Does this sound familiar? You hear about this wonderful diet that will guarantee weight-loss, so you try it, only to gain even more weight back once you’ve lost it?
Don’t feel bad. You are not alone. Just because a diet works for one person, does not mean that it will work for you. Diets are destined to fail, and it should come as no surprise. After all, the word “die” is within the word “diet”. That should be your first sign. You want to live your life. This is why I am always going on and on about LIFE style, not diets!
Here are the top 5 reasons that diets are doomed to fail:
Unfortunately for many individuals, diets only offer a quick fix to a larger problem. Learning which foods nourish the body and which don’t is the best approach to eating in order to obtain weight-loss and optimal health. And everyone is unique, that is why I often say you have to become your own body detective. Learn what really feeds you, what makes you feel amazing and makes you the person you can be instead of just a survivor.
If you are interested in going on this journey of self discovery please join me on the 24th as I start the Fall Cleanse for Weight Loss! I give you recipes a plan to follow and tools to help you along. I will be there everyday in the forum celebrating your simple steps to what can be an amazing life change, all you have to do is show up!
Go here to sign up!
Superfood Green Juice and Smoothies for Autumn
You may think about spring or summer when you think of juice and smoothies, but they definitely have a place in the autumn. The fall season has a lot of amazing superfoods that go perfectly in a green smoothie, or any type of healthy juice or smoothie with fruits and veggies. I also have a Low Sugar Smoothie challenge going on right now so I thought this would be a perfect time to share this yummy information!
Pumpkin Green Smoothie
This is an interesting green smoothie because it is great in the fall with lots of seasonal superfoods, but it is also similar to a classic green smoothie. It truly is a perfect combination of both. This smoothie gets its green from the spinach (1 cup), which is also going to increase the nutrients of it immensely. Then you have some fall flavors with pumpkin puree(1 cup), ginger(1 tsp), cinnamon(1 tsp), and nutmeg(1tsp). Feel free to play with the portions of the spices because not everyone enjoys the same taste. You can also add more creaminess to it with unsweetened almond milk or soy milk(1 cup), and some plain Greek yogurt(1/4 cup). Adding an apple to it not only gives you more fall superfoods in the smoothie, but is going to sweeten it up (green apples have less sugar if that is your goal). If this is too thick adding water is always a good idea and adding a few ice cubes to make it cold is great unless you choose to use frozen pumpkin and that may be enough for you.
Spinach Green Smoothie
This smoothie is more of a classic recipe for a green smoothie, though there is a lot of room for customizing it according to your preferences. Spinach (1 cup) is used as the main greens for the smoothie, which are always a good superfood. However, if you want greens specifically in-season during the fall, kale is another great option. You would have some non-dairy milk (1 cup) if you would like it to be a little more creamy. Add to that some ground flax seed (1 tablespoon), an apple or other sweet fruits (1 cup of frozen berries are a great option) that are in season during this time of year, and a frozen the banana. If you use a frozen banana, it can usually replace the ice. You may also need to add a little water (1 cup or as needed).
Beet Juice for Smoothies
Beets are a fall superfood that is not often talked about, mostly because people hear beets and run for the hills. But they are a lot tastier than you might realize, and should definitely be considered when putting together a green smoothie or juice. While the beets will turn it a dark purple color instead of green, the healthy ingredients are the same. The basis of a beet juice or smoothie is of course the beets, usually one is enough for a single serving. You can then choose other fruits and veggies to add. For a juice with spice, try ginger, carrots, and then some apples for sweetness. Or you can use greens for a green smoothie, your favorite type of milk, and a pear to add in the sweetness. If you want to read up on the goodness of beets World's Healthiest Foods is a great resource, here is the link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
Hope you find this helpful and thanks for reading!
Have a great day!
Unless you have been living under a rock, you have undoubtedly seen or heard many people saying they are going gluten free or at least going to try and cut back. In some cases, these people actually have allergies or a condition called Celiac disease. Others simply have a sensitivity or intolerance to gluten. The latter is more common, so that is what we are going to chat about today.
So what is Gluten?
Gluten is a type of protein that is found in a variety of different grains. Many people think about wheat as being gluten, but it can also be found in rye, oats, and barley. The gluten protein is made up of other proteins, including glutenin and gliadin. These are often more closely linked to people that have negative reactions in the form of a gluten allergy or Celiac disease, which is an autoimmune condition of the small intestine. The symptoms are slightly different when comparing an intolerance or sensitivity to gluten as opposed to actually being allergic to it.
What are common symptoms of gluten intolerance?
If you have an issue with gluten, your symptoms can range from mild discomfort and abdominal pain, to some of the more common signs of being allergic to gluten.
First of all, you might find that you have abdominal discomfort or indigestion when you consume foods with a lot of wheat or rye. Also there are actually many regular food items that contain wheat or other grains, that you would otherwise think are harmless, so checking labels is important. You may eat a granola bar with wheat hidden in the ingredients and suddenly find that your stomach is hurting and you might even have diarrhea or nausea. Try and always read labels!
Some other common symptoms include headaches, skin changes, and allergy symptoms like coughing, sneezing, and runny nose.
If you think you have a gluten sensitivity, you don’t have to completely give up all gluten, but you do need to decrease it as much as possible. BUT if you want to know for sure whether or not you have a gluten sensitivity I suggest taking it out of your diet for at least 21 days and then adding it back to see what happens. Paying attention to how you feel and being your own body detective will get you a lot of answers. This is why I love food diaries!
If you choose not to do this and think you have a sensitivity to gluten, the more foods you eat with gluten, the worse you are going to end up feeling. It might not cause serious illness like if you had Celiac disease, but gluten can definitely make you feel ill. If you want those stomach aches and migraines to go away, stay away from most breads, grains, pasta, and a a lot of packaged and processed foods. Though it is always a good idea to stick to a diet consisting primarily of fruits, vegetables, and lean protein like meat, you don't have to deny yourself 100%. These days there are a lot more options available at the grocery store for products that are gluten free.
Detox is vital in this toxic world. For so many years as a health coach I focused simply on digestion because I do believe that good digestion leads to a healthy life. But then one day the light went off in my head. I realized that to have good digestion, you must be detoxing properly.
You see, detox is a natural step toward a better digestion. Good digestion leads to less inflammation, and less inflammation leads to less disease in this world. Let me say it again, decrease the inflammation and prevent disease.
Hippocrates said it best: “All disease begins in the gut.”
If this is true and disease begins in the gut, aka your digestive system, then having a healthy and strong digestion is key.
But let me share a secret with you - when the body is toxic, your digestive system is weak.
So even if you eat “clean” and only buy organic and hormone-free foods, you are still breathing toxicity in this world.
We live, eat and breathe toxicity every day. Look around your home and think of the paint on the walls, the rugs, the pesticides sprayed on your green grass, the exterminator to get rid of the bugs. Even if you are chemical-free in your home, is your makeup chemical free?
Even if you are doing your best to live a chemical-free life, we are still alive, and that means eating, breathing, and sleeping in a toxic environment.
Unless you feel that you are ready to live in a bubble or a hyperbaric chamber, then it is time to wake up to what I call daily detox.
Now detox is not a curse word or anything to be scared about. Instead, it is exciting to think about your body and cells actually functioning. I do not tell people detox has to be living on juices, or water only, or only smoothies or just salad or soup. Detox is about lessening the toxic load in your body. As I say, “taking out the trash.”
When we are toxic, our body cannot perform its job. The body cannot metabolize properly, detox properly, absorb nutrients and minerals, or stay hydrated. It is a vicious cycle. See, detox is necessary to be healthy, happy and free of disease. We all have some low-level inflammation because again we breathe, but even more so we stress in this busy world.
Every time you stress you create acid in your body. Your body is then forced to pull minerals to buffer the acid waste. The liver, lymph and kidneys begin to work hard to filter out the toxic load.
But what happens when the body is tired and clogged? When your digestive system is not working and cannot break down these foods, it cannot focus on getting RID of TOXINS. That means you cannot get rid of bloat and fat and skin breakouts and all that jazz that keeps you tired.
TOXINS=>WEAK DIGESTION=>WEAK IMMUNE
By detoxing you will improve digestion and free your body of inflammation and toxins in the process.
The foundation of my detox/clean eating program is NOT to ever feel deprived or starved.The goal is to help you do what I have learned to do in my own life: learn how to EAT CLEAN and learn what foods are IRRITATING your body.
Now that you’ve learned a little more about the benefits of detoxing, how can you start bringing it into your daily life?
Here are a few of my favorite ways to stay healthy and detox naturally:
And as always you can work with me either by contacting me and we can work one on one or if you have friends interested I do group coaching. Also you can join my VIP group where I lead seasonal clean eating programs and so much more! To find out more about that go here.
Thanks for reading guys!!
What exactly is a mono meal and why is it beneficial? Very good questions which can be answered by taking a step back in time. You see our ancestors, for thousands of years, wouldn’t have had access to the diverse array of delicious foods we have when we open our fridge.
It would’ve been more of a scenario like you found a berry bush at it’s prime ripeness. Ancestrally we would’ve understood that with no way to preserve such bounty, we’d eat as much as we needed to right then and there. Our bodies and brains are much better adapted to this since it’s how humans ate for a very long time.
So a mono meal is just a fancy way of saying, fill yourself up on a meal that consists of ONE thing. Eat a bowl of just watermelon, eat a couple bananas, or a big bowl of steamed sweet potato, I think you get the drift.
The benefits of mono meals are mainly to do with digestive health. They remove the burden of your digestive system having to differentiate from an array of different substances which all require different enzymes.
When I’m feeling bogged down and low energy I try to do a day or two of mono meals. This gives me a digestive reset and boosts my energy without caffeine or other stimulants.
The way most of us eat doesn’t always make sense. Combining starches, proteins, fats and sugars is bound to create a digestive burden which shows up as discomfort, gas and other pesky digestive issues. Normally I try to combine greens, protein and a good fat but when I know my insides need a break mono meals are my answer.
When you take a break from complex meals, you give your organs a chance to rejuvenate. Detoxification naturally happens at this point and you might find that when you go back to eating as usual, you digest your food better and have more energy.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then ask me (sign up here for a free 15 minute chat) about my comprehensive program Restore your Gut Health. In the program you have the option to work with me or on your own. No matter what you choose you will get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.
Or join me on my Facebook page here where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.
Hope this finds you well! I feel so amazing right now! Yesterday was the last day of a 28 day cleanse and I feel like a new person. It was so needed you guys! It was a long summer as I have said before and I needed a proper cleaning out! Beyond feeling incredible I lost a few pounds and my pants fit so much more comfortably...Whew, thought I was going to have to go shopping, so that was a wardrobe save :). Anyway enough about me I have some things for you!
I just wanted to let you all know that my Fall program is up and running! I am only having it available as a DIY program this fall because I am preparing for some business changes this winter. Actually a bit sooner than that but I will keep you in the loop! This program does come with a FREE 30 minute strategy session with me so that you are completely clear on your goals and set up for success. If you would like more information and would like to speak with me please sign up for a FREE 15 minute chat session, you can find that link here.
And that is not all...I also wanted to give you a few tips on de-bloating in honor of my new Gut Restore Program and here they are:
Three Ways to De-Bloat
Bloating is an abnormal general swelling which may cause abdominal pain, increased stomach growling and can at times be accompanied by gas. Uugh right?
This can be caused by overeating, stress and/or not chewing food properly. It’s imperative to avoid those to remain bloat free, but as we know, life happens so if you are, here are three simple home remedies to de-bloat.
1. Water: Dehydration is one of the leading causes of bloating, and the cure is natural hydration. Drink lots and lots of water. It’s commonly noticed that drinking a lot of alcohol or eating foods that are too salty consistently results in bloating. Water helps wash the waste out of your system. Drink eight glasses of water daily (or half your weight in ounces of water, example: if you are 120 lbs. drink 60 oz of water a day) to not only de-bloat, but also for the other amazing things water does. If possible, swap all your beverages with water. Doing so will help you lose weight and have great skin. I also like getting a couple of cups of herbal decaf tea, it mixes it up and you still get the H2O!
2. Avoid too much fiber and increase potassium intake: Too much fiber can be difficult to digest and results in bloating. Don’t increase your daily fiber intake by more than 20-25 grams a day. Fiber is very important so make sure you have enough just try not to overdo it! Also when you eat too much salt, increase your potassium intake to de-bloat. Avocados, sweet potatoes, bananas and coconut water are all rich in potassium.
3. Warm water, lemon and a pinch of turmeric: This is a wonder trick. Very simple and inexpensive yet effective. If you have severe internal bruises or are suffering from bloating, this will always be your savior. It benefits every system in your body and does wonders for your long-term health as well.
There are many things that can cause bloating such as food allergies being a very important cause that you may want to look into. A helpful habit would be to keep a food diary and see how you feel after your meals, write it down and see if it happens again. You can also do an elimination program like mine that you can find here and I can help guide you through that experience! It can be life changing!
If you found these tips helpful and would like more, please sign up for my fall Restore program.
Hello! I hope you all had a great summer, though it still feels like summer here in PA. It is suppose to be fall right?? Not 90 degrees every day?! Crazy weather!
This summer has gone by so fast and I was busy, busy with the kids. But now that they are in school I am getting back on track, hope this is true for you as well. For me this is the first year that both my peeps are in school full time, it is such a weird feeling, a happy sad kind of feeling really. Happy for the feeling of having a life of my own again, sad because this is it, they will always be in school until they go to college. I realize that some come back but I am just thinking of the fact I will never have that kind of time with them again. It was both the most hard and the most amazing experience. Being a full time, 24/7 mom was a blessing that I will always be grateful to God and my husband for providing me the opportunity to do!
But back to getting on track again :)! I am preparing to do a fall cleanse and to release my new fall cleanse for all to enjoy. I am so excited! I was all over the place this summer as far as exercise and eating and indulging (oh my). The lack of structure (I seriously took the summer off and just hung out with my kids) did not help with my normally healthy lifestyle. What I am saying is.... I need this cleanse ya all! No Joke!
If you are feeling the same keep a look out in your in-box it is coming soon! I also have a new reset your gut program that I will be releasing soon. This one is for all of you ready for something more than just a short clean eating/detox program. This one can change your life, how you feel and how you live each day. More on that soon as well. But to give you a taste of what is in that program I am giving you one of my recipes, yay right? :)
Did you know cultured foods are all the rage? And rightly so.
Seriously. They are freakin’ phenomenal. They whip your digestive system into shape by packing it full of the good bacteria your gut is probably starving for.
That’s why I had to share this phenomenal cultured recipe of mine from my upcoming (top-secret) 8-Week Restore Your Gut program. It’s hot out of my chef’s kitchen…so give it a shot and let me know what you think...
Coconut Yogurt(adapted from NomNomPaleo.com)
Makes 2 servings
1 15-ounce can coconut milk (BPA-free can)
1 probiotic capsule
Refrigerate your canned coconut milk for about an hour while it is still in the can to create a thicker yogurt.
Remove the thickened top part of the coconut milk from the can and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well and tightly close the jar.
Place your jar in the oven with the light on and tightly close the door. Do not turn the oven on. The closed oven with the light on generates heat of about 105 to 110° Fahrenheit. Incubate your yogurt for up to 24 hours.
And please let me know of any questions you may have, I will probably blog about the answer!
P.S. That recipe is a must-have staple in your fall meal plan. It’s one of over 59 recipes in my new program that’s sure to be a game-changer for YOU and hundreds of other clients around the world. So keep your eyes peeled for more info over the next few weeks because you DO NOT want to miss this…
I am not sure if you all remember that I am doing a find your groove challenge this year. All that really means is that I am on a mission to get everyone moving doing something they love. And for those of you that this does not exist for, I want to motivate you to try new things to find it! My personal list of things to try soon are a spin class, boxing, pilates and something called body pump that they offer at the Y. I was actually on a roll last month until my kids got sick and I was not able to try a spin class or a boxing class that I had already scheduled. But now everyone is healthy and I am back on track! Yay ;)
My first class I decided to try was a RPM Spin class at the YMCA where I work teaching power yoga. It was a really fun class, the music was good, the instructor was motivating and somehow smiled during the entire class (I can tell you I was not smiling on the hills, hehe). Now I probably should not have started with that style of spin class as my first ever, but it turned out okay. My motivation behind choosing it was because it was offered at a time that made the most sense for my schedule. I would suggest however if you would like to try a spin class for the first time a regular beginner class would probably be the way to go.
My two things I will take-away from this experience are, well.....as I said at the beginning, my bum hurts and not just because of the hills. The seats on the bikes are going to take some getting used to cause, ouch!! I did enjoy the class enough to get through this draw back (only because I had a friend promise me that you get used to it). Although I will probably invest in those fancy biker shorts with the padding....a little more cushion has to help, right?! The second is that I have decided I will add this class to my cross training day for my half marathon training. I really believe it will help a lot.
To update you on the half marathon goal I will say it is going well. It is definitely helping me stay on track with my fitness goals. The fact that it is in one month is a really good motivator, though this week is going to be a moment of truth for me. For the last two half marathon trainings I have done I have injured myself when I reached the 8 mile long run. The difference this year is that I have been much better about cross training and keeping up with my yoga practice. Fingers crossed this helps!!
I hope this information is helpful to those of you who may want to try a spin class and if anyone has any tips for me I would love to hear from you!
Thanks for reading XOXO
Winter is here to stay for awhile, well according to the groundhog anyway. So I am here to give you a pep talk to not get too comfy and cozy in your winter sweaters because Spring will come!! But because this season seems to be lasting forever this could mean trouble. For many, this could mean weight gain.
Many people will want to go into hibernation mode with these cold temps. We all tend to eat heavier foods this time of year, comfort foods, which could mean we will pack on those Lbs! We cozy up and hunker down. And seriously, we just got away from all the holiday parties, and here comes Valentines day! Holy more weight gain! So many months of indulging and mindless eating and drinking.
So, how are you going to handle six more weeks of winter and more free flowing chocolate that your kids will bring home or your loved ones will give you?
Fear not. Winter is actually a great time to detox, leading into the lightness of spring. Or if you do not feel up to detoxing just try your best to eat clean and avoid fast foods/processed foods. I have a FREE Skinny Black Dress Challenge starting next week and if you participate you can win a prize (check that out here)! This kind of thing is a great way to stay motivated to stay on track with your goals. There are plenty of these that happen so if you don't like mine, take a look around on the web and I know you will find something to get you excited!
Here are a few other tips that help me during this time so I hope these help you get you through the rest of this winter!
First off, please don’t forget to get your vitamin D3. The days are still short and we aren't getting much sunshine. Researchers at Aberdeen University did a study that found that excess body fat absorbed vitamin D so the body couldn’t use it. Scientists now believe that there is a direct correlation between obesity and low levels of vitamin D. With that, get out there, even in the cold, and get your sunshine, if only for 10 minutes per day.
Second, as much as we want to cuddle up on the couch we need to move our booties and continue exercising regularly. It can be as simple as taking a walk out in the snowy terrain. Also this is a great time to try new things, check out classes at your local YMCA or see what fitness places you have near you. Find a way to have fun exercising and then you are more likely to stick with it!
Third, I realize sometimes you may not feel like it due to the cold weather, but hydrate, hydrate, hydrate. This is so important! Remember my rule of thumb, try and drink at least half your body weight in ounces of water (120 lbs.= 60 ozs of water). Flavor your water with citrus or any kind of fruit if that helps. Once again if you make it fun or enjoyable you are more likely to keep it up.
And last but definitely not least, enjoy winter foods. Move toward the more warming winter foods and also emphasize the more warming spices and seasonings including ginger and peppercorns. Here is a list of the seasonal foods of winter:
Avocado, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chicory, Endive, Escarole, Fennel, Grapefruit, Horseradish, Jerusalem Artichoke, Kale, Kiwi, Kohlrabi, Kumquats, Leeks, Lemons, Mandarin Oranges, Onions, Oranges, Parsnips, Pears, Persimmons, Potatoes, Radicchio, Rutabaga, Satsumas, Shallots, Sweet Potatoes, Tangerines, Turnips, Winter Squash*
Enjoy them all. Try new things. Just remember, don’t let the couch lure you into curling up with those unhealthy comfort foods like creamy soups, mac and cheese and chocolate cake, oh my ;).
*These were found using the following link, where you can learn more about seasonal produce: http://localfoods.about.com/od/whatsinseason/a/WinterFruitVeg.htm
Have a great day and thanks for reading!
Your inner kingdom, your microbiome, your gut symbiosis, these are all different words for the same thing. My favorite is of course Inner Kingdom, makes it sound so important, and it is! How healthy your inner world is depicts what shows up health wise in your outer world. I know I have said this before but keeping your gut healthy and happy is one of the big secrets to good digestion, glowing skin and increased energy. It also helps you clean some stuff out which in turn helps you lose weight that you have been unwillingly been hanging on to! Can I get a Hallelujah!! (I am feeling a bit rammy today, you will have to excuse the silliness)
I am an absolute believer in the more easy and simple ways you have to incorporate recipes that reestablish a healthy intestinal flora, the better. Having a smoothie loaded with beneficial microbes is a daily addition to your diet that will get you awesome results over time. I know personally I can’t go without having a gut boosting smoothie or some gut healthy meal everyday. I find the biggest thing that it can affect is my mood. Gut health is directly linked to mood and brain health. So here are some things you can add to your smoothie to get your gut back on the right track!
My Favorite Gut Health Smoothie Ingredients
Put these together and you’ve got yourself a super powerful smoothie for helping your gut get strong and healthy. And in turn you help your whole body, and that’s what holistic health is all about! Here is one of my personal favorites:
Inner Kingdom Smoothie
1 ½ Cups dairy free milk
½ Cup kefir or yogurt
1 Cup frozen mixed berries
1 Tablespoon ground flax seeds
½ tsp cinnamon
1 Tablespoon your preferred oil - flax, Udo’s oil or cod liver oil
Handful of your favorite greens- spinach, kale, mixed greens
Add all ingredients to your blender and process until super smooth.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy all while losing some poundage, then keep a look out for my new comprehensive program Restore your Gut Health, coming out Friday January 20th. I will be doing another webinar on the 19th about Gut health to kick off the new program! I hope you will join me! In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.
Also if you want to get to know me a little better you can check out my About Me page and also join me on my Facebook page Here where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.
Thanks for reading :)
I am a wife and a mother of two, one boy one girl . They are the loves of my life! And also the reason I do what I do. I have to be able to keep up!