Recovering from Holiday Excess

Who did not eat a bit too much of the overwhelmingly-fat and gooey goodies?  Not me!  I indulged for several days prior to the big family dinner, and am now in major recovery mode from my holiday excess.  I felt bloated and loggy the first day, and followed a Lean, Clean and Green eating plan for the next two days.  We celebrate at our house on Christmas Eve, with the grandkids.  Then, we recover on Christmas, just in time to go to their home for another huge feast.  This time, we did not make it.  All three of us — me, hubby and his sister, lay around like beached whales on Christmas Day.  Burping and feeling quite out-of-sorts.  We had consumed quantities of fresh Dungeness crab, cheese ball with crackers, chips and guacamole, pumpkin pie with whipped cream, a small salad and many candies, all the day before.  By the time Christmas rolled around, we could not move!

We recovered enough on the 26th to catch a movie.  I ate popcorn, but did not consume the box of Red Vines, as I usually do.  (Yes, even Health Coaches have our vices!)  By the way, the new Star Wars movie is pretty good.  A bit predictable, but….as a die-hard Star Wars fan, I felt it was worth it.

Now, back to the right way to recover.  Get some exercise.  I walked my dog, worked out on my Total Gym and did some intense yoga.  I burped some nasty stuff and farted/pooped the rest.  Crass, but true!  You gotta get those toxins out, whatever it takes!

Took some USANA Probiotics, ate some salads and veggies.  Limited the rich foods, cut-back on pies and cookies.  All the goodies I was consuming during the wrapping and decorating cycle are now tossed.  Time to get back to the right way to eat.

In case you are looking for a bit more intense clean-out, or to drop some pounds quickly, I will be launching a SexyFit Weight-loss Challenge mid-January.  You can do it with a support-group, or individually, on your own time.  I have a great program that will clean you up and do it gently, without excessive running to the bathroom.  If you want to know more, go to http://www.deb.sexyfitnutritionchallenge.com and get signed up!  We will launch on January 19.  The USANA Reset lasts five days, and you should lose between four to six pounds.  Then, we move to Transform and keep losing one to two pounds a week. The key is to get enough nutrition to help your body want to let the fat go.  This program from USANA works, and I use it with all my clients.  For the past sixteen years, we have enjoyed the results of paying attention to calories, sugar, high-fiber and exercise for just a few days.  Plus, you will kick carb and sugar cravings!  What a difference a Reset makes!

Meantime, 2018 is around the corner.  Forget the New Year’s Resolutions and just decide to get on-track and stay there.  The right vitamin protocol helps, along with the probiotics and daily exercise.  Drink half your weight in ounces of water a day.  Get your fiber!  Limit sugar to below 50 grams a day.  Simple, but most just let the days slide and do not hit those goals.  Daily consistency helps you stay Sexy, Lean and Strong – At Any Age!

Join me over on my new TV channel — sexyleanandstrongtv:  http://www.bonbonnetworks.com/channel/11509 — Get Sexy, Lean and Strong with Deb Dutcher, Your Health Coach.  I have some tips that will get you through any New Year’s celebrations!  Light up the New Year and Get SexyFit!

Happy New Year and Happy New YOU!!  Let’s Do This!

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Why Your Body Is MAD and What to Do About It

guy grabbing stomach  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 1The 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 2The 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 3The 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: deb@energyunlimited.biz and http://www.sexyleanandstrong.com.

Have a Great Holiday!

Take Care and Stay Lean and Strong!

Keep the Bugs Away!

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Why We need to Replace Probiotics Every Day!

A while back I blogged on the benefits of Probiotics and how I got rid of my IBS, bloating and other issues.  Now I have learned that we are being polluted and our probiotics killed-off, every day that we eat foods with glyphosate.  The EPA is allowing it in our foods and all GMO-foods are suspect.  I will never stop using my probiotic supplement, every day!  I took them with me on my recent 10-day trip to Virginia and Florida and they helped me stay healthy and kept the weight off!

Extracted from Dr. Mercola blog:

“Lactobacillus, Bifidobacterium, Enterococcus faecalis—these are organisms that keep you healthy either by providing accessibility to the minerals in your food or producing many of the vitamins that you need for life. They’re also the natural biological defenses to keep Clostridium, Salmonella, and E.coli from developing in your system,” Dr. Huber explains.

“When you take the good bacteria out, then the bad bacteria fill that void, because there aren’t any voids in nature. We have all of these gut-related problems, whether it’s autism, leaky gut, C. difficile diarrhea, gluten intolerance, or any of the other problems. All of these diseases are an expression of disruption of that intestinal microflora that keeps you healthy.”

Glyphosate was first patented as a chelator in 1964 by Stauffer Chemical Co. It was patented by Monsanto and introduced as an herbicide in 1974. And then in 1996, Roundup Ready crops hit the market. There’s been a steep increase in the usage of Roundup since then, because you can apply it multiple times without damaging your crop. Making matters worse, they’re now also using glyphosate as a ripening agent—even for non-GMO crops. It’s applied right before harvest time to ripen off the crop.

“We have about a five-fold increase in glyphosate usage on many of our GMO crops. With the Roundup Ready-resistant weeds, we see that rate going up exponentially,” he says.

Did You Know? EPA Just Increased Allowable Limits of Glyphosate in Your Food

Despite well-understood health risks, the US Environmental Protection Agency (EPA) is repeatedly approached by agricultural and biotech companies asking for increased limits of this pernicious toxin in your food.

“The companies say we have to increase the amount of glyphosate that we can have in your food, so we can have a ‘safe’ product – not based on science but based on how much chemical is actually in our food!” Dr.Huber says.

On May 1, the EPA went ahead and doubled the amount of glyphosate allowed in food… Soybean oil may now contain as much as 40 parts per million (ppm) of glyphosate. Meanwhile, research by Dr. Monika Krueger at Leipzig University shows that a tenth of a part per million is all that it takes to kill your Lactobacillus, Bifidobacterium, and Enterococcus faecalis! So soybean oil is now allowed to contain a whopping 4,000 times the known limit at which it can impact your health.”

WHAT CAN WE DO TO PROTECT OURSELVES?

Eat Clean, as close to the natural source as possible.  Buy from local farmers and find out what they do to keep glyphosate out of your foods.  Stay away from packaged and processed foods that do not have labeling which discloses GMO content.

Replenish the probiotics every day.  My choice – USANA Probiotics – a powder with12 Billion live bacteria with lactobacillus and bifidobacterium.  I cannot go without it!

 

 

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Are Belly Bugs Making You Fat?

belly crampAre you bloated, constipated and full of gas??? Know how to get rid of it, for good? For years I struggled with intestinal issues and extra belly-fat. After adding probiotic supplements and high-fiber foods, these problems are gone!!! There is a great article in the April issue of More Magazine that explains why. Here is a quick summary: First, there is electrical communication between the brain in your head and the one in your digestive tract. (Who knew? — Guess this is what the butterflies in the stomach are about…) Second, the brain in the gut is made-up of a network of nerves in the digestive tract. Researchers have discovered a new player in the second-brain — the trillon little bacteria that live mainly in the inner walls of the large intestine. Current medical research is showing that probiotics do amazing things for us — beyond restoring the good bacteria balance we need and helping us absorb our nutrients, they can contribute to lowering stress and disease and helping us lose weight. A French study-team, led by Michael Messaoudi, the scientific and medical director of ETAP, a research lab in France, says his studies are showing that, even as the brain alters gut action, so the gut alters the brain. Researchers have known for years that stress can change the bacterial conditions. When your big brain senses a threat, glands pump out stress hormones that trigger several chemical responses in your gut. This can alter the balance of good and bad bacteria. Most of us are under so much stress that is no wonder we are gassy, constipated and bloated!

The right strains of probiotics are the Bifidobacterium or Lactobacillus. I take a supplement with 12 Billion live bacteria made-up of both of these, every other day! What a difference it has made! You also need to feed the little buggers — they like soluble fiber from foods like: oatmeal, chicory, bananas, wheat, garlic, onions, flaxseed, artichokes, barley, legumes and raw dandelion greens. We are supposed to consume 30-35 grams of fiber, both soluble and insoluble, a day. Most Americans get less than half that amount. For that reason I also snack on raw veggies, whole fruit and high-fiber nutrition bars.

You can get probiotics naturally from these sources: yogurt with “live” or “active” cultures, kefir, cheese, sauerkraut and kimchi. But, as I am dairy-intolerant and do not care for sauerkraut or kimchi, I take mine in a powdered form, mixed with a cold drink. The research also says you have to avoid a hot drink for one hour after dosing with your probiotics.

I encourage you to add a good probiotic/prebiotic program to your regimen. It will help you feel great, look great and fend-off illness (I have not been sick for years, since starting on this daily program….)

Here is to your health! Be Lean and Strong at Any Age!