Great article from my favorite nutrition products company on how much Vitamin D we need and why. Vitamin D Deficiency: The Truth Revealed.
I just completed the full year at the Institute for Integrative Nutrition, and am now a Certified Integrative Health Coach! It was an amazing year, full of some real eye-opening information about our world, the state of our food supply, how toxic we really are, and also about all the ways to protect our health and live our best life, every day. I am so glad I decided to do this. It has changed the way I view my body and mind, and how I nurture them. I was already very health-conscious, with over fourteen years in the wellness industry and multiple certifications in nutrition and fitness, but this is so much more. This is about making a daily commitment to be mindful of how I am thinking, acting and what I am eating and drinking, as it all impacts my health.
We were taught all the reasons a body gets sick and overweight, and the prevailing dietary theories (100+ of them!). We were taught how to evaluate nutrition claims, what the chemical reactions are when we eat and drink chemical additives, GMO-laden foods, and artificial preservatives and sugars. We were taught the value of pure, fresh, organic food, as close to the natural state as possible. We were taught the dangers of the over-processed and low-nutrient “food-substitutes” we have been eating. I was able to apply the knowledge daily with clients and family and help them to make the right choices. I saw immediate results in terms of increased energy and better performance in academics, work and athletics.
I have developed several new programs as a result of the training. I am now writing a book, “Sexy, Lean and Strong at Any Age!” My goal is to share this information with as many as possible, to help others to avoid much of what I experienced in my 40s and 50s, when I was chemically-imbalanced due to stress, bad diet, hormonal-fluctuations and could not cope with a volatile family environment. My hope is to help others to stay balanced so they can deal with the stresses that come their way, without being consumed by the emotions and losing the ability to find resolution. I lost a family and marriage largely due to the chemical imbalances, which triggered rages and depression. I lost my health for a while, but it is back!
I love who I am today, what I have learned and what I am going to share! Thank you for being on this journey with me.
To learn more about IIN go to: http://geti.in/1bE51YY
You Can Be Sexy, Lean and Strong at Any Age!
I promised when I started this blog I would share recipes. Well, all my family and clients and friends know I really don’t cook. I call what I do: Gather, Assemble, Combine and Consume. I get really healthy components, nothing packaged, except fresh, one-person meals and salads from Trader Joe’s. Reason being is my husband does not eat what I do or when I do, unless I make a special effort to fix his kind of meal and book him at the right time. So, I live on salads, steamed and sauteed vegetables, homemade soups, fresh chicken, turkey, fish, lamb and fruit. He lives on some other things (chicken and ice-cream and whey shakes) and eats the same thing, day in and day out. He will eat a salad if I put in front of him. Unless he is already on one of his ice cream sandwiches…..Forget cooked vegetables or a green smoothie!
If I ate what he eats, I would gain at least 3 lbs a week, and get sick. I have to watch what I eat and I have learned this the hard way. So, instead of recipes, I decided I will take pictures of the various combinations I eat and start with that. So, stay tuned for some interesting posts over the next few weeks!
I have had this thing on my wrist almost non-stop since January 3. It buzzes me when I sit for more than 45 minutes, hounds me to get enough sleep, and would track my eating if I took the time to input everything.
I got my fitness tracker (a Jawbone UP-24) for Christmas. It took three weeks to make my Samsung SIII talk to it. Long story short – I had lost the Google Play Store app off the phone and could not download the UP-24 app without it. After a fruitless phone call to my cell phone service provider, I was told to get the phone “reset”. That sounded ominous, but I had made a promise to myself to start using the bloody tracker-thing, so off I went. Sure enough, they had to remove everything from my phone, then put back on Google Play Store, then they had to reload my pictures and text messages. I lost all the emails and past voicemails, but that was acceptable.
Then, I set-up my goals. My first lofty goal was my movement – I picked 10,000 steps a day. But, I do a lot of activities that are not walking or running and I needed to figure out how to get credit for those. All I could do in the beginning was get credit for the walking, running and some biking. My rebounding activities registered, but I did not think I was getting enough credit. I finally found out how to add activities, but they only let me input them at the “Easy” level, and there was no choice for Yoga or Pilates. All I can choose are: Cross Training, Walk, Hike, Run, Weights and Cardio. So, when I am doing Yoga, I have to pick Cross-training and then write myself a note. Bah!
I tried to capture my foods, but the things I eat are not in the database and, when I input calories, the little tracker will not record them. Or, I hit the button to enter too many times and end up with four of the same thing. I talked to the Jawbone support guy and he said they have no delete function yet. You have to be really careful before you press Done. If your finger slips, tough luck! My finger slips a lot.
I especially have hosed my sleep-tracking, which is actually my favorite thing about wearing this little black and silver band. Before I started wearing it to bed, I thought I was getting really good sleep. I use a great melatonin product, fall asleep quickly, and get 7 to 8 hours, every night, no matter when I go to bed. But, the little tracker is telling me I have “Light Sleep” cycles and “Sound Sleep” cycles. It shows me when I am awake and then when I slept, and how soundly and for how long. I learned that eating later at night reduces my sound sleep and so does not getting enough exercise.
One night I forgot to wear it to bed. I got up and tried to input manual sleep. Again, I hit the wrong button and there is no delete capability, so I got a record of sleeping 15 hours, 210% of goal. I finally figured out there is a minus ability and cleaned that up.
Whew! Technology. It can help you or it can drive you crazy and ruin your life. On one hand this keeps me honest and getting to bed on-time. (Jawbone sent me a message and some suggestions – they noticed my average was 7500 steps a day – because I did not put in my Yoga), and they suggested I lower my goal from 10,000. So I did. Then, they started telling me to go to bed earlier (not my usual 12:30 a.m. time). So I tried, and I am getting to bed about 11:45 p.m., which is really good for me.
As a Health Coach, I am always trying to help my clients get more exercise, sleep and eat right. Now I have a little band on my wrist trying to do that for me! I may have to leave home without it!
Beware of Crazy Weight Loss Supplements – There May be Danger in those “Quick-Fixes”
It is coming up on the New Year – when lots of people decide it is time to lose weight. There are so many products out there that claim they will help you lose weight and burn or block fat. Some of them work for the short-term, but what do they do to your body and how long can you use them? And why would you take a risk of some health issue due to their use?
In pursuit of a quick-fix, you can mess your body up pretty badly. Buying products off of commercials and infomercials can be a huge health hazard. One of my clients is a woman who purchased some weight-loss vitamins off a television commercial. They caused kidney failure. She now has one of her sister’s kidneys and is on a very restricted diet. And the meds she needs to use have caused her to put on over eighty pounds in two years. All because she wanted a quick-fix!
In a report from Consumer Labs, June 7, 2014, reviewing weight loss supplements, they list the various ingredients being used by quick weight-loss product companies. These are:
Bitter orange, calcium, chitosan, ephedra, green tea, 7-keto DHEA, hydroxycitric acid (HCA), green coffee bean extracts, hoodia, pyruvate and L-carnitine, chromium, raspberry ketones, herbal stimulant blends, conjugated linoleic acid (CLA) supplements. What concerns me is not only the unregulated manufacture but the potential side-effects:
Specifically — Increase in blood pressure – in some products up to 11.8! Here are some of the readings:
(Zantrex – 11.8; Xenadrine EFX – 11.4; Solaray – 10.5; Metabolift – 8.4) — https://www.consumerlab.com/reviews/weight_loss_supplements_7-keto-dhea/WeightLoss/
Other products will increase heart rate or produce abnormal heart rhythms
Side effects shared by the above four products include: Nausea, insomnia , skin flushing, headache, frequent urination, loss of appetite, indigestion, tremors, anxiety.
So you risk a lot and they don’t even work that well!
You can use something that will jump-start your weight-loss – Cleanses, Fasts, Juicing, Dieting — when you know it is safe and properly-manufactured. Some of these you only want to do for a few days to a few weeks. What you do not want to do is put potentially harmful products in your body just because you don’t want to make the changes necessary to release weight safely and naturally.
My Recommendations for Quick and Steady Weight-Loss
Remember, the rule-of-thumb is 1.5 to 2 lbs. of weight-loss per week. This allows your skin to draw back in and not sag, and makes sure you have enough energy. You can do a jump-start Cleanse* or Fast or Juicing and take off 5 lbs in 5 days, even up to 8, without damaging your body. You just have to be able to incorporate healthy eating and exercise and enough water. I also have folks use a multi-vitamin/chelated mineral system that is safe and approved by ConsumerLabs to make sure they get all necessary nutrients. I market one that I trust and you can get it at: www.energyunlimited.usana.com. It is called the Essentials and they will help curb cravings as you are getting the right nutrition while you are changing your eating habits. When you have all the right vitamins and minerals, the body relaxes, releases inflammation, fat and toxins. Staying properly-nutriented is the best way to stay Lean and Strong!
You really do not want to risk your health to any of these unapproved products. Honor the natural systems of your body and give it what it needs, every day. Your heart, mind, muscles and skin will be so happy if you do! And the fat will come off!
If you want to put together a safe, effective program that your body will respond to, drop me a line at: firstname.lastname@example.org and we can get you going. Or, go to: www.sexyleanandstrong.com to sign up for a Complimentary Breakthrough Health Assessment and your personalized program for losing weight.
*My favorite and effective 5-Day Cleanse is USANA’s RESET. It is safe, mild and most of my clients lose 5 lbs in 5 days and get rid of carb and sugar cravings. www.energyunlimited.usana.com to order. Have it in time for your New Year weight-loss jump-start.
Take care and Happy Holidays!
Be Sexy, Lean and Strong at Any Age!
I introduced you to my Three Stages of the Mad Body in the last blog. Now I want to tell you why your body is mad at you and what you can do about it. The Mad Body occurs when you are out-of-balance – chemically, nutritionally, emotionally or hormonally. It happens to men and women. It happens to all ages. When we let it go too long, our body moves into a state of “Silent Inflammation”. There are not really medical tests for this condition, it is pre-disease markers. My non-scientific term is “You feel crappy and you have a pooch-y belly.”
REVERSING STAGE 1: The Upset Body. Stage 1 is the easiest and quickest to reverse. This is the one where you have mild disturbances – in sleep, digestion, elimination, and maybe have about 5 to 15 extra pounds, usually carried in the tummy. You get tired mid-day and need a pick-me-up – sugar or caffeine. You are feeling stressed but you think you have it under control. Your body knows better. What can you do about it?
Step 1 – Check-in and accept that your body is trying to tell you something. Do not dismiss the aches, pains, gas, bloating, headaches, restless nights, weight-gain.
Step 2 — Start keeping a food journal and figure out if certain foods are triggering the reactions.
Step 3 — Make sure you are keeping caffeine to no more than two cups a day and before 2 p.m.
Step 4 – Make sure you are getting 45 minutes of exercise five days a week, minimum.
Step 5 – Drink half your weight in ounces of water a day.
Step 6 –Eat a healthy breakfast within one hour of rising – containing protein, fiber, fruit. Eat at least a small meal or snack every 3 to 4 hours. Cut back on sugar and processed foods. (No bagels, muffins or breads if you can.)
Step 7 – Cut back on starches and high-fat dairy, eat more vegetables – at least two servings a day
Step 8 – Get at least 7 to 8 hours a night. Stop eating 3 hours before going to bed.
Step 9 – Get on a good multi-vitamin/mineral supplement program. Add Omega-3s.
Step 10 — Stay positive and don’t beat yourself up if you blow it and don’t eat right or get exercise. Just do it right the next day!
Do this for one month and you should see the weight come down (5 lbs a month is a good target) and your energy levels go up. Seems simple, right? But most wait until they hit Stage 2 or 3. Yet, you can help your body start recovering in just three days of eating clean and green — no sugar and processed foods and tons of fresh produce. So why not give it a try?
REVERSING STAGE 2: The Mad Body. This stage takes longer. The body has been inflamed for a while, and more things are out-of-balance. There are noticeable digestion issues, food allergies or sensitivities, weight gain over 20 lbs, lack of energy, needing caffeine and sugar to keep going, food cravings, aches and pains.
You are going to need anywhere from 3 to 6 months to get back in balance and drop the 20 to 30 lbs you have put on. You will need to follow the above list and I recommend you add a green juice or smoothie at least once a day, in place of a meal. It should have a protein source (around 15 to 20 grams), some live, green leafy vegetables such as spinach, chard, kale, the juice of 1/2 a lemon or lime, an apple or pear or pineapple. You can use frozen versions if these are not readily available fresh. Ideal is to use locally-source vegetables and fruit in season. There is a great Green Smoothie recipe book, “Essential Green Smoothies”, at: http://www.consciouslyraw.com. Written by Madeline Eyer, a raw food chef, it has some amazingly delicious and invigorating recipes.
You may want to add some natural anti-inflammatories, such as grapeseed extract, and some liver support — milk thistle and alpha-lipoic acid, probiotics and some Omega-3s — walnuts and pumpkin seeds or a supplement. I have my favorite source for dietary supplements, through USANA. They are super-safe, bio-available and guaranteed for purity and potency. My clients get amazing results with this program.
If you stick with it you will see results in a few weeks and the weight will begin to drop-off around week 2. You can do a cleanse to speed up the process.
REVERSING STAGE 3: The Open Revolt Body. You have been diagnosed with a disease — arthritis, cancer, diabetes, high blood pressure, high cholesterol. You may be on medications or recovering from surgery or treatments. You are listless, cannot exercise, barely able to get through the day. You feel like everything is shutting-down. You have gained over 50 pounds and it feels like this is how you are going to be the rest of your life.
This phase is harder and will take longer — 6 to 9 months — but you absolutely can get results. You cannot stop any medication during this cycle. Ideal is to check-in with your doctor, get your blood and sugar and cholesterol readings and then begin the Get Your Body Happy Program. I like to start people in this stage a bit slower than Stage 1 and 2. Their bodies have been out-of-whack for so long, or they have been through surgery, injury, radiation or chemo-therapy, and they need to think about their body as being a “baby’s body” — needing some coddling and extra care. We start with pre-phase I — my “Strengthen, Repair and Prepare“ program.
Here is where we just focus on adding some healthy habits, plus the vitamins/minerals, probiotics, liver support,Omega-3s and natural anti-inflammatories. This goes on for about 2 weeks, and then we begin the healthy foods. The goal is to crowd-out the bad habits and food-cravings by replacing them with delicious, healthy alternatives which will allow the body to reduce inflammation and begin to restore and repair.
It takes awhile The body knows inherently what will help it, but, the cravings can overpower and the hormones can stop working right, so it all takes some chemical changes to get the right results. Every body is different and some react quickly and some take weeks or even months. But they all benefit and they will see results.
Again, I would love to help you no matter what phase you find yourself in. Let’s talk! Especially after Thanksgiving and before Christmas, it would be good to identify your triggers and cravings and help you add in some more healthy approaches. You can reach me at: email@example.com and http://www.sexyleanandstrong.com.
Have a Great Holiday!
Take Care and Stay Lean and Strong!
Most of my clients are between 40 – 65, working hard at their careers, running from appointment to appointment, driving in crazy traffic, pulling long hours preparing pitches or reports. They forget to let their bodies talk to them. They ignore the rumblings, upset stomach, aching joints and restless sleep. Until something really goes wrong. I really want to encourage you, no matter your age or occupation, to pay attention to your body. I have figured out there are three stages of the Mad Body. I am going to share them here and you can figure out if your body is going through any of them.
Stage 1 — Upset — this is where you are just not on top of your game — you have a few sleepless nights, maybe a headache here are there, some aches and pains, upset tummy or gas and you have put on 5 to 15 pounds. You pretty much chalk it up to age and figure you can take it off if you get to the gym or eat more salads.
Stage 2 — Mad — Now you have ignored your body’s upset rumblings and it is MAD — you are tossing and turning, having constant headaches or sinus infections, you have Irritable Bowels (diarrhea or constipation), the aches and pains have gotten worse and you are dealing with 20 to 40 extra pounds. Going to the gym has not worked, and you are eating whatever you can get your hands on. The energy level is crashing, you feel like you need a nap mid-day and your caffeine use is way up.
Stage 3 — Open Revolt — Things have gone from bad to worse. The weight is up to 50 or more pounds over, the aches and pains are constant and severe, you now have high blood pressure, high cholesterol and are on meds. You may even have been given a diagnosis of diabetes, severe arthritis, or, cancer. Now you have no choice but to listen to your body. But is it too late?
I have some good news. It does not matter what stage your body is in, making the right choices from now on will make a difference. In my thirteen years as a Health Coach and Wellness Consultant, I have seen some amazing turn-arounds. You want to know how fast? It depends on the stage you are in. Stage 1 can sometimes be turned around in days; Stage 2 in weeks, and Stage 3 may take months. But they can all be turned-around. In the new movie, Origins, one expert states that just eating clean and green for three days will calm the body down tremendously. The cells are so smart and so capable of recovery, it is really miraculous.
So, where do you start? Each case needs to be evaluated on its own, but there are some key guidelines. Before I give you those, I also need you to know about a preliminary phase. Some folks cannot go immediately to cleanses, fasts or Elimination Diets or lots of green juice. If you are nutritionally-deficient, or having digestion/elimination issues, or weak from surgery or medical treatments, I advise using a phase I call: “Strengthen, Repair and Prepare”. When I put my clients into this phase we are usually dealing with getting more water, less caffeine, adding probiotics and digestive enzymes and getting more sleep. Sometimes I get them on a good multi-vitamin/mineral supplement if they are not getting enough nutrition. We may stay on this phase for one to two weeks. Once the body feels stronger, we can tackle the root-cause of the imbalances making the Body Mad.
There are lots of good programs out there — Juicing, Cleanses, Fasts, Elimination Diets, supplement programs. Knowing which to choose takes training and experience. Next blog I will tell you how I approach each phase. But, to really make sure what phase you are in, let’s talk! I have a great track-record helping folks figure this out and getting good results. If you want to know what stage your body is, just get in touch with me at firstname.lastname@example.org and I can give you a complimentary Health Assessment session. You will know what stage you are and what to do about it when we finish. It can all be done by phone if you are located outside of my area.
Take care and Stay Lean and Strong!