going to enter. You ain't got a chance." Of course, after many years of learning to build a defense against this, I told her to put a sock in it and proceeded to work on creating this video.
It all seemed so effortless, ideas were flowing and it seemed quite easy. Then the second roadblock set in... I had to actually implement these ideas and execute. Not only that, but I had to sacrifice things like time with a loved one who was visiting, brunch with friends, and pretty much my entire Saturday (a holy day for me since I don't get much time off). Of course, this is usually the point that's hardest to get past... the brat within and laziness started to set in. Ya feel me?
Just as I started to convince myself that this wasn't worth the effort and begin to make up a lame excuse to leave the house, Intuition said
"girl, you better do this sh*t or you're seriously
gonna regret it..."
If there's one thing I've learned in my days on this planet, it's this - Intuition IS ALWAYS RIGHT.
Damnit. Fine. I refuse to screw myself this time! On with the video production...
So I followed thru, got 'er done and sent my vid. Yes, it took sweat, work and discipline (and some tears to be honest), and ya know what? I WON A DANG SCHOLARSHIP. It was that simple. And I truly believe it can be that simple 90-95% of the time if we only just listened to ourselves and followed thru every time!
So how do you discern which voice is Intuition, actually follow it faithfully and stop screwing yourself over?
1. Remember that Intuition always has your back
If a voice is telling you that you're not good enough or why bother... warning: that is NOT Intuition. Pay no attention to that voice behind the curtain! Intuition will always have your best interest at heart, and usually comes as the very first feeling you get.
2. Tune-in to your own radio frequency, not others
You really need to pay attention to your body and feelings, stop the chatter and don't turn to anything outside of yourself for answers. Are you someone who asks everyone and their mom if you should go ahead with something? STOP. You most likely already know the answer but maybe lack the confidence or just don't like what Intuition is telling you. Trust yourself. You already have all of the wisdom you need - just remember that in the end, it will all work out for the best.
3. Practice Practice Practice
If you're not used to turning to your inner voice for guidance, or find that you have trouble following it - start out small. Try doing it with the little things first like choosing whichever food is going to make you feel the best, mail the letter now and not tomorrow because something inside of you told you to do so, etc etc. Try to pay attention to initial thoughts and feelings you get in response to things - what are they telling you? And if it's too loud in your head to even hear Intuition, start to quiet your mind with meditation or journaling. Sometimes a data dump onto paper does a mind good.
I believe if everyone followed their heart, this planet would be a lot less screw-y, don't you think? :)
What are your biggest obstacles with intuition and follow-thru? Leave a comment below if you'd like to share!
1. Remember that Intuition always has your back
If a voice is telling you that you're not good enough or why bother... warning: that is NOT Intuition. Pay no attention to that voice behind the curtain! Intuition will always have your best interest at heart, and usually comes as the very first feeling you get.
2. Tune-in to your own radio frequency, not others
You really need to pay attention to your body and feelings, stop the chatter and don't turn to anything outside of yourself for answers. Are you someone who asks everyone and their mom if you should go ahead with something? STOP. You most likely already know the answer but maybe lack the confidence or just don't like what Intuition is telling you. Trust yourself. You already have all of the wisdom you need - just remember that in the end, it will all work out for the best.
3. Practice Practice Practice
If you're not used to turning to your inner voice for guidance, or find that you have trouble following it - start out small. Try doing it with the little things first like choosing whichever food is going to make you feel the best, mail the letter now and not tomorrow because something inside of you told you to do so, etc etc. Try to pay attention to initial thoughts and feelings you get in response to things - what are they telling you? And if it's too loud in your head to even hear Intuition, start to quiet your mind with meditation or journaling. Sometimes a data dump onto paper does a mind good.
I believe if everyone followed their heart, this planet would be a lot less screw-y, don't you think? :)
What are your biggest obstacles with intuition and follow-thru? Leave a comment below if you'd like to share!
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