10 Worst Foods for Longevity

Longevity. Longevity is something we are all seeking. People are now living longer than they ever have in the entire history of humanity. But what does that longevity mean if the ‘golden’ years of life are spent battling dementia or Alzheimer’s? If you can’t enjoy your life mentally and physically, what is the point of living longer for the sake of living longer?? You can protect your cells and body to be able to have a happy and full life in your later years. The added bonus of healthy eating and living is beautifying for your skin and body too! And it all comes down to you getting to know your body and how to nourish it properly. It isn’t about calories or fat-free or sugar-free or any of those other restrictions that traditional diets or the media tells you is the latest and greatest thing. It is about you! You are a unique individual and the proper nutrition that your body needs is unique to you! Although...there is a basic starting point for us all:

Top 10 Worst Foods for Longevity

  • Sweetened Dairy Products - ice cream, frozen yogurt, low-fat ice cream etc, sugar acts on your brain like cocaine and excess amounts of sugar in your diet over time have been linked to various ailments.

  • Trans-fat Containing Foods - commercially baked goods, margarine, shortening, fast foods etc

  • Donuts - refined white sugar, refined white flour and fried - talk about a triple-threat...

  • Sausage, Hot Dogs and Luncheon Meats - filled with nitrites, nitrates and various other fillers and chemical preservatives - linked to heart disease and increased risk for cancer.

  • Smoked Meat, Barbecued Meat and Conventionally Raised Red Meat - cooking meats at high temperatures creates carcinogens (HCAs & PAHs) which can lead to cancer and conventionally raised meats are pumped full of antibiotics and hormones, which are best avoided completely.

  • Fried Foods - the process of frying starchy foods creates acrylamides, which are toxic and linked to advanced aging of the skin and cancer.

  • Highly Salted Foods - processed foods and ready-to-eat meals often have high amounts of refined salt which can increase your risk of heart disease and stomach cancer.

  • Soda - is unhealthy on so many levels...High Fructose Corn Syrup has been shown to disrupt the hormones that signal when to stop eating, leading to overeating and the health issues associated with that.  

  • Refined White Sugar - highly processed and adds no nutritional value. Cancer researchers have found that ‘sugar feeds cancer’.

  • Refined White Flour - highly processed and has no nutritional value. Refined white flour also turns into sugar quickly in your body; overconsumption of which has been linked to various chronic illnesses, from diabetes to heart disease to cancer.

No pressure right?? I’m sure many (or some) of the foods that are your guilty pleasures are on this list. They were on mine!! There are healthy alternatives to cold cuts - and I don’t mean anything containing soy. Go for organic, no antibiotics, no hormones, nitrate-free and nitrite-free - when it comes to choosing cold cuts. The less fillers and chemicals the better!! Swapping soda for water will help your body on many levels - hydration will improve your skin and aid with detoxification. I’m not a sugar/sweets-craving person but for those I recommend retraining your palate. It is best to go for fruits and use stevia or raw honey in your tea or coffee. As for the grilling - grill smaller cuts of organic, grass-fed meat and turn them often to limit production of carcinogens. You can enjoy your food and nourish your body properly! Just be aware and get informed. Start making good choices and see what it can do for your health and wellbeing!  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Tips for Thyroid Health

Earlier this week I was talking about the thyroid, its importance to everyone’s health and wellbeing and how common it is to have undiagnosed thyroid issues. To recap these are the symptoms:

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

You can read more information about your thyroid here. In this post we will focus on foods that to start eliminating to start healing your thyroid and foods to start incorporating into your diet. Remember to make 1/2 your plate at lunch and dinner green vegetables and other veggies. *If you are on thyroid medication, please consult with your doctor and confirm that these dietary changes won’t interfere with your medication.

Foods to Avoid

  • Avoid Gluten - it is a protein that is found in some grains that causes inflammation in the body, interferes with digestion and disrupts hormones. Gluten is found in these grains: wheat, all varieties (breads, cereals or pasta), spelt, kamut, triticale, durum, rye, and barley.

  • Avoid Food Additives, Preservatives, Chemicals, Pesticides, Fungicides, Hormones, Antibiotics, Genetically Modified Foods (GMOs) - the amount of chemicals, of all sorts, in our food supply is scary and dangerous to our health. They can often be found where we least expect them, so be sure to read ALL your ingredients labels! If your great-grandmother would not recognize it as food neither does your body!

  • Avoid Soy Products - they contain compounds called phytoestrogens and goitrogens, which make it difficult for your thyroid to function properly. Studies have shown that eating soy increases the chances of having thyroid problems. Most soy is also genetically modified - all the more reason to stay away from soy.

  • Avoid excess sugar, caffeine, refined carbohydrates and artificial sweeteners - an excess amount of all of these interfere with a healthy hormone balance and contribute to diabetes, heart diseases, cancer, metabolic syndrome, chronic inflammation and a host of other illnesses.

Foods to Eat

  1. Foods that Aid Glutathione Production - glutathione is a master antioxidant and has powerful healing properties for the thyroid. Start including asparagus, garlic, avocados, organic cage-free and pastured raised eggs and red meat, turmeric, bananas, tomatoes and some cruciferous vegetables like broccoli and cabbage.

  2. Cook your Goitrogens - goirogens are compounds that inhibit thyroid function. The thing is that the foods that contain these compounds are actually healthy and good for you. You just have to cook them - steam, boil or sautee. They are primarily found in cruciferous vegetables - cabbage, broccoli, broccolini, cauliflower, mustard greens, brussels sprouts, kale, turnips, collards, watercress and pears, and millet.

  3. Foods Rich in Healthy Fats - healthy fats may seem like an oxymoron but they are absolutely necessary for a healthy body, as they help build thyroid hormones. Eat avocados, nuts and seeds, chia seeds, flaxseeds, coconut oil, olive oil, ghee, wild salmon, sardines and other cold water fatty fish.

  4. Foods Rich in Protein - are essential to building hormones and maintaining a healthy body. Plant-based protein sources are more easily digested by your body - choose black beans, aduki, lentils or kidney beans. Broccoli, spinach and kale (cooked) have good amounts of protein too! If you’re going animal sources of protein make sure they are wild-caught, grass/pasture-fed and organic - choose more cold-water fatty fish like salmon, sardines, tuna, halibut and mackerel, followed by pasture-raised organic chicken, turkey and other poultry and grass-fed, organic beef and cattle.

By avoiding (or starting to eliminate) the foods that compromise thyroid health and loading up on foods that will protect and maintain your thyroid you will experience the benefits of a functional thyroid. Say goodbye to fatigue, brain fog, skin issues and your inability to maintain a healthy weight! Your health and wellbeing are in your hands. Choose to be healthy and fit. Choose to enjoy your all aspects of your life!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

6 Fat Burning Foods

The one thing that all my clients have in common, be they male or female, is that they are looking to lose fat. The extra pouch they are carrying around? They want it gone! Like, yesterday!! Now, they want their extra inches gone for aesthetic reasons but there are some important health reasons to get rid of those inches of excess.

Having excess fat around the mid-section has been correlated to higher occurrences of hypertension, heart disease, diabetes and certain cancers. It is a sign of chronic inflammation and that is not good for your health and wellbeing. As if your health is not enough of an incentive to lose those excess pounds and inches, a strong & fit core also protects you from injuries that may occur during the course of your daily routine, strengthens your back and improves your sex life! How’s that for motivation? That certainly got me motivated and since I changed my diet and lifestyle I lost a good 4 inches around my waist. And I’ve maintained it! How much can you lose?

To get your started, here are some foods whose intake you should increase in order to release the extra weight and inches.

  1. Green Tea - I’m sure you’ve heard that green tea is good for you. It contains antioxidants, catechins, that can stimulate metabolism and stimulate the body to burn abdominal fat.  

  2. Greek Yogurt - packed with protein which takes your body longer to digest keeping you satisfied longer. A bonus is that your body burns more calories while digesting protein than carbs. Stick to plain yogurt and use fresh berries or a little raw honey to sweeten it but avoid flavored greek yogurt.

  3. Quinoa - is a gluten-free grain that has 8 grams of protein and 5 grams of fiber in a one cup serving. Loaded with vitamins and minerals it is nutritious and satisfying; and can be eaten with lean protein or as part of an arugula salad.

  4. Raw Vegetables - cucumbers, carrots, celery, broccoli, peppers make a great snack that keeps your tummy full and happy and is loaded with antioxidants, vitamins and minerals that give your body the nutrition it needs. And they are crunchy, so choose to snack on these instead of chips. Add a little sea salt, olive oil and cayenne pepper or some almond butter for some added taste.

  5. Organic Eggs - low in calories and a good source of high-quality protein. Studies have shown that eating protein in the morning will help keep you full longer vs. a carb-heavy breakfast, making it less likely for you to reach for a mid-morning snack.

  6. Berries - are high in water and fiber keeping you satisfied and they will also satisfy your sweet tooth for a fraction of the calories of cookies or brownies! The added benefit is that they are loaded with antioxidants and nutrients.

I would eat one of these first, before you eat your ‘regular’ meal, or you can start by replacing one of your meals with a combination of these foods. Get creative. Experiment! And enjoy yourself!

Berry Kale Smoothie

1 organic kale leaf, center stalk removed

½ organic blueberries

½ organic strawberries

1 tbsp Pure Synergy Green Superfood Powder

1 tbsp coconut oil

2 cups purified water (add more/less depending on your taste)

Blend well and bottoms up!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


5 Ways to be Bloat-free

Everyone wants a flat, toned belly. But for a lot of us there is the issue of bloating to contend with. It really could come out of (seemingly) nowhere but there are triggers - some that apply to everyone and others that are specific to you. I know that if I eat wheat (in the US) I bloat immediately, so I avoid it completely. Thankfully, I’m not missing much because most of the wheat products we have here have 0 (zero!) nutritional benefits and actually do more harm than good to the body. But back to the bloat - for one of my clients it is the combination of wheat, tomato sauce and cheese, pizza. That one is a bummer.. I love pizza!! And so does he. Let’s start with what causes the dreaded bloat.

Foods that Cause Bloating (Reduce/Eliminate these)

  • Fatty or Fried Foods - I know they’re delicious but they are also wreaking havoc on your insides. A rich, fatty, heavy meal causes bloat because fats are the last to be digested. Fats, of any kind, take your body longer to digest. Protein and carbohydrates digest faster.

  • Wheat-based/Gluten Foods - most people have some type of gluten sensitivity or intolerance nowadays. Even if you can digest gluten, the type of wheat that is currently grown is shorter than the wheat grown in the 1950s and also has a high glycemic index. It is worse than sugar. So the bloating it creates is one of the lesser reasons you should steer clear of this food. If you’re curious on this subject read “Wheat Belly” by Dr. William Davis.

  • Dairy Products - if you’re lactose intolerant you know what eating dairy does to you but a lot of people have a milder form of lactose intolerance. This is why it is important to pay attention to how our bodies feel when we eat. If you’re the way I used to be, you’re so busy running around accomplishing that you don’t pay attention to your meals much less how you feel within a couple hours of eating. But your awareness is the key to your good health.

  • Processed (Junk) Foods - junk foods are high in fat and high in sugar which double your chances of experiencing bloating and other intestinal issues like cramping and gas. When your body starts digesting the sugar it works to fuel the bacteria in your gut and that leads to gassiness. The sugar also is one of the first things to be digested and go to the intestines, where they can cause cramping. Add that to the list of reasons to avoid processed foods!

What to eat to be Bloat-free??

  1. Aim for 60-80% veggies! Most of your plate should be fresh or lightly cooked vegetables. In addition to the nutrients, vitamins, minerals and micronutrients in veggies, the fiber in them is what will flush out the old waste and toxins from your body leaving you with a flat (and happy) tummy. Cruciferous veggies like broccoli, brussels sprouts and cabbage are harder for the body to digest so these should be lightly cooked to avoid the bloat.

  2. Eat high quality proteins and grains! Organic eggs, fish, nuts and seed, brown rice, quinoa, beans and legumes are essential for maintaining a healthy body and a flat tummy. Your protein portion should be the size of 1 of your palms if you’re a woman and the size of 2 of your palms if you’re a man. If you engage in regular, strenuous exercise your protein needs will be higher. One thing to keep in mind is that plant-derived proteins are easier for your body to use than animal-derived proteins.

  3. Eat Fruit by itself - fruits that are high in sugar can create bloating in the body, so it is best to eat these by themselves, as a snack in between meals, or before your meal.

  4. Food Combining - each type of food requires its own set of enzymes for digestion and has its own particular time within which it will be digested. For optimal nutrient absorption it is good to keep this in mind. Starches, like brown rice or quinoa, take around 3-4 hours to digest, and should be combined with fresh or steamed veggies. The same for protein, since they take longer to digest (around 5 hours), it is best to help them along by eating them with fresh or lightly cooked vegetables. Strategically combining your foods will help improve digestion, improve nutrient assimilation and leave you with a flatter, healthier tummy.

  5. Eliminate (or reduce) cow’s milk, gluten, sugar and processed foods - for the reasons stated above...these foods cause more harm than good.

These 5 tips are a great place to start you off on your journey to a flat belly and good health. I’ve had great success, personally, by keeping to these guidelines, and have coached my clients through significant changes by combining these guidelines with their respective customized plans. Just keep in mind that good health is a journey not a destination. Be kind to yourself as you embark on these changes and be patient! Rome wasn’t built in a day.    

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


Lose Belly Fat with these Foods

We hear it all the time - stress kills. Stress is super bad for your health. But did you know that stress also causes your body to store fat around your midsection. And, as you may already know, that fat is very hard to lose. The hormone that makes this happen is cortisol & most people don’t know what signs to look for.

Signs of High Cortisol

  • Weight Gain (especially in your abdomen)

  • Blood Sugar Imbalances (crave sugar?? get shaky when you don’t eat regularly??)

  • Losing muscle mass

  • Memory Loss

  • Poor quality sleep/tired even when you’ve slept well

  • Unexplained backaches and headaches

  • Catch colds and infections easily

  • Cravings for unhealthy foods

  • Poor sex drive

  • Anxious/depressed feelings

  • Stomach issues like nausea, abdominal cramps, diarrhea, heartburn or constipation

Some of these clicking in your head? I know when I read these I was thinking...Bingo!! Now, what to do about it?? Because I don’t know about you but I want to have rejuvenating sleep and a thinner waistline. Oh, and I need my memory to be on point if I’m going to learn my scenes! ;)

Lower Cortisol by…

Eating more Spinach - these greens have Magnesium which helps the body balance cortisol levels.

Adding Beans (White) and Barley to your diet - they contain a phospholipid that may help counteract the adverse effects of cortisol by having a calming effect on your nerves and improving your sleep.

Snacking on Citrus -the vitamin C in fruits like kiwis, oranges and grapefruits help slow the production of cortisol and are better for your waistline than carb-rich snacks.

Upping your Omega 3 Fatty Acids - found in fish like mackerel, sardines and haddock and nuts like walnuts and flaxseeds not only do these reduce inflammation in your body but they also reduce your stress levels and hence, your cortisol!

Eating Microgreens - are baby plants (less than 14 days old) that have a higher concentration of nutrients than adult plants. Micro versions of cilantro and red cabbage may contain up to 4 to 6 times the stress fighting vitamin C as their mature counterparts.

Drinking Tulsi (Holy Basil) Tea - is an effective way to reduce your stress/anxiety levels. This herb is an adaptogen that helps reduce the production of stress hormones. This is definitely on my list of nightcaps! :)

Adding a good Zinc supplement -  can help inhibit the secretion of cortisol according to studies. Make sure your diet has solid sources of zinc; 3 ounces of lean, grass fed beef via a pot roast, short ribs or round steak is a good start.  Or you can opt for some seafood, like oysters - 6 medium sized oysters contain over 70 mg of zinc.

Eating some (Quality) Dark Chocolate - by some I mean a piece or two and of good, organic quality. Dark Chocolate has tons of antioxidants that can decrease the inflammation in your body and slow cortisol production. The results of one study indicated that consuming about 40 grams of dark chocolate per day reduced cortisol levels.

I know I’ve got my marching orders!! :)  I’m not going to allow the routine stress of day to day life to add inches to my waistline. Adding a meditation practice into your life is another way to reduce your stress and manage your cortisol levels too. Take these tips, turn them into daily practices and you will rest easier and watch the excess inches melt away.

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N

Help your Body Burn Fat!

Too many women are obsessed with the number on the scale. I know because I used to be one of them! Every now and then I still get a little fixated on that number and have to remind myself that what’s important is FAT LOSS and how one gets there is through proper, healthy nutrition and exercise. What you may not know is that when your body stores excess food as fat and these fat cells accumulate toxins. The hormones and antibiotics in factory-farmed meat go into your fat cells. The hormones and antibiotics in non-organic dairy products also go in your fat cells. The pesticides, herbicides, fungicides, etc in non-organic fruits and vegetables? Right, in your fat cells! The chemicals in the air we breathe and in the water we drink… Are you getting the picture?? All these environmental pollutants end up in our bodies. Gross huh??

But your body isn’t supposed to be a haven for toxic chemicals, your body is very capable of eliminating the toxins it comes into contact with. The issue is that nowadays our bodies are exposed to so many chemicals and pollutants that it can’t eliminate them as efficiently and quickly as it used to! So they go into your fat cells in the meantime and overtime this leads to chronic illnesses. Your task is to help your body along!! Helping your body rid itself of these toxic chemicals had the added benefit of getting rid of those excess inches, especially around your midsection!

Here’s how to lose fat and inches by helping your body shed these yucky, toxins:

  1. HYDRATE!! Drink plenty of water! ½ your body weight in ounces is your goal! This may sound like a lot but when we realize that almost ¾ of our body is water, it doesn’t seem like so much. A good way to know if you’re drinking enough water is the color of your urine - if it’s yellow (and you aren’t taking supplements that affect this) you’re not drinking enough water. Your pee should be clear or very, light yellow. If you carry around your water with you, use a stainless steel bottle to avoid the added chemicals which leech into the water from plastic bottles. At home, get a good carbon filter for your water or a reverse-osmosis filter if you wanna get fancy!

  2. FIBER!! and I don’t mean Metamucil. I mean real, nutritious fiber found in Green leafy vegetables and other veggies, whole grains like brown rice and quinoa, legumes like black beans, lentils and garbanzo beans and fruits. A plate colored by carrots, spinach, onions, peppers will give your body plenty of vitamins, minerals and antioxidants to heal and protect your cells and fiber to escort the unwanted toxins out! Aim for ½ your plate in veggies! ¼ whole grains! (if it says “Whole Grain” on the box it’s a marketing ploy, please don’t fall for it.) ¼ lean, clean protein!

  3. GREEN TEA! Green tea has lots of antioxidants and boosts your metabolism while helping to inhibit your appetite.

  4. WILD SALMON! The Omega-3s in wild salmon helps shrink fat from your midsection and improves your metabolism.

  5. AVOCADOS! These little fruits are awesome at helping your body burn fat by encouraging your body to burn its fat stores and they help protect your cells from free radical damage.

  6. CHIA SEEDS! These tiny seeds are packed with Omega-3s, fiber and protein, that fires up your metabolism, helps your body burn fat and helps suppress your appetite.  

Just by adding some of these foods on a regular basis you will encourage your body to start shedding its fats stores and you will also notice improvements in your how your skin looks, and the health of your hair and nails too! Your whole being will benefit from nourishing your body with healthy, whole, nutritious foods.

 

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N