5 tips to nail your 2020 goals [giveaway inside]
Can you believe we just started not only another new year BUT an entire decade???
The start of a new decade brings a whole new meaning to setting goals for the year – what you set your sights on now can set the tone for what you want the next 10 years to look like.
To help you kick your decade off right, I want to give you 5 tips to help you actually nail your health goals this year, for real this time.
Because, how many times have you told yourself this is going to be the year?
The year you…
Get your energy back
Finally feel good in your body again
Ditch the stress and make more time for self-care
Figure out what is really going on with your hormones
Reverse your autoimmune issues and manage them naturally
Or get to the bottom of your bloating and digestive struggles
…and ultimately get back to feeling like yourself again (or for the very first time).
As most people do, you probably always start the new year with the best of intentions but quickly find yourself getting lost in the chaos of everyday life. And before you know it, the whole year (or a decade!) has practically passed you by, and you still feel uncomfortable in your body, sick or tired all of the time.
I feel ya, I’ve fallen into this vicious cycle myself in the past, but I made some major shifts halfway through the last decade to get my energy and body back.
First, let me tell you, it’s not your fault if you haven’t reached your New Year’s resolutions in years past. There is no such thing as failure, only feedback. Feedback that you need a different plan of attack.
There’s more to achieving a goal than just setting one.
Marathon runners don’t just wake up one day and run a marathon. They train for it. They fuel their body for it. They buy the right clothing for it. They put energy and thought into exactly how they are going to make it to the finish line on race day.
Like training for a marathon, in order to nail your health goals you need the right plan, resources and support.
In this week’s video and blog, I give you 5 tips to help you actually nail your health goals this year, for real this time.
I have worked with hundreds of clients, and no matter what the goal might be, I have found these 5 tips to be critical for reaching the finish of any health goal.
1 – Focus on the why, not the what
Who wouldn’t like to lose a little weight, have more energy or control of their health naturally? Those are surface goals. It’s not what’s on the outside that matters, it’s what is on the inside that will keep you motivated.
What would having more energy, control of your health and weight do for you? How would it change your life?
It would give you more confidence. You would feel more comfortable in your skin. You would be able to focus better at work, and as a result make more money. You would be a better partner and parent. You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy. You would be limitless!
When I trained for a marathon, sure there were days I didn’t want to get out of bed and run a ridiculous amount of miles. And when I was in the depths of healing Hashimotos and mold illness, there were plenty of times when I wanted to throw in the towel, but reconnecting with my “why” is what kept me going, and it’s what keeps my clients going too.
2 – Clear the clutter
Distractions are everywhere and they can come in any form; food, finances, physical clutter in your home, negative people who drain your energy, or people who convince you to do things that aren’t in your health’s best interest.
If you have to stare the cookies in the chocolate chip eye every day in the pantry, eventually they will get the best of you.
Give yourself time to set up your environment to support the pursuit of your goals. Clear the food out of the pantry and fridge that isn’t in alignment with how you want to be eating. Put together a budget or get your finances in order so you don’t have to worry about them, and you can focus on yourself. Take one day to organize that hall closet, garage or other cluttered space in your home. And set some healthy boundaries for those people in your life who may not be on the same path as you – instead of gossiping over cocktails, grab a coffee or take a walk and set a time limit with a reasonable excuse as to why you need to get going.
Once the clutter is out of the way you can move forward on a clear path.
3 – Build upon your existing rituals
We all brush our teeth in the morning, or at least I hope you do. This is a ritual, or a habit, and something that we can build upon.
Often times what feels overwhelming about going after your health goals is the idea of having to “create time” or space to workout, eat healthy, meditate, drink more water etc. But what if you just built upon the time you’ve already carved out for the rituals or habits you already have in place?
This really helped me build a meditation practice. I started with just 10-15 minutes of meditation after our evening family dog walk as part of my nightly “wind down.” It eventually grew into 30 minutes and I yearned for it so much that I eventually implemented into my morning routine right before my workout.
Oil pulling is another great example for me. I do it 3 mornings per week while I prepare my dog’s breakfast – tackling two things at once! I’m all about efficiency.
Another great example that my clients really enjoy is doing their meditation in their car in the driveway when they get home from work before entering their house. It’s a great way to disconnect from work and be present for loved ones.
Assess your current rituals and how you can build upon them with the things that you would like to be doing for yourself to support your health.
(NOTE: Want to learn more about rituals to support your health and happiness? Check out the upcoming Return to Ritual Show that I was a guest on)
4 – Recruit the right support and resources
It’s ok to ask for help, and don’t let your ego tell you otherwise. Instead of spinning your wheels about what foods to eat, what exercise to engage in, which meditation to try, supplements to take or about anything else that might support your health goals, recruit the right experts and resources to be your guide.
As the old saying goes, “it takes a village to raise a child”, it can also take a team of experts or resources to help you reach your health goals. Set yourself up for success by hiring the right experts to hold you accountable and give you the resources you need to feel your best. Your health-goals dream team might include a personal trainer, health coach, chiropractor, acupuncturist, spiritual guide or other health professional.
YOU.ARE.WORTH.IT
5 – Stop shooting in the dark
If you’ve “tried everything” when it comes to diet and exercise, yet nothing seems to work, then it’s time to test instead of guess. You are unique and therefore your diet, exercise, sleep, supplements and stress reduction needs will be too. What works for one person isn’t exactly going to work for you.
When your attempts to lose weight, increase your energy and get your health back under control aren’t working, it’s a sign that something bigger is going on beneath the surface such as hormone imbalances, liver congestion, poor nutrient absorption or fat for fuel metabolism, and your typical blood tests won’t pick up on these hidden dysfunctions.
Your results will always be lacking, no matter how many diets or workout routines you try, if you’ve got something greater going on under the hood.
So stop shooting in the dark, run some functional lab tests that will give you a bigger picture of your overall health and take a more strategic, and personalized approach to reaching your health goals this year.
Let me know how I can support you more in achieving your 2020 health goals…
Take 2 minutes to complete this survey by Jan. 16th and be entered to win 3 FREE HEALTH COACHING SESSIONS with me! ($750 value)
As the (W)holistic Health Boss, my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).
Here’s to you achieving your health goals this year and setting the tone for you decade!
(P.S. I would be thrilled to be on your team, and I’m currently offering 20% off my coaching programs for those who are ready to take serious action to get their energy and body back. Schedule a complimentary Ideal Health & Weight Discovery Session here)
Healthy Hormone Hacks continues…
Have you been missing out on my simple tips to keep your hormones balanced during the holidays?
I’ve been giving away all kinds of knowledge goodies over the past week in regards to practical things you can do to keep hormones (such as cortisol, estrogen, progesterone, testosterone, thyroid, melatonin, insulin and leptin) balanced during the holiday season.
The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last minute gift shopping and visiting family or friends.
By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired and sick all the time – it’s because your hormones took a hit!
To help you keep your hormones intact this holiday season, I kicked off a Facebook and Instagram series last week called the 12 Days of Healthy Hormone Hacks for the Holidays.
Over the next 12 days on Facebook and Instagram, catch my videos and posts where I’ll be delivering simple tips for practical things you can do to keep your hormones balanced while you enjoy the holiday season!
Here’s what you might have missed so far…
Day 6: Bank Some Sleep
Sleep is the first thing to go out the window during the holiday season. We stay up late doing a variety of things this time of year…
- Burning the midnight oil to meet last minute work deadlines
- Wrapping presents when our kids or loved ones are asleep
- Dancing or socializing the night away at holiday parties
- Waiting for Santa or loved ones to arrive
- Or by taking red-eye flights to save a few bucks
But you might have noticed that even when you get 8 hours of sleep or allow yourself to sleep in after a late night, you just don’t seem to wake up feeling as rested as you could if you had gone to bed at a more reasonable time.
That’s because every 1 hour of sleep before midnight is worth 2 hours of rest!
Our body is on an internal time clock according to the sun and moon cycles. Based on this internal timer, our body has specific times of day when it does some really critical functions to help keep our hormones in balance.
For example, in the window of 10pm-2am, the body releases human growth hormone which helps to repair damaged tissues or cells, and create new cells. During this time is also when cortisol levels are supposed to be at their lowest and melatonin hormone is at its peak to support restful sleep. And during the window of 2am-4am is when the liver and gallbladder get to work cleansing and detoxifying to release toxins which promotes hormone balance.
If we miss these windows of sleep, our body does not shift its internal clock on our behalf, we simply miss out on these important functions being performed as they should be, and our hormones take a hit as a result. Constantly staying up late can completely flip your cortisol rhythm, mess with melatonin production and disrupt the rest of your hormones as a result.
Obviously there are some very fun-filled and valid reasons to maybe miss some shut eye this time of year, but you can make up for lost time by banking your sleep on the days that you are able to get to bed at a more reasonable hour.
Remember that every 1 hour of sleep before midnight is worth 2 hours of rest!
So on the nights when you don’t have holiday obligations or commitments, aim to be in bed by 10pm or earlier to bank some sleep for late nights you might have ahead or to make up for the ones you already have.
Getting in good quality sleep at the optimal times as much as you can will help to keep your cortisol and melatonin in sync, and allow human growth hormone to get to work on your behalf so you can wake up feeling rested and make it through the holidays without your hormones getting completely out of whack.
***
Day 5: Crush Some Cruciferous Veggies
It’s the last full weekend before Christmas and all through the town, christmas cocktails are flowing… meaning estrogen levels are on the rise.
One alcoholic beverage can increase estrogen levels in the body for up to 24 hours, but this time of year there’s bound to be more than one drink had and with back-to-back holiday festivities, our bodies may not get a full 24 hour break for estrogen levels to fall back to normal.
Aside from alcohol, there is a whole category of toxins called xenoestrogens, such as certain plastics, that we are likely to come in contact with more frequently this time of year.
Alcohol and plastic can increase estrogen.
Constantly elevated estrogen levels from alcohol consumption or toxin exposures can lead to estrogen dominance which can in turn trigger thyroid imbalances, sleep issues and mood swings.
But don’t worry, you can still indulge this holiday season and not worry about every plastic you touch if you focus on crushing some cruciferous veggies when you sit down to eat.
Cruciferous vegetables are a staple in an anti-estrogenic type of diet or lifestyle. They contain a compound called DIM (3’3 diindolylmethane) which helps your body to remove estrogen through the liver.
DIM isn’t the only reason why cruciferous veggies are anti-estrogenic. Most of them also contain chlorophyll (found in the green leaves) which is also aids in reducing estrogen through improved liver health.
Next time you go out to eat or cook at home, see where you can incorporate some of these cruciferous veggies…
- Arugula
- Bok Choy
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Collard Greens
- Kale
- Mustard greens
- Radish
- Turnip
- Watercress
Some of my favorite holiday side dishes include different styles of roasted Brussels sprouts and kale salads. Brussels sprouts in general are a big trend these days for appetizers, so look to add them to your meal when eating out. Or double the benefits with some sauerkraut to get in your cabbage to lower estrogen AND promote better gut health.
Keep that estrogen in check by crushing some cruciferous veggies as we wind down the year!
***
Day 4: Wake Up with Warm Water
Baby, it’s cold outside ❄️ so why wouldn’t you want to start your day off with some warm lemon-salted water while you wait to brew your usual cup of joe or tea?
Beyond just warming you up, your hormones can hugely benefit by starting your day off with warm water enhanced with a slice of lemon and pinch of Himalayan or sea salt.
Lemons have been shown to help detoxify the liver, and the liver is where we either convert hormones (such as thyroid T4 to T3) or excrete excess hormones (such as estrogen) which can lead to weight gain, sleep and mood issues if it builds up.
A pinch of Himalayan or sea salt promotes better hydration and electrolyte balance which is important for hormone and bodily functions. Plus, the magnesium, sodium and potassium in the salt nourishes the adrenal glands which largely produce cortisol and DHEA hormone and also contribute to the production of adrenaline, estrogen and other hormones as well.
Warm or room temperature water aids in the absorption of the lemon and salt nutrients into the body in addition to promoting digestive function and bowel movements (which is how we excrete toxins that can impact hormone balance or excess hormones themselves). Essentially, warm water gives the insides of your body a gentle nudge to get going instead of a cold electric shock to get out of bed – warm water sound much more pleasing, right?
During the craziness of the holidays, we are more likely to forget to drink water throughout the day and then we indulge in other activities such as drinking alcohol, extra coffee and traveling, which dehydrate and rob us of nutrients even more.
I always aim to drink at least 20-32 ounces of warm, lemon-salted water before 10am. This wasn’t easy at first because I was so attached to my morning coffee, but little by little I made the switch and now I wake up craving my warm water and have no need for coffee anymore.
This holiday season, see if you can add in a cup of warm, lemon-salted water to your morning to give your hormones a healthy boost to start your day!
***
Head on over to my Facebook and Instagram to see what you might have missed AND to catch the rest of my 12 Days of Healthy Hormone Hacks for the Holidays!
P.S. Turn on your notifications so you don’t miss a single simple tip to keep your hormones intact this holiday season, AND remember to save the posts for future reference!
12 Healthy Hormone Hacks for the Holidays!
It’s that time of year again – the holidays!
The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last minute gift shopping and visiting family or friends.
By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired and sick all the time – it’s because your hormones took a hit!
To help you keep your hormones intact this holiday season, today I’m kicking off a Facebook and Instagram series called “12 Days of Healthy Hormone Hacks for the Holidays”
Over the next 12 days on Facebook and Instagram, catch my videos and posts where I’ll be delivering simple tips for practical things you can do to keep your hormones balanced while you enjoy the holiday season!
Here’s a sneak peak at what I’ve got lined up for you starting today…
Day 1 – Fill Up With Fat
This likely sounds counterintuitive, but trust me, it’s not when it comes to your hormones, energy levels and kicking cravings!
In order for the body to make hormones, it needs you to eat healthy dietary fats that are broken down into LDL and cholesterol to make hormones along with other nutrients such as B vitamins. Yep, you heard me right. LDL and cholesterol are actually necessary to make hormones. They get a bad rap, but they are not bad for you if sourced in a healthy way.
Filling up with healthy fats can also help to balance your blood sugar for longer-lasting energy, to reduce inflammation and to kick cravings.
So what kinds of healthy fats should you indulge in during the holidays?
- Avocado on its own, as guacamole or as an oil
- Full fat coconut milk in your coffee, tea and/or smoothies
- Organic, nitrate-free and gluten-free bacon
- Cold-Pressed and organic olive or coconut oil in cooked or baked goods
- Grass-fed ghee instead of butter (less inflammatory)
- Fatty cuts of organic and pasture-raised meats and eggs
One of my favorite fat-bomb beverages is a matcha latte with full fat coconut milk and vanilla bean ghee. This keeps me feeling full and energized for 5 hours or more!
I always fill up on fat before I hit a holiday party. or aim to eat the fattiest snacks while I’m there, to keep my hormones happy and my hunger under control.
Focus on filling up with healthy fats at least once a day and notice the way it makes you feel more full, more energized and craving free.
***
Day 2 – Breathe Deeply
This time of year we are in constant movement – decorating, planning, working, shopping, traveling, cooking, cleaning and socializing. While all of that is necessary and some of it is fun, it does take a toll on our hormonal health.
Constant movement triggers our sympathetic nervous system and elicits a stress response in the body, aka the fight or flight response. In a stressed state, our body uses a lot of valuable hormonal resources. Cortisol is one of the primary hormones at play but not the only one impacted in a negative way.
In fight or flight mode, our body directs all of its valuable resources outward for quick thinking and quick moving, leaving little resources left for the rest of the critical functions in our body to take place to keep our health in line.
BUT there is something you can do that takes 2 minutes or less to snap yourself out of this reactive place and quickly into more of a rest and relaxation mode so your hormones can come back into balance and your body can heal from all the work it has been doing…
Deep Breathing.
It’s as simple as that. When we adopt the deep, rhythmic breathing patterns of a relaxed person, we can automatically and instantly flip the switch from being in fight or flight mode into a more relaxed state.
Try this ten times…
- Inhale for a count of 5
- Hold the breath for a count of 5
- Exhale for a count of 7
You can use this simple breathing technique anytime you notice yourself moving too fast or when you’ve gone a long time without taking a break, to instantly bring cortisol and other hormones back into balance.
I often do this once in the morning, afternoon and before bed. Set an alarm on your phone to remind you to stop at least once a day this holiday season to breathe deeply and promote hormone balance.
***
Day 3 – Go Green
During the holidays, inflammation is on the rise as we indulge in different foods or beverages that might have a more inflammatory effect on the body, from toxins we encounter while traveling and as a result of any mental or emotional stress we might experience this time of year.
Inflammation is at the root of all hormone dysfunction or any chronic disease. It drives cortisol out of rhythm, creating a negative domino effect on other hormones such as estrogen, progesterone, testosterone and thyroid. And over time, chronic inflammation, even at low grade levels, can overwhelm the immune system, kicking it into overdrive and eventually leading to autoimmunity or other chronic conditions.
Sure you’re going to indulge, it being the holidays, and you can’t always control your exposure to toxins or the need to travel, but there are things you can do on a daily basis to calm down the inflammatory fire.
To help you reduce inflammation on a daily basis – GO GREEN!
One cup of green tea has an abundance of anti-inflammatory effects that can positively impact your hormones and even your gut health. EGCG is the active ingredient in green tea which modulates genes to produce an anti-inflammatory effect.
To keep that inflammation fire contained, aim to incorporate a cup of green tea daily during the holidays.
This is such an easy task! You can grab a cup of green tea almost anywhere while on the road or in an airport, or pack your favorite green tea brand to always have with you. It’s the perfect drink to start your day or keep you warm when it’s cold outside.
As I mentioned in tip 1 when talking about filling up with fats to keep your hormones healthy, one of my favorite fat bomb beverages is a matcha latte with full fat coconut milk and 2 teaspoons of vanilla bean ghee. This keeps me feeling full and energized for at least 4 hours, plus has all the added anti-inflammatory benefits.
Go with green tea this holiday season to keep that inflammation under control for healthy hormones.
***
For the next 12 days, make sure you’re following me closely on Facebook and Instagram to catch the rest of my, 12 Days of Healthy Hormone Hacks for the Holidays!
P.S. Turn on your notifications so you don’t miss a single simple tip to keep your hormones intact this holiday season, AND remember to save the posts for future reference!
4 Turkey Day Survival Tips [deals inside too]
All around the U.S. people are kicking off the holiday season by celebrating Thanksgiving; which means facing some of your biggest food and beverage temptations and stressful travel situations followed by post celebration bloating, weight gain, fatigue, and sometimes just feeling down right sick or crappy.
And even if you’re not in the U.S. celebrating along with us, the holiday season is still happening in your part of the world too. So social gatherings, travel, temptations and celebrations are abundant, and they can leave you feeling less like yourself going into the new year.
But I’ve got you covered!
Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…
- Avoid overeating and bloating while actually improving digestion!
- Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
- Have a ton of energy and to protect yourself from catching a cold!
The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!
In this week’s video and blog, I share 4 turkey day survival tips that you can use during any holiday or time of the year to feel like your healthiest and best self post celebration.
Before I dive into the tips though, I want to emphasize that your health success this holiday season will require your presence.
The key to having your ideal health and weight is honoring your body’s needs.
And to know what it needs, you need to be present in order to be tuned in to your body. You might be wondering, “what does that mean or how do I do that?”
It’s actually fairly simple, all you have to do is slow down a bit, and tune into what your body is asking you for. And some of these tips are designed to help you do exactly that.
Ok, let’s get into these 4 Turkey Day Survival Tips so you can start putting them into action…
#1 – Front load your water intake.
Feeling hungry and needing to snack throughout the day can actually be a sign of dehydration. Eating carb rich foods, drinking alcohol and traveling during the holidays can majorly mess with your hydration levels so aim to front load your day with massive amounts of water and a pinch of sea salt for electrolytes to stay hydrated. Staying hydrated will help you cut cravings, avoid overeating and fluctuations on the scale.
#2 – Get into rest and digest mode.
In order for you body to properly digest food, it needs to be in the “rest and digest mode”, and not in the typical fight or flight (aka stressed) state that you might tend to be in during the holidays from rushing around trying to get things done or dealing with less than ideal family situations. But don’t fret, you can instantly put your body into rest and digest mode to banish or prevent bloating using deep breathing techniques and by thoroughly chewing your food. Do the 5-5-7 breath (inhale 5 seconds, hold 5 seconds and exhaling 7 seconds) 5-10 times before each meal, and chew each bite 20 times to allow your body to properly digest food. This will also help you recognize when you are full so you don’t overeat.
#3 – Drink more tea.
High quality organic green, herbal and even black teas are packed with a variety of nutrients to reduce inflammation, balance hormones and keep your gut healthy. Peppermint and ginger teas are perfect post meal to promote digestion, reduce bloating and ease stomach upset. Green tea varietals are a great coffee alternative, and cinnamon containing teas make for a great sweet treat, and both help to curb cravings by balancing your blood sugar! Pique Tea is my favorite tea brand because of its quality and easy to mix in cold or hot water powders (great for traveling!).
#4 – Walk, don’t run.
During the holidays, you probably think you need to exercise more to “work off” what you ate and drank. BUT when your body is already depleted from eating inflammatory foods, traveling and staying up late, intense exercise will deplete you even more – making your workout more harmful than good resulting in weight gain, fatigue and feeling run down. It’s still important to move your body during these times, so opt for more restorative exercise such as walking, yoga and pilates.
Aside from being present to implement these 4 survival tips, don’t forget to also be present with your family and friends so you can truly enjoy the holidays.
Joy, laughter and happiness all promote better hormone balance and digestion, which are necessary elements for more energy and weight loss.
Happy holidays to you and your loved ones 🙂
Have you listened to these?
Have you, or someone that you know been struggling with…
Acid reflux or GERD?
Autoimmune conditions or chronic unexplained health issues?
Or how about mysterious hormone imbalances, weight gain and fatigue that might be related to toxic mold?
Then you, or the person you know, need to listen to these podcasts that I was recently featured on so you (or they) can find the missing pieces of your health puzzle and get back to feeling like yourself again!
Click here to see all of my podcast appearances and listen away!
#TBT Tummy Talk
I recently had a consultation with a new client who’s been suffering with acid reflux and GERD since she was a child, and now in her 20’s she is struggles with anxiety, depression and debilitating migraines that have landed her in the emergency room. On top of it all, she’s been on medication for years and things have only gotten worse, not better.
As we got into a conversation about her health history, it became very clear that what she is experiencing today could have all been avoided if someone had listened to what her stomach was trying to say…
Years of indigestion, stomach aches, bloating, gas and irregular bowel movements were all her body’s way of waving a red flag saying “pay attention to me!”
So it’s time for another #throwbackthursday blog so you talk your tummy’s language and uncover the clues it’s trying to share with you about your health too…
***
In the United States alone, it is estimated that 60% of the population (or more) is dealing with at least one symptom of digestive dysfunction — gas, bloating, heartburn, constipation, diarrhea, stomach pain, candida, and the list goes on.
Living with digestive problems has become the new “normal.”
But digestive issues aren’t normal, they’ve just become common.
Don’t believe me? Just count how many TV commercials, in one hour, address at least one type of digestive issue.
Typically, digestive issues begin as minor complaints — a little indigestion here and there, the occasional tummy ache or bout of heartburn — and sooner or later, what was once a minor annoyance becomes something that can literally take over your life. This usually happens for two reasons — embarrassment or lack of knowledge.
Aside from my functional medicine and closest friends, most people find it embarrassing to talk about their bathroom habits or digestive dilemmas but frequently find themselves sprinting to the nearest bathroom, feeling weighed down by a rock in their stomach or popping antacids like candy.
And others just don’t know any better. Either digestive issues run in their family and they’ve accepted that they are doomed to have them too, or they don’t see the connection with a symptom that is far removed from the source such as acne, anxiety, depression or eczema.
In any case, they’ve simply settled for what they’re dealing with on a daily basis.
Digestive issues should not be ignored, it’s your tummy talking to you.
The digestive system plays a vital role in making sure the body receives the nutrients it needs, in supporting the immune system, and in protecting us from bad guys such as toxins.
If your digestive tract isn’t up to speed, then you’re pretty much guaranteed to run into bigger health issues down the road…or maybe you already have?
Think about it.
If you’re not digesting properly, then you’re not getting enough protein to feed your muscles, vitamins to keep your energy or mood balanced, and toxins aren’t being eliminated making for a toxic internal environment.
In this week’s video and blog, I’ll help you decipher what your tummy is talking about, explain why you should be listening and how to respond.
Do you experience any of the following?
- Less than 1-2 bowel movements per day
- Adult acne, eczema, psoriasis, skin rashes or breakouts
- Anxiety, depression, mood swings or a nervous stomach
- Fatigue, cloudy thinking, trouble losing or maintaining weight
- Seasonal allergies, frequent common colds or sinus infections
- Loose stool or an unexpected urgent need to use the bathroom
If you answered yes to any of these then your tummy is trying to talk to you, and you could be suffering from digestive dysfunction.
And chances are, your doctor is unaware of the growing number of research studies demonstrating these alarming findings related to your digestive health:
– The toxicity of persistent constipation may cause common, everyday symptoms like fatigue, attention deficit, and brain fog.
– Autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and multiple sclerosis are almost always rooted in digestive dysfunction.
– Inflammation from gut dysfunction can spread throughout the body, causing inflammation in the brain, joints, sinuses, other important organs and deplete mood balancing hormones known as neurotransmitters.
Digestive dysfunction can cause a cascade of stress throughout the body.
Most doctors are either unaware of this information, lack the training to link digestive dysfunction to other health issues or don’t have enough time to get to the bottom of it. Meanwhile, people like you are paying the price in unnecessary suffering, over the counter digestive aids and medical bills.
As Dr. Nasha Winters (ND), author of The Metabolic Approach to Cancer, says “you are what you don’t poop.”
The good news is…
Digestive dysfunction can be resolved through proper nutrition, rest, exercise, stress reduction and supplementation. As a functional health coach, this is the foundation of the work I do with all of my clients because it relates to just about every single health issue.
I’ve seen clients go from one bowel movement a few times a week, to twice a day in as little as a week after making simple changes to their diet, lifestyle and taking supplements to support their digestive health.
And as a result, they feel lighter, more energized, clear- minded, happy, free and at home in their body!
It’s time to listen to your tummy talk, and to stop settling for a life less lived.
***
If you want to get your hands on the right lab tests and resources to understand what your tummy is talking about, to test and not guess, simply schedule a complimentary Ideal Health & Weight Discovery Session with me today here!
5 ways to prevent breast cancer…
Let’s carry on the conversation about breast cancer in honor of October as Breast Cancer Awareness month AND so you or your loved ones can avoid becoming one of the statistics because…
According to Breastcancer.org, they estimate in 2019 alone 268,600 new cases of invasive breast cancer along with 62,930 new cases of non-invasive breast cancer are expected in U.S. women, and about 2,670 new cases of invasive breast cancer are expected to be diagnosed in men.
So as I said last week, early detection of breast cancer significantly increases your chances of survival.
BUT reducing your risk factors for cancers significantly decreases your chances of getting cancer ever!
High risk factors for breast and other types of cancer can include:
- Family history/genetics
- High sugar/carbohydrate diet
- Use of plastic food and water containers
- Excess estrogen circulating in the body
- A sluggish liver and poor detoxification system
- High oxidative stress (cellular/DNA damage)
- Repeated exposures to hormone altering toxins and radiation
Contrary to popular belief, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.
This is great news!
It means you have more control than you probably thought you did over whether you get cancer, autoimmune conditions and chronic or terminal illnesses.
Inflammation is what drives all dysfunction and disease in the body, so when you control inflammation it’s like containing wildfire. The more you contain it, the less devastation it can create.
In this week’s video and blog, I want to give you 5 things you can do to reduce inflammation and your risk not just for breast cancer, but for all types of cancer and chronic diseases!
To start, let’s recap on what some of the most common high risk factors for breast and other types of cancer, terminal illnesses and chronic diseases are. They can include:
- Family history/genetics
- High sugar/carbohydrate diet
- Use of plastic food and water containers
- Excess estrogen circulating in the body
- A sluggish liver and poor detoxification system
- High oxidative stress (cellular/DNA damage)
- Repeated exposures to hormone altering toxins and radiation
You can’t change your genetics but you can change how they impact your health by adopting healthy behaviors that keep them from fostering disease states.
Remember, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.
So here are 5 things you can do to reduce inflammation so you can keep your genes happy and healthy, and to prevent cancer or other chronic diseases…
#1 – Eat Anti-Inflammatory & Pro-Antioxidant
You put food in your body every day that can either fuel the inflammatory fire or help to put it out. To drastically reduce inflammation every time you eat, avoid the top inflammatory foods such as gluten, dairy, sugar, soy and alcohol. And then look to replace them with antioxidant-rich foods to reduce oxidative stress (aka cellular and DNA damage) such as goji berries, organic dark chocolate, artichokes, cilantro, elderberries, and wild-caught salmon.
#2 – Rest & Recover From 10-4
From 10pm to 4am is when your body performs critical repair of all of your cells, flushing of toxins and restoration of all systems. It’s like taking your body in for a tune up every night! However, if you’re not sleeping during this timeframe your body can’t perform these duties which can lead to hormone imbalances, toxic back-ups and a multitude of other issues that can trigger inflammation leading to disease. Aim to be asleep by 10pm at least 5 nights per week.
#3- Move & Release
Moving your body daily helps you to maintain a healthy weight, your strength and cardiovascular health AND to release toxins. The lymphatic system is the body’s natural sewage system to eliminate toxins and excess estrogen that can drive cancer and disease, but the problem is that it doesn’t move itself. When you move, the lymphatic system moves too. The more you move the more inflammation and cancer causing toxins can be released!
#4 – Stop & Shift
Did you know that stress can cause inflammation and genetic alterations too? Stress is inevitable but having a daily de-stress routine in place is a proactive way to prevent it from accumulating and contributing to chronic inflammation that can lead to disease. See where you can fit in as little as 5 minutes of deep breathing or meditation in your day. And at a minimum when you feel stressed – stop and shift your mindset by inhaling for 5 seconds, holding your breath for 5 seconds and exhaling for 7. Repeat this 5-10 times to instantly get out of stress mode!
#5 – Tackle The Toxins
Prioritize minimizing your exposures to inflammatory and cancer-causing toxins by focusing on the things you put in and on your body that have the largest impact on your health. You can do this by eating organic food as much as possible, drinking and cooking with only filtered water and swapping out your personal care products such as lotions, toothpaste, deodorant, shampoo and conditioner for less toxic and more environmental-friendly brands.
By taking action in these 5 areas not only will you drastically reduce your risk for cancer and other chronic diseases, but I can almost guarantee you’ll instantly notice an improvement in your energy, weight and overall sense of well-being.
Let’s make a pack to make cancer prevention something we’re aware of all year long, not just during the month of October!
And if you missed it, in last week’s blog I also shared two cutting-edge tools men and women can use to self screen for breast cancer and its high risk factors. You can check out that blog here.
Test yourself for breast cancer [women and men]
October might be breast cancer awareness month, but this is a topic both women and men should really be more aware of all year round.
I’ve personally known too many women in my life who have been diagnosed with breast cancer, all under the average age of diagnosis, which is 62 for women and 67 for men.
According to Breastcancer.org, in 2019 an estimated 268,600 new cases of invasive breast cancer along with 62,930 new cases of non-invasive breast cancer are expected in U.S. women, and about 2,670 new cases of invasive breast cancer are expected to be diagnosed in men.
Early detection of breast cancer significantly increases chances of survival.
AND reducing your risk factors for cancers significantly decreases your chances of getting cancer ever!
Now, cancer doesn’t just pop up overnight. Although it might seem that way if you’re not regularly screening yourself and you all of a sudden find a lump.
But chances are, that lump was growing for some time, and before it was a lump there were other signs indicating an increase in cancer risk such as…
- Heavy or painful periods
- Fibroids and ovarian cysts
- Weight gain and adult acne
- Infertility or reproductive issues
- Chronic fatigue and autoimmune conditions
Just to name a few.
High risk factors for breast cancer can include:
- Family history
- High sugar/carbohydrate diet
- Use of plastic food and water containers
- Excess estrogen circulating in the body
- A sluggish liver and poor detoxification system
- High oxidative stress (cellular/DNA damage)
- Repeated exposures to hormone altering toxins and radiation
In this week’s video and blog, I want to share two tools that any woman can use to self-screen for breast cancer and its high risk factors.
In my opinion, there are two tools or resources every woman (and man) should have access to in order to regularly screen for breast cancer; the DUTCH cortisol hormone test and My Breast Friend™.
So first, let me introduce you to Dr. Veronique Desaulniers, D.C., better known as Dr. V.
Dr. V is a two-time breast cancer survivor. She thus founded Breast Cancer Conqueror® and developed the 7 Essentials System® as a method to empower, support and connect women all around the globe who are facing similar challenges with their health.
Her mission is to also teach women to confidently and consistently perform proper breast self-exams with the assistance of My Breast Friend™, an at-home self-exam kit.
My Breast Friend™ is based on the Mammacare Method®, a scientifically validated breast exam method that has been the gold standard for 3 decades.
With the My Breast Friend™ kit and training, Dr. V teaches women how to properly do a self-exam, about the different types of breast nodules and how to tell the difference between what’s abnormal and what your breasts normally feel like.
For as little as $127, Dr. V helps women become a skilled personal breast examiner for themselves! (get the My Breast Friend™ kit and training here).
Now let’s talk about the DUTCH cortisol and hormone test.
The DUTCH test doesn’t diagnose cancer, but it can be used as a comprehensive tool to evaluate hormones and risk factors.
Estrogen is widely talked about as a major cause for breast cancer, but what really matters is how estrogen is moving through the 2 phases of detoxification, inflammation and oxidative stress (aka cellular or DNA damage).
The DUTCH test can provide a plethora of insights about estrogen, hormone metabolism balance as it relates to cancer risk that can’t be found or as easily identified on a blood or saliva test such as…
- Estrogen dominance – high total estrogens or high compared to low progesterone
- Insulin resistance / carbohydrate and sugar intolerance triggering inflammation
- Estrogen preferring the more carcinogenic 4OH metabolic pathway
- Cortisol and DHEA dysregulation indicating chronic inflammation and stress
- Low Melatonin and Glutathione – 2 antioxidants to prevent cancer
- Oxidative stress levels showing cellular/DNA damage
You can learn more about the DUTCH test breast cancer clues here.
These DUTCH test clues combined with family history can be very helpful not only for preventing and reversing breast cancer, but also for addressing a wide range of other health issues from chronic fatigue, weight gain, autoimmune conditions and more.
AND, for men and women alike!
Armed with these two tools, My Breast Friend™ and the DUTCH test, any woman is able to test for breast cancer risks at any point in time.
The DUTCH test alone can help men screen their risk factors for breast and prostate cancer too.
Knowledge is power, but the tools to go along with it makes it even more powerful! Don’t become a statistic, take your health into your own hands.
And if you need help getting your hands on the right lab tests and resources so you can find the missing pieces of your health puzzle so you can get back to feeling like yourself again, schedule an Ideal Health & Weight Discovery Session with me here today.
What a 72-hour fast taught me…
Fasting has been getting a lot of press lately with the rise in popularity of the Keto diet which has shed light on the benefits of intermittent and prolonged fasting regiments.
In general, fasting can have a wide range of health benefits such as:
- Balancing blood sugar
- Promoting weight loss
- Reducing inflammation
- Regulating hormones that signal for hunger
- Healing the intestinal lining (leaky gut)
- And decomposing damaged cells and generating new ones (this is absolutely fascinating biology, geek out more on it here)
Fasting has been used for ages in eastern medicine philosophies to help reverse or prevent health conditions such as cancer, diabetes and other chronic diseases.
If we think about fasting from a primal or ancestral standpoint, it has been around basically since the beginning of mankind. As hunter-gatherers, our primitive ancestors frequently went without food for periods of time in between successful hunting trips and during times of famine when food sources were low or hard to come by. They didn’t have the luxuries of fast food drive-thrus on almost every corner or food at their fingertips like we do today.
WARNING:
Fasting is NOT right for everyone. Before attempting to fast, you should consult with your health professional about known, or unknown, health conditions that might be contraindicated.
Fasting may not be right for you if:
- Have existing hormone imbalances (thyroid, estrogen, testosterone, cortisol, etc.)
- Currently suffer with sleep issues
- Have underlying vitamin and mineral deficiencies
- Your liver is already sluggish or overloaded
- Have heavy metals or other toxins built up in your body
- Avoid salt or don’t eat enough of it
However, even with some of these contraindications, you can still give fasting a try IF you do the right lab testing to understand what is going on in your body and then take action to best support it while fasting.
I decided to do a 72-hour fast as a way to heal my gut.
Fasting is one of the most effective ways to reset your gut health, to heal leaky gut and improve digestion. When given a break from digesting, the cells of your gut regenerate and produce a whole new lining within 3 days!
I’ve made a LOT of progress in the gut healing department over the years but I’d never tried fasting before in order to fully restore my gut.
I made the decision to try it ONLY after I confirmed my body was in a healthy place to thrive while fasting. I knew my body could finally handle a 72-hour fast when:
I was able to go prolonged periods of time without food while maintaining a high level of energy, indicating my body was “fat-adapted” (able to tap into fat stores for fuel easily).
My thyroid and other hormone tests consistently came back in optimal functional ranges.
I was consistently sleeping well through the night, had drastically reduced other variables of stress in my life and had a solid self-care regiment in place.
I felt 100% like myself on the regular – energetic, at home in my body and strong inside and out.
The physical results of my fast were amazing. I felt lighter, leaner and cleaner on the inside.
But what was most surprising was what I learned about my body and myself over the course of the 72-hours…
In this week’s video and blog, I’ll share exactly what 72-hours of fasting taught me and the insights you can gain about your health from my experience too.
If you’ve ever struggled with your weight, energy or any kind of health issues like me, then you know what it feels like to lose faith and trust in your body; and even if you come back from it, fear about losing it all again can still be constantly running in the background of your mind.
Aside from the physical benefits I got from fasting, it also helped me develop a healthier mindset, a relationship with my body and to finally get over the fear of losing it all again.
Here’s the priceless wisdom I gained from my experience with fasting…
Trust
Before starting the 72-hour fast, I asked my body to trust me. To trust that I wouldn’t push my limits and deplete myself like I had done in the past, and that I would abort the mission if my health or wellbeing suffered at any point in time.
I had to trust that my body was capable and healthy enough to handle a fast going into it. And coming out of it, I have more trust in my body than I’ve had in my entire life. We are truly best friends once again.
Resiliency
With a history of autoimmune disease (Hashimotos), a sluggish thyroid, other hormone imbalances and issues related to toxic mold, I’ve always questioned whether my body would fully bounce back to where it used to be; if I would ever get my physical strength back, be able to eat certain foods again without issues, have unlimited energy and be my 137 pound confident inside and out self again.
Well, I did.
Being able to do a 72-hour fast showed me just how resilient my body is because I couldn’t have done it without feeling all of these things! I proved by body is resilient enough to come back from whatever crisis I might face with my health or in life.
Faith
Faith is waking up still believing something will happen even if it didn’t the day before. Holding onto faith throughout my health journey hasn’t always been easy. You don’t always know how or when the results will come, but believing in the possibility and having faith is what matters. It’s what keeps you going.
Giving up crossed my mind countless times, but that would have meant having to settle for something less than what I deserved or desired so I held onto faith.
And as a result of having faith, here I am. In the best shape and health of my life, having completed a 72-hour fast as a result of being in such good health and using it as a tool to take my health to the next level.
So here’s what I hope you gain from my experience too…
- Understanding that health is as much of a mindset as it physical #healthisamindset
- Your body is capable or more than you could ever imagine so hold the space for that
- Believe in the impossible and have patience because there is a solution for you too
With the right lab tests and resources it is possible to find the missing pieces of your health puzzle, to actually fix what is wrong and finally get back to feeling like yourself again (or for the very first time)!
For more daily inspiration and motivation like this, follow me on Instagram or Facebook.
Last chance to participate [ends Sept. 30th]
Time is ticking for you to participate in my Tackle the Toxins Challenge and win a FREE DUTCH Hormone Test and Consultation with me ($750+ value)!!!
Many of the chemicals found in personal care products have been classified as carcinogens – meaning they cause cancer, or as endocrine disruptors – meaning they disrupt hormones and can lead to infertility issues (in both men and women), painful or irregular periods, more intense PMS symptoms, acne, headaches, night sweats, low energy, insomnia, hyper or hypothyroidism, autoimmunity and much more.
I know it can be tough to give up your old reliable personal care products. Once upon a time, I decided to break up with my M.A.C. cosmetics, Aveda haircare and big brand labels, too, in order to support my health on a greater level.
It took time to find the right replacements and alternative brands that I could trust. Now, I have a completely non-toxic line of beauty, skin and hair products that I love.
This is why I’m challenging you to “Tackle the Toxins” in your personal care products and incentivizing you to do it!
By transitioning your personal care products to non-toxic brands and minimizing the toxic load on your body, you can start to reverse any existing health issues, improve your energy, lose weight and get back to feeling like yourself again!
Here’s how the challenge works…
For each non-toxic BeautyCounter product you purchase (to replace something toxic that you’re using) using my link through September 30th, you will receive one entry into a raffle to win a DUTCH Complete Hormone Test, plus a 90-minute results review and recommendation session with me ($750+ value).
The DUTCH test is one of the most comprehensive sex hormone and adrenal test on the market for understanding what is happening in the body as it relates to hormone balance, losing weight, getting your energy back and feeling like yourself again.
This test has all of the critical markers to truly evaluate your adrenal function and hormone balance including:
- DHEA-S, Daily Free Cortisol and Cortisone Patterns
- Testosterone, DHT, DHEA (PLUS their androgens and metabolites)
- Estrogen and Progesterone (PLUS their metabolites and pathways)
- Melatonin, Serotonin, Dopamine, Norepi/Epinephrine and Oxidative Stress
- And nutritional elements related to hormones such as Glutathione, B12 and B6
With the test, you’ll also get an in-depth 90-minute results review session with me to go over your results and personalized diet, sleep, exercise, stress reduction and supplement recommendations for you to improve or maintain your adrenal and hormone health so you can finally shed the weight and feel great in your body again!
Just to recap…here’s how the challenge works…
For each non-toxic BeautyCounter product you purchase (to replace something toxic that you’re using) using my link through September 30th, you will receive one entry into a raffle to win a DUTCH Complete Hormone Test, plus a 90-minute results review and recommendation session with me ($750+ value).
- Buy one product = 1 raffle entry
- Buy three products = 3 raffle entries
- Buy five products = 5 raffle entries!
It’s that simple!
I selected BeautyCounter’s products as part of this Tackle the Toxins Challenge for a number of reasons…
- Out of all the non-toxic brands I’ve tried, I love the quality and consistency of BeautyCounter’s the most.
- From an ethical standpoint, they are a brand I can get behind; they advocate for stricter product guidelines, give back to the community and are a certified B-Corp.
- Their ingredient list is the strictest one in the industry and they are fully transparent about it.
- They require certificates of purity from their partners and require them to use non-GMO and non-toxic materials.
- Every product is tested every 3 months at a minimum, and every single batch of color cosmetics is tested for hidden heavy metals.
Some of my personal favorite BeautyCounter products include:
- No. 1 Brightening Facial (and the balancing one)
- Tint Skin Hydrating Foundation Linen
- All eye shadows and powder blushes
- Touch Up Skin Concealer Pen
- Nourishing Cream Cleanser
- Rejuvenating Face Cleanser
- Nourishing Day Cream
- Charcoal Face Mask
- Eye Liner Pencil
- And Bronzer
They have a ton of great kids’ and men’s products too!
The more non-toxic BeautyCounter products you purchase to replace your old and toxic ones, the greater your chances of winning!
To participate in the challenge and for a chance to win, purchase your non-toxic BeautyCounter products here by September 30th.
