Yep, you read that subject line right.  

I ate bread and not just a little. I had it at least 3 times in the past 3 weeks.

I am human, health-minded as can be, but human.

I also drank a LOT of wine and ate quite a bit of cheese.  But when in Portugal, you must do as the Portuguese do.

You’ve probably heard me talk a lot before about how important it is to avoid inflammatory foods such as gluten (bread, etc.), dairy, sugar, soy, alcohol, and even all grains, nuts, seeds, beans, legumes, and nightshade vegetables if your body is in a pro-inflammatory state.

So knowing that I had gluten, dairy and alcohol might come as a surprise.

Even more surprising is how I was able to have all of these things without experiencing any energy, weight, hormone or health setbacks.

You might be wondering how this is possible.  

Europe and many other countries thrive on local and organic products, free of pesticides, chemicals, and GMOs that contribute to the inflammatory load. They tend to make food products the old way some would say, with cleaner sources, using fermentation practices to help break down the hard-to-digest food molecules in what we would typically think of as inflammatory foods.

This approach, with food, reduces digestive stress; making it easier to eat certain inflammatory foods without the usual consequences.

I still wouldn’t recommend eating these foods all of the time, even if you lived in Europe, because the body can only handle so much. However, when you have a once-in-a-lifetime chance to really experience another culture, you have to take it!

Feeling like your best self means giving your body the foods it needs to function at its potential 95% of the time and reserving 5% of the time for special indulgences. 

When you indulge, it’s critical to support your body in other areas to help it bounce back.

When you do this, you can create metabolic flexibility that allows you to live life to the fullest while feeling like your best self!

In this week’s video and blog, I’m sharing my tips and tricks for creating metabolic flexibility so you can indulge and bounce right back to feeling like your best self.

This week, I’m hyper-focused on getting back into my daily health routines that will give my body everything it needs to fully recover from my trip to Portugal and all of the indulgences.  

Taking a break from your normal routine is vital for rejuvenating your mind, body, and soul.  If you do it the right way, you don’t come back feeling fat, tired, and sick. 

Although my body tolerated bread, wine, and cheese, that doesn’t mean it was ideal fuel.  My body functions best on animal proteins and healthy fats, so eating simple carbs such as bread can take its toll over time.

Knowing this helps me make choices that are in alignment with how I want to be feeling; energetic, clear-minded, strong, and slender.

When I choose to eat foods that are not exactly in alignment with what my body needs, here are 5 vital actions I take to help it recuperate…

# 1- Get to Bed by 10 pm
This one is super essential since the body does its major repair work from 10 pm to about 4 am.  Being asleep during this timeframe lets your body focus all of its resources on repairing damaged cells, digesting, and detoxing toxins. 

One of the worst choices you can make after indulging in some less than ideal foods is robbing your body of this precious time it needs to restore the damage these foods can cause and some of the toxins that come along with them.

#2 – Workouts = Walking
This is true for me most of the time, and if I’m not walking I’m doing low-intensity weight training.  After indulging, most people want to “burn off” what they ate at the gym and end up doing more damage than good to their body than good.

Think about it. Most foods you indulge in are less nutrient-dense than ideal food choices, leaving your body in a nutrient-depleted state.  Doing intense workouts requires an abundance of nutrients for recovery.

Exercise can add additional stress to your body when it’s already in a depleted state resulting in low energy, weight gain, hormone imbalances, and other health issues.  

So opting for less intense forms of movement will help your body bounce right back after a few treats.

#3 – Balance Food Ratios
Yes, I ate bread and drank wine but I didn’t indulge in these alone because I know having carbs or sugar all by themselves is the quickest path to an energy crash.

Pairing carbs and sugar with protein and/or fat will help balance your blood sugar levels, giving you even and long-lasting energy.  

Luckily in Portugal, there was a wide variety of decadent meats and seafood to choose from as pairings.  This is also why I allowed myself some cheese for its high-fat content to strike a balance.

#4 – Establish Eating Windows
When I’m stressing my digestive system with indulgences, I also give it a recovery break by establishing eating windows. Typically this eating window is from 11 am to 8 pm, giving my digestive system at least 15 hours to recover.  

Some might also refer to this as intermittent fasting.  Balancing your food ratios with plenty of protein and fat is the key to having plenty of energy while doing this.  

When ratios aren’t balanced, you’re sure to experience a carb or sugar crash that drains your energy and makes it difficult to avoid food outside of your eating window.

#5 – Work in Water
It’s easy to forget to drink water, but it’s the most essential nutrient needed for every bodily function.  You should be drinking at least half of your body weight in ounces of water per day (200 lbs = 100 ounces of water daily), and when you’re indulging, you’ll need even more.

I always aim to drink at least half of my water intake before starting my eating window, and you’ll almost always find me with a bottle of water within reach.  

Every time I ordered a glass of wine, I also ordered water.  

Water keeps you hydrated while consuming things that dehydrate you, and it flushes out toxins.  So remember to always work in your water. 

By doing all of these things during my trip to Portugal, I returned home feeling 100% and even lost a pound!

Anytime you go on a healthy hiatus, it’s beneficial to do some additional cleansing and restorative work. 

For the next few weeks, to help my body fully recover, I’ll be doing some deeper work such as:

• Using a castor oil pack 4 times/week to boost digestion and detoxification
• Going 100% Autoimmune Paleo and alcohol-free to reduce inflammation
• Hitting the chiropractor and acupuncturist to eliminate physical stressors
• Sitting in my infrared sauna followed by a cold shower to flush toxins
• Taking collagen peptides daily to help repair my gut lining

Life happens.  How you choose to navigate it is what makes all the difference in the world to your health.

It’s ok to indulge every once in a while if you take action to help your body bounce back.

We’ve been in this pandemic limbo for over a year now, and I’m curious…how are you holding up?

It’s been quite a ride.

Life happens, and it will continue to do so. We can’t always predict traffic or pandemics, but how we choose to navigate life is what makes all the difference when it comes to your health and feeling like your best self.

As I adventure off to Portugal this week, I’ve been reflecting on all of the unexpected gifts the pandemic has given me.

It gave me a break from the busy travel schedule I used to keep. It gave me more space to focus on myself and my family. It gave me more time to heal, to take better care of myself, and feel like my best self.

There is always a silver lining.

In light of the gifts the pandemic has for you, here’s a #throwbackthursday blog with 10 tips to boost your health that don’t cost a thing so you can feel like your best self no matter how long this thing goes on for…

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This pandemic situation has been calling all of us to…

• Slow down
• Let go of being busy
• Look inward instead of out
• Be with yourself and those closest to you
• Practice patience and hold space for health
• Take time to create and contemplate what is really important

The world came to a standstill in many ways, giving you the time you’ve always wanted to focus on yourself and your health.

If you’ve ever said…

I wish the world or time would slow down so I could (cook more, sleep, exercise, meditate, etc.)

OR

I wish I had more time to (fill in the blank)

Then your time is NOW. It’s a time of deep healing if you choose to let it be.

There are plenty of things we can “busy” ourselves with, but at the end of the day what does being busy really do for us. Does it build health or break down health?

Being in a constant state of busy-ness can actually lead to a decline in your health because your body can only heal in a relaxed state, and if you’re busy, you’re not relaxed.

If there’s something this pandemic has taught us, it’s that life is precious, and one thing is for certain, having good health is the MOST important thing you could ever have.

In this week’s video and blog, I share 10 things you can do to boost your health today that don’t cost a thing, and that don’t require any special tools, or a lot of time.

Some of the simplest acts can have the biggest impact on your health.

You don’t necessarily need the latest and greatest health gadgets, supplements or fad diets to improve your health and feel like your best self. To feel and look your best, all you need to do is reduce your body’s daily stress burden.

I know, easier said than done, right, considering all that is going on in the world. However, stress is the number one suppressor of your immune system.

Constant low or high-grade stress disrupts the vital hormones that regulate your immune system and destroys your intestinal lining which is where 80% of your immune system lives.

You can reduce your body’s daily stress burden by minimizing exposures to stressors that you have more control over, such as:

• Sugar, processed foods, and inflammatory foods
• Toxins and chemicals in foods, cleaning and personal care products
• Intense exercise when your body is already depleted

That, along with activities to help you empty your stress cup daily for all the things that are outside of your control.

Here are 10 things you can do to empty your stress cup daily, boost your immune system, and improve your overall health in so many ways. And they don’t cost you a single penny, or require any special resources or a lot of time!

#1 Put Your Feet Up
Literally laying on the floor and propping your feet up against the wall or sofa positively impacts your health. It instantly reduces stress and increases blood flow to your organs for digestion and other essential functions. How easy is it to binge-watch your favorite Netflix while laying down with your feet up?

#2 Gargle for Gut and Brain Health
Your Vagus nerve serves as the main communication center between your gut and brain so it’s important to keep it strong and working correctly. Take a moment after brushing your teeth to gargle water for as long as you can to strengthen the Vagus nerve so you can boost gut health and immune system, and stimulate organs and brain function.

#3 Be Asleep by 10pm
Being asleep by 10pm maintains the delicate balance of your circadian rhythm, aka hormones, so you can feel rested upon waking, have an abundance of energy, and avoid food cravings, which can help you easily lose weight. Set an alert at 9pm to remind you to start preparing for bed so you can be asleep by 10pm.

#4 Go Barefoot
If you’re stuck at home, there’s no reason to put your shoes on. Having your bare feet directly connected to the ground helps you to release stress continuously, and if you can get barefoot outside even better! Spending just a few minutes barefoot in the dirt or grass helps you to detox harmful EMF’s and toxins you’ve been exposed to by being inside so much that overloads your immune system.

#5 Hug and Cuddle More
Physical touch releases the “love hormone” Oxytocin which reduces cortisol, your stress hormone, and it boosts feelings of wellbeing to help you keep a positive state of mind during these times. So squeeze your loved ones a few extra times per day to give your health a boost!

#6 Take A Cold Shower
This one probably sounds terrible, but it’s only for 2 minutes and you can do anything for 2 minutes to boost your health, right? Cold water therapy has been used for hundreds of years to boost health. It helps to strengthen the immune system, improve stress response, promote weight loss, and more. Start with 1 minute working your way up to 2 minutes before turning on the heat.

#7 Diaphragmatic Breathing
This type of breathing has been shown to lower cortisol levels (aka stress hormone), lower heart rate (aka reduce stress), lower blood pressure, and even help people cope with symptoms of post-traumatic stress disorder (PTSD). This breath is way easier to do than trying to say what it’s called, check out the Cleveland Clinic’s step-by-step instructions.

#8 Get Natural Light Exposure
Your body relies on the cycle of the sun to know what time it is and what it should be doing throughout the day. Have you ever wondered how your furry friends always know when it’s mealtime? It’s because they have internal clocks like us, so their bodies always know when it’s time to eat. Exposure to natural light, especially first thing in the morning, is critical to keep your internal clock ticking correctly so your body can do its job to keep you healthy. If you live where it’s cold, sit next to a window while sipping your tea or coffee in the morning, even if it’s cloudy outside.

#9 Chew 20 Times
Did you know that digestion starts in the mouth, not in the stomach? We often rush through our meals, not giving our body the time or space to properly digest food so we can absorb all of the health-promoting nutrients it has to offer. Challenge yourself to chew every bite of food 20 times so you can digest food better, reduce bloating, and increase absorption of nutrients to improve your health.

#10 Open Your Windows
The air inside your home can be up to 100% more toxic than the air outside due to hidden toxins in paint, furniture, and cleaning supplies. Oxygen concentration levels are also lower inside than out, and Oxygen molecules are essential for every single function in the body. Fresh air helps the body to eliminate stress inducing toxins and increases oxygen levels in the blood so your body can function at its potential.

***

So which one of these 10 tips are you going to commit to doing today so you can boost your health and immunity?

Let me know by leaving a comment below

It’s the littlest things that can make the biggest difference to your health, as the saying goes “small hinges swing big doors.”

If you’re anything like me then traveling is a big part of your life whether it’s for work, vacation, or both.

In fact, this Summer has been packed with travel. I’ve been to Sedona, Las Vegas, Maui, and Mexico already, and I’m due to depart for Palm Springs and Portugal in the coming weeks.

As much as I love traveling, it used to wipe me out and set my health back, but I know how to do it differently so I can feel as good, if not better, upon my return than when I left.

You probably don’t normally notice the true toll that traveling takes on your body because…

…if it’s work-related you tend to see it as “just part of the job” and so you continue to push through…

…and if it’s vacation-related, well, it must be all good right?

Traveling is a type of stress we just don’t typically address.

Think about it. How many times have you come home from a trip and:

• Come down with the worst cold or flu ever
• Felt extremely exhausted even if your trip was a vacation
• Had a flare-up of muscle or joint aches and pains
• Struggled to get your sleep back on track
• Noticed your weight shot up
• Or experienced a relapse in your autoimmune symptoms, anxiety, skin breakouts, or other health issues

These are all signs of the stress your body experienced while traveling.

Don’t get me wrong, I love traveling and I would never give it up. Over the years, I noticed the toll it took on my body too, and the proactive actions I could take to prevent a health setback that I’m going to share with you.

Stress is anything that places a burden on your body resulting in inflammation which leads to any of the health issues you might encounter.

Stressors can include the foods you’re eating that aren’t right for your body, getting inadequate sleep, over or under-exercising, emotional or physical stress, toxins that you encounter, and hidden stressors such as parasites, bacteria or yeast overgrowth in the gut, hormone imbalances, liver congestion and more.

The not so obvious, but typical types of stressors you encounter when traveling are:

• Having fewer options for food and water quality
• Not so supportive beds or environments that negatively impact sleep quality
• Sitting for prolonged periods of time or getting less movement in general
• Dehydration from flying or not being in your normal routine
• Crossing time zones and messing with your natural hormone balance
• And an abundance of toxins circulating the air in airports and hotels

These stressors can add up quickly while traveling.

As your stress load increases, it can suppress your immune system making you more susceptible to getting sick, disrupting your natural hormone balance which drains your energy and mood, overloading your liver causing a backup of toxins in your body, and destroying your gut resulting in digestive upset.

You may not have complete control over these travel time stressors BUT you can reduce their impact on your body when you take the right steps.

In this week’s video, I help you identify the toll that traveling might be taking on your body and provide you with proactive tips to prevent a health setback so you can feel like your best self, always.

In the game of living a healthy life, the key to your success is NOT living in a bubble and avoiding all “unhealthy” things, but the trick is learning to navigate life differently so your body and health are more supported.

As I already pointed out, there are quite a few types of stressors you are typically encountering while traveling; some might be within your control and some may not be.

Instead of stressing about finding the perfect place, food, and toxin-free environments while traveling, here are some simple steps that I take, and that you can take too, in order to proactively support your body and prevent any health setbacks…

Prioritize Food & Water

1. Make eating gluten and dairy-free your #1 priority to reduce inflammatory food factors
2. Increase your water intake 1 day before and while traveling to prevent dehydration
3. Be mindful of your alcohol intake – if tired or jet-lagged, opt for a mocktail instead

Sleep Soundly

1. At night set your room to 68 degrees for optimal sleep temperature
2. Cover all ambient lights such as alarm clocks, and smoke alarms, and tightly seal curtains shut (Ninja trick! Pack electrical tape to cover smoke alarm lights and place pillows against curtains to seal the cracks)
3. Get sunlight exposure upon waking up to balance your circadian rhythm

Reduce Physical Stress

1. Stretch, stretch and stretch! Daily and intermittently on the plane for long flights
2. Opt for less intense exercise such as walking or yoga
3. Schedule a massage, acupuncture, and/or chiropractic adjustment within 1 day of returning home

Decompress and Revitalize

1. Pack lavender essential oil to use anytime you need to unwind throughout your trip
2. Start and/or end your day with a cycle of deep breaths, meditation, or journaling
3. Schedule some time at the spa or book a massage to relax and restore your body

Tone Down Toxins

1. Pack a travel-size salt lamp to help purify the air, reduce allergens and negative ions
2. Drink purified bottled water ONLY – grab Life Water, Fiji or Essentia brand bottled water when you can and look for glass bottled water such as Pellegrino in restaurants
3. Get in touch with nature – open windows when possible, get outside daily, and even put your bare feet in grass or dirt to offset toxin exposure

I love helping my coaching clients learn how to navigate life differently so they can enjoy traveling AND have their ideal health and weight at the same time.

If you’re a busy, health-minded professional who travels a ton and wants to learn how to support your body better while doing it, then follow me closely on Instagram to catch all my travel tips with my upcoming trips!