Can’t Avoid Sugar Today? Here Are Some Tips to Recover

16 Apr

We all know sugar isn’t good for us, but it can be really difficult to avoid – especially on days like Easter! I try not to eat processed sugar on a regular basis, but there are some occasions that feature sugar as the focal point. Rather than lock myself in a closet and spend my holidays in solitude, I chose to participate in holidays, which may include an ocassional dessert. Instead of just accepting the aftermath of low energy, crankiness and not feeling well in general, I decided to investigate some steps I could take to offset my sugar intake and I’ve noticed a big improvement. Hopefully these tips will help you too.

  1. When you know you’re going to eat sugar, make sure to eat it with a good protein. This can help your body absorb the sugar more slowly and not have the crash that we commonly have after.
  2. Make sure to drink lots of water to support your kidneys in the processing and elimination of the sugar. Being hydrated before during and after your sugar intake is best.
  3. Eat a salad or lots of raw veggies. The fiber will help your body manage the sugar better and you’ll be amazed at how much better you’ll feel after you eat a fresh, colorful salad!
  4. Apple cider vinegar has been proven in research studies to help the body manage sugar more efficiently, even in the case of diabetes. You can add a couple teaspoons to your salad with some olive oil as your salad dressing or put it in water (I have found it it be more palatable in hot water as more of a tea, but I’m not sure why.)
  5. Diatomaceous Earth has been found to help regulate blood sugar by promoting healthy function of the pancreas. A teaspoon of the fine powder can be added to water daily and can gradually be increased to a tablespoon for a healthy cleanse as well.
  6. Get moving! Daily exercise can improve circulation and help your body utilize glucose more efficiently.  Even if you take a brisk walk for ten minutes, it can put glucosecit its place – into the cells for energy!

These strategies are good for your blood sugar and supportive of overall health. I don’t recommend binging on sugar or even eating it on a regular basis, but when you do have sweets, these tips can help you rebound nicely! 


Why Do We Need To Detox?

11 Apr

Have you ever been doing something that takes some effort and in the middle of it you ask, “Why am I even doing this?!” I love that the brain is so smart that it can find an out for us – but there are some things we NEED to do, despite the effort they require. Detoxing is one of those things.

Some people say, “I was told our bodies are built to detox, so why would I need to do anything special?” Well yes, our bodies are built to eliminate waste daily through our intestines, kidneys, lymph system and even through our sweat. There are a few caveats to this statement though:

  1. Many of us don’t have the perfect detox genes that allow elimination of toxins to happen efficiently.
  2. Even those who have efficient detoxification pathways can be overwhelmed by too many toxins.
  3. There are certain types of chemicals that the body wasn’t built to recognize and eliminate, so they often get an opportunity to hide out in our cells.

 Another good question is, “Where do the toxins even come from?” We are exposed to toxins all the time as we breathe, eat and hydrate. Clearly, these are things we can’t stop doing, so we just need to do them more wisely.

In our air we find chemicals from fuel, synthetic products in our homes and cars, pollution, cleaning products and even artificial scents made to “improve our environment”. 

In food, we encounter chemicals through artificial ingredients, preservatives, pesticides, herbicides, and organophosphate from genetically modified foods (GMOs). 

Two of the most common damaging chemicals in our water are chlorine and fluoride, but there are others that can cause problems when we drink tap water, shower or bathe in unfiltered water and even swim often in chemically treated water.

One more category worth mentioning is personal care. The soaps, shampoos, hair gels, deodorants, fragrances and cosmetics we use are a major source of chemicals. We absorb them through our skin and inhale them daily. 

So – What can we do about all these chemicals?! We really need to:

  1. Identify the toxins we can minimize. It doesn’t have to be done all at once, but you can gradually lessen your toxic load. (Check out my next article for specific steps to do this.)
  2. Create an exit strategy to clear the toxins you just can’t avoid – DETOX! (More details for this step will also follow.)
  3. Pay attention to your body and how you respond to certain chemicals. This will help you identify the ones you really need to avoid and it can help you recognize how often your body needs to do a detox.

I know – this doesn’t sound easy and it will clearly involve CHANGE, but you and your health are totally worth the effort!

Set Your Intentions & Get What You Want!

2 Apr

Have you ever joined a program, class or group challenge and after it’s over you think, “That was good information, I’ll have to remember that.” And then, back to your daily routine you go…

I’ve done it and I realized I wanted to have more to show for my time than a few pages of notes and a positive opinion of the organizer! And for the programs I offer, I really want people to experience amazing benefits.
So, when you’re starting a program, class or group challenge, take five to ten minutes to set your personal intentions:

1. Write down what you commit to do. Are you committing to a detox program, starting a workout plan or learning a new skill in a class series? (Example commitment: I am committed to complete this four-week detox program that starts on April 3rd.)

2. Now, determine what you want to get out of it. What’s in it for you and how do you expect it to make your life better? It’s a good idea to share these expectations with the people offering the content too; they are usually just as eager to see you benefit and can often adjust or add content. (Example: I want to have enough energy that I don’t have to take a nap or drink coffee mid-day, lose five pounds and eliminate the headaches and digestive issues I’ve been having.)

3. Share your commitment and expectations from steps 1 and 2 above with a friend or family member who will support and encourage you. Maybe they’ll even join you!

4. Make a plan to track your progress and success markers each week – or whenever you realize them! It’s important to recognize what works and what doesn’t so you can continue what will get you to your goal and maintain it. Use your planner, calendar or notebook; whatever is easiest to reference. (Example: When I stopped eating carbs I noticed an improvement in energy and fewer digestive issues. When this program is over, I know I need to continue to minimize carbs.)

5. What will you be risking if you don’t fully commit? This will help motivate you when things get challenging. (Example: If I don’t reduce my headaches and digestive issues I’ll miss out on events with friends and fear my health issues will become worse, preventing me from living the life I plan to live.)

6. Put your classes and reminders on your calendar. If there are specific challenges you expect, prepare by adjusting your schedule, removing obstacles/temptations and placing encouragement in strategic places. (Example: Schedule classes, shopping for fresh produce every couple of days and extra time to prepare new recipes on the calendar. Then remove junk food from your pantry and purchase the essentials for detox so you’re not caught off guard.)

This should get you headed right toward your goals! I hope these steps help you get the most out of your programs! 

Reinforce Your Resolution

12 Jan

Resolutions are tricky; we want to set a goal that really matters, but not something so crazy we could never achieve it. Some of us shoot for the moon and others are still contemplating that perfect goal. For all who really want to see improvements in life, here are a few things that can boost you toward your desired outcome, whether you call it a resolution or just a much needed change.

  1. Get focused. Make sure you’re targeting your desired outcome. Let’s use weight loss as an example. It’s a good start to say you want to lose 15 pounds in the New Year, but give yourself a little time to think about it. What do you believe losing the weight will do for you? Do you want to be in a smaller size, or do you want to tighten up in specific areas? Losing the weight may or may not get you to those specific outcomes unless you identify in advance exactly what you want.
  2. Quantify where you are and where you want to be. With weight or clothing size, this step is pretty easy, but it takes some thought when it comes to goals that aren’t numbers driven. Drilling down to the specifics pays off and makes it much easier to see your progress, and course correct if you’re getting off track.
  3. Determine the pay-off for you and others. Imagine that you’ve met your goal. How does that change your day-to-day life? How does it change things for your loved ones? What are the long-term benefits of this accomplishment? If the resolution is a big leap for you, it may be helpful to visualize your accomplishment by creating an inspiration board or journaling as if you have already achieved the goal. (This can be useful throughout the year as inspiration, reminding you that the benefits will be bigger than the obstacles.)
  4. Think beyond the resolution. What has contributed to the issue or current status? What changes and actions will help you achieve your resolution? As you consider these questions, it may be helpful to revisit the last step to remind you why this goal is so important to you.
  5. Identify obstacles & plan a counterstrike. Take some time to think about the barriers you may face and the weaknesses you could experience as you work toward your goal. When you identify what may come between you and your desired future, plan around it. For each obstacle, give yourself options, reinforcement and support that you can use when you need it the most.
  6. Set mile markers. To keep you moving toward your goal, it’s helpful to see progress as you go. Breaking down your goal into smaller steps allows you to see progress as you go and allows you accomplish it in reasonable segments. The quantified info from step 2 may help you identify specific, reasonable incremental goals.
  7. Reward yourself. Plan to win and give yourself benefits along the way. If your goal is to get into a smaller size, don’t hold back all the reward until you get there. Buy something flattering at the halfway point, or enjoy a rejuvenating relaxation day. (Just make sure your reward is supportive of your goal!)
  8. Review & revise. One reason resolutions are broken is that we’re no longer in alignment with the goal. We can lose sight of the importance, feel frustrated, or believe we’re not on track to succeed. When you give yourself an opportunity to review the resolution, you can refresh your commitment or revise the plan so you can reap the rewards of your resolution.

These steps should help you achieve your resolutions and minimize stress and frustration while you work toward them. Cheers!


How Relaxation Can Make You Healthier & Happier

8 Jun


With all that we have to do in a day, it isn’t easy to take time out for relaxation, but the health benefits are definitely worth it. I’ve gotten some great questions from clients about relaxation and thought a quick Q&A review could help encourage you to commit to a daily relaxation practice.

What benefits can be gained from relaxation?

Mindful relaxation (relaxation with intention) has been proven to lower stress and the resulting physical effects including: muscle tension, elevated heart rate, unhealthy cortisol fluctuation, hormone imbalances, irregular metabolism, and heightened inflammation. Research shows that regular relaxation can:

– Improve heart health and reduce the risk of stroke;

– Improve immune function;

– Boost memory;

– Reduce the incidence of depression;

– Improve focus, attention, decision making (and even test scores!);

– Help overcome cravings and weight issues;

– Reduce acne; and

– Improve hormone levels.

How does relaxation improve health?

When we’re truly relaxed, the body sends signals to the brain that we are content and safe. Heart rate slows, breathing is deep and steady, muscles relax and blood pressure is regulated. These physical changes allow the brain to shift out of activation mode (fight or flight) and into a neutral, balanced state – which then allows cortisol levels to lower.

When we’re in fight or flight, our brain is laser focused on essential survival functions – ready to defend and preserve. When we relax regularly and shift into neutral, it reduces stress on the body and brain and promotes a more balanced state, even after the relaxation has ended. When our brain is in neutral and no longer over-activated, we’re able to live our lives more comfortably and joyfully, with greater health – and we have an improved capability to respond to an urgent matter when necessary.

Isn’t relaxation the same thing as sleep?

No, sleep is critical for health too, it just serves a different function. The brain is very busy as we sleep – communicating with the body and converting short-term memories to long-term.  One of the values of doing relaxation when you’re awake is that it teaches the brain to move out of the higher frequency activity while you’re alert. Being calm and relaxed during the day in contrast to being action-focused is a way of informing the brain that we are not at risk, so the brain can commit resources to all “non-essential” functions (like being calm, experiencing happiness, and digesting food properly).

How long do I need to relax each day?

To really give your brain a clear indication that you’re safe and are well served in neutral, it’s best to relax about twenty minutes, once each day. This give you enough time to get into a relaxed rhythm of breath and achieve a slower heart rate. You can also leverage this relaxation practice at stressful times throughout the day by taking in three or four expansive breaths and exhaling fully.

Does watching TV qualify as relaxation?

Unfortunately, it’s not that easy – watching television or listening to your favorite music doesn’t qualify as true relaxation. Although it may get your mind off of the stress of your day, it doesn’t provide the improvement in heart rate variability, breathing, cortisol levels and muscle tension. A good way to begin deep relaxation is to spend twenty minutes relaxing in a comfortable, seated position focused on your breathing. If you begin thinking too much, just let the thoughts pass and direct your thoughts back to breath.

When is the best time to relax?

The good news is – you can benefit from relaxation anytime of the day. When you’re first starting a relaxation routine, I encourage you to plan for it at a time that is most convenient, so you can practice consistently. If you decide to do your relaxation first thing in the morning or right before bedtime, try to do it sitting upright to make it easier to resist falling asleep. When the brain isn’t used to mindful relaxation, it tends to take the relaxation cues as an invitation for sleep. If you would rather plan it for the middle of the day, just find a quiet space where you can sit comfortably and not be interrupted. Eventually you will be able to relax in the midst of chaos, but that’s not easy when you’re first starting!

What if I can’t relax?

Many people feel that they are incapable of relaxing when they first try and that’s validation that it’s really needed. Relaxation is truly a skill. If stress is a big factor in your life, your brain may resist it – believing that you need to be in survival mode. Just keep practicing and keep these points in mind:

– You don’t need to clear your mind of thoughts, you just want to allow the thoughts to pass rather than engaging in problem solving, planning or remembering.

– You can use techniques to help distract you from thoughts – like imagining a peaceful landscape, focusing on your breathing, repeating a positive statement or releasing tension from each area of your body.

– It takes time to develop the skill and begin to feel the changes from relaxation. Once you start sleeping better, enjoying life more and are achieving your goals more easily, you’ll be hooked!

I hope you experience blissful relaxation!

Feel free to post questions and comments below.

Take Control of Your Health

16 Jan


Ugh. There are too many unhealthy, unhappy people. This isn’t news to me – I watched my Mom lose her strength and eventually her life when she was just twenty-nine. It has been many years since, but unfortunately, these illnesses are getting much more common despite the investment and research to cure them. Having my own children has been my wake up call.

Since early 2000, I’ve been strategically navigating the nutrition waters, and let me tell you – these waters are NOT safe. Honestly, I’ve been slowly figuring it out over the years, reading – taking classes, whatever it takes to learn about the opportunity to be healthy and stay healthy. And it IS an opportunity rather than a given. You have to reach for it, preferably before you are already at a deficit.

So, here I am today – frustrated. So many beautiful lives out there are losing the fight. The loss that my friends, family and clients are feeling after getting the heartbreaking news makes my soul ache. I can’t keep questioning how I’ll be received – or how many people will even read what I have to say. We all have to start somewhere and I am determined to help people get started toward healthier lives.

For those out there who want to be healthier, or want to encourage others to be, let’s join together and square off with our food. Here’s the challenge – commit to ONE WEEK of real food. Read labels, chose organic, avoid all processed foods and KNOW WHAT YOU’RE EATING. Just give it ONE WEEK. Of course, I don’t want you to stop there, but the education that you will get in that time should motivate you to make lasting changes. It will take effort, and you will make mistakes and eat unhealthy food sometimes, but your health is worth every challenging step you take.

I’m not trying to rebel against commerce or “fight the power” – but I don’t want to see people handing over the health of their children or the strength and resilience of their own bodies to ANY wealth-seeking entity. My original, immediate family is gone – not because of any targeted, malicious act; they just didn’t live with the intention to stay healthy. They were seemingly fit most of their lives, but their resistance to disease somehow slipped away. They didn’t see the dangers in everyday living, or maybe they chose to take that risk. I learned a difficult lesson from that.

Now, it’s my job to educate my family about the opportunities and dangers. My children are young enough that I can guide them and provide the healthiest foods, but they need to make their own decisions for health as well. We all do. There are so many opportunities to grow in a positive direction; I don’t want them (or any of you) to get bogged down in the negativity of the issues. Just know the facts, and make health-conscious decisions for yourself and your family based on those facts. Each of your decisions will add up to positive results.

I welcome any of you who wish to join my extended health-seeking family. I will be glad to provide more information, support, lists, recipes, references and answers to questions – just comment below or send a message. Whether you’re just starting this journey or somewhere along the path, I believe there is a lot we can offer each other.

Blessings on your health-seeking adventure!

Focus on What Drives Your Goals

10 Jan


I’m not a big believer in front loading the New Year with goals just for the tradition of it. So often, we set ourselves up for disappointment when we do – we set loads of expectations, do very little planning, and even less follow through. I believe the statistic is just ten percent of all Americans who follow through with their New Years resolutions. I’m not saying we should avoid resolutions altogether; let’s just do things a little differently, so we get the results we want.

Here’s what I propose:

Ask yourself – What do I need to accomplish?


This “why” is really important. It’s what you need to think about when you’re tempted, if you falter, and when you think about giving up.

Here’s an example. Five years ago, I decided I needed to make changes in my nutrition. I wasn’t feeling well, had low energy, and hadn’t lost the baby weight from my then two-year-old son. When I sought answers, my blood work indicated that I had a wheat intolerance and should eliminate gluten from my diet. Technically, my goals were to lose weight, increase my energy and improve my overall health. Then I quantified desired outcomes; the problem was, I had dealt with all those factors for more than two years and they weren’t that compelling.

But when I thought about WHY I really needed to accomplish these goals, I got fired up. I thought about being active, vital and healthy for my children as they grew up. I had lost my Mom when I was little, so I knew it wasn’t outside the realm of possibility to lose vitality at a young age and I got MOTIVATED! I stopped eating all things gluten and haven’t looked back. I’ve never cheated – not even one piece of pizza – until I found gluten-free options! Accomplishing my goals changed everything for me (it would take many more blogs to explain), and focusing on my “why” made it possible.

There are certainly more ways to prepare for successful goals, which I will likely write about next – but motivation and focus can be gained by identifying your “why”.

Happy New Year!