Finding a qualified nutritionist and personal trainer in ONE person is rare, but my pal Dave Barnas of True Health Unlimited is. that. guy. When he offered to send me copies of his two latest releases – Real Food Therapy Guide and Y.E.S. Your Eating Solution – so I could do a review for the […]
I’ve been cleansing as part of my New Year’s resolution, and the biggest thing I’ve done so fa is a nutritional cleanse with Melinda of The Mommy 15. Today’s post is part of our March Nutritional series, and it’s written by Melinda herself, mom of 4 and encourager extraordinaire! She sent me a bucket-load of […]
An important part of eating a healthier diet is making sure to get whole grains instead of refined processed white wheat. But real whole wheat can go bad so quickly and the store bought variety is not always the freshest or healthiest. The best thing to do is grind your own wheat and we are […]
This month, four guest bloggers (who are way better at nutrition than I am) will share their expertise on how to eat healthier and get RID of that post-baby line of fat in simple, no-nonsense NON-DIET ways! Our first guest is Kristen Glover who is mom to five kids, including twin boys, and wife to a military […]
Most people will gain several pounds during the holidays, because Christmas involves a LOT eating and parties and when someone doesn’t know what to wrap up for a whit elephant gift, they resort to food: boxes of goodies, gift cards to restaurants, and the truffles! I’m such a sucker for truffles! But then I see […]
In our social media driven society where hours and hours are spent online, who is responsible for taking inappropriate messages of thinness and fake beauty VIRAL??? We blame the media, but they aren’t the ones doing all the re-pinning on pinterest; they aren’t the ones “sharing” images of superfit women with sculpted abs and fake […]
I want to thank Selena Moffitt from 1momsmission.com for being our guest blogger today … Do you use the same advice you were given as a child: “Breakfast is the most important meal of the day”? Do you model what you preach? Do you treat this meal as THE MOST IMPORTANT meal? Between the kids’ needs […]
When people ask me if I like to cook healthy meals, I usually look at them sideways and mutter something about being a fitness mama not a “Betty Crocker.” I find joy in making people burn calories, not consume them, so most of my aprons are wadded up in the back of my kitchen towel […]
The signs are all around us, and they tell lies. Lies about nutrition. Lies about health. Lies about fitness during pregnancy. Lies about what kids really need. Just this morning, I saw a billboard by Burger King that had a picture of an ice-cream cone, a goody-covered sundae and a milk shake. It proclaimed that […]
Some people like to cook. I don’t. I derive no joy from making a mess in my kitchen and cleaning it up. So when I find a simple recipe that makes my family happy and healthy, it gets written down on a receipt or envelope. If it comes back for a second round with good […]
Vitamin D is vitally important not only for bones but also for muscle contraction, nerve conduction, regulate cell growth and is vitally connected to Magnesium absorption. Our stomach and muscles need Vitamin D. Vitamin D helps bones, but we also know we relax when we are in the sun. The Vitamin D helps our stress, healing blood flow, muscles and so much more. Going out in the morning, even for 15 minutes, is important for your body receive some sun. Early in the day is vital for the circadian rhythm day switch, and supports your hormones to reset when later in the day our system recognises the light change. Remember though if you put sunscreen on, you are also blocking your skins ability to transform Vitamin D.
Walk in nature, notice the grass, plants, flowers, sky, sun, and feel the breeze. Being in nature relaxes our nervous system.
You may have heard by now, even if you are not Celiac, about the bad side of grains, and the way they are grown are not like the way original grains were farmed. Grains can be disruptive for gut health and exacerbate bloating, weight gain, insulin and blood sugar level imbalances, as well as food sensitivities. Experiment removing all grains, and all foods with grains, for 14 or 28 days and see how your body responds. You will lose weight! You can then bring it back on day 15 or 29 and see what happens. If you like the results of restricting grains, you can keep going till your body tells you otherwise. Eat carbs from sweet potatoes and other vegetables, rather than through grains. Two great books: Wheat Belly Blog and Grain Brain.
Find time in the day to rest and recharge. We need our rhythms. In Chinese medicine all the organs recharge at different times of the day. Western science and biology recognises there are better times in the day to exercise, and when we need to be asleep by, etc. Throughout the day and night, our body is cycling through many rhythms. We have lost contact and respect for our many rhythms. Learn to attune to, and make room for, your natural rhythms. This will assist your metabolism, food choices, your capacity to digest and eliminate, muscle stress balance, quality of life and mood.
Are you willing to be permissive, and flexibly responsive to adjust what your body rhythms need on a day to daily basis? Can you make room for your ebb and flow, rather than stretch yourself in more ways then is helpful? What can you say no to, so your system can have some breathing space. Then your body can relax and blood can flow, muscles relax and can sit in their natural position, rather than a stress response of tenseness and tightness. This causes cortisol and other hormones to disrupt your system, and will have you out of skin, on the edge and out of alignment.
Eat good fats at every meal. If you need to lose weight in addressing your stomach health, eating good fat will help you lose weight. Eating good fat is also what satiates the mind and body. Sugar does not give you satiation, you just want more fat satiates. Most people are under nourished with good fats. Every cell needs healthy fat, which is what is around each cell.
Cholesterol is the healthy fat around each cell, unless you eat trans fats and seeds oils, then the fat becomes the unhealthy fat. One of my favourite ways to get healthy fats is a spoonful of Coconut Butter (from the coconut flesh not the oil), which is delicious! I use Coconut Oil for cooking too. Coconut is so good for the blood and so many other body functions, which nourishes the muscles and skin. Avocado, grassfed butter and olives are some other great fats to eat. Though nuts are nutritious and a good fat, be careful of how many nuts you eat, as they can irritate your gut. If they are roasted in seed oils, you are eating toxic Omega 6 fats, which you are probably over loaded in, and out of balance with Omega 3. Remember peanuts are not nuts, but legumes, so they are not a healthy fat and again can irritate the gut.
Sugar is not an essential food. Meat and some vegetables actually give you enough glucose, but also with the addition of plenty of nutrients. Ask yourself, are you seeking stimulation and excitement by the buzz or comfort of sugar? Where, or what, are you avoiding by eating sugar or junk food? As sugar and junk food clog us, creating inflammation and dulling our mind and feelings. They lull us away from what we might be wanting to avoid, or feel challenged or unresourced by. Find some sugar free treats to help you adjust, but feed your soul with sweet stuff in a variety of ways. Get professional support with areas you are avoiding or that are stressing you.
Are your quadricep muscles tight? If so they may be pulling the lower abdomen down and contributing to a protruding stomach. Tight muscles are weak muscles. See a skilled practitioner such as a Restorative Exercise Specialist, Acupuncturist, Shiatsu therapist, Myotherapist or Fascia practitioner. You can also learn ways to release the tension in your quad muscles with a foam roller or trigger point therapy.
When our muscles and energy flows, the instinctual, positive, permissive, assertive, compassionate beliefs and behaviours that go with that kind of upright and strong posture and stance are integrated are accessible. I teach and support people in many different ways to dissolve the unconscious limiting beliefs, and sponsor the behaviours and attitudes that the old limiting behaviours and beliefs inhibited. I teach simple mind body exercises, that people can do themselves, on how to switch off the stress response in their body brain connections as well as teaching ways of dissolving the limiting thoughts, feelings and behaviours. So you can move from being overwhelmed or stuck, and tense to purpose, relax and trust.
Vitamin C is needed for collagen, from which all organs, bones and tissues are built. Other elements within Vitamin C are vital for healing, such asCarnitine, which transports fats into mitochondria for energy production. Norepinephrine and epinephrine (adrenaline) hormones and neurotransmitters control alertness, arousal and motivation, as well as Enzymes which are involved in all the creation of peptide hormones, tyrosine metabolism and bile acid. Vitamin C is important for healthy insulin, and when under stress we need more Vitamin C. Vitamin C is vital for healing and particularly to healing muscle loss or difficulty, gaining muscle, joints and more. So can you see how making sure you have good quality Vitamin C is important for your stomach and skin.
So much about health and weight loss is about hormone balance. From the food you eat, to the level of stress you live with, which will override any good eating or working out effects as stress hormones hijack the healing hormones, despite how well you think you ‘manage’ it. It is possible to resolve your stress response, even if the external circumstance are still there. The chemicals in your environment, cleaning products, beauty products, shampoo etc, also affect your hormones. An endocrine, hormone disrupter is found in all Soy products, as opposed to fermented soy products. If you want to balance your hormones or lose weight, eliminate soy from your food. Soy is in so many foods!
Lack of Sleep creates Belly Fat. It also disrupts hormones, bowel movements and leaves you vulnerable to snacking on quick energy food to give you bursts of energy, in order to prop you through the day and make up from your lack of sleep. Start to wind down so lights are out by 10.30 pm, and get at least 8 hours sleep. Lack of sleep activates more cortisol, which is stored in your belly, rather than the melatonin, which needs to be rising in the evening while cortisol is lowering. Lack of sleep increases ghrelin hormone levels, which stimulates appetite and decreases leptin levels, which are there to suppress your appetite. So you have a greater appetite, less satiation and a greater intake. Lack of sleep changes your insulin levels, and therefore your glucose levels are altered. This returns to normal pretty quickly when you get consistent good sleep. If you wake up at regular times during the night it can be useful to look at the Chinese Medicine clock of the body cycles and see which organs are vulnerable and use the acupressure work mentioned in the previous article to incorporate supporting these weak organs.
Have a completely dark room so you can’t see your hand in front of you. Take out any mobiles or laptops, and change alarm clocks to battery or keep the alarm outside the room, as any bit of light interferes with melatonin levels during the night. Block out the curtains in your bedroom. Keep the room just for sleeping. Keep the room slightly cooler. Create a peaceful evening ritual in the hour before sleep to help you wind down and switch off the brain and cortisol levels. Keep away from your computer! Contact me if you have sleep difficulties for further tips.
Your skin is your largest organ. Dry Body Brushing before your shower will support your detox process, lymph glands and help your skin, cellulite, stretch marks heal. Dry body brushing increases blood circulation, which helps muscle tone, blood circulation, helps release fatty deposits under the skin, rejuvenates cells, improves the immune system, improves elimination as well as skin texture. Remember to Dry Body Brush with a natural bristle brush with a long handle (you will need this to reach your back). Brush in gentle circular motions, moving from the outside of your body to the inside of your body. Start from your feet, and move up to your heart. Then begin from your hands and arms, and again move towards your heart. Now your back, and then your abdomen, moving clockwise on the abdomen to follow the movement of the colon. Then move to your chest and neck, and don’t brush on your face, as this is usually a more sensitive area and it’s better to use your facial exfoliator here. Brush your body in total for 3-5 minutes, gently but enough to feel some stimulation or tingles. Your skin will be flushed and stimulated. Your shower will wash off the dead skin cells, and then you must moisturise. Do not brush on broken or sensitive skin, and be particularly gentle on cellulite areas.
The gut holds the second brain and your healthy instinct. Listen to it! It is a message from the unconscious and does not have the complications of the conscious brain, which can get confused with ‘rules’, ‘right’, ‘wrong’ ‘shoulds’ or ‘pleasing others’.
Walk Barefoot and wear authentic minimalist shoes as much as possible. The more you do this, the more you will see results. This will support your alignment and do wonders for your Diastasis Recti as well as your whole health. Walking Barefoot can help make it easier to re-align your spine and pelvis. Here is a great little clip to guide you to realign to a neutral spine and neutral pelvis and therefore have a healthy posture; from Carrie.