My Optimal Health/Weight Loss Workshop Explained (Phase 2)

**This is an explanation to my professor of the second module (or phase 2) of my weight-loss, optimal health online program. I’m currently working on my Master’s of Holistic Nutrition from Hawthorn University.**

Once a client is fully entrenched in Phase 1 of my Fittbodies Optimal Health Plan, I introduce the Phase 2: Boost Immunity formula. In this phase we build on the Phase 1: Alkalize steps with immune-supporting habits, paying closer attention to fasting, sleep, cravings for sweets, and holistic health.

I begin by encouraging clients to eat their meals within a small, condensed window of time, also known as Time Restricted Eating (TRE) (Longo & Panda, 2016). Scaling back the timing of their first and last meals gradually, by 30 minutes a week, allows the client to ease into a longer fasting window without feeling deprived. For example, if a client’s regular breakfast time is 7am and dinner time is 7pm, I would have them begin Phase 2 by taking 30 minutes off each side of their fasting window. They would therefore eat breakfast at 7:30am (at the earliest) and eat dinner at 6:30pm (most days). Of course there needs to be flexibility to accommodate work schedules and social engagements, but the aim is to achieve a longer fasting window 80% of the time. As the client builds confidence in fasting, we will lengthen the fasting window by another 30 minutes for a week. It may not be feasible to scale back dinner as much as it is to put off breakfast, so once a client finds an optimal dinner time for their schedule, preferably 2-3 hours before bedtime to allow for complete digestion, we hold that dinner time and begin scaling back the first meal only. Not only does this way of eating better coincide with circadian rhythms (Longo & Panda, 2016), but it allows the cells to undergo positive metabolic changes (Longo & Mattson, 2014). Ideally, we work up to a 16 hour fast with an 8 hour eating window over the course of weeks to months.

Physical activity is maintained during Phase II, with the challenge of exercising while in a fasted state. Stressing the body occasionally this way encourages hormesis and builds the body’s ability to adapt to stress (Mercola, 2013, https://fitness.mercola.com/sites/fitness/archive/2013/09/13/eating-before-exercise.aspx).

Phase II also encourages clients to eliminate refined sugar and artificial sweeteners and instead use honey, maple syrup, coconut sugar, and stevia leaf for sweeteners. We continue to work on reading labels with emphasis on avoiding products with added sweeteners. If a client has a favorite treat that holds a lot of emotional value for them, we’ll work together to find a healthier version that they can eat without compromising their newfound health. An example of this is my healthy “raw cookie dough” recipe, which is comprised of almond butter, MCT oil, plant protein powder, and bittersweet chocolate chips. I personally eat this, mixed in a small cup, instead of eating the white flour, sugar-laden traditional version, without feeling deprived.

Alcohol is also limited in Phase II, as alcohol metabolizes in the body as sugar. We scale back to consuming only on the weekends, and one-to-two drinks only (Cloe, https://www.livestrong.com/article/435315-the-effect-of-alcohol-on-insulin-resistance/).

Phase II begins the elimination of grains, including wheat, corn, oats, rye, buckwheat, etc. to see if it makes a difference in the client’s energy levels, mood, and sleep. Processed foods, such as crackers, pasta, breads, cereals, cakes, and cookies are avoided. Limited intake of home-prepared quinoa and black rice is acceptable as they provide fiber while creating less of an insulin response in the body (Goldman, 2018, https://www.healthline.com/health/why-is-quinoa-good-for-diabetes), and (Price, 2019, https://draxe.com/black-rice-nutrition-forbidden-rice-benefits/).

I teach about our toxic exposure to potentially dangerous chemicals in Phase II, and encourage the client to purge their make-up, body-care, and personal-care products and cleaners and to purchase cleaner alternatives. Obsesegens, hormone-disruptors, and chemicals hidden in our daily routines wreak havoc on our bodies, resulting in hormone imbalances, weight gain, and other disease states. A great resource for finding “clean” alternatives is the Environmental Working Group’s Skin Deep database (https://www.ewg.org/skindeep/).

I encourage clients to begin the practice of daily oil pulling as a way to detox as well during Phase II. Oil pulling is an ancient Ayurvedic practice in which a person swishes coconut, olive, or sesame oil for up to 20 minutes a day. It is purported to whiten teeth, reduce inflammation, boost immunity, and kill bad breath, among other things (Axe, 2018, https://draxe.com/oil-pulling-coconut-oil/). Clients start with 3 minutes a day of swishing, working up to 5, 7, then 10 minutes minimum, with coconut oil.

Finally, we work on both quality and quantity of sleep in Phase II. Rest is underrated, in my opinion, and so we work on emotional as well as physical aspects of sleep hygiene. This includes darkening the room for sleep by unplugging clock radios, night lights, or anything else that glows at night; plugging in cellular phones as far away from the bed as possible; using room-darkening window coverings; wearing blue light blocking eyewear at night; and avoiding digital devices for at least an hour before bedtime (Stevenson, 2013, https://themodelhealthshow.com/sleep-problems-tips/.) Moving up bedtime 30 minutes earlier each week is a goal, until a minimum of 7 ½ hours of sleep a night, on average, is reached. Use of a Fitbit or other sleep-tracking device is a great motivator, as sometimes we over-estimate the sleep we get.

There is a lot to this Phase II, and clients are allowed to take it as slowly or as quickly as they need or want. At the fastest, the above steps are implemented over the course of a week and maintained over a month or two before moving on. Those who choose (or need to) take it slower can incorporate one new step every week or two, progressing over the course of 2-3 months.

Individuals may experience some setbacks during this phase, including symptoms of detoxification such as irritability, nausea, fatigue, muscle aches, headaches, etc. Sugar cravings may ramp up before dissipating, and some may struggle with limited alcohol and grain intake. Longer sleep may take time, as will the transition to shorter eating windows, eating the garlic, and exercising in a fasted state. It’s very possible clients will get impatient if results don’t occur quickly enough, or if they regress at any point, so I’ll need to provide lots of support and reminders that this is a lifestyle change that will enable their weight to drop off and stay off over time.

Check-ins, weekly (or more often as needed), videos, and Facebook group support are key to success in Phase II. The initial “glow” of success with Phase I will diminish, and it is possible clients may feel more deprived of the foods and habits they love most during Phase II. Progress in this phase may slow down, or even seemingly stop, so I will need to provide reading materials, hand-holding, and testimonials from other clients to help them stay motivated through these changes.

References

Axe, J. (2018, June 02). Coconut Oil Pulling Is the New Flossing (It Stops Tooth Decay, Prevents Cavities, Kills Bad Breath & More!). Retrieved March 16, 2019, from https://draxe.com/oil-pulling-coconut-oil/

Cloe, A. (n.d.). The Effect of Alcohol on Insulin Resistance. Retrieved March 14, 2019, from https://www.livestrong.com/article/435315-the-effect-of-alcohol-on-insulin-resistance/

Goldman, R. (2018, July 23). Why Is Quinoa Good for Diabetes? - Healthline. Retrieved March 14, 2019, from https://www.healthline.com/health/why-is-quinoa-good-for-diabetes

Longo, V. D., & Panda, S. (2016). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metabolism,23(6), 1048-1059. doi:10.1016/j.cmet.2016.06.001

Longo, V., & Mattson, M. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism,19(2), 181-192. doi:10.1016/j.cmet.2013.12.008

Mercola, J. (2013, September 13). Why Exercising While Fasting Is Beneficial. Retrieved March 14, 2019, from https://fitness.mercola.com/sites/fitness/archive/2013/09/13/eating-before-exercise.aspx

Price, A. (2019, January 30). Why You Should Eat This 'Forbidden' Food. Retrieved March 14, 2019, from https://draxe.com/black-rice-nutrition-forbidden-rice-benefits/

Skin Deep® Cosmetics Database. (n.d.). Retrieved March 14, 2019, from https://www.ewg.org/skindeep/

Stevenson, S. (2017, November 08). Sleep Problems? Here's 21 Tips To Get The Best Sleep Ever. Retrieved March 14, 2019, from https://themodelhealthshow.com/sleep-problems-tips/

My Optimal Health/Weight Loss Workshop Explained (Phase 1)

**This is an explanation to my professor of the first module (or phase 1) of my weight-loss, optimal health online program. I’m currently working on my Master’s of Holistic Nutrition from Hawthorn University.**

The preparation phase of a weight-loss program is key to laying a strong foundation for lifetime habits. Establishing trust with the client allows transparency and vulnerability and provides a meaningful starting point for which to make a realistic plan and set realistic goals. Face-to-face communication is optimal, whether sitting across from each other in an office or meeting place, or communicating via video-conferencing. Telephone conversations are less optimal, although more convenient, with email and texting to support all methods. Patient intake forms are also important to flesh out the information gained face-to-face and help provide insight into the whole person. I also have recorded short videos in workshop format explaining each step in my program for clients to reference at any time, as well as handouts and worksheets. I can release the entire workshop at once or “drip” the contents to the client, depending on how much they want to spend and how much personal involvement they want from me.

I have expanded my initial “Fitt Kitchen” concept into a broader program, combining nutrition with a weight-loss, fitness, and health-optimization plan that is introduced in four stages: alkalize, immunity-boosting, stress management, and fitness. Clients progress through the four stages as quickly or slowly as they need to, with special attention given to areas of weakness or struggle (Bauer & Liou, 2016, p. 162). For example, a person might need to spend a month in the alkalize stage before they move on to the immunity-boosting portion while another might spend two months in the first stage. Each stage builds on the prior stage and adds more habits/steps to master as the client progresses. The final stage focuses on fitness, but I encourage participants to move their bodies from the very beginning.

I will start off potential clients with the Client Information & Consent form, the Client Welcome Letter, the Food Frequency Form, the Medical History Questionnaire, and the Health & Wellness Goals in the intake packet. (Please see attachments for forms). In our initial meeting, I will dig deeper into the psychological aspects of their behaviors related to food, fitness levels, stress levels, etc. (The examples of such questions are also included in attachments.) I pre-arrange check-in times so clients can expect accountability and establish boundaries, payment, and office hours at this point as well.

When it comes to specific weight loss, my philosophy is to get a client eating whole food, focusing on nourishing their bodies rather than losing weight. The weight loss happens more slowly this way sometimes, but clients establish lifelong habits that help keep the weight off in the long term. A 1-2 lb. average weight drop per week is optimal (Healthy Weight, 2018, https://www.cdc.gov/healthyweight/losing_weight/index.html). This approach will require that I build trust and rapport with the client, as I’m asking them to seemingly put off a problem they sought me out to solve. Teaching them about “how” we are implementing each step will better support them initially, with more “why” introduced over time (Jordan, 2013, p. 90). Educating them about various bodily processes, including digestion, hormone balance, blood sugar regulation, etc. in simple and easy-to-understand language and concepts will further reinforce their efforts. I need to be careful not to overwhelm the client with too much, too fast, but I also don’t want to go so slowly that they lose interest altogether or lose momentum.

As a fitness professional I will encourage them to move their body throughout the program, but will introduce the majority of fitness instruction in the final phase.

Diet, lifestyle, and environmental exposures can affect the client’s success with weight, health, and fitness goals. Some examples of dietary barriers include limited budget, limited time to prepare whole foods, preference for certain tastes or textures, dislike of certain foods or textures, habits or rituals surrounding food, history of dieting, allergies, what’s worked in prior experiences, preconceived notions of dieting, etc. Examples of lifestyle factors which could be barriers include employment situation, existence or lack of a support system, sleep habits, habits or rituals surrounding food, exercise habits, mental health status, level of reliance on television and/or social media for entertainment/education/disconnection, amount of time spent on digital devices, education level, etc. Environmental exposures that could be barriers include living conditions, lack of access to quality food, possible addictions such as alcohol, tobacco, & illicit drugs, lack of access to healthcare, lack of support from family and friends, toxic exposure/exposure to obesegens, etc.(Schwartz, 2018, https://www.youtube.com/watch?v=J4iCleMyuwA).

My challenge as health coach is to problem solve with my client, as a team, each barrier, providing a work-around for potential challenges that may arise or that surface over time. Check-ins through texting and calls, even a voicemail, can help the client feel connected. The pre-recorded videos provide support around the clock. Finally the Facebook group provides support, friendship, and accountability with others participating in the program and takes the pressure off of me to be the constant cheerleader. (I will need to mediate the conversations, however, to make sure the information shared is positive, relevant, and productive.)

Clients begin Phase 1: Alkalize as soon as possible after our first meeting, depending on their goals, their personal timeline, and the amount of hand-holding they’ll need. I release the appropriate videos, add them to my private Facebook group, and check in on them based on our established agreement. Goals for phase 1 include the following: eat mostly plant-based, eat mostly organic, hydrate, drink out of glass or stainless steel containers, instructions to clean out their cupboards, how to read labels, ditch the soda (diet and sugar-full), stock up on healthy snacks, plan meals in advance (I encourage them to subscribe to a meal-planning service, at least at first), ditch the artificial sweeteners, eat whole-fat dairy, and I encourage them to follow some of my personal favorite Pinterest boards for inspiration.

I have an instructional video covering each topic in depth. After the client has watched the assigned video, we will chat, either online, by phone, or Skype, and dig deeper into the lessons according to the questions of the client. With so many topics covered, this could be a lot to expect for someone who is new to clean eating and active living, so I will pace the teaching according to each individual’s needs. We may spend days working on a specific item or breeze through a topic. Individualizing the content within the context of my program will help both with compliance and customer satisfaction.

I expect to spend at minimum of two weeks and maximum of two months on this first phase. It’s possible that a client may need to back-track and review as we move forward, or even skip steps if they’re already in place. My ultimate goal is to provide a streamlined, personalized service that caters to each client’s goals and price point.

References

Bauer, K. D., & Liou, D. (2016). Nutrition counseling and education skill development. Boston, MA, USA: Cengage Learning.

Healthy Weight. (2018, February 13). Retrieved March 6, 2019, from https://www.cdc.gov/healthyweight/losing_weight/index.html

Jordan, M. (2013). How to be a health coach: An integrative wellness approach. San Rafael, CA: Global Medicine Enterprises.

Schwartz, G. (2018, July 17). Intermittent Fasting: Current Research and Nutritional Protocols [webinar]. Retrieved from https://www.youtube.com/watch?v=J4iCleMyuwAlient’s goals and price point.

In Defense of Salt

With so much processed foods available to us, it’s no wonder salt has been given a bad name.

It’s in just about every packaged food, from canned goods to frozen dinners to boxed goods to yes, bags of chips. I feel like I need to come to the rescue of salt and give you some good reasons to consume it (in the best way possible).

The salt of the typical standard American diet (SAD) is processed with bleaches, sterilized at high temperatures, and mixed with additives like aluminum-containing salts, iodine, silicon dioxide, and sugar. This gives it the same consistency of pour, the same size grain, no caking, and its bright white color. Everything we’ve come to expect out of salt.

Except all of the nutritional value is missing.

Refined salt is stripped of valuable micro-nutrients that bring tremendous value to our health. However, analysis of unrefined sea salt reveals that there are 80-plus naturally-occurring trace elements that support overall health. The grey, pink, or light-brown colors of natural salt and the variation in size of grain are indicators that you’re getting a lesser-refined, more nutrient-dense version.

The over-processing of salt is not the only problem. With the advent of convenience foods that are already heavily salted, and with fewer people preparing home cooked meals with whole foods, self-salting is happening less often. We actually salt less when we season our own to our food, and we can control what type of salt we use this way, too.

We also have the problem of an imbalance of our sodium/potassium ratio. Historically, people eating more homemade meals with fresh vegetables and fruits consumed higher levels of potassium. And with self-salting, the sodium levels were lower. There was more of a balance of these two important electrolytes. Again, with the SAD and more people eating processed food, our potassium consumption has dropped drastically and our sodium levels have skyrocketed. Hypertension can be a result of this imbalance.

So what can we do to enjoy this essential “spice” of life and optimize our health at the same time?

*Cook more meals from scratch. This way you can control how much and what type of salt you add to your food.

*Use unrefined salt rather than the conventional grocery-store white salt. Himalayan pink salt, RealSalt, Celtic Sea Salt, Brittany Sea Salt (including Fleur de Sel), and Sea Star are all high grade salts that have been mined the in the traditional manner for ages.

*Try different grain sizes for different foods. A larger grain might be better for sprinkling on top of freshly cooked vegetables while finely ground grains work better for baking.

*Many natural salts, especially sea salts, contain iodine, but not as much as the iodine-enriched over-processed salts. The good news is that you can consume iodine in other whole foods, such as eggs, shrimp, cod, dairy, sea vegetables, tuna, and prunes. A little bit goes a long way to ensuring thyroid health.

*Natural salts work well with hand-held grinders. It’s easier to control the quantity of salts this way as opposed to the traditional shakers.

*Natural salts are beautiful to the eye and add another dimension to the sensory enjoyment of your food. Each type of salt tastes subtly different, as well, so experiment to find which ones you like best.

We don’t have to give up our love of salt. We just need to consume the highest-quality with the best food we prepare ourselves.

Always yours in Health,

More info:

9 Healthy Foods That Are Rich In Iodine

Which is Better? Iodized Salt or Non-Iodized Sea Salt?

The Micronutrient Miracle

The Nutrient-Dense Eating Plan

Chocolate Can Be Healthy?

With Valentine's Day looming, chances are chocolate is on your mind.

And whether you are gifted some from your sweetheart or treat yourself to a bite (or ten), it's fantastic to know that chocolate CAN be healthy for you.

Dark chocolate is what you want to consume for health benefits. Also known as bittersweet, or bitter chocolate, look for bars/chips with a 70% or higher total cocoa content. (Milk chocolate has a higher content of sugar and fat with the lowest content of cocoa, and white chocolate isn't actually chocolate at all, it's just candy!)

Other things to look for in quality are the following:

• The word Cocoa comes first in the ingredient list. It's the cocoa that has all the health benefits.

• No unnecessary ingredients. Trans fats, artificial flavorings, added foods like pretzels, toffee, caramel, etc., too much sugar, and even milk, make the chocolate less healthy and more like candy.

• No alkali processing. Also known as Dutching, this over-processing destroys important nutrients in the cocoa. 

• Fair-trade and organic. Though higher in price, it is more likely to be high-quality, ethically sourced and pesticide-free.

More info:

Why Is Dark Chocolate Good for You? Thank Your Microbes

7 Proven Benefits of Dark Chocolate

Best Dark Chocolate: The Ultimate Buyer's Guide

With its powerful antioxidant properties and heart-healthy benefits and more, experts suggest one small square (about 8 grams) a day. (I'll probably exceed that because I LOVE bitter chocolate!)

Maybe we should have a chocolate challenge one of these months!!

Happy Valentine's Day and happy chocolate eating!

Always your in Health,

I Challenge You to Drink More Water!

Did you know that many of us are chronically dehydrated during the winter months?

We drink less water when it's cold out, our thirst response is diminished, and we lose more fluids through respiratory water loss in the winter. This could lead to foggy brain, sleep issues, weight gain, and mood swings, among other things. You can read more about it HERE.

So... how about this idea for a New Year’s resolution— -- DRINK MORE WATER! 

The goal is to drink half your body weight in ounces of water every day. (For example, if you weigh 200 lbs you would consume 100 ounces every day.)

Start with drinking your quota for a week. Then see if you can make it two, three, then four weeks. The longer the challenge the more likely it will become a lifelong habit.

Here are some tips to make hydration easier:

*Pre-fill multiple water bottles the night before with the amount your body needs and finish all the water bottles by the end of the next day. Avoid using one bottle with the intention of refilling it during the course of the day-- it rarely works. 

*Use only stainless steel or glass containers as water bottles. Plastic (even BPA-free) contains estrogen-mimickers and other hormone disruptors. Best to keep those out of your body. 

*Add slices of lemon, lime, cucumber, or crushed mint, etc. to your water to subtly flavor it. Avoid processed flavorings and mixes-- your taste buds will adapt over time to the more natural flavorings.

*Drink a tall glass of water first thing in the morning, right when you wake up. Not only does this give you a head start on your daily intake, but it helps get things moving, if you know what I mean.

*Drink water at meals rather than soda, coffee, etc.

*Try sparkling water to mix things up if flat water gets boring. Just avoid preservatives (often found in canned waters) and artificial flavorings. 

*There are several great apps out there that help you track your progress. I use my Fitbit app, but HERE are some other highly rated apps for hydration.

*Coffee, diet soda, sports drinks, etc. don’t count. It’s all about H.2.O.

We can do this! Tag @fittbodies on your hydration posts and use the hashtag #hydrationchallenge to let me know your progress.

Always yours in Health,

More info: 
Most Plastics Leach Hormone-Like Chemicals

6 Benefits of Staying Hydrated

24 Doctors and Health Experts Share the Benefits of Proper Hydration

Find a Journaling Method That Works For You

I've recently started keeping a journal (a bullet journal, to be exact), and I'm excited to share with you what I've learned.

The act of keeping a journal has stereotypically been practiced for ages by teenage girls and avid writers, but mental health experts agree that we all can benefit by writing down our thought. Some of you will feel a ton of pressure at the thought of keeping a journal, but the science is clear. 

Journaling can help you:
*reduce stress
*manage anxiety and depression
*provide a "mind dump" to clear your mind
*get organized
*in lots of physical ways, too, like decreasing blood pressure and boosting immunity

Perfectionists tend to get caught up in what the journal looks like and how neatly each page looks. We can also get caught up in how much we should write and that it should be every day. There are actually many right ways to journal, and allowing for things to be imperfect is key.

By writing down our thoughts, whether in an orderly or disorderly fashion, we free up our brain to think more clearly, be more present.

No matter what your handwriting ability or time allotment, there is a journaling method for you.

Among the types of journaling are the following:
*Gratitude Journal (ex. write 3 things you are grateful for each day)
Gratitude Journal
*Free Writing (ex., set a timer for 5 minutes and just write whatever comes to mind) The Magic of Free Writing
*Morning Pages (ex., write three pages of longhand thoughts to clear the mind for the day) Morning Pages
*Keep a specific focus (ex., a food journal, an exercise log, including thoughts and feelings) How to Keep a Food Journal Without Losing Your Mind
*Bullet Journaling (my personal favorite-- short and sweet, organized and concise) Bullet Journaling

It might take several tries at different methods before you find one that works for you. Keep at it, the benefits are worth it.

Here are some more articles on journaling for your reading pleasure:
The Benefits of Journaling for Stress Management
What's All This About Journaling?
How Journaling Can Help You Heal
28 Ways Keeping a Daily Journal Could Change Your Life

Get that pen and paper ready!!

Always yours in health,

The Benefits of Resistant Starch

Yes, potatoes can be healthy!

You just need to cool them first.

I don't know about you, but I've avoided eating white potatoes for years because I believed they were a source of "empty" carbohydrates that negatively affect healthy blood sugar and insulin levels.

Boy was I wrong!

After listening to a series of podcasts and doing a bit of my own research, I discovered something called "Resistant Starch." Guess where it's found...

You guessed it-- POTATOES!

I've got a new YouTube video up, touting the benefits of introducing white potatoes back into your diet, along with tips on how to prepare the healthiest potatoes.

Click HERE to watch the video.

Just to whet your appetite (I indulged in some delicious, healthy potato salad after I learned all of this), here are some of the major points I cover in the video:

*Potatoes are loaded with potassium, vitamin C, dietary fiber, and many other minerals and phytonutrients.

*Resistant starch, found in potatoes, rice, bananas, legumes, etc., feeds 90% of our healthy gut bacteria. Thus, it's considered a"prebiotic." 

*Potatoes must be cooked, then cooled before eating for maximum benefit. This takes a bit of planning, but it's worth it. Bake, boil, roast, or mash your potatoes ahead of time, then allow to cool. Eat them cold or reheat if needed to enhance the resistant starches. It is vital that the cooling takes place before eating.

*Benefits of resistant starch include decreased insulin sensitivity, increased fullness/weight loss, decreased blood sugar levels, and improved digestion. (All things I thought I was gaining by avoiding potatoes.)

It just goes to show, it's important to keep up on the latest research on nutrition, as it is constantly changing and updating!

Check out my video

Thanks for learning along with me!

Avoiding Distractions

I’ve been thinking a lot lately about how much I let distractions dictate my life.

Distraction is real. It is an energy-drainer, focus-stealer, relationship-tester, and overall problem with just about everyone these days (not just the teenagers), and not just me. 

"Just checking" our phones has turned into a major waste of time for many of us. A telling statistic is the average person checks their phone 150 times a day (The Model Health Show, Episode 307). That's time we could use to work out, meditate, shop for fresh produce, write a thank-you note, have coffee with a friend, read a book, take a walk, volunteer, play catch with your kids, or anything else that could boost our quality of life. 

Our phones aren't our only distractions. Sometimes we are our own biggest obstacle. In his article, "9 Ever-Present Distractions That Keep Us From Fully Living," blogger Joshua Becker outlines ways that we avoid being present with our thoughts, tasks, and the people around us. A quote under the first distraction, "the promise of tomorrow," goes like this: “We waste so many days waiting for the weekend. So many nights wanting morning. Our lust for future comfort is the biggest thief of life.” -- Joshua Glenn Clark

Being present is tough when our minds are bombarded with more information than ever before. In fact, it is said we take in 5 times more data a day than adults did in 1986! (The Chalene Show, Episode 102). This overload affects our ability to focus and complete tasks, and our attention span can take a dive. Some experts believe, based on a recent study, that we have a shorter attention span than a goldfish! Check out the article HERE and a rebuttal HERE (which I personally want to believe).

Awareness of what environments, situations, activities, things, or people distract us the most is the first step towards being present. The next is to set boundaries or rules to live by that enable us to focus when we need to without sacrificing time on our wonderful digital devices.

For your learning pleasure, the podcasts below are great to listen to on your commute, errands, etc., and can help give you ideas on how to minimize distractions and improve focus.  

 Episode 307, "The Model Health Show," with Shawn Stevenson, talks about "12 Tips For Conquering Distraction and Getting More Done."

 Episode 102, "The Chalene Show," with Chalene Johnson, talks about "How to Organize Your Brain-- Creating Laser Focus." (She's got other podcasts about focus HERE.)

I wish I could say I didn’t allow any distractions while writing this post, but, hey, I’m only human.

Always yours in Health,

Meal Planning Resources

From my experience, one of the biggest obstacles for eating "right" is what to make for dinner. Even the best of intentions can lead to failure, especially after a long, exhausting day. The last thing we want to do is come up with creative, healthy dinners.

Without a plan, we graze, we order out, we get fast food, we cook the same recipes over and over again.

This is why I feel it's so important to plan meals ahead, whether weekly or monthly. A few minutes a week bring you peace of mind (and a trimmer waistline).

Whether you lack ideas for your evening meal or simply don't like cooking, here are some ideas that might help you get on track.

Meal Planning Services

The most affordable. They provide the recipes and shopping lists-- you do the shopping and cooking.

*Real Plans

*eMeals

*Sweet Peas Meals

Meal Delivery Services

Some meals arrive fully prepared-- just heat and serve; others, cooking and preparation needed. There's something for everyone here, though some services can be quite pricey.

*Freshly

*Ready Fit Go Healthy Foods

*Caveman Chefs

*Paleo On the Go

*Sun Basket

*Blue Apron

*Plated

*Hello Fresh

*Purple Carrot

Grocery Delivery Services

Too busy to shop? These services bring your food right to your door for a small fee. Use your own recipe, cook, and prepare.

*Amazon Fresh

*Thrive Market

*Instacart

*Walmart Grocery

*Safeway Grocery 

*King Soopers Grocery

*Mother Earth Produce

*Green Chef

Some of my favorite food bloggers

Check these out for recipes and lifestyle ideas.

*Too Precious for Processed (Clean Eating)

*Kate's Healthy Cupboard (Grain Free)

*Local Milk (Locally Sourced)

*Daily Forage (Gluten Free)

*Bunny Kitchen (Vegan)

*Kalyn's Kitchen (Low Carb)

*Balanced Bites (Paleo)

*Nom Nom Paleo (Paleo)

*The Paleo Mom (Paleo)

*Against All Grain (Grain Free)

*Whole 30 (Clean Eating/Paleo)

Let me know what you're doing to plan for better eating!

xoxo,

Over-Exercising. Yes, It's a Thing.

Most of the people I work with fall into two camps-- they either over-exercise and are not getting the results they want, or they're not exercising enough and are obviously not happy with the results.

Which one are you?

Over-exercising is something I'm seeing more of lately, so I'm going to focus on that today. As we age, our nutritional needs change, our digestion is affected, hormone levels deplete. We gain fat around the middle, in the thighs and butt, or on our upper arms that we didn't have before. We seem just a bit "fluffier" than we were, despite doing "everything right." So we exercise harder, longer, faster. And nothing seems to change.

MORE exercise does not equate to LEANER bodies. Nor does it equate with BETTER health. 

Those of us in our 20's and 30's can get away with pushing ourselves super hard all the time. But as we age, what worked before no longer does. Our bodies tire of compensating for the constant beating, battering, and pushing. It burns out.

My solutions for this may seem counter intuitive, but I've seen these methods work time and time again. With some relatively simple tweaks to your routine, you can shed that "fluffy" layer and feel more like yourself again.

*Move More: In my experience I've found that the fittest people find every excuse to move their body in any way possible. In other words, a workout doesn't need to always be extreme or even planned to be effective. Finding ways to move your body that challenges you differently than the day before is key.  

*Move Even More: Walking more often, taking the stairs, trying a new activity-- these things all count. Mixing up your routine works, too.

*Play Around With the Time and Length of Your Workout: Work out in the afternoon once in a while if you always work out in the morning. Or vice versa. Force your body out of its comfort zone, not always with intensity, but with length of your workouts as well. Do a short, quick workout once in a while. Take a long hike or bike ride. Mix things up.

*Do Something New: Try something you've always wanted to try-- many clubs/trainers/facilities offer free classes to whet your appetite.

*Did I Mention Move More?: Treat yourself to a walk during lunch or after dinner. (Check out my "Walking is Underrated" YouTube video). 

*Add Another Rest Day:  This might drive you crazy at first, but hear me out. We increase inflammation in our bodies with exercise. This is expected and wanted-- to a point. When we don't allow for proper rest and restoration, our bodies never get the relief from the inflammatory process. Puffiness, fatigue, extra fat padding, sweets cravings, overuse injuries, and poor sleep are all signs of over-exercise. Back off. The quality of your remaining workouts will improve and your whole body will thank you.

*Periodize: In other words, if you're training  hard over a period of time, incorporate some lower-intensity days/weeks/months in to the mix. Some people focus on an intense month alternating with a more moderate month. Others go hard certain days of the week and take it easier the others. I personally do two high-intensity workouts a week (Spinning), three moderately-intense workouts a week (hot yoga), and one low-intensity workout a week (rebounding). I rest two days a week. I walk every day that I can fit it in, take the stairs every time possible, and use a fitness tracker to keep my activity level consistent every day. And I'm as fit, maybe fitter, than I was when I was pushing myself every day to the extreme. 

*Hydration & Nutrition: This is a whole 'nother blog post. What I'll say here is that the older we get, the more watchful we must be with every single bite of food in order to maximize our health and stay the leanest we can. That doesn't mean becoming an orthorexic, or obsessing over our food. But it does mean that exercise alone ceases to work when we reach a certain age. 

So here's the deal-- if you were suffering from the signs and symptoms listed above and were exercising a ton with little or no response, I would counsel you to slow down. It's not sexy, not exciting, and certainly feels like slacking. But it might be just what you need to get back on track.

**As always, I welcome your thoughts on this. Follow me on Facebook, Instagram, Twitter, and YouTube for lots more. And THANK YOU for tuning in!

xoxo,

My Fittbodies fitness and nutrition products are on $ale! Check them out HERE.

[Quick] Thoughts on Diet vs. Supplementation

          Foods, in a perfect world, provide all the nutrients we need, if we eat a balanced diet. Unfortunately, there are several factors that work against this philosophy. Factory farming over the years has depleted our soils, and the crops grown in these soils are much less nutritionally dense than they once were. Our factory farmed livestock are fed these plants (or worse), and the quality of meat has suffered. Add to this our rushed schedules, eating on the run, and fewer home-cooked meals, and even if the food were nutrient-dense, we lack the variety and wholesomeness that our diets once had. We can’t depend on food alone, anymore, to provide us with the full spectrum of nutrients we need to achieve optimal health.

            Supplementation alone isn’t the answer, either. Regulation of nutritional supplements doesn’t necessarily guarantee optimal nutrients. There is definitely a spectrum of purity and potency in the vitamin/mineral supplement offerings. And without blood tests and labs and consulting with knowledgeable health practitioners (hard to find in traditional medicine, and who tend to not take health insurance), how is the average consumer to know what to take and what is best for them? The average consumer may instead let price be their guide to choosing vitamins and minerals.

            I believe the answer is in the middle. We should eat the most nutrient-dense food we can find: organic, non-GMO, sustainably farmed, humanely-raised, etc., while taking the highest-quality supplements that we personally need based on consulting with an experienced health practitioner and related lab results. Doing so will bring us closest to the optimal health we aspire to. This is not the popular answer, nor is it the cheapest. But I believe it’s the best for where we’re at in the world of nutrition today.

xoxo,

PS-- Check out my 5-Day Clean Eating Guide to get started on your journey toward optimal nutrition.

Nerd-Out: Vitamin D Report

(For those of you who like to nerd-out on the science behind nutrition, I will be sharing portions of my writings for my Master's of Science in Holistic Nutrition.)

Here's the first one: Vitamin D

Photo by pepifoto/iStock / Getty Images

          Vitamin D is something I’d taken for granted until my breast cancer diagnosis four years ago. Growing up in San Diego, California, I mistakenly believed that my long days at the beach, poolside, and soccer fields would provide me enough of that essential vitamin. Moving to Colorado as an adult didn’t change my mindset about it. Living closer to the sun and hiking, camping, skiing, snowboarding, and simply sitting outside on my beautiful backyard deck supplied ample exposure to the sun’s vitamin D-rich rays, or so I thought. It wasn’t until my breast cancer diagnosis four years ago and the subsequent battery of labs, blood tests, and scans, that I discovered I was vitamin D deficient. Thus began this heightened interest in this “sunny” vitamin and a subsequent “dance” of treatments with my traditional oncologist and my naturopathic physician.  

            Known chemically as (cholecalciferol), vitamin D3 can be synthesized on human skin when exposed to ultraviolet B (UVB) radiation from the sun (Higdon & Drake, 2012, p.83). It can also be ingested in food or supplement form in the diet (Higdon & Drake, 2012, p.83). Although not prevalent in many foods, it can be found in liver, salmon, mackerel, sardines, cod-liver oil, and egg yolks, and vitamin D fortified cereals and milk (Smolin & Grosvenor, 2013, p382).  Vitamin D acts like a hormone in that several organs are affected in its metabolism, including the skin, intestine, bone, and kidneys (Smolin & Grosvenor, 2013, p.382).

            Activated in the liver and then dumped into the blood stream, vitamin D circulates and travels to the intestines, bones, and kidneys where it helps increase calcium levels in the blood (Smolin & Grosvenor, 2013, p.383). The maintenance of normal blood calcium levels is crucial to maintain the growth, density, and strength of bones and prevent their breakdown (Higdon & Drake, 2012, p.83). Vitamin D also helps regulate cell differentiation, immunity, insulin secretion, and blood pressure regulation (Higdon & Drake, 2012, p.84).  Proposed but yet unproven actions of this vitamin include cancer prevention, protection from certain autoimmune diseases such as type 1 diabetes and multiple sclerosis, and protection from cardiovascular disease and type 2 diabetes (Smolin & Grosvenor, 2013, p.384).

            Without proper levels of vitamin D consumption or absorption, only about 10-15% of calcium in the diet can be utilized, affecting bone mineralization, strength, and growth (Smolin & Grosvenor, 2013, p.384). And without access to dietary calcium, the body resorts to leaching existing calcium from the bones, leaving them at risk for bone pain, muscle aches, and fractures (Smolin & Grosvenor, 2013, p.385). In a child’s growing frame, this deficiency causes rickets, characterized by bowed legs, weak bones, and short stature (Smolin & Grosvenor, 2013, p.384). In adults, vitamin D deficiency results in osteomalacia, or soft bones (Higdon & Drake, 2012, p.85).

            Too much vitamin D (toxicity) raises blood calcium levels too high, which can result in deposits of calcium in blood vessels, kidneys, and the heart, hardening them, resulting in damage (Smolin & Grosvenor, 2013, p.386). Most vitamin D toxicity results from over-supplementation or consuming too much of fortified foods. Sunlight and unfortified foods do not pose a risk for overconsumption (Smolin & Grosvenor, 2013, p.386).

            Lack of sun exposure is the primary way people become vitamin D deficient. Living in big cities with tall buildings blocking the sun, wearing sunscreen, spending all daylight hours indoors, and living at latitudes greater than 40 degrees north or south, increase decrease the skin’s exposure to the sun (Smolin & Grosvenor, 2013, p.384-385). Dark skin, which prevents much of vitamin D synthesis in the skin, and concealing clothing worn by certain cultural and religious groups, are also risk factors for deficiency, even in sunny climates (Smolin & Grosvenor, 2013, p.385). Elderly people, those with fat malabsorption syndromes, kidney disease, and inflammatory bowel disease are also at risk for deficiency, as these conditions prevent optimal absorption of vitamin D (Higdon & Drake, 2012, p.86). Finally, exclusively breastfed infants may be at risk, particularly if they have dark skin and/or receive little sun exposure (Higdon & Drake, 2012, p. 85).

            Foods rich in vitamin D, as mentioned above, are fatty fish such as salmon, mackerel, and sardines. Organ meats, particularly liver, are high in this vitamin. Egg yolks are dense sources of vitamin D as well. Sunlight, although not a food source, is by far the best provider of vitamin D.

            Using the iProfile Food, Liquid, and Activity Form, I tracked my food intake for a day to take a peek at my nutritional habits and get a feel for how much vitamin D I eat on an average day (Smolin & Grosvenor, 2010, iProfile). According to the dietary analysis, the eggs I consumed for dinner provided 82% of my Dietary Reference Intake (DRI), while the cheddar cheese provided 11%, the goat cheese 4%, and the Shiitake mushrooms 4%. I nearly reached 100% of my DRI with these food items. With 8ug the goal, I reached 7.8ug.

            The Suggested Optimal Nutritional Allowances (SONA) for vitamin D are slightly different. 24ug is the goal in this case, and here, with my 7.8ug, I fall desperately short. Since it is difficult to meet the requirements for vitamin D through diet alone without consuming fortified milk, which I don’t drink, I need to get mine from other sources. It’s winter in Colorado, and so the days when I can expose my arms, hands, and face to the sun are limited. Even with spending long hours in the sun all summer, my vitamin D levels have faltered, for whatever reason. However, I can supplement with vitamin D capsules to make up for the lack in my diet and sun exposure. I currently take 10,000iu of vitamin D3 daily, which translates to 250ug, which exceeds both the RDA (300iu/7.5ug) and the SONA (960iu/24ug). I do this under the care of a qualified naturopathic physician to avoid toxicity. Because I’m a breast cancer survivor, we’re taking special care of my vitamin D levels to prevent recurrence.

            If it weren’t for my breast cancer diagnosis, I may still be in the dark to the important role vitamin D plays in the prevention and treatment of disease. Though sun exposure is the optimal route to satisfy requirements, some foods, including fortified foods, and supplementation, provide necessary levels to keep the body systems operating optimally.

**UPDATE: I have since started taking fermented cod liver oil daily to provide more whole food supplementation of vitamin D. I plan on discontinuing my vitamin D capsules and consume only the fermented cod liver oil. Blood tests will determine if this is sufficient-- I'll keep you posted. xoxo, SF

References

Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals: health benefits and intake recommendations. Stuttgart: Thieme.

Smolin, L. A., & Grosvenor, M. B. (2013). Nutrition: science and applications(3rd ed.). Hoboken, NJ: Wiley.

Smolin, L. A., & Grosvenor, M. B. (2010). IProfile: assessing your diet and energy balance. Hoboken, NJ: Wiley. Retrieved January 25, 2018.

The Suggested Optimal Daily Nutritional Allowances (SONA)[Online reading material for
MSHN 515, Hawthorn University]. (2017). 

5 Tips for a Fantastic New Year!

Hi friends! Happy 2018!

As we wrap up January, and contemplate our resolutions for the new year, I've got a few tips for making the most out of your health and fitness. (My YouTube video is at the end of this post-- I go MUCH deeper into these topics there).

1. SLEEP MORE: This one is tough! Studies show that a lack of sleep, not just quality but quantity, affects your health in serious ways. Even those of you who "don't need sleep," are affected in ways you don't feel until their cumulative effects catch up with you. Aim for an hour more sleep a night, but work up to it gradually. Start with 15 minutes earlier than normal-- lights out, tucked in-- and work up from there. Give yourself a break, especially if your sleep time is affected by others in the home, and make it happen when you can. You'll feel more refreshed, energized, you'll have a clearer mind, your moods will be more stable, and your immune system will be stronger. 7-8 hours is the goal for most adults.  (Click HERE for my video on better sleep).

More info: https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#Overview1

2. COOK AT HOME: Making meals at home is a fantastic way to control what food you're consuming. Assuming you're buying healthy ingredients, making meals from scratch is better for you than most restaurant fare (plus, it saves $$$). Aim to cook at home one more time a week, then work up to more. Could you go a week without eating out? Your waistline and wallet will thank you. (eMeals and RealPlans are two meal planning services I love).

More info: https://www.jhsph.edu/research/centers-and-institutes/johns-hopkins-center-for-a-livable-future/news-room/News-Releases/2014/Study-Suggests-Home-Cooking-Main-Ingredient-in-Healthier-Diet.html

3. DRINK MORE WATER: The goal is half your body weight in ounces of water every day. So if you weigh 200 lbs you would drink 100 ounces of water every day. I find that filling up my bottles the night before helps, so I always know how much I've consumed and how much further I need to go. **NOTE: Please use only stainless steel or glass containers as water bottles. Plastic (even BPA-free) contains estrogen-mimickers and other hormone disruptors. Best to keep those out of your body. (Click HERE for tips to make hydrating easier).

More info: https://www.npr.org/2011/03/02/134196209/study-most-plastics-leach-hormone-like-chemicals

4. BREATHE/MEDITATE: We've talked about this before, but meditation and breathing exercises are a cheap, relatively easy way to decrease stress, moderate anxiety, increase creativity, and boost health. As little as 5 minutes, several times a week is shown to provide benefit. The goal is to work up to some form of meditation every day. (Click HERE for simple tips to get started meditating).

More info: https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#4614e2eb1465

5. FAST: Going without food once in a while isn't necessarily disordered eating-- it can be a fantastic way to jump-start your metabolism and get the fat burning revved. Whether you fast once a week for 24-hours or once a month, or maybe you eat your first meal of the day at lunch and then stop eating at 7 or 8, all forms of fasting are beneficial. (Yes, skipping breakfast is okay, contrary to what we've been taught all these years). The key is not caloric restriction, but eating those same calories in a designated window of time. Every body is different, so experimenting with what's best for you is always key.

More info: https://www.dietdoctor.com/intermittent-fasting

Here's my YouTube video where I talk about this stuff and more!

It makes me so happy hearing about the steps you're taking to love the body you live in! Thanks for your comments, questions, and support. 

Together let's make it the BEST YEAR EVER!

xoxo,

Walking is Underrated

At work we've started the collective effort to walk more, with many of us participating in a program called "Walktober." It got me thinking about walking, and how it's such a wonderful way to move our bodies, but tends to get a bad rap, especially with the "fitter" crowd.

Walking tends to get overlooked as a way to get healthy and as a way to get or stay in shape for a variety of reasons. We think a higher intensity activity is the only way to go. We think it's boring, or time-consuming, or too simple. It's not social enough, or it's too social (if we walk with friends). It's something "old people" do. 

Health and fitness experts agree that walking is one of the BEST ways to move your body. 

It's free, it's easy, it's safe, and it's convenient.

So, how much of it do we have to do to gain benefits?

Most experts agree on 10,000 steps a day. More is better, when it comes to walking, so if you can beat that number you'll get even more benefits, which can include

*Better sleep

*Decreased anxiety

*Increased memory recall

*Decreased waist circumference

*Increased bone mass

*Reduced risk of cardiovascular disease and stroke

*Decreased stress

*Increased energy

*The list goes on...

A fitness tracker is a great tool to track your steps each day. Some models offer heart rate stats, sleep stats, calories burned, etc. Click HERE for a review of 2017's top models.

Find excuses to move your body more, whether it's taking the stairs, parking farther away from your destination, moving around the classroom more, or taking a walk during lunch. (See my prior blog post--Sitting is the New Smoking--for ideas to keep moving throughout the day).

Always yours in health,

Sources: 

http://time.com/4745061/how-many-steps-walking/

https://chriskresser.com/how-many-steps-should-you-get-in-a-day/

https://www.nbcnews.com/better/health/why-walking-most-underrated-form-exercise-ncna797271

https://www.prevention.com/fitness/benefits-walking-every-day

Sitting is the New Smoking

Maybe you've heard the saying, "Sitting is the new smoking." 

While there's nothing wrong with sitting and putting your feet up after a long day at work, what IS a challenge is to moderate all the sitting that happens while at work. 

Where we work and spend our day represents the whole spectrum: teachers are up and down throughout the day. Office folks tend to sit down to get their work done. Postal workers, retail workers, food service workers, and others might never get a chance to sit down during their work day. 

Wherever you fall in the grouping, it's important to be aware of the downsides of sitting too much.

*Our risk of obesity increases, with weight gain around the middle more prevalent.

*Cholesterol, blood sugar, and blood pressure tend to be higher.

*There's an increased risk of cardiovascular disease and cancer.

Experts say sitting too much can be as unhealthy as smoking...

Here are some ideas to manage all the sitting we do:

*Set a timer for 45 minutes and get up and stretch, get a drink, move around when the timer goes off. Set it again after a few minutes break and repeat throughout the day.

*Use a standing desk, or make your own. (I set up my laptop on top of the mini fridge on my desk.)

*Have standup meetings (or walking meetings) instead of sitting. 

*Take the stairs instead of the elevator. Easy to do here at some work sites or at home. Tougher to do at medical centers, taller office buildings, etc., but worth it.

*Walk a brisk lap around the building before or after lunch. (Map out an inside route for bad weather days). Wave hi to your co-workers as you pass their classrooms.

*Move while watching TV. Stretch, bounce on a mini trampoline, ride a stationary bike, or plank, squat, or do sit ups during commercials. 

*Park further away from your destination to compel you to walk more. That could be as simple as parking at the back of the Safeway parking lot or a bit more challenging like parking at JC Penney's and walking through the mall to your Nordstrom destination. (I must note it always fascinates me to see the people at my gym fight over a front row parking spot.)

*Invest in a fitness tracking device (FitBit, TomTom, Garmin, etc.) to track your movements. (I get reminders on my FitBit when I haven't reached 250 steps in an hour.)

*Enlist the support of a coworker. Whether they're at the cubicle next to you or in the kitchen or the office, having someone hold you accountable can get you moving. 

Regardless of your methods, it's important to MOVE!! Our bodies are designed for movement, so find excuses to get up and go!

Enjoy moving more everyone!

xoxo,

Sources: 

http://www.techrepublic.com/article/is-sitting-really-the-new-smoking-an-in-depth-discussion-with-the-experts/

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838429/

Meditation for Newbies

In a world where we are constantly bombarded by sounds, images, and distractions, meditation is making a comeback as a way to slow down and process all that stimuli.

Whether one's tried it or not, just about everyone has an opinion about meditation. 

Most people I talk with say it's boring, they fall asleep when they try to meditate, they don't make the time for it, it's too "woo-woo" for them, and//or they don't know how to do it "right." 

I'm happy to address all these points and more. 

We've all heard the benefits of meditation: stress reduction, better sleep, mood stabilization, clearer thinking & problem solving, lowered blood pressure, better pain management, and a host of others. 

The downside is you'll need to give up a few minutes of your day. You will need to sit still in a quiet environment free of outside stimuli. You'll need to think. You'll need to breathe deeply. Not too difficult... right?

Why not give it a try!

Here are my best tips for beginning a meditation practice.

*Find a quiet spot in your home, workplace, a park, or other secluded place where you're free from distractions. You might have to get creative with this if you have a busy household. I know someone who sits in her closet with noise-canceling headphones on, just to get a few moments of quiet. Whatever peace you can carve out is good enough.

*Sit wherever and however is comfortable for you. (Just don't lie down, you'll fall asleep!) A couch, a chair, a pillow on the floor-- all are great options. You do NOT have to sit in the lotus position! And don't worry about your hands. Just place them in a comfortable place on your knees, lap, etc.

*Some people close their eyes while they meditate while others keep their eyes open and gaze at a photograph, word, symbol, or even blank wall. This can change from session to session. There are lots of right ways to do this. Again, whatever is comfortable.

*Don't worry about how to breathe. It doesn't really matter--JUST BREATHE. Options include breathing in through the nose and out through the mouth; in through the nose and out through the nose; in through the mouth and out through the mouth; and any other way you want. Here's a link to Box Breathing, a method I'm a big fan of.

*Some people find that repeating a word or phrase over and over again helps them focus. Something like, "I am strong," or "I can do this," while processing the day's events can be beneficial. I'm not talking about chanting, although if you want to do that, go for it! Sitting for a few minutes peacefully repeating a personal mantra is the easiest way to go about meditation for many people.

*Use an app that guides you (if you're at a loss of what to do or want to mix things up). Apps are a fantastic way to start, because all you do is sit back and follow along with the words, music, or drums.There are many great apps out there-- my personal favorites are Insight Timer, Headspace, and Secular Buddhism (a podcast with two meditation tracks between #32 and #33). 

*Acknowledge thoughts as they pop into your mind. Don't make them wrong or bad. Notice them, breathe through them, and let them pass. Meditation is no so much about clearing your mind as it is allowing the thinking to take place. 

*Meditation can be spiritual or not. It can be whatever you want it to be. You need to be comfortable with how and why it happens. You do what's safest and best for you. 

*You can play music, but it's best to keep it instrumental. Lyrics can be distracting. Movie soundtracks, drumming, classical music, new age music-- all are great options.

However you go about it, I hope you give meditation a try. 

Shoot for five minutes, two times a week. As you get more comfortable with it maybe go for three or four times a week for five minutes each. Or keep the twice a week and go for a longer period of time. 

HERE'S A VIDEO I MADE EXPLAINING EVEN MORE!

Remember, something is always better than nothing. 

Always Yours in Health,

Sources: 

https://www.healthline.com/nutrition/12-benefits-of-meditation#section8

https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#4d42b6bd1465

http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754

Blue Light At Night + Your Eyes = Impaired Sleep

All this talk about eyes with the eclipse, I thought I'd share about what can happen to your eyes with prolonged night exposure to electronics.

A well-rested individual makes better decisions, has more energy, and maintains a more balanced mood. We've all experienced this.

A lack of sleep can contribute to a host of health issues, including a depressed immune system, heart disease, diabetes, obesity, and even some cancers! (We've all been sleep-deprived, too). 

What does this have to do with your eyes?

When we view electronic devices (television, cellular phones, iPads, Kindles, etc.) it's the short wavelength light-- blue light -- that keeps us stimulated, alert, and ready for action. This is great during the daytime, but once the sun sets, our bodies are conditioned to wind down that alertness to prepare for bedtime. Melatonin production increases, which contributes to that deep, restful sleep.

If you're viewing a digital/electronic device at night (who doesn't?) the blue light interferes with your circadian rhythm and melatonin production and your sleep is disrupted. 

Here's an excerpt from an article (linked below) that explains it better:

What happens in the body when our eyes are exposed to blue light on electronic devices?
"Recent studies have shown that short-wavelength [blue] light has a greater effect on phase shifting the circadian clock and on melatonin suppression. In 2014 my colleagues and I examined the effects of reading on a light-emitting device compared with reading a printed book. Participants who read on light-emitting devices took longer to fall asleep, had less REM sleep [the phase when we dream] and had higher alertness before bedtime [than those people who read printed books]. We also found that after an eight-hour sleep episode, those who read on the light-emitting device were sleepier and took longer to wake up. In the study all participants had to stop reading and turn off the lights at exactly 10 P.M., even if they did not feel sleepy. At home, I would expect people do not have the motivation to turn off their devices and go to bed, so they would stay up longer and experience even more circadian delay and shorter sleep times. The effects in the real world could actually be even greater."

Does this mean we have to abstain from electronics after sunset? 

No. 

Here are some ways you minimize your exposure and enhance melatonin production.

*Wear blue light blocking eyeglasses

http://www.zennioptical.com/beyond-uv-blue-blocker

https://gunnar.com/

*Install dimming software or filters to your computer/laptop/iPad/phone

https://justgetflux.com/

https://www.ocushield.com/product/blue-light-filter-for-computer-laptop-screen/

*Stop using electronic devices once the sun sets... (Not gonna happen)

Google it to find out more for yourself!

Wishing you a wonderful day and deep, restful sleep tonight!

PS: Links to my sources
https://www.scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

3 Big Steps You Can Take To Decrease Your Toxic Exposure

Our bodies are bombarded with chemicals from items we use, eat, or are exposed to on a daily basis. Here are 3 things you can do to decrease your toxic load.

1. Toss Out Your Body Care Products and Replace Them With Safe Alternatives

Yes, this one’s tough. You spent a lot of time and money accumulating the beauty care items in your collection. Everything from your body spray to your lipstick, eyeliner, shampoo, lotion, nail polish, an even sunscreen can be toxic to your body. Feminizing chemicals called xenoestrogens, or fake estrogens, are absorbed and delivered directly into the blood stream when you apply these products to your skin (Pols, 2013). Even small doses over time accumulate in your fat cells (it’s called bioaccumulation) and result in abnormal, even toxic effects to your body (Pacia, Dołhańczuk-Śródka, & Ziembik, 2016) Chemicals such as phthalates, parabens and others feminizing agents mimic estrogen in both females and males, contributing to estrogen dominance and resulting issues such as infertility, breast cancer, prostate and testicular cancer, obesity, endometriosis, early onset puberty, miscarriages and diabetes (LaRue, 2012).

Check out The Environmental Working Group’s Skin Deep website and app for a comprehensive review of thousands of beauty care products. If your favorites are Environmental Working Group (EWG) Certified, keep them. If a product doesn’t pass or gets a low rating, toss it and use the extensive EWG database to find a safe alternative.

Make it a point over the next few months to go through all of your household products as well. Many of them, including air fresheners, laundry detergent, dryer sheets, cleaning supplies, and insect repellants are sources of xenoestrogens, too.

I detailed some of the changes I’ve personally made in a couple of blog posts I wrote a while back. Check them out HERE (where I talk about quitting hair highlights) and HERE (where I talk about tossing out my chemical-filled makeup).  

2. Eat Organic Produce and Meats

Agricultural chemicals in the form of herbicides, fungicides, and insecticides are widely used to treat produce and are toxic to our bodies. Like xenoestrogens, pesticides bioaccumulate over time and so even little exposures can add up to bigger problems. Trace residues on foods that we eat (and foods that are fed to animals that we eventually eat) have been approved by the FDA and the USDA and deemed “safe.” But nobody knows the toxic effect of the bioaccumulation of these products over time, although “evidence is mounting that elevated levels of chemicals in our bodies are linked to higher risk of adult diseases such as reduced fertility (particularly in men), immune suppression, and bladder, breast and other cancers” (http://www.panna.org/resources/pesticides-our-bodies, 2017). Eating organic fruits, vegetables, meats, and poultry helps us have more control over what we are putting into our bodies and helps us decrease our overall toxic load.

Start small. Check out EWG’s Food Scoring system as you strive to balance the cost-benefit of eating organic. Some foods, like strawberries and apples are definite organic choices, but others like avocadoes and pineapple allow for more buying freedom. Avoiding breaking the bank while feeding your body the best possible foods is key. Buy a few items organic and over time, add in more. Cut out processed foods to redistribute your food budget towards healthier choices, and over time you’ll be able to make the switch to fully organic without feeling a big hit on the wallet.

Prepping your produce is important, too, to minimize our chemical exposure, even on organic goods. Here’s a VIDEO from my YouTube channel that shows how I wash and prep my produce.

Don’t forget that meats can have high levels of hormones, antibiotics, and pesticides, too. Look for meat that is humanely raised, fed organic, vegetarian feed (including pastureland), and antibiotic and growth hormone-free.

3. Avoid Storing and Consuming Food and Drinks in Plastic

Yep, you guessed it. Endocrine Disrupting Compounds (EDC’s) exist in plastics, too. Food and drinks stored or wrapped in plastic are also exposed to these feminizing xenoestrogens (Dvorsky, 2013). It’s almost impossible to avoid, but a few changes can decrease your exposure dramatically.

Look to buy products that are free of plastic wrapping. Buy foods in paper or glass containers when possible. Bring reusable cloth sacks to bag your produce for purchase rather than using the plastic baggies the grocery stores provide (this helps decrease waste, too). Reusable glass or stainless steel water bottles are preferred over plastic bottles. Even BPA-Free labeled plastics should be avoided, as other components of plastics are toxic (Dvorsky, 2013). Store your foods and leftovers in glass, stainless steel, or food-grade ceramic containers rather than the conventional plastic alternatives. Avoid using plastic drinking straws, eating utensils, and plastic wrap. Seek options made of wood, metal, paper, glass, or bamboo.

I made a point of ridding my kitchen of plastic a while back. HERE is my blog post about it.

Step by step, little by little, we can make changes to our surroundings to lessen the toxic burden of chemical-laden body care products, foods, and plastics. Every little bit makes a difference!

Yours in health,

References

Dvorsky, G. (2013, March 28). How To Recognize the Plastics That Are Hazardous To Your Health. Retrieved July 05, 2017, from http://io9.gizmodo.com/how-to-recognize-the-plastics-that-are-hazardous-to-you-461587850

Pacia, A., Dolhanczuk-Srodka, A., & Ziembik, Z. (2016). Assessment of Environmental PollutionCaused By EDCs From Everyday Objects. In Proceedings of ECOpole (Vol. 10, Ser. 2, pp.481-487). Zakopane, Poland: Towarzystwo Chemii i Inżynierii Ekologicznej. doi:10.2429/proc.2016.10(1)050

Pesticides in Our Bodies. (n.d.). Retrieved July 05, 2017, from

http://www.panna.org/resources/pesticides-our-bodies

Xenoestrogens: What Are They, How to Avoid Them. (2017, May 11). Retrieved July 05, 2017, from https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/