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Beat the Bloat: Natural Remedies to Improve Digestion

8/29/2023

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Many people experience bloating, a common digestive problem that can be uncomfortable and even painful. While there are several over-the-counter treatments for bloating, many natural treatments also work well to ease symptoms. 

Ginger
Due to its anti-inflammatory properties, ginger can aid in calming the digestive system. According to studies, ginger can assist in easing nausea and reduce bloating and gas. You can incorporate ginger into your diet by adding fresh ginger to smoothies or stir-fries or drinking ginger tea.

Peppermint Tea
Another successful natural treatment for bloating is peppermint tea. Due to its antispasmodic characteristics, peppermint can aid in relaxing the muscles of the digestive tract and lowering bloating and gas. After a meal, having a cup of peppermint tea can assist with bloating problems.

Probiotics
Probiotics are healthy bacteria that reside in the gut and aid in digestion and inflammation reduction. Digestion can be improved by taking a probiotic supplement or eating foods high in probiotics, like yogurt or kefir.

Fennel Seeds
Fennel seeds have been used for generations to aid digestion and as a traditional treatment for bloating. Compounds found in fennel seeds help reduce bloating and relax the muscles of the digestive tract. After a meal, you can consume fennel seeds or make tea with them.

Digestive Bitters
Digestive bitters consist of a wide variety of bitter herbs and fruits. It is said to help digestion because of their bitter taste. Taking it before a meal can stimulate the bitter receptors on the tongue, which signal different activities in your digestive system. It helps kick start your gastric juices such as stomach acid, bile and enzymes to breakdown food and assist in the absorption of nutrients.

Incorporating These Remedies Into Your Daily Routine
By including these solutions in your daily routine, you can lessen the symptoms of bloating and improve digestion. Here are some pointers for applying these treatments:  
  • Use fresh ginger in stir-fries or smoothies.
  • Take a digestive bitters before eating a meal 
  • After a meal, sip on some peppermint tea. 
  • Eat foods like yogurt or kefir high in probiotics, or take a probiotic supplement. 
  • After a meal, chew on fennel seeds or make fennel tea. 
  • After eating, go for a quick stroll to aid in digestion.

Exercise can improve digestion by stimulating the muscles that transport food. After eating, even a brief stroll can help reduce the discomfort of bloating.

Identify and Avoid Trigger Foods
Certain foods can cause bloating, and it's important to identify and avoid these trigger foods. Dairy products, gluten, legumes, and cruciferous vegetables like broccoli and cauliflower are frequently to blame. Keeping a food diary can determine which foods are causing your bloating. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein can help support healthy digestion and reduce bloating. Drinking lots of water to maintain hydration and assist healthy digestion is crucial. 

You may enhance your digestive health, feel more at ease and energized, and increase your energy by including these remedies in your routine. But, seeking medical advice if you have persistent or severe bloating is crucial to rule out any underlying issues.

I help people with digestive issues re-balance their digestive system so they can feel like their younger selves. For a replay of my Gut Health webinar, where you will learn more helpful information and tips to improve your digestive health, click here.
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Spring Cleaning your New Year's Resolutions

4/30/2023

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​The start of a new year is the perfect time to set goals and make lasting resolutions. But as the months go by, it can be easy to let life get in the way of your best intentions. With spring well underway, now is the perfect time to take stock of your resolutions and do some "spring cleaning" to help you stay on track for the rest of 2023. After all, life can be unpredictable, and it is important to remain flexible when achieving goals.

Take Stock of Your Progress 
The first step in spring cleaning your New Year's Resolutions is taking stock of your progress. Take a few minutes to reflect on which goals you have achieved, which ones need more work, and which ones may need to be adjusted or eliminated. This will help you stay focused on what is most important and keep you motivated as you move forward. 

Create a Plan 
The first step in sticking with (or starting over) your New Year's resolutions is creating a plan that works for you. Map out a timeline and set actionable goals throughout the year so that you can mark progress toward achieving them. Break down ambitious long-term goals into smaller, achievable steps —this will help keep you motivated and prevent burnout or frustration. 

Be Realistic 
It's essential to set realistic goals that are achievable within your current lifestyle. For example, if you want to eat healthier, don't try to overhaul your diet all at once; start by making small changes, such as swapping out unhealthy snacks for more nutritious options, then gradually work up. Similarly, if your goal is to exercise more frequently, commit to something manageable, like walking at least 10 minutes a day and increasing that amount over time as needed. 
   
Prioritize Structure & Self-Care 
Developing healthy habits means carving out time each day dedicated solely to yourself and your well-being—even if it's just 5 minutes. Incorporate self-care activities into your daily routine, such as reading before bed or taking an early morning yoga class – these small gestures can make all the difference in keeping up with your commitments long-term. Additionally, strive for structure in other areas of life—like meal planning or setting aside designated times for work and leisure activities—to help create an environment conducive to success. 

Focus On What Matters Most 
Finally, take a moment to focus on what matters most when it comes to achieving your resolutions this year. Is there an area in which you could use more motivation? Are there any habits that need breaking? Make sure that whatever actions you take are helping move you closer to achieving your goals rather than further away from them. Doing this will help keep your focus clear and guide you toward reaching success faster and more efficiently. 

It's always possible for resolution refreshment. Spring is here - use this season as an opportunity for reflection on how far you've come in pursuing those New Year's resolutions and where there's still room for growth. With careful planning, realistic expectations, and consistent self-care practices, you're sure to stay on track toward achieving your goals for 2023.


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Four Pillars of a Healthy Metabolism

2/27/2023

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A healthy metabolism is essential for many aspects of our lives, from energy levels and moods to weight control and overall health. However, when your metabolism isn't working as it should, it can lead to fatigue, difficulty with weight loss or gain, and even poor digestion.​

Metabolism is the process by which your body converts food into energy. While many factors affect metabolism, there are a few key things you can do to keep yours working correctly. Let's take a closer look at each pillar. 

Pillar #1: a Well-Balanced Diet 
Eating foods high in protein and fiber and low in sugar will help keep your metabolism running smoothly. Foods that are high in fiber and protein take longer to digest, which means they help to keep you feeling full longer and prevent overeating. 
These foods help stabilize blood sugar levels, which can also impact metabolism. Be sure to include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet for the best results. Another critical part of maintaining a healthy diet is regularly eating throughout the day. Skipping meals can slow your metabolism, so fueling your body regularly is important.  

Pillar #2: Moving Your Body
The second pillar of healthy metabolism is regular exercise. Exercise not only helps to burn calories, but it also helps to build muscle. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the higher your resting metabolic rate will be. That means you'll burn more calories even when you're not exercising. In addition to helping boost your metabolism, exercise also has many other health benefits, including reducing your risk of chronic illnesses.

Pillar #3: Stay Hydrated 
Drinking enough water is essential for keeping all parts of the body functioning properly. Adequate hydration helps support kidney function, which aids in toxin removal from the body and cellular energy production necessary for proper metabolic processes. Drinking at least eight glasses of water per day is recommended, but individual needs may vary depending on activity level and other factors such as climate or altitude where you live. 

Pillar #4: Quality Sleep
Sleep plays a vital role in overall health, and that includes metabolism. When you don't get enough sleep, your body doesn't have time to rest properly and recover. This can lead to weight gain and a decrease in energy levels. So make sure you get at least 7-8 hours of sleep each night to keep your metabolism running smoothly.

A healthy metabolism is essential for maintaining a healthy weight and having plenty of energy throughout the day. Following these simple guidelines can help boost your metabolism and improve your overall health.

For more information and support on how to obtain a healthy metabolism, sign up for the Free 5-Day Metabolism Series.  Information will be delivered directly to your email inbox.
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The Power of a Life Review

1/30/2023

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As we get into the new year and start with a bang on new year resolutions , it's important to take some time to reflect on what worked and what didn't work last year as well as notice the patterns that got you there. Take note of what accomplishments made you proud. What were your highlights and lowlights? What did you learn?

Taking a good, hard look at our lives can be challenging, but it's also incredibly powerful. It allows us to see where we've been and where we want to go. It gives us perspective on our choices and helps us learn from our mistakes. And perhaps most importantly, it allows us to set realistic goals for the year ahead.

I. How to Do a Life Review
A life review is simply a process of reflection. You can do it by yourself or with a friend or therapist. There are no right or wrong answers, and there is no specific format you need to follow. The only goal is to take an honest look at your life and see where you've been and where you want to go.

There are many benefits to doing a life review. First, it can help you identify your values and priorities. What's important to you? What do you want more of in your life? Doing a life review can also help you gain perspective on your choices. Are you happy with the way things have turned out? What would you change if you could do it all over again? 

Life Review questions to consider:
  • What went well last year?
  • What do you want to achieve this year?
  • What do you want to improve on this year?
  • What are your top three priorities for the year? 
 
A life review can help you set realistic goals. All too often, we set grandiose resolutions that are impossible to achieve. By taking a step back and looking at our lives as a whole, we can identify small changes that will make a significant impact toward your big goal. These mini-habits are much more likely to stick than major overhauls, leading to lasting change over time.

II. Tips for setting effective goals: 
When setting goals, it's important to be realistic and specific. Vague resolutions such as "lose weight" or "get in shape" are more likely to fail because they're not measurable. Instead of setting goals that are impossible to track, choose specific and achievable goals. For instance, you could resolve to walk for 30 minutes every day or eat a piece of fruit with breakfast every morning.

Once you've settled on one or two desired goals, it's time to create a plan for how you will achieve them. This step is critical; without a concrete plan, it will be easy to fall back into your old habits come mid year. When making your plan, set small, achievable goals that you can complete regularly. For example, if you resolve to walk for 30 minutes every day, back that up into a smaller bite by committing to walking for 10 minutes every day for the first week. Then, increase the amount of time you walk by 5 minutes each week until you reach your goal of 30 minutes.

If that doesn't sound motivating, back it up to an even smaller bite. To get into the mindset, put on your walking clothes and then take them off. Putting out the effort many times is the biggest hurdle. Once you made the effort, the rest is easy to do.  It stimulates the nervous system.

III. Create Positive Patterns
Once you have establish your goals and broke them down into doable sizes, we want to create a productive pattern.

Questions to consider when creating a pattern that aligns with your goals:
  • What mindset, motivation or patterns helped you achieve your previous accomplishments? 
  • What patterns or triggers did not help you get where you wanted to go?

Many times we know what we need to do in order to accomplish our goal. For instance we know eating healthy, exercising, and getting a good night sleep will make us more productive than staying up all night and eating junk food. However, if we have a pattern of sitting on technology until we hours of the night, we know it doesn't create restful sleep and that won't be in alignment with where we want to go. Think about your daily routine. Try writing down patterns you notice, such as your routine when you get up in the morning, when you go to work, when you get home, and your evening routine. If you have a stressful day at work, do you come home and have a glass of wine? This pattern would be out of alignment with your goal of getting fit for the summer.

Try these steps to break it down:
  1. Notice the triggers or patterns you tend to follow
  2. Journal the pattern and where it leads, so you can make future enlightened choices 
  3. Establish a "go to" that quickly realigns your actions to your goals, for when you go off track.

​For example, say you had a hard day at work. A friend calls you up to have a drink. You are happy to go out because you had a stressful day at work. You stay out late and drink too much. You wake up the next morning feeling worn down and tired. Notice your patterns and triggers. What could you do in a similar situation in the future that would not cause you to sacrifice life's pleasures but still keep you more in alignment with your goals? Could you make a few swaps that would keep you more on track than other choices? If you eat poorly what healthy "go to" food could you eat the next day to set you on track again?

If you're feeling stuck or unfulfilled, doing a life review can be beneficial. It's a chance to reflect on your accomplishments, learn from your mistakes, set realistic goals, and create productive patterns for the year ahead. You might be surprised at what you discover about yourself, what patterns... good or bad you have —and what's possible for your future.
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How Intuitive Eating Can Change Your Life

11/15/2022

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Do you ever feel like you have no control over your eating habits? 
 
You're not alone; your relationship with food can be tricky and challenging to navigate. One tremendous help is learning to tap into your intuition and use it to improve your relationship with food and balance eating patterns in a way that feels tailored to you. 
 
Intuitive eating is a way of making peace with food and your body. It's about listening to your hunger cues and eating in response to them, rather than in response to emotion. When you're in tune with your body's hunger signals, you're more likely to make the choices that are right for you. So, how do you become aware of your hunger cues?
 
Learning Your Hunger Cues
Most of us have been taught to eat when we're hungry and stop when we're full. But what exactly are hunger cues? Hunger cues are the physical and psychological signals that tell us it's time to eat. Cues can include things like headache, irritability, or feeling lightheaded. You may also desire a type of food. Paying attention to these cues can help you better understand your body's needs and how to fulfill them. Unfortunately, many of us have become disconnected from our hunger cues, and we often eat based on the clock instead of listening to our bodies. In addition, our body may undergo stress or depletion which may result in craving specific foods.
 
What does your body feel like when you're hungry? What does it feel like when your body has been depleted and needs to refuel? How do you know the difference between when you're really hungry, or when you are craving a food to satisfy a depletion? Paying attention to your cues will help you eat only when you're hungry, eat the right foods to set you on the right path again, and knowing when to slow down.
 
Long Lasting Fuel
Feeling irritable, or lightheaded could be a sign of hunger or your blood sugar has dropped too low. Knowing your cues can help you take note of what foods may work or not work for you and what food combinations give you longer lasting fuel.  For instance, combining a simple carbohydrate like pasta with vegetables may only last you an hour.  If you swap the carbohydrate for a more complex carbohydrate like sweet potato and add a bit of protein and good fat like olive oil or nuts, you may have longer stamina and you won’t have the blood sugar spike and drop, resulting in irritability.  
 
Dehydration can cause hunger as well.  It can cause the body to crave certain foods or make you feel hungry in general when you are thirsty.  Signs of dehydration are dry lips, feeling lightheaded, low blood pressure, tired, or feeling your legs and arms are heavy or slow reacting.   If you are not sure if you are thirsty or hungry, try drinking a glass of water when you feel hungry and wait 20 minutes to see if the hunger feeling goes away.
 
Knowing When to Stop 
Knowing when to stop eating can be difficult, especially if you enjoy the food. However, overeating can lead to uncomfortable side effects such as indigestion and bloating and can also be harmful to your health in the long run. That's why it's essential to know how to listen to your body and stop eating when you're full.
 
There are a few cues that you can look for that will indicate that you're getting close to being full. For example, you may start to feel a subtle sense of discomfort in your stomach. You may also notice that you can no longer eat as quickly as you were when you first started. If you're paying attention, you'll likely notice these cues before you reach the point of feeling stuffed.
 
Stressors
There are many types of stressors but the biggest one for most people these days is overactivity.  Many of us lead busy lives and we are constantly on the go, which to our body is stress.   Cortisol is a stress hormone that allows you to interact and cope with your external world.  This type of stress sends a message to the body saying, change the energy used to power the internal body (such as metabolism, sleep, and cell repair) to focus on handling your external environment.  The central nervous system is in a sympathetic response mode, a fight, flight, or freeze mode. Over prolonged periods of time it breaks down the body, creating a catabolic state and that is when we start to experience symptoms.
 
Knowing physical cues such as being sensitive to bright light, jumping at a sudden noise, or craving salty or sugary foods can be an indication your body is overly stressed, your adrenals are being taxed and you’re becoming depleted.  This could lead to reaching for a quick fix such as coffee, fatty or sugary foods. This may feel good at first but later send you down a worse path of imbalance.
 
The body also creates a hormone that repairs and rebuilds the system, called DHEA.  The body can’t do both jobs at one time.  It can’t build the reserves while using it.   To fill the body’s reserves you need to digest and absorb your food efficiently to obtain the nutrients.  In order for the body to rebuild and repair internal cells and tissues, it needs to create DHEA. The body can only access DHEA for repairing any damage, if the body comes down off the heighten stress mode.  In order to rebound from stress we need to have enough reserves.  It is a bit of a cycle.  Being in tune with what your body is experiencing can help you know that you need to slow down and rest.
 
Tips
Here are some tips to try to enable a calm state, allowing your body to replenish.  It can also help you to tune into your body’s hunger signals and what it really needs.
 
  • Take a breath before eating – just a few deep breaths in through the nose and out through the mouth allows the diaphragm to expand and triggering the nervous system to relax
  • Don’t rush to eat – eating in a relaxed state allows food to digest
  • Sit down while eating – this helps to trigger the nervous system that you are in a more relaxed state
  • Give appreciation to your food – this creates a positive mindset and energy
  • Chew – breaking down the surface area of the food allows the enzymes to break down the food better, which helps reduce the effort of your digestive system
  • Knowing When to Stop – you don’t have to finish the plate of food
  • Notice what foods give you long lasting energy – try different food combinations
  • Front-load water – drink lots of water first thing in the morning to start your body off right.
 
Intuitive eating is a process that takes time and practice. When you start eating intuitively, you'll likely find that you have more energy, better digestion, and a healthier relationship with food. 
 
What are your thoughts on intuitive eating? Have you tried it before? Hit reply and let me know. 
 
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Refresh Your Wellness Routine for Fall

10/10/2022

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The leaves are changing color, the air is getting cooler, and it's officially time to start the transition into autumn. This can be a difficult time for many people who are used to enjoying the summer sun and activities, but autumn brings its own unique set of delights. 
 
One of the best things about autumn is that it's a great time to reset your routine and start fresh. If you feel like you need a change, now is the perfect time to make some adjustments to your wellness routine. Here are a few ideas to get you started:
 
Get outside
Autumn is a wonderful time of year to get outside and enjoy the cooler temperatures and beautiful foliage. The leaves begin to change color, and the air has a crispness that invigorates the senses. It is also a great time to participate in outdoor activities such as hiking, camping, and kayaking. The mild weather makes it ideal for exploring nature, and there are often fewer crowds at popular parks and trails. Take advantage of the cooler temperatures and beautiful scenery by spending time outdoors. Go for a walk, hike, or bike ride and soak up some vitamin D.
 
Eat seasonal produce
Autumn is the perfect time to enjoy all of the delicious seasonal fruits and vegetables. From apples and pumpkins to squash and Brussels sprouts, there are many great options to choose from, so you can explore some new, healthy recipes. 
 
Get organized
The start of a new season is the perfect time to get your life in order. Take some time to declutter your space and set up a system that works for you. This will help reduce stress and make it easier to stick to your wellness routine. No need to wait for spring -- a good autumn purge works just as well.
 
Make time for self-care
It's important to make time for yourself, especially when the weather changes. Take a relaxing bath, read your favorite book, or take a new yoga class. Whatever makes you feel good, make sure to schedule it into your routine.
 
Prioritize good sleep
If your sleep patterns have been less than stellar, now is the perfect time to readjust your sleep habits. To get the most out of your slumber, establish a regular sleep schedule, create a relaxing bedtime routine, and limit screen time before bed. Making sleep a priority can improve your health, mood, and overall quality of life.
 
Shed any extra
In line with the nature of autumn, it's a great time to release anything that isn't working. In the same way the trees release their leaves, spend some time considering what can be cut from your life that isn't serving you well. This will leave room for new habits that help you reach your goals for yourself in a much more realistic way. 
 
Now that we've looked at some wellness routines to help you stay healthy this autumn, it's time to get started on your own personalized plan. Whether you focus on diet, exercise, or self-care, make sure to take the time to enjoy the fall season and all of its bounty. What are you most looking forward to this autumn? How will you be incorporating wellness into your life? Hit reply and let me know what you have in mind, I'd love to hear. 

This is a great time to shed excess toxins with my online fall cleanse.  Reduce inflammation and boost your energy with a seasonal cleanse.    
​Click here for more information.
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How Intuitive Eating Can Change Your Life

10/10/2022

Comments

 
Picture
Do you ever feel like you have no control over your eating habits? 
 
You're not alone; your relationship with food can be tricky and challenging to navigate. One tremendous help is learning to tap into your intuition and use it to improve your relationship with food and balance your eating patterns in a way that feels tailored to you. 
 
Intuitive eating is a way of making peace with food and your body. It's about listening to your hunger cues and eating in response to them, rather than in response to emotion. When you're in tune with your body's hunger signals, you're more likely to make the choices that are right for you. So, how do you become aware of your hunger cues?
 
Learning Your Hunger Cues
Most of us have been taught to eat when we're hungry and stop when we're full. But what exactly are hunger cues? Hunger cues are the physical and psychological signals that tell us it's time to eat. Cues can include things like headache, irritability, or feeling lightheaded. Paying attention to these cues can help you better understand your body's needs and how to fulfill them. Unfortunately, many of us have become disconnected from our hunger cues, and we often eat based on the clock instead of listening to our bodies. In addition, our body may undergo stress or depletion which may result in craving specific foods.
 
What does your body feel like when you're hungry? What does it feel like when your body has been depleted and needs to refuel? How do you know the difference between when you're really hungry, or when you are craving a food to satisfy a depletion? Paying attention to your cues will help you eat only when you're hungry, eat the right foods to set you on the right path again, or knowing when to slow down.
 
Long Lasting Fuel
Feeling irritable, or lightheaded could be a sign of hunger or your blood sugar has dropped too low. Knowing your cues can help you take note of what foods may work or not work for you and what food combinations give you longer lasting fuel.  For instance, combining a simple carbohydrate like pasta with vegetables may only last you an hour.  If you swap the carbohydrate for a more complex carbohydrate like sweet potato and add a bit of protein and good fat like olive oil or nuts, you may have longer stamina and you won’t have the blood sugar spike and drop, resulting in irritability.  
 
Dehydration can imitate hunger.  It can cause the body to crave certain foods or make you feel hungry in general when you are thirsty.  Signs of dehydration are dry lips, low blood pressure, feeling lightheaded, tired, and heavy or slow reacting legs and arms.   If you are not sure if you are thirsty or hungry, try drinking a glass of water when you feel hungry and wait 20 minutes to see if the hunger feeling goes away.
 
Knowing When to Stop 
Knowing when to stop eating can be difficult, especially if you enjoy the food. However, overeating can lead to uncomfortable side effects such as indigestion and bloating and can also be harmful to your health in the long run. That's why it's essential to know how to listen to your body and stop eating when you're full.
 
There are a few cues that you can look for that will indicate that you're getting close to being full. For example, you may start to feel a subtle sense of discomfort in your stomach. You may also notice that you can no longer eat as quickly as you were when you first started. If you're paying attention, you'll likely notice these cues before you reach the point of feeling stuffed.
 
Stressors
There are many types of stressors but the biggest one for most people these days is overactivity.  Many of us lead busy lives and we are constantly on the go, which to our body is stress. Cortisol is a stress hormone that allows you to interact and cope with your external world.  This type of stress sends a message to the body saying, change the energy used to power the internal body (such as metabolism, reproduction, and cell repair) to focus on handling your external environment.  The central nervous system is in a sympathetic response mode, a fight, flight, or freeze mode. Over prolonged periods of time it breaks down the body, creating a catabolic state and that is when we start to experience symptoms.
 
Knowing physical cues such as being sensitive to bright light, jumping at a sudden noise, or craving salty or sugary foods can be an indication your body is overly stressed, your adrenals are being taxed and you’re becoming depleted.  This could lead to reaching for a quick fix such as coffee, fatty or sugary foods. This may feel good at first but later send you down a worse path of imbalance.
 
The body also creates a hormone that repairs and rebuilds the system, called DHEA.  The body can’t do both jobs at one time.  It can’t build the reserves while using it.   To fill the body’s reserves you need to digest and absorb your food efficiently to obtain the nutrients.  In order for the body to rebuild and repair internal cells and tissues, it needs to create DHEA. The body can only access DHEA for repairing any damage, if the body comes down off the heighten stress mode.  In order to rebound from stress we need to have enough reserves.  It is a bit of a cycle.  Being in tune with what your body is experiencing can help you know when you need to slow down and rest.
 
Here are some tips to try to enable a calm state, allowing your body to replenish.  It can also help you to tune into your body’s hunger signals and what it really needs.
 
  • Take a breath before eating – just a few deep breaths in through the nose and out through the mouth allows the diaphragm to expand and triggering the nervous system to relax
  • Don’t rush to eat – eating in a relaxed state allows food to digest and replenish your reservoir
  • Sit down while eating – this helps to tell the nervous system that you are in a relaxed state
  • Give appreciation to your food – this creates positive mindset and energy
  • Chew – breaking down the surface area of the food allows enzymes to break down the food better, so you can get more nutrients from your food
  • Knowing when to Stop – notice signs of when you are getting full
  • Notice what foods give you long lasting energy – try different food combinations and amounts
  • Front-load water – drink lots of water first thing in the morning to start your body off right.
 
Intuitive eating is a process that takes time and practice. When you start eating intuitively, you'll likely find that you have more energy, better digestion, and a healthier relationship with food. 
 
What are your thoughts on intuitive eating? Have you tried it before? Hit reply and let me know. 
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How to Stay Healthy While Traveling

6/8/2022

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Traveling is a part of life, whether traveling for something necessary like a work trip or visiting family or traveling for pleasure on vacation exploring new places. Traveling can take a toll on our bodies when eating out more often, sleeping in a different location, and being off our schedule. With some strategy, it's easier than you think to take care of your physical and mental health while traveling. Here are some tips on how to stay healthy while you're traveling. 

Walk Around 
The best way to explore a new place is to walk around. The next time you're on a trip, ditch the public transportation and taxis and get those steps in instead. Walking is an excellent form of low-intensity cardio, which helps keep your heart healthy. You'll be surprised how many amazing sights, delicious restaurants, and fun spots you'll discover that you would have never known about otherwise. Following a long day of walking with light stretching, will prevent you from getting stiff and sore . It is beneficial to stretch out the calves, thighs and lower back.  And if you have been sitting for extended periods of time, massaging your neck can relieve tense muscles.​

Don't Forget About Fruits and Vegetables
Traveling is a time to enjoy yourself and eat all the delicious foods that the area you're visiting has to offer. However, try to incorporate some fruits and vegetables into all your meals. Order a salad as a side for lunch and get some fresh fruits for breakfast. If your accommodation has a fridge, go to the local grocery store and buy some fresh produce to have at home. Fruits such as apples and bananas don't require refrigeration and are available everywhere. 

Get Enough Sleep
Sleep deprivation can weaken your immune system and harms your mood. Nobody wants to be cranky or sick on vacation. If you are battling jetlag, try to schedule a nap during the day. Be realistic with your schedule and prioritize sleep more. Don't try to see or do everything at your body's expense— if you feel tired, rest.  

Carry a Water Bottle with You
We sometimes forget to stay hydrated with all the exciting adventures and jam-packed schedules travel brings. Even if you remember, drinking water may not be readily available everywhere you go, especially if you are out on hikes or exploring nature. Make sure you bring a big water bottle with you wherever you go and fill it up any chance you get. Hydration is critical for overall health, and it'll prevent you from feeling faint or dizzy if you're exercising or walking a lot on your trip. You can also pack electrolyte powders or drink coconut water to help keep balanced.

Keep Healthy Snacks in Your Bag
Finding healthy snacks can sometimes be a challenge if you're on the road or outside all day. Instead of grabbing whatever you find at a convenience store, pack a few healthy and filling snacks, such as nuts, apples, or protein bars. Pack snacks that don't need refrigeration and can easily be thrown into your bag. You can even make a sandwich before you leave if you know you won't be able to stop for lunch. To give you lasting energy, combine snacks that contain fat, fiber and protein.

Pack a Probiotic
There is nothing worse than feeling irregular when you are away from home. It can be challenging to find a bathroom when you need it or uncomfortable when you're on the go. By taking a probiotic, it can help keep your digestive system moving when it is out of its daily routine. In addition to a probiotic, another way to get beneficial bacteria is through probiotic rich foods like sauerkraut and kimchi. 
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Natural Ways to Lower Cortisol Levels

1/31/2022

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Cortisol is the body's primary stress hormone. It plays a significant role in many bodily functions, including how it controls our blood sugar levels. It usually starts higher in the morning and then gradually decreases as the day goes on.
 
Cortisol can also play a role in regulating the body's sleep and wake cycles. It can also manage how the body utilizes nutrients like carbohydrates, fats, and proteins, helps to reduce inflammation, and plays a role in controlling blood pressure.
 
When we are overloaded with stress, our bodies may need additional help to lower cortisol. These are some practical ways to lower cortisol levels and, therefore, lower stress. 
 
Lower tension. While it may be easier said than done, taking intentional steps to cut excessive tension from your life will only benefit you in the long run. Learn what your stress triggers are, and work to make a plan of action to adjust these situations in your life. We can't alleviate stress completely, but we can learn to better deal with it as it comes. 
 
Eat a balanced diet. We should always be focused on eating a healthy and balanced diet low in sugar, but there are additional foods you can focus on that have been shown to stabilize cortisol levels. These are foods like dark chocolate, bananas, pears, black or green tea, and foods that contain probiotics, like greek yogurt. Staying well hydrated also keeps cortisol levels in check.
 
Get some rest. Creating a nighttime routine that focuses on quality sleep is essential for keeping cortisol levels from spiking. Lack of sleep or prolonged periods of disrupted sleep can lead to increased cortisol levels in the bloodstream. Try creating a relaxing atmosphere free of electronics.
 
Try meditating. Any type of mindfulness, meditation, or even deep breathing can help reduce stress, which reduces cortisol. 
 
Exercise more. Learning which exercises are right for your current life situation can be important. Intense workouts can lead to a spike in cortisol, especially if you are already experiencing stress in your daily life. But things like walking, a leisurely swim, yoga or Pilates can help to stabilize them.
 
Use supplements. Both fish oil and ashwagandha have been known to lower cortisol levels, but should always be taken in addition to a well-balanced diet. Consult your medical professional before beginning any new supplements. 
 
Great relationships can also be a key to lowering cortisol levels, as they can induce feelings of safety and happiness. For example, adding a pet to the family is also great. Finding a hobby that your pet can be a part of can be a great way to elevate feelings of happiness and reduce stress.
 
The first step to creating a balanced and healthy body is to be aware of how your body is currently operating. We must be able to observe areas we may struggle with increased stress. If we can do this, we can better pinpoint ways to improve our situation. Adding in just one or two of these practices to our day can significantly reduce stress, which leads to lower and healthier cortisol levels.
 
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Make 2022 Your Best Year Yet

12/31/2021

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The exciting thing about going into a new year is the feeling of a fresh start, making positive changes and achieving new heights, yet we tend to follow old habits and patterns. To achieve your goals you need a body that can support such requests.  To start out with a fresh beginning and moving forward toward your goals, I propose trying an experiment (to learn what your body needs).  Rather than falling into cycle of “should” and feeling guilty for not accomplishing what you set out to do, I suggest experimenting in one or several areas to see how it effects your productivity, mood, motivation, happiness, resiliency and overall health.  Go into this experiment with an open mind, and with no expectations.  Go into it with curiosity, no judgement or pre-existing assumptions, and see what you uncover. Go into it as if you were dating someone for the first time and getting to know them; or bringing home a newborn baby and trying to figure out what each cry is asking for.  Our body sends messages but often we don’t hear them or take the time to listen, let alone nurture it.
 
Start your experiment with a baseline and compare what you notice after a week, a month or even better, how you evolve over a year.    The longer you do it, the better you will know your body, what it is asking for and how to nurture it.  With this knowledge you can learn how to bend your rules without suffering for weeks after.   If you choose not to take on the experiment, do try and list out your patterns as a baseline.  It is hard to know where you are going if you don’t know where you have been.  
 
Bed Time
Sleep is such an important aspect of our wellbeing, yet so many of us are sleeping much less than we need.  In addition, some people have challenges sleeping and require a supplement to help them fall asleep or stay asleep.  Discovering your habits and patterns is a good way to start your sleep experiment. This can allow you to discover a culprit that may be disrupting your sleep and bring to light a tool that may help enhance your rest.   Let’s break it down by writing down your baseline and then experimenting to see what changes. 
 
Baseline: 
  1. What time do your currently go to bed and what time you wake up?  
  2. What activities do you do before bed and how do you feel when your head hits the pillow?  For example, are you exhausted, is your mind racing, or is your mind wired after being on the computer or watching TV.
  3. How do you feel when you get up?  Do you feel refreshed, do you pop out of bed, or  roll over and push snooze button on the alarm?
Experiment: 
One method is not necessarily right for every person.   Each person requires a different type of support to properly nurture their body.   Hearing when your body needs more assistance and then knowing ways to nourish it can improve your resiliency. Try these ideas for multiple days or weeks to see how your body responds and feel free to test other variables as well.  
  1. Go to bed 15 minutes earlier than you have been. Gradually increase your bedtime by 15 minutes each night to find your sweet spot.  Everyone has their own amount of sleep that works best for them.  However, the hours you go to bed count.  The human circadian rhythm allows healing of each organ at specific time while you sleep or rest.  If it is not able to do its’ “healing” job, the body will compensate and you may feel this in your energy, mood, motivation, productivity, or overall health. 
  2. Create a relaxing and enjoyable nighttime routine that you look forward to, which will prepare you and your body for rest. 
  3. Have a tiny bit of protein 30 minutes before bed – this could help with blood sugar issues which may be causing you to wake up during the night.
  4. Try fasting for 12 hours.  For instance 8pm – 8am.
 
Write down how each of these activities influenced your sleep and how you feel the next day.  If you find one works well, continue doing it. Start out with one variable and if it works, you can combine an additional one to see if that improves things even more.  If you don’t observe a difference after multiple attempts of one variable, write down your habits and come up with more ideas that may work for you.
 
Eat More Vegetables
Vegetables are so valueable in providing vitamins and minerals needed for your cells and organs to function optimally and allow your body to thrive. 
Baseline: 
  1. Write down the vegetables you have eaten in the last week.
  2. Write down vegetables you enjoy overall.
Experiment: 
  1. Eat a vegetable you have not eaten in the last week – it is important to rotate your foods. 
  2. Have 3 different color vegetables on your plate - this provides a diversity of vitamins and minerals.
  3.  Try a new ways of cooking a vegetable – saute, bake, air fry with little oil, raw, or steamed
  4. Find recipes with veggies that you love, and don’t be afraid to try something new. 
  5. Try adding spices and herbs  
  6. Add a vegetable to your regular meal or additional veggies inside a casserole– For instance, add finely chopped veggies like cauliflower rice to a burrito, a taco, to lasagna, stir fried rice, or soup.  
 
Move Appropriately 
Many of us feel that if we don’t give our all in a workout we have failed.  Sometimes your body needs a change of exercise depending on the stress load.  When your body is exhausted, strenuous exercise can set your immune system back and you can become vulnerable to sickness.  Learning what movement is good for your body at certain times can help your body to heal and thrive rather than become drained. 
Baseline:
  1. Write down how you feel after exercising.  The same exercise frequency may not always give you the same results each time. For example, a workout may leave you feeling invigorated or rejuvenated and another day that same workout can leave you drained and exhausted. Get a gage of what workouts are harder on your body and what workouts are lighter.
  2. Write down 3 different levels of exercise, routines or movements that you enjoy doing (your idea of each level, not society's idea).  
    1.  A type of a stretching or easy movement, such a kundalini yoga, taking the stairs instead of the elevator 
    2.  A type of mild exercise or movement, such as brisk walking, light swimming, Pilates 
    3.  A type of strenuous exercise, such as weightlifting, aerobics, CrossFit, jogging
Experiment
  1. Assess the level of stress your body is currently under physically, emotionally ,  mentally, or even environmentally.  Give it a number on a scale of 1-10 (10 being most stressed). For example, deadlines at work (5), bad air quality (7), dealing with a cold (8), had a spat with your partner (4), having a great day (1).  
  2. Select a movement that supports your current situation.  If you are stressed from work at a level 10 and you go to CrossFit, notice how your body feels afterwards and into the night. Notice how resilient you feel the next day.  Keep mixing and matching your movement to find the right level that feeds your body for the situation it is handling at the time.
 
Allow yourself to get comfortable with the new you.  Changes may happen subtly but the positive results can last a lifetime, allowing you to transform and achieve your goals.   If you find that you have tried several experiments and still not made traction, contact me so we can discuss other possible experiments, tweaks or perhaps getting you access to the right labs to find hidden stressor getting in the way of increased energy levels or weight loss.  Let’s make 2022 your best year ever!   
 
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    Mona Merrick

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