holistic health – mind. body. soul.

1.  Eat mindfully

Put the phones down, computers away.  Really be present with your food, the textures, smells and the visual plate that is in front of you.  Be grateful for your food.

2.  Eat a varied whole foods diet

Eliminate junk and processed food.  Eat a diet that whole food based.

3.  Don’t eat based on how you feel

Many times we are eating because we are bored, lonely, frustrated, angry, anxious, fearful, etc.  Try your best to move through your emotion without relying on food for comfort. Go for walk, exercise or journal and try drinking water first despite you may not feel like it – or face head on and deal with what you are avoiding.

4.  Don’t replace sleep with caffeine

This will become a vicious cycle and the only way to avoid it is not drinking caffeine when you feel tired especially after 12 pm.

5.  Reduce stress

Meditate.  Breathe. Journal.  These are all good ways to release stress

6.  Eliminate sugar

The best way to control sugar cravings is cold turkey for a minimum of 2 weeks.  After 2 weeks you will notice sugar does not control you

7.  Drink at least 6-8 glasses of water a day

Drinking as much water as you can will help release toxins, hydrate and help you eat more than you desire

8.  Incorporate self-care in your daily or weekly regimen

Doing something just for you, whether that means getting your nails down, facial, just spending some time alone possibly reading a new book, journaling, or even organizing things you have been avoiding

9.  Reduce and limit alcohol to 0-1x a week (limit to 1 drink)

Despite people thinking drinking a glass of wine a day may be good for you.  No amount of alcohol is good for your health. Drink in moderation or leave it for a special occasion.

10.  Exercise 3x a week for at least 20 minutes

Any movement you do outside of your regular daily day will enhance your health for the better.  Start today by simply fast walking.

11.  Eliminate toxins in your cleaning and skin care routine

There are so many natural products on the market there is no excuse not to change up your cleaning and skin care routine.  This includes everything you put in and on your body as well as in your house. These toxins build up in your body over time and cause stagnation in your lymph and blood circulatory system.  Organs have to work much harder to release them out of your body causing stress.

12.  Eat one extra vegetable a day

Eating extra veggies everyday will always be a good idea.

What’s one new habit you are going to try this week?  Let me know in the comments!!!

Eat your yolks!  They are considered the perfect food and the healthiest part of the egg! They provide so much more than what is found in the whites. The yolks provide valuable vitamins such as A, D, E & K, omega-3 fats, folate, antioxidants and choline!  It is also not the demon of what is associated with high cholesterol levels in your blood or heart disease.  Your liver actually makes about 75% of your body’s cholesterol so whether you are eating it in your diet or not you are still producing it. One the reasons your body produces it is because it needs it. Every single one of your cells produces cell membranes made from cholesterol.  

One of best reasons we need to eat the yolks is that it contains choline!  Which has been identified to be an essential nutrient that we do not get enough of. Choline functions like b-vitamins so it’s often grouped in this category because it promotes optimal health in the liver, nervous system, decreases heart disease, helps support cell structure and metabolism. 

The source of your eggs makes a huge difference in quality of the nutrients it provides. You want to eat “pastured” eggs from organic chickens!  Once you have eaten pastured organic eggs you will never want to eat commercially raised eggs again.  You will notice the difference in the color of the yolk! An organic pastured egg has deep rich orange color where as a commercial raised egg lack color mainly because they are not exposed to sunlight and have a diet that is depleted in nutrients.  

Eating the whole egg helps lower blood pressure which most people think the complete opposite as well as helps individuals with diabetes 2 and is rich in brain fats so it’s great for neurological function too.

Eating raw eggs is actually more nutritious than eating cooked eggs. Make sure if you are eating raw they are from a high quality source you trust as well as organic and pastured. There is a warning for food safety when consuming raw eggs. The risk is high if you are eating conventional eggs where Salmonella is more probable than a small organic farmer. Cooking destroys some of the nutrients of the yolk so if you cook them the best way would be soft boiled or poached where the yolk is still runny.

So let’s recap, most of the nutrition in the egg yolk not the white which is merely protein. The yolk is loaded with nutrients, like bioflavonoids, brain fats like phosphatidyl choline, powerful antioxidants and sulfur. Eat your yolks and not just 1 or 2 a week! It’s without a doubt better than eating cereal that is processed (no matter how healthy you think it might be) and probably will raise your blood sugar.

Try eating the whole egg for a nutrient dense meal!  Let me know in the comments if you love eating  yolks or are you a die hard egg white person!

Lavender Oil

Lavender oil is one of the most popular doTERRA essential oils because of its light, powdery aroma, and its myriad of uses for everyday life. Taken from the highly aromatic lavender flower, lavender oil has been used for centuries for its distinct aroma and powerful benefits. Whether you need to soothe the occasional skin irritation, ease feelings of tension, or promote restful sleep, lavender oil has many practical uses.*

As a naturally soothing and calming essential oil, you will find that lavender is a helpful oil to keep on hand. I love it and use it for a restful sleep every night as well as for scarring and skin irritations.   It really is amazing.

 

It seems the 20 years of the “Got Milk” campaign has really got us believing that milk is so good for our health and bones.  But is Dairy really good or not?

Now a days there are all kinds of nut milks on the market. Is it a fad, is everyone allergic or lactose intolerant?

There are some cultures that can tolerate lactose (milk sugar) – but many do not. There is also casein (one of the proteins found in milk – the other is whey) which is another issue for some and is slow to digest – it takes around 7 hours to digest.

Dairy was not even consumed until after the agricultural revolution. Here in the U.S. parents usually switch their babies to cow’s milk after age 1. We are the only species that drinks another animal’s milk which if you think about it – it’s kind of weird! Babies produce lots of lactase which is an enzyme that helps absorb our mother’s milk.  After weaning, they stop producing as much lactase which is why some become lactose intolerant. Like I said, certain populations tolerate it better(1).

Dairy in general is inflammatory, mucus producing and is growth producing.

It has been linked to ear infections in children, tumor growth, joint inflammation, increases insulin, skin issues like acne, psoarsis and eczema as well as respiratory and cardiovascular issues.

Dairy sometimes produce vague symptoms. And, by vague I mean you are not having an acute reaction to it.  It shows up in different ways – usually inflammation of some sort. If you are lactose intolerant, you may have an acute type reaction usually within an hour or so – such as stomach pain, diarrhea, gas or bloating.

If you are drinking conventional dairy you are likely adding hormones and antibiotics that causes issues in your gut and disrupts your endocrine system. Furthermore, most milk here in the U.S. is produced from A-1 cows which is part of the problem. And before I totally go off in another direction on A1 vs. A2 cows because that in itself is a whole other story. I’ll just give you the short version. Regular milk mostly here in the U.S. contains A1 beta-casein, which is partly broken down to beta-casomorphin-7 (BCM-7) in the stomach. BCM-7 has been linked with several adverse health effects. In Europe, they have A-2 cows and it seems they do not have the problems we do with dairy.

RAW, full-fat, organic grass-fed dairy on another hand is said to be extremely beneficial to our health. New York is one of 26 states where it can be bought with restrictions although where I live I have not come across where you can buy raw milk. California for example is much more readily available and even sold in stores because it’s legal. Pasteurization in conventional milk kills any nutrients that are valuable to our bodies which is why raw milk is the better option.  Raw milk contain live bacteria which is what makes it beneficial. If you do find raw milk in your area, make sure you are aware of the farmer’s practices so to be sure it is safe.  The FDA will demonize raw milk, however, I don’t have confidence in an agency that is paid by the US treasury as well as receives pay checks from drug companies. They are far from protecting us from dangerous foods on the market.

Organic, raw, grass-fed fermented diary in the form of kefir or yogurt has beneficial nutrients and in some cases healing to your body. Be sure to make sure the yogurt you are buying is not filled with sugar and other fillers.

What about Calcium?

There really is not a high amount of calcium in milk and there are much better sources. There is actually more calcium in leafy greens then there is in dairy.  Nuts and seeds are another excellent source of calcium besides it also has fat which helps absorption. Many people are under the assumption drinking low-  or no-fat milk is good but it leads to low absorption of calcium. Sardines is another excellent source of calcium. Dairy is acidic and vegetables are alkaline so another plus for eating vegetables over dairy for calcium. Plus, because dairy is acidic your body naturally aims to neutralize the body and will take calcium from your bones. Much contrary to many beliefs about dairy for preventing osteoporosis.  Studies show vitamin D is better for your bones than calcium.

Bottom line:

For me, I don’t drink milk or eat yogurt for quite a number of years. But I do eat grass-fed butter, ghee (which his actually dairy free but I mention it as a butter alternative as it also has a lot of healing properties) and occasionally eat cheese. When I do eat cheese, my joints are inflamed and my face breaks out – so I always regret it.  It also causes me digestive distress and bloating. It has caused me more harm than good so I stay away for the most part.  I seem to be okay with grass-fed butter on occasion or at least I think so.  Even with all the negative side affects it has been the hardest for me to 100% give up.  I try not to focus on it honestly and it works for the most part.
It’s always good to declare you don’t eat something rather than you can’t have something (even if it’s only you are talking too :).  When your brain hears can’t it connects it with deprivation.
Now, that’s not to say you will have the same issues. Some tolerate dairy well but I’d source your dairy from grass-fed cows at the very least.  And, if you are able to get raw dairy from a reputable farmer/source that would be your best option to reap the beneficial nutrients.
Cows that are raised on pasture and eat grass have a different nutrient profile than cows that are eating grain (which actually makes them sick which is why they need to give them antibiotics). Grass-fed/grass-finished cows have more more Omega-3 fatty acids and up to 500% more Conjugated Linoleic Acid.  The omega-3 to 6 ratio in grass-fed cows is perfect.  Grain-fed/conventional raised cows omega-6 ratio to omega-3 ratio is about 20 to 1.  The much higher ratio in omega-6 creates inflammation.  And if the cow is eating antibiotics so are you causing disruption to your microbiome.  This is the same for eating conventional beef vs. grass-fed.
Dairy sometimes has vague adverse symptoms and the best way to see if you have a sensitivity is to do an elimination diet for at least 7-9 days then reintroduce it for 3 days and see how your body reacts.  Most people do not even realize that dairy is in fact causing a lot of disruption to your health until you take it out.
Here is a website I found very informative about milk facts from the College of Agriculture and Life Sciences – Cornell University.
How well do you tolerate dairy?  What’s your take on it?  I’d love for you to share in the comments.

Are you someone that gets sick often throughout the year?

What you eat can suppress or boost your immunity!

Don’t wait until you are sick to get better.  It will take twice as long to recover if your immune system is suppressed.

With the kids back in school, germs seem to spread like wild fire.  Cold and flu season is just around the corner.

Here’s what you can do to help boost your immunity. 

Digestive health is key to keeping your immune system healthy.  

Approximately, 70-80% of your immune tissue is in your digestive tract.  There are tens of trillions of microorganisms living in your gut.  Keeping your gut flora in balance will help boost your immunity to fight off infection.

It’s not so much the food in themselves that prevent you from being sick.  It’s food that helps support your digestive system and liver.  These are two areas in your body that help keep you healthy in the first place.

Here’s what you can do:

  1. eat cruciferous vegetables such as broccoli, cabbage, brussel sprouts, cauliflower, collard greens, kale, radish, etc.
  2. include a rainbow of vegetables and fruit in your daily meal plan
  3. take a high quality probiotic supplement
  4. take a high quality vitamin d3 supplement
  5. include fermented foods in your diet to boost your gut bacteria
  6. sip on homemade bone broth regularly
  7. eat seasonally, it has a profound ability to improve your gut health
  8. eat zinc rich foods like shellfish, eggs, legumes, nuts and seeds to name a few
  9. drink lemon water first thing in the morning to alkalize and oxygenate your blood
  10. use lots of fresh herbs in your meals – they have anti-viral/bacterial properties
  11. eat shiitake, reishi or even regular mushrooms in your meals often
  12. replace coffee with green tea or matcha tea (there is also lions mane mushroom coffee!)
  13. add ginger to your tea and meals
  14. cook with garlic & onions
  15. take elderberry syrup daily
  16. ditch the chemicals you are using in your home, they disrupt the good bacteria in your gut

Do you need to do everything?  No, but doing quite a few would be most beneficial.  It could look something like this.

Wake up, drink fresh lemon water, take your supplements, start your day with veggies and a high quality protein,

Here’s what you should stay away from if you want to keep your immune system healthy

  1. sugar
  2. alcohol
  3. processed foods
  4. dairy

What to do if you get sick?  Here’s ways to help you recover quicker:

  1. drink bone broth regularly
  2. rest as much as you can and give your body time to heal
  3. drink echinacea tea
  • Echinacea herb
  • Elder flower tea or elderberry syrup (you can take elderberry syrup every day)
  • Ginger and lemon tea
  • Turmeric golden milk or tea
  • Cinnamon
  • Garlic
  • Shiitake or Reishi mushrooms
  • Onions
  • Green tea
  • Clove
  • Oregano
  • Rosemary
  • Thyme

Using essential oils is also another great way to boost your immunity.  I love and use doTERRA brand because I know they are of high quality.

doTERRA On Guard  protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. I use this particular oil on the bottoms of my feet after my shower. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energizing and uplifting.  They also have caplets you can ingest and take on a daily basis.

We’ve all been there.  Going from one diet to the next trying to lose weight or trying to get healthy as certain diets might promise.

Following a specific diet might help you lose weight temporarily or even get you a bit healthier for a while. What you don’t realize that almost anything will work initially if your diet is pretty crummy.

There are a lot of popular diets circulating around but what works for one for one person does not mean its good for your own body. There are a lot of factors that come into play when it comes to your diet and health. There are plenty of women out there that might look like they are healthy because they have been blessed with “I can eat anything I want and not gain weight”.  Their diet might include lots of coffee, bagels and pizza!  There is no nutrients in this type of  diet and eventually this will catch up with them in some form or another.  Usually looks like catching colds often, viruses, hormonal issues, lethargy, hair loss, autoimmune issues, or something worse.

Everyone needs a good mix of nutrients that will help your body thrive. Mixing up your meals from week to week is a good way to get in as many nutrients as possible instead of relying on isolated supplements to make up the difference.  Your body just doesn’t work that way.  It often needs another nutrient or fat to absorb it.

Next time you are meal planning.  Think of your plate as “how much energy and nutrients am I getting from this meal”. When you sit down to a eat plate of pasta with meatballs feels a lot different than sitting down to meatballs on top of a bed of zucchini noodles or spaghetti squash.

There are three macronutrients required by humans: carbohydrates, fats and proteins. Each of these macronutrients provides energy in the form of calories.  From there it’s micronutrients which are vitamins and minerals.

The quality of each of these is important. Eating grass-fed meat is much healthier than eating conventional raised meat.  Eating healthy fats such as an avocado, coconut oil or extra virgin olive oil is much different than eating unhealthy chemically processed oils such as canola and soybean oil (aka vegetable oil).  Many people assume because it says “vegetable” oil it’s good, it’s not – almost all soybean crops in the US are GMO. The nutrition make up is totally different.  The amount of omega 3’s to 6’s are the perfect ratio in grass-fed meat.  In conventional raised meat it’s about 1-20 ratio of omega 3’s to 6’s which is off balanced.  We do need omega-6’s in our diet but too much causes inflammation in our body leading to high blood pressure and clots.

If you are counting calories then you have to remember not all calories are the same. And, calories in, calories out is an outdated method of losing weight nor is it effective. Or, is it useful when it comes to your health. Eating a 100 calorie snack pack is definitely not the same as eating a 100 calorie apple. The nutrition, vitamins and minerals that in an apple plus the fiber your body needs to move your waste along does not even closely compare to the 100 calorie snack pack. Plus it isn’t even real food so your body doesn’t even know how to process it.  And, please don’t fall in the trap of using a “low calorie” flavored creamer in your coffee. It’s filled with junk and preservatives and sometimes chemicals that is not good for your body.

When you eat a nutrient dense diet that is unique to you, you naturally lose weight. And, you will naturally boost your health because your body is getting the nutrition it needs to thrive.

It may not happen overnight as say a 500 calorie deprivation diet that is for sure to set yourself up for failure. But giving your body the nutrition it needs is sustainable long term where you never have to diet. You lose your cravings because your body is getting exactly what it needs.

Many times cravings are just your body begging for the void nutrients. Like when you find yourself reaching for chocolate possibly your body is just lacking some magnesium.

What about sugar cravings? Certainly, sugar is not good for us right.

Every cell in your body actually needs glucose and often times these sugar cravings are a sign that we are deficient in certain trace minerals like chromium, magnesium, vanadium and zinc from a poor diet. But if you are eating a lot of refined sugar then you will certainly be craving more sugar. The easiest way to stop that refined sugar craving is cold turkey. Try eating sweet vegetables such as carrots, sweet potatoes or fruit. Do not replace sugar with artificial sweeteners. They are not good for you at all!

Our food is meant to be diverse in nutrients and taking one supplement for a specific mineral if you are deficient is not the same.

Your body is designed to work perfectly given the right nutrients and environment.

Everyone is unique.

Everyone needs to eat according to them not what everybody else is doing.

A varied nutrient dense diet will bring you more vitality than following a diet that will leave you void of certain nutrients. Your body becomes imbalanced and often leads to sickness when it doesn’t have proper nutrients.

Most times we are eating for the wrong reasons ~ namely stress, avoidance or just numbing out what we do not want to feel or deal with at the moment. We use food for comfort whether you realize it or not.

Diets are directly setting your body up for deprivation.  This usually backfires because it usually leads to massive cravings, binging and overeating which will sabotage your attempts in the first place. And, you set your brain up for feelings of guilt, unworthiness, undeserving, etc.

When you figure out what works best for your body is where you feel your best. You don’t get sick as often. You have sustained energy all day. You aren’t craving foods left and right.

You don’t have to eat perfect and there really is no perfect anyhow. Forget all those crazy diets out there!  Just start eating a variety of food and nutrients that your body is craving and needs to thrive.

You don’t have to eat less you just have to eat right.

If we learn to manage our emotions, instead of avoiding them, we could literally change any area of our lives we wanted to.

Can you imagine life with:

  • sustainable weight loss
  • not overspending when your don’t have money to spend
  • not using alcohol as a buffer to avoid an emotion (do you even realize you may be doing that?) Does 7 pm Friday night cocktail ring a bell?
  • not eating sugar
  • not procrastinating
  • fill in the blank of what is not serving your well-being!

It sounds pretty amazing if we could just master this one life hack of managing your emotions.

Is it hard?

Well it is, if your brain is telling you it is.

Will there be resistance?

Of course!

Our brains have not evolved in a way that truly serves us. It is still in survival mode from thousands of years ago when we had to survive the dinosaurs and lions, tigers & bears, oh my! The brain’s job is to keep you safe. Even if in today’s world we do not have to survive those treacherous animals. It will try it’s best to keep you safe and comfortable even if that does not serve you.

The brain is basically in fear and survival mode at all times. The brain is really good at what it does. The brain is constantly looking to be right and also seek pleasure.

When you learn how to manage your mind and sit and feel an emotion you normally avoid, your entire life can change – really it can!

You will start showing up for yourself, your well-being, you become authentically who you were meant to be, you learn to love yourself, you can start that business and take action instead of procrastinating and making excuses!

And…drum roll…you can have sustainable weight-loss. Yes, you can stop going from diet to diet your entire life only to gain the weight back.

What do you want to do? What is it that you want in your life?

There are basically 60,000 thoughts per day. Your brain is designed to avoid pain and seek pleasure. When you avoid an emotion, you basically are getting a feel good dopamine hit in your brain. Once it learns something and does it over and over, it doesn’t take any energy to do it. It just becomes a routine. It becomes unconscious so you may not even be aware you are doing it.

The problem with that is it’s temporary and it’s also artificial.

Did you ever notice after you eat the food you didn’t want to eat, you feel bad and it only causes more negative emotion. It becomes habit and a vicious cycle. Your brain is trying to avoid an emotion so you feel good (temporarily). You may not even be aware of it. It could be an unconscious thought and it creates a feeling which is driving your actions and ultimately your results.

It’s okay to feel bad. It’s okay not feel good 100% of the time. Without contrast, we wouldn’t be able to enjoy life because everything would be the same. Life is not meant to be happy 100% of the time. To be truly authentic in our lives, it requires us to feel negative emotions 50% of the time just as much as it does positive ones. Otherwise, we are not really showing up authentically, are we? We just cover up our emotions.

We really have not been shown how to deal with our emotions. It would of been wonderful if we were taught this in school or even from our parents.
Instead we were taught to hide our emotions as a kid. Things like don’t cry, don’t feel bad, don’t worry, don’t be angry, don’t tell anyone, etc. It truly has made a mess in our society if you think about it. Nobody knows how to deal with life. We wind up with anxiety, 50 lbs overweight, drinking, clutter, shame, worry, stressed, fill in your vice, or truly not showing up for yourself. It will keep you stuck, not taking action and making every excuse in the book! You may “feel” justified but it has everything to do with your brain avoiding pain and seeking pleasure.

The question you might be asking is.

How do I fix this?

I have to let you in on a secret. It doesn’t go away (I mean the feeling of wanting to avoid the pain and seeking pleasure).

However, when you learn to manage your feelings and emotions and ultimately manage your mind – whoa – it’s like you are awakened!

You can seek and create any emotion you want to feel.

You get to choose.

Your emotions are just an indicator of what thoughts you are thinking and what’s going on with you.

Step 1: Become aware of your emotion you are wanting to avoid at any giving moment. When you become aware, you can look it from outside your mind. You become the observer.

It’s powerful when you realize you are not your thoughts.

Sit with that emotion for a moment without anything other than just feeling it. What does it feel like in your body? Be okay with it. It’s okay to feel this emotion. It’s not going harm you.

Let it go.

It will leave you. The urge will go away.

Talk to it and just say thank you but I’m choosing a new thought. Embrace it with purpose!

Step 2: generate a new emotion you want to feel.

What thoughts you will have to think? What does that feel like in your body? How can you feel this emotion today?

Tony Robbins says we attach meaning to everything. Those meanings turn into emotions, and ultimately, those emotions frame the life we live.

Step 3: journal. Write down what you are thinking or feeling. When you can see your thoughts on paper, you can tell what your mind is thinking. You have the ability to change the thoughts. Practice this everyday. I like to do this in the morning, some like to do this at night so they can release all their thoughts before they go to bed. It really doesn’t matter as long as you get in the practice of seeing what you are thinking you can slowly start to shift.

I invite you to try this on and see how it feels. Be curious, be fascinated. Become aware! When you give up the false pleasures, you can live a life of total well-being.

 

How many times have you changed your “mindset” about something only to find yourself right back in your old habits in days or weeks? Sort of like when your New Year Eve’s resolutions went out the window by the second week of February!

Habits are just that – habits!  They are not really connected to anything.  It’s something that we do subconsciously without even thinking about it.  Like brushing your teeth or getting dressed.

We actually have the power to change anything in a heartbeat as Tony Robbins would say.  I know that’s hard to believe when you’ve tried everything in order to quit smoking, stop drinking, quit junk food, change your eating habits, start exercising, save money or whatever it is that you want to change but keep resorting back to your old habits.

We associate change with being hard, don’t we.

As humans, we ultimately work from what is called the primal brain or the reptilian part of the brain.

Those are where your habits come from.

We think we just need to think our way through it or reframe your mindset (the prefrontal cortex part of our brain). It’s much deeper than that.  Habit’s come from the survival part of the brain or reptilian/primal part of your brain.

It’s where your beliefs are about yourself.

Your identity (who we are at an unconscious level).

So if you don’t think very highly of yourself for whatever reason at the core level/identity level (primal brain) it will be a constant conflict with your thinking part of your mind (prefrontal cortex).

You can’t be anything other than what you believe about yourself is.  Your thoughts and energy create your reality.

Your thinking part of the brain/prefrontal cortex is your “wants” part of your brain. Example:  I want to quit stop drinking – that’s your prefrontal cortex speaking. But the habits come from the reptilian part of the brain…the part that says you have to have a drink in order to survive.

Guess who wins?  The reptilian part!

The reptilian part believes that whatever habit we have is necessary for survival. Even if it’s not in our best interest or even what we want.

We tend to work from the outside in when we want change.  You get the healthy food, leave your running shoes where you can see them, join a gym, replace chewing gum with cigarettes, etc. Changing your environment or behavior only gets you so far for so long. You need to change from the inside out for lasting change.

We do what we are.

Now that I’ve explained a little how habits come from the primal brain and the prefrontal cortex is our thinking part. The part that wants us to change but primal brain always wins.

How do we actually make lasting change?

Especially if who we identify with is not who or what we want to be.

I’m going to use a client setting a goal to lose 25 lbs but doesn’t follow through to eating in a healthy manner.

In order to reach your ideal weight or whatever goal you have set (financial, health, business, whatever)…

Focus on what you want! Not on what you don’t want.  

Energy flows where your attention goes.

This is where we usually focus on what we can’t have and feel deprived – but we are focusing on the problem.

We need to see ourselves as the person that is 25 lbs lighter – all day, everyday.  We need to see ourselves as healthy and fit.

Seeing ourselves as what we want to become will help us to make the right choices.

This is more than visualization.  The brain learns from repetition and the reptilian brain does not know truth from a lie.

We need to write it down, look at it, hear it, feel it, emotionalize with seeing ourselves as the healthy fit person.  Look at ourself in the mirror and love what you see – even if you don’t believe it! Continue to tell yourself you do.

What does that feel like?

What do you see?

If negative self-talk comes in, just know it’s just a thought, take a few deep breaths in through your nose, hold it for a few seconds and out through your mouth and just be.  Love yourself.  The thought can be dismissed and replaced if you choose.  Let it go and replace it with a good thought.

Repetition and more repetition will slowly start to reprogram your brain.  Doing this over and over you start changing little by little, doing different things. You start to love the changes you are seeing.

You notice you are focusing more on the energy you want to create vs the energy you don’t because it feels better. Slowly it becomes a habit. Your reptilian brain realizes “hey she’s not taking the urge I’m giving her to go for the food you shouldn’t be eating” and slowly your new healthy option becomes the habit. You start to change the person at the identity subconscious level.

Habits can be changed and change doesn’t have to be hard.

You have to become (relentlessly) the person you want to become now.  In your thinking, not just your doing.  The doing will come naturally when you change your thoughts about who you believe yourself to be.

Start by declaring the change you want to see.  Write it down.  Look at it several times a day. Get immersed in it. Write as if it already IS.

Become who you want to be now as if it is true.  Ask yourself what would that person be thinking and doing.

Don’t use words like can’t choose words like don’t.  For example, I don’t eat chocolate cake rather than I can’t eat chocolate cake. It can make a world of difference when you are around friends and family.  And, you don’t have to say it to anyone but yourself.  No explanation is needed.

It’s not just about what you are eating, it’s about why you are eating it (without blame please).

Ask yourself “who was I being that created the person 25 lbs heavier than I am now”.  If self-worth is low on the list.  Start by writing “I am worthy.”

Remember one thing:  You have the power to change your beliefs no matter what they are!

Above all, the most important thing is to love and have confidence in yourself no matter where you are on your health journey every step of the way.

namaste.

Today is the second day of my whole food spring cleanse!  Of course my go-getter, all-in clients out did me and started theirs last Saturday!   Awesome – love their enthusiasm!!   Who knew breakfast could be so creamy but delicious, healthy and satisfying!

When you are eating healthy for your individual body you feel better, think better, move better and your body runs better!  Doing a cleanse also helps you see what foods are not truly serving your body besides giving it a rest.   Sometimes eliminating foods seems like a daunting task.  

However, being without sugar for a week can truly be a game changer in managing your future cravings (that is if there are any after!).  

Even if you are not eating donuts, foods like pasta is ultimately turn into sugar in your body.  You will also see that coffee doesn’t have a hold on you like you thought!   It truly can be a vicious cycle that you may not even be aware that you are on.

Same goes for alcohol/beer/wine – it can truly mess up not only how you feel the next day but your food choices aren’t usually the best.  Alcohol is diuretic depleting you of nutrients and making your body work that much harder.   Making healthier choices and/or cleansing does not mean you need to deprive yourself from delicious food nor do you need a toilet near by.   A natural cleansing diet helps to relieve the burden on the body’s detoxification systems and by allowing the body’s natural mechanisms to work more efficiently on clearing accumulated toxins.  Natural food such as cilantro, parsley, dandelion, celery, asparagus, artichokes, carrots, daikon radish,  just to name a few, are all very powerful cleansing herbs and vegetables.

Your liver naturally cleanses after winter stagnation and does a “spring cleaning” but with so environmental toxins we are faced in our homes, workplace and in our food supply it’s a good practice to give your body a break at least two times a year.  . every single day to help rid your body of toxins.  We live in a world of keeping you “tuned up” so to speak cleansing will lift that burden especially after winter when our bodies become stagnated and clogged and may cause all kinds of symptoms such as:

  • achy joints
  • exhaustion
  • irritability  
  • bloated
  • extra weight gain
  • unfocused and blah 

Once you clean out the old and put in nourishing nutrition you can function better, it also mentally lifts your spirits.  Add in additional mindset work and you have a match made in heaven.  You continue the momentum because your mindset has shifted to your “new being” and while you are not on a permanent cleanse you are mindful of your choices.  You respect yourself so the food going into your body is serving you not sabatoging you.  You plan ahead and mostly have your own back int the process.  You are ready to continue the healthy lifestyle. 

If you would like to join me on the next cleanse, please head on over for a free consult or shoot me an email to see how you can join me on the next cleanse!  Cleansing your mind, body and soul is a must at least 2x a year!  

Just what is the microbiome?

It’s actually the epicenter of your health.

“All disease begins in the gut”

~ Hippocrates

Not until recent years have we realized just how powerful our microbiome. Your gut microbiome is made up of trillions of bacteria, fungi and other microbes. The amount of bacterial cells within the human gastrointestinal tract outnumber the host’s cells 10x. The genes encoded by the bacteria resident within the GIT outnumber their host’s genes by more than 100 times. Wow, that’s a pretty impressive comparison when you think about it. These microbes have tremendous potential to impact our physiology both in health and disease. They protect against pathogens. They contribute to metabolic function which in turn affect our physiological functions both directly and indirectly.

These microbes affect our hormones way more than we think.

It controls how we digest our food, absorb our nutrients and directly affects our immunity.  If you are eating healthy but are not absorbing your food, you will become nutrient deficient which is the bigger part of the puzzle.  The villi in the small intestine is responsible for absorbing the nutrients and which then seeps into the bloodstream so our body can use these nutrients for energy.

When dysbiosis (an imbalance of good vs. bad bacteria) occurs it can cause all sorts of havoc. Including IBS (irritable bowel syndrome), IBM (inflammatory bowel disease), gas, bloating, pain, diarrhea, constipation, indigestion, nutrition malabsorption, skin issues, etc. Recently evidence indicates that the gut bacteria can alter the way we store fat, balance our blood sugar, respond to hormones and atopy (genetic tendency to develop allergic diseases).  Therefore, affecting wider systemic diseases such as obesity and diabetes 2. It also affects your brain and mental health as there is a direct connection between them.

If you want to avoid your yearly bout with the common cold, I might suggest starting with cleaning up your gut.

It’s where your entire immune system lives and boosting your gut health will greatly improve your ability to fight off common viruses, improve your brain health and help you fight off other more serious health conditions such as cancer.

What I found is that the gut is the driving force of our health in every way.

It was the culprit of many of my own health conditions such as cystic acne, eczema, psoarsis, graves disease, etc. However, at the time, I literally had no idea and still if I were to mention this to my endocrinologist today he’d most likely roll his eyes.  Thankfully, I am a multi-passionate woman and nutrition and holistic methods were my love next to cooking.

Research after research pointed me to what you were eating or not eating that is greatly affecting our guts much more than we even realize.

There are a lot of factors that can disrupt your gut flora as well as cause inflammation.

Namely,

  • Sugar
  • Processed foods/fast food
  • Unhealthy fats and oils
  • Dairy
  • Gluten
  • Not eating a diverse diet
  • Stress
  • Lack of prebiotics (non-digestible parts of food)
  • Lack of probiotics
  • Excessive alcohol consumption
  • Antibiotics
  • Medications
  • Heavy metals
  • Lack of sleep (your gut follows a circadian rhythm)
  • Smoking
  • Taking over the counter medicines such as acid blockers, nsaids (pain killers, aspirin, ibuprofen such as tylenol and aleve, advil and such)
  • Not enough exercise

All these things can have a serious impact on your gut health. It’s not only about the imbalance of bacteria but over time you can develop intestinal permeability aka leaky gut.  This occurs when damage to the small intestine causes bacteria, waste and particles to escape from your intestine and into your bloodstream. Your body goes into an autoimmune response because these particles do not belong there so it can cause so many different type of symptoms. It can range from a headache, digestive upset, skin issues, joint issues, and so much more. It honestly can be different from one person to the next so it’s very important to listen to your own body and what it is telling you.

Often we put band-aid approaches to symptoms that we need to pay attention to.  And, it’s also disheartening to go to the doctors only to be told there is nothing wrong with you or that these symptoms are normal.

Never underestimate the knowledge you have about your body and how you are feeling.

Listen to your “gut” literally!!!

Scientific fun fact:  The gut also has its own nervous system and does not have the ability to “doubt” like your central nervous system does.  So – always go with your “gut”, it’s never wrong ~ is really true and can serve you much more than you think!

Some foods naturally improve and “seed” the microbiome such as:

  • Fermented foods such as sauerkraut, kombucha, kimchi, tempeh & miso
  • Starch resistent foods such as bananas
  • Prebiotic foods such as broccoli and other cruciferous vegetables, onions, leafy greens and avocado
  • Blueberries
  • High fiber fruit & veggies
  • Diverse range of foods
  • Raw apple cider vinegar

Stress also plays a critical role in how your gut functions as well as your brain health.  Having a meditation practice in place helps reduce stress and boost your beneficial bacteria while stress kills it. An imbalanced microbiome can cause brain fog as well.

And, of course taking a high quality probiotic supplement is beneficial to your digestive health and gut flora.

Do you have digestive issues or other symptoms that might indicate that your gut is out of balance?  Please tell me in the comments.