Get Your Greens

Through my studies on my road to becoming an Integrative Health Practitioner, a decade in the health and fitness industry, plus all the trial and error I’ve done on the latest and great diets (maybe you remember last year’s #ketofail...) I’ve discovered there really must be something to this whole “eat your greens” thing our parents taught us.

Although I’ve knocked it for years, I’ve seen so much research supporting a plant based diet, specifically the way our bodies are created. However for me, working out 6 days a week, a strictly vegetarian diet would be a struggle (I’m all about animals, insert hamburger emoji here...) so hear me out.

By switching two of my meals to an easier to digest, non animal protein sources (hemp and pea protein, not soy) and doing more eggs and wild caught fish in some of my other meals as well as dropping red meat to only cheat meals, I’ve noticed a HUGE positive impact on my health!

More energy, better...

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Quality vs. Quantity?

I’ve recently been leaning about the difference in store bought vitamins and REAL quality vitamins.
Make sure your vitamins are:
-GMP certified (good manufacturing practice)
-Third party tested
-Free of pesticides, heavy metals and microbes (mold, yeast etc)
-Dairy free, gluten free, dye free and soy free
-Fresh (a five year shelf life probably doesn’t equal fresh...)
-Fish oils/omegas should not taste fishy or make you burp fishy-yes putting them in the freezer helps but the fishy taste means they’re rancid (oxidized, like you anti-oxidants we talk about for anti-aging..) and doing more harm than good

Moral of the story:
Stop buying your vitamins where you buy your tissues and toilet paper!! (As I throw away my vitamins from Costco...)

Quote of the day: “It is health that is real wealth and not pieces of gold and silver.” - Ghandi

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Fitness for Health's Sake

New year, new you; new years resolutions; most resolutions are broken by February; and here we are. We’ve all heard the same thing every single January but why should you actually stick to your goal’s of “getting healthy, looking better, and feeling better” this time around? 
 
Exercise releases positive endorphins, and positive endorphins make you feel better about yourself as well as increases energy.
 
Exercise itself increases energy, stamina as well as mental alertness.
 
Exercise makes you want to eat better in order to “perform” better, which in turn increases your overall health.
 
Exercise, whether it is indoors at a local gym/group classes, or outdoors at a park/ trail is a great way to engage with new people with positive life goals.
 
Exercise has been proven time and time again to decrease and even alleviate depression, anxiety, stress, negative self-esteem and cognitive function.
 
Exercise is a great way to...

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Fun Facts About Fasting


I’m sure you’ve heard of intermittent fasting at this point and I’m sure if you’ve heard of it you’ve heard of all of the contradictions surrounding it!

So let’s get to the facts:

Intermittent fasting is great because it lets your body have a break in order to break down all the food and toxins your body accumulates from food, air pollution, tap water, alcohol, antibiotics etc. However it comes with a point of diminishing returns. More is not always better. If you fast too much/too long it will slow down your metabolism and put your body in a “stressed” state.

The duration best for everyone varies due to sex, body type. weight, age height etc.

What I recommend is a 12-14 hour nightly fast usually 7pm to 7, 8 or 9am. (The more hours before midnight the better!) The general rule is once you start to deal with stress, getting the kids ready for school, traffic, work stress starting, etc it’s time to eat.

The problem with a longer...

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Is Organic Even Worth It?

Love going out in my backyard and picking all of my garden goodies!
But not all “gardens” are created equal...
Why go organic?
One word: toxins
Where do toxins come from?
-GMO‘s (genetically modified organisms)
-Preservatives
-Chemical Fertilizers
-Pesticides/DDT
-Herbicides
-Fungicides
-Insecticides
-Rodenticides
-Hormones in animal products
What’s so bad about toxins anyways?
Well they just don’t go away. A study done by the Center for Disease Control showed 99% of people tested had byproducts of DDT(DDE), banned 40 years ago, in their blood.
Long term damage from what’s been sprayed on our “healthy” food includes: birth defects, ADD/ADHD, reproductive issues, male infertility, nervous system damage, autoimmune issues, brain deterioration, non-Hodgkin’s lymphoma, leukemia and even cancer. It also allows chemicals to become free radicals which poison our cells and wipes out our good gut bacteria needed for digestion as well as immunity!
All...

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Egg-cellent Info

I recently found myself on an egg rabbit hole, googling at the grocery trying to figure out which type of eggs were really the best eggs and I figured I wasn't the only one so here is some egg-straordinary info I found all about eggs!
 
“Conventional" eggs are from hens confined to small cages, about the size of a piece of paper, often with multiple hens per cage. These hens never see the light of day, aren't able to spread their wings, and are fed a corn or soy based feed. Over 90% of US eggs are conventional.
"Cage-Free" eggs come from hens that are still crammed and "caged" in metal enclosed buildings, averaging only 1.2 sq ft per hen, ineffectively unable to spread their wings, without any outdoor access and where beak trimming is also routine. They are also fed a corn or soy based feed.
"Free Range" eggs come from hens that have approximately 2 sq ft each, and most of them seldom, if ever see the outdoors, and they are still fed a soy or corn based feed.
...
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Keto Confessions

Sitting here in my massage chair, my new favorite spot with Bella Grace since Christmas.... I figured now was a good time to untangle my ketogenic diet conclusions (side note: ketogenic shows up as a misspelled word without any suggestions). As I mentioned, or at least I think I mentioned, I decided to drink the keto Kool-aid and see what this bacon and butter diet, that is supposedly curing inflammation, casing drastic weight loss, helping depression, curing migraines, fixing blood sugar issues, giving you more energy, repairing your cells even curing cancer and diabetics, blah, blah, blah is all about. Oh and in case you were wondering Wikipedia defines keto or the ketogenic diet as: "a high-fat, adequate-proteinlow-carbohydrate diet that forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in ...

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Exercise During Pregnancy

I've been asked this question a lot; "can I still exercise while I am pregnant? The answer is yes! Within reason, Of course consult your doctor first! I highly advise working with a certified trainer with experience training through pregnancies.

-Avoid contact sports

-Monitor heart rate

-Make sure you stay hydrated

-Immediately stop if you feel faint or dizzy.

-Avoid lifting heavy weights (which increases intra-abdominal pressure. Excess intra-abdominal pressure can be a serious matter causing muscle injury or even early labor or bleeding)

-Avoid multi joint exercises. (Low-blood pressure during pregnancy and changes in the hormones which help lubricate your joints)

-During the last trimester:

-Avoid balance exercises (that baby belly will through off your center of balance)

-Avoid any exercises the require you to lie on your back (personally I avoid these during the entire pregnancy with my clients). 

 

Don't let this scare you off though! There are many reason to...

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COVID-19: What We Can Do Now

In world of so much that we can't do during the Corona Virus pandemic, let start by focusing on the positive of what we CAN during this difficult time. Most of this goes without saying but let's talk basics first:
1. Of course first and foremost: wash your hands with soap and water for at least 20 seconds (or hand sanitizer with at least 60% alcohol), especially after using the restroom, before eating, and after blowing your nose, coughing or sneezing
2. Avoid close contact with anyone experiencing symptoms (this also includes avoiding contact with anyone with a compromised immune system, elderly and young children)
3. Clean frequently touched surfaces and objects at least daily ( tables, countertops, light switches, door knobs, drawer/cabinet knobs/pulls, phones, remotes) as well as wash clothing daily (especially after going out into public places)
4. Limit exposure to public places

Going above and beyond to boost your immune system:

5. Take functional medicine multivitamin daily...

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How to Plan and Achieve Your Goals

So now you have the goal, you need the plan. To do this, look at where you are now and then look at all the things you would need to build the life you are picturing. For instance, you might find that you need a certain amount of money to make your dream of travelling happen.

In that case, you need to look at the options available to you to make that money. Or maybe you want to achieve a certain thing in your career and you realize that in order to get there, there is a certain amount of experience you need to acquire first. How can you acquire said experience?

There are many similar examples of how you might go after a particular goal but the thing to remember in every case is that you need to focus on small steps that are just ahead of you. That might mean the next small promotion. It might mean a small upgrade to your home. It might mean developing any form of small income.

With that in mind, you’re then going to break these smaller goals down even further. Now the...

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