Fight Stress with Food!

Who doesn’t have to deal with stress?? Stress is such an everyday part of life that most of us often joke about how ‘stressed out’ we are. Whether you are stressed out over work or the unexpected bill or the upcoming holidays. All of these are common stress triggers. For me the stress bomb hit me full force yesterday - an unexpected pressing matter had to be resolved and completing an application for a new apartment. Moving and finances. I’m sure many of you can relate. I found myself becoming short and irate very quickly and breathing heavier normal.

Thankfully, I am aware of my body and I started questioning myself, practicing deep breathing and thinking about what foods would support my adrenals and help calm my stress. These are all things that are within your reach to! Whether it is an important work meeting or a family function or finances you can nourish your body to better manage stress.

  1. Resist the tendency to reach for unhealthy foods when you are beginning to feel stressed instead reach for foods that help relieve stress and anxiety.

  2. Go for grass-fed, organic protein sources - these contain the amino acid tryptophan which can affect serotonin levels, also known as the ‘happiness hormone’. When serotonin levels are low you can experience moodiness and depression. Nuts like almonds, pecans and walnuts also contain tryptophan.

  3. Choose foods that are rich in Iron - tired often?? This can be a sign of iron-deficiency (anemia) and lead to depression. Choose organic grass-fed eggs and beef, wild salmon and shellfish and vegetables like kale, spinach, collards and broccoli.

  4. Eat food rich in vitamin B-12 - a vitamin essential for proper neurological function and the production of red blood cells. Eat plenty of grass-fed liver and beef, shellfish like shrimp, scallops and clams, fish like wild salmon and sea vegetables like kelp and chlorella.

  5. Choose a quality vitamin D3 supplement or get 15 minutes of sunshine 3 times/week - vitamin D deficiency is quite common given how often we either avoid the sun or slather on sunscreen; but being deficient in vitamin D has been linked to chronic fatigue, muscle pain and depression.

  6. Eat foods rich in Magnesium - which is an important mineral used in hundreds of enzyme reactions in the body. Eat lots of dark leafy green vegetables like spinach and chard, almonds, pecans and walnuts, seeds like flax, pumpkin and sunflower and cacao (or real chocolate :).

Stress-Free Smoothie

2 cups organic almond milk

1 large handfuls organic baby spinach

1 1/2 cup organic blueberries, fresh or frozen

1 banana, ripe & a little spotty

1 tbsp almond butter

2 tbsp raw cacao powder, organic

1 tbsp raw maca powder, organic

=> Blend until desired consistency is reached and enjoy! :)

 

Eating a diet rich in these foods will properly support your body and help you manage stress better. I have upped my intake of chlorella and my super greens, as well as a healthy amounts of grass-fed, organic eggs and meat and some nuts and seeds as a snack. The good thing about eating like this is that other aspects of your health will improve too; improved cardiovascular health, balanced blood sugar levels and maintaining a healthy weight to name a few! Food can and will affect your mood, so be wise in your choices!   

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

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

Is Candida Ruining Your Body??

Candida. The only experience many of us ladies have with this microbe is when we get a yeast infection. But candida is more than just the microbe that turns into uncomfortable yeast infections. Candida is a yeast that is  a ‘normal’ part of your body’s digestive system but when it is allowed to grow unchecked it can lead to a whole slew of problems. A yeast infection is just one of the many symptoms that can be attributed to candida overgrowth and just because you don’t have that symptom doesn’t mean your in the clear. 1 out of every 3 people in the US have an overgrowth of candida. Read on and find out what to look for and what to do about it!

10 Symptoms of Candida Overgrowth

Garlic. Ginger Oregano Arugula Celery Kale Zucchini

Garlic. Ginger Oregano Arugula Celery Kale Zucchini

  1. Severe seasonal/food/general allergies or itchy ears

  2. Difficulty concentrating, poor memory, lack of focus, brain fog, ADD/ADHD

  3. Irritability, anxiety, mood swings or depression

  4. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia

  5. Digestive issues (bloating, nutrient malabsorption, constipation or diarrhea)

  6. Skin issues (eczema, acne, hives, rashes, psoriasis)

  7. Autoimmune illnesses (Ulcerative colitis, Hashimoto’s thyroiditis, Rheumatoid arthritis, Lupus, Multiple sclerosis, Scleroderma or Psoriasis)

  8. Skin and fungal nail infections (athlete’s foot or toenail fungus)

  9. Strong sugar and carbohydrate cravings

  10. Vaginal infections, painful/irregular periods, urinary tract infections, vaginal or anal itching

Sounds like a commercial for the latest prescription pill right?? There are a few more but I think these 10 gives you an idea as to how candida can have various effects on your body. The 1 in 3 statistic isn’t surprising given our society’s overuse of these:

  • antibiotics

  • oral contraceptives

  • diet high in refined carbohydrates and sugars/junk food (feed the candida)

  • alcohol and street drugs

  • living a high stress lifestyle

  • cortisone  

What to do to effectively treat candida??

Stop the yeast overgrowth; restore friendly bacteria and heal your gut.

  1. Eliminate processed and refined carbohydrates and sugars from your diet. Sugars feed the yeast and refined carbs like candy, dessert, bagels, flour and alcohol are simple sugars and should be avoided for 2-3 months in order to allow your body time to kill off the candida and heal itself.

  2. Add a Caprylic Acid supplement to your routine. Caprylic acid is found in coconut oil and kills off the yeast by poking holes in the cells walls causing it to die.

  3. Drink a tea infusion made from Pau d’Arco 3 times a day. Steep the tea bag in 6 ounces of boiling water for 3 minutes. It is better to not add any sweeteners but if you must, add only 1 drop of Stevia.

  4. Add a good, high quality probiotic supplement, with 25-100 billion CFUs, to your routine. Probiotics help restore the good bacteria in your digestive system - use them regularly.

Candida is not easily eradicated (it has a way of hiding from meds) but by using a multi-prong approach to healing your body you will greatly improve your health and wellness. Eliminating inflammatory foods is key to keeping candida from re-establishing itself in your digestive tract. Just a few (seemingly) small changes will have a big impact on every part of your body! What do you have to lose?? But even more importantly, what do you have to gain?? :)

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

Balanced Hormones, Happy YOU

It’s October and the weather is turning cooler. With October comes a push to increase awareness and support to Breast Cancer (the disease, its survivors and those who are currently battling it) and its charities. A close friend of mine recently got a couple lumps removed that were Stage 1 - which makes the topic of women’s health that much more important to me. Since we are on the topic of women’s health, there are other things us ladies need to aware of. Our bodies are so intimately linked to our hormones that it is even more important for us to keep them in balance. Some of us ‘younger’ sisters don’t think about our hormones unless it is ‘that time of the month’ but it is important for us (too!) to get in touch with our bodies in order to keep ourselves healthy.

Do you know when your hormones are out of whack?? Do you know what can cause it??

Symptoms of Hormonal Imbalance

Pre-Menstrual Symptoms                                                                Low Libido

Weight Gain (belly fat)/Digestive Problems/Cravings                 Fatigue

Insomnia                                                                                            Mood Swings

Depression & Anxiety                                                                      Foggy Memory

Endometriosis                                                                                   Fibrosis

Vaginal Dryness                                                                               Hot Flashes & Night Sweats

That’s a lot of symptoms right?? And there are a lot of things that can throw off our balance. Skipping a meal. Stress. Nutrient Deficiencies (which are more common than we might think.) Medications. Birth Control Pills. Environmental pollutants. Toxins. Chemicals in our food, skincare products etc. It’s A LOT. BUT there are some habits you can get into to help your body maintain a happy, healthy balance!! Now, is not the time to give up and throw in the towel! Instead…

Start by reducing/eliminating these:

  • Sugar - this is a tough one because there is sugar even in places we would think there isn’t any!! But you can kick this habit! =>Start by becoming aware of how much sugar you are consuming daily (pay attention for 1 week) and the following week, start by cutting your usuals by half. Continue until you are down to nothing or very little. **NOTE - “Sugar-free” and “Low-Sugar” or any variation of that theme is NOT the way to go! To avoid disease we need to start reducing the chemicals we eat!

  • Wheat/Gluten - gluten is a protein in wheat and a few other grains that causes inflammation in the body and disrupts our hormones. Both inflammation and hormone disruption are the things we want to avoid. =>Start by eliminating white/‘whole wheat’ bread (the grains used in these are not ‘whole’ grains but are highly refined). Opt for Ezekiel/Manna bread and Brown Rice/Quinoa/Black Bean Pasta Noodles. Kelp Noodles are also a great option or you can make noodles out of Zucchini and other squashes!

  • Soy - whether it is isolated soy protein, soybean oil, soy milk, tofu or any of the other soy-based ‘cheeses’, all of it is full of toxins and carcinogens. Soy is high in phytoestrogens which mimic estrogen in our bodies. All the excess estrogen from these foods cause estrogen dominance which is the leading cause of breast cancer, endometriosis, uterine fibroids, infertility and low libido. Soy is also a powerful goitrogen (thyroid suppressant) and contains phytates, enzyme inhibitors, that block nutrient absorption. =>If you must eat Soy, opt for fermented soy products like miso, tempeh, natto or a naturally fermented soy sauce (tamari).

What to Eat for Balanced Hormones??

  1. Clean Protein - wild salmon and other wild-caught cold-water fatty fish; beans (always soaked 6-8 hours prior to cooking) and lentils; organic pastured-raised beef, chicken, turkey, etc; nuts (soaked/sprouted) and seeds; organic pasture-raised eggs (yolk and all!); quinoa.

  2. Healthy Fats - avocados, raw butter/ghee, coconut oil, nuts and seeds.

  3. Antioxidant-rich Vegetables - dark green veggies, brightly colored vegetables and even starchy veggies like sweet potatoes, various squashes, organic beets, artichokes, yucca and turnips.

  4. Healing Herbs and Spices - cumin, ginger root, cayenne pepper, ceylon cinnamon, turmeric and garlic and onions. **When you are using raw garlic let it sit for 15-20 minutes once you chop it to allow all the enzymes to be fully activated and be careful not to burn it!!

It’s a simple list but it is a great starting point. A healthy body means balanced hormones, a healthy weight, bright and clear skin, increased energy and many other benefits (psst… increased immunity too!). Fear isn’t and shouldn’t be a motivator but many times we are driven by our fear of being predisposed to certain illnesses. What if our motivation were to live a fuller, happier life? Improved quality of life - that’s my motivation for myself and my growing client-family.  

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