Metabolic Syndrome is a combination of risk factors that are associated with chronic health conditions and issues related to aging. Some of these include:
Type 2 Diabetes
Polycystic Ovarian Syndrome...the list goes on.
The scary fact is that 1 in 3 adults meet the criteria for Metabolic Syndrome and problems in adolescents are rising very rapidly. Here are 5 markers that measure this condition. If you have 3 out of five, you are at high risk.
Elevated Waist Circumference
> 40 inches in Men
> 35 inches in Women
>150 mg or taking medication
<40 mg in Men
<50 mg in Women
Elevated Blood Pressure
>130 systolic and >85 diastolic or taking medication
Elevated Fasting Blood Sugar
>100 or taking medication
There is good news if you or someone you know happens to be at high risk. Being diagnosed with Metabolic Syndrome can and should be used as a crossroads for intervention, before the diagnosis becomes something more serious and irreversible.
If you meet the criteria for Metabolic Syndrome, have read this article, and are now ready to make changes in your life, contact me today for 10% off your entire coaching program.
Know where you stand, take action immediately and always find an additional support system. I know it can be scary at first but so is a lifetime of chronic disease and suffering.
It's time to join me in ending this epidemic.
"Get busy living, or get busy dying..."
Let's face it, this summer has been chaotic, fun and hands-down the best season of the entire year. But, after a while the desire to get back into a structured routine takes precedence. Our bodies crave consistency and will always perform optimally when we honor that calling.
Here are 6 reasons why September is the time for you to finally put yourself first:
So, what are you waiting for? Contact me today and mention this post to get 10% off any coaching program or session with me (offer valid until 9/14).
Seasons change and so can you!
To Your Best Life,
Have you received routine blood work this year? If not, you should make it a priority as we come into the fall season.
Most people don't understand the importance of getting a full spectrum screen at least once a year. There are many factors that affect our health- monitoring our deficiencies and other potential hazardous issues in our body is one critical way to stay on top of our health.
So what should we ask our doctor to test for during the exam?
Unfortunately, most traditional practitioners will not be as thorough or think it's necessary, unless you ask. It will also depend on your insurance, but checking for these markers will be covering most angles:
-CMP (Comprehensive Metabolic Panel)
-CBC (Complete Blood Count)
-Full Hormone Panel
-Full Thyroid Panel (not just TSH)
-MTHFR (Genetic mutation that affects the methylation process: this is just a one time check, not yearly)
-Magnesium, Sodium, Potassium, Calcium
- Vitamin D! (Last year, this saved my "winter blues")
-CRP (Biomarker for inflammation)
- Hemoglobin A1C (Diabetes risk)
Check with your doctor to see if there are any other tests that he/she thinks is important to know at this time in your life and then double check your coverage before going thru with the exam.
Marrying the results of your specific blood work with a personalized nutrition and wellness program is the absolute recipe for long term success and vitality. The future of medicine is both traditional and holistic working together for healing, and this is a great place to start.
For more information from the master of Functional Blood Chemistry check out Datis Kharrazian and his two books: Why Do I Still Have Thyroid Symptoms? & Why Isn't My Brain Working?
Do your research, speak with your doctor, and get scheduled today!
"Do Something Today That Your Future Self Will Thank You For..."
This past weekend was one of the most beautiful ones of the entire summer. I don't know about you, but everything on my "to do" list definitely did not get done. One of the things I typically accomplish is grocery shopping and meal prepping for the week, like discussed in a previous post. Due to endless rays of sunshine and sand bars, I chose to spend that time at the beach. Can you blame me?
The great news is, thanks to Artisan Bistro, our house has healthy meals stocked until I am able to make it to the store. I am usually not someone that likes already prepared meals, but let me tell you, these are delicious. They are clean, so easy to make and great for the entire family. A simple flash freezing process allows them to stay fresh right until they hit your front door, and will remain that way in your freezer for months.
Every Artisan Bistro entree is made from all natural and organic ingredients. There are gluten free, dairy free, soy free, and nut free options, making it allergy friendly for all. The balsamic glazed chicken is my favorite, but they have all kinds of options ranging from chicken to turkey to salmon. Yum!
Click here to check out the website and see for yourself. You will need a Practitioner code to purchase, which is 592664. Depending on your freezer space and budget, meals can turn out to be under $8.00 each!
Any questions please don't hesitate to ask me. I look forward to hearing about your favorite dish~
To Meals Made Simple,
There is always a debate between meat eaters and vegetarians on how much protein an individual needs, where they get it from and how often they should be consuming it.
In my opinion, protein is the stumbling block in our society today. Carbohydrates are cheap, readily available and enjoyable to eat. Most people do not even come close to their daily intake of protein, lacking in the essential and branched chain amino acids that we need abundantly. This can be for many reasons, but for a long time, animal protein has been given a bad rap.
The problem is not necessarily animal protein, but saturated fat in general; the omega 6 fats and other highly processed oils that are found everywhere in today's society. Combining these types of fats with foods that are high glycemic, that's a recipe for heart disease. Also, the quality of meat is a huge issue; making sure to get free-ranging animals is what makes the difference.
But just how much do we need?
A 150 pound person who works out 5-10 hours a week needs about 120 grams of protein each day. It's not that being a vegetarian is bad or something that I am completely against. It's just from a nutrition perspective, it is so much easier to achieve this daily intake when consuming animal proteins in conjunction with a plant based diet.
If you are looking for more information, please check out The Paleo Diet for Athletes. This book is a great resource for those looking to have a greater understanding.
Moral of the story: if you want to be lean and optimize your athletic performance, it's critical to reach your protein requirements each day! Best way to do this is with clean animal protein; just like our ancestors.
To a Wholesome Week,
As we come into the last month of summer, I want to offer a special promotion to everyone who has been following me here at Shore Nutrition & Wellness.
From now until August 31st, mention this blog and you or someone you love will receive $50 towards your next coaching service package with me.
*Today is Your Someday*
What are you waiting for?
The hardest part of change is the first step. But life gets easier after a single action is taken, especially when it comes to your diet and lifestyle. Here are some simple ways to make sure that the plan you are on keeps you motivated, focused and inching towards your goals. Why else would you commit to doing all the work entailed?
-Look at the smaller picture: The "all or nothing" way of thinking inevitably sets you up for failure. Something is going to take you out of the bubble you've made for yourself, so why even create it in the first place? Focus your energy to that of a weekly basis, and implement 1 positive change. After 7 days, reassess your progress. If you have been completely successful (and be honest), move on to the next goal. If not, you should repeat the same until it becomes something that comes natural. Baby steps are always better than no steps at all but you want the process to feel as organic as possible.
-Recruit teammates: This is critical but most people miss out and wonder why their new-found life has been short lived. Committing is the most important step there is, but validating that to others and allowing them to hold you responsible changes the whole game. Remember the saying, "there's no I in TEAM?" Write everything you'd like to accomplish down. Tell your spouse, friend, or hire a coach/mentor to guide you. As humans, we are quick to justify and compensate in our own heads, but you will be 110% more likely to stick to the plan when you add that extra accountability and a solid support network around you. It's proven.
-Add it to your planner: Let's face it, life is extremely busy and it seems to just keep getting crazier as time goes. It's easier to say things like, "I don't have time to exercise," or "I wish I could do __________ but _________." The reality is, we schedule every other activity in our life, why can't we add ourselves to the list? I live and die by my planner, including my "self" tasks: I jot down my workouts, rest days, grocery shopping time, acupuncture appointments, walks with my dogs, and every other responsibility I have to my overall well-being. Then, I stick to it. I know that every aspect of my life is what makes me whole, and I hold it as high of a priority as everything else.
Starting will always be overwhelming for every person that sets out to accomplish something new and outside of their comfort zone. The key is to not allow the task to become so great it overwhelms you, because then you may choose to give up instead. Set yourself up for success! Do this thru small positive changes, outside support and proper time management.
"You don't have to see the whole staircase. Just take the first step..." MLK
To Your Greatest Journey Ahead,
We've all been there. 1 drink turns into 4 or 5 and before you know it you find yourself squinting at the bright lights of last call. Maybe this sounds just a tad too familiar, especially after a fun-filled holiday weekend? However, don't worry! Here are 5 natural ways to beat a hangover and start your week off on the right foot.
1. Consume a solid breakfast: most people choose to fast or not eat after a hard weekend of too much food and drink. Ah! That's actually the worst thing you can do. The key is to jumpstart your metabolism with healthy fats and proteins as soon as possible. Opt for scrambled eggs, avocado and greens this morning. It will make all the difference in your energy levels and keep your cravings at bay.
2. Go to the Beach: honestly, I can't tell you there's scientific proof this will actually help heal your alcohol woes, but just trust me on this one. Get yourself together, head to the beach, go for a swim and just absorb some good ol' Vitamin D for a few hours. Read your book, take a walk, people watch for a few. You will feel like a new person when you leave.
3. Find a yoga class to join: thinking about doing a hardcore, strenuous workout after a binge is the last thing anyone wants to do. Yoga is a great way to gently get moving, break a sweat and work on your mobility. It's the perfect activity to set your week up for exercise success, not failure.
4. Hydrate, Hydrate, Hydrate: just when you think you've had enough water, drink more. We all know that alcohol and icky food is dehydrating, so consuming a lot of water will be key to your turnaround time. Coconut, lemon infused, or even sprinkling high quality sea salt to your water will help you heal faster. Although I'm not a huge fan of "juicing" for meals, I do think utilizing this method in conjunction with whole foods is a great way to get your vitamins, minerals and electrolytes back to normal.
5. For the inevitable next party ahead: eat a solid meal before you start drinking (brown rice sushi is a great choice) and get a few waters in between cocktails. Avoid shots as best as you can and find a spot that allows for great music. This way you can shake what yo' Momma gave you, sweat and dance the night away. It helps!
What are some of your best healthy hangover cure secrets?
There are many holidays throughout the year that bring families and friends together to celebrate. This means endless amounts of comfort food, drinks and traditions. Great, right? Right! Parties and gatherings don't have to be a reason for you to derail and go off program or an excuse for you to stay home and hide in your organic bubble. Here are 4 simple strategies for surviving the 4th this year while maintaining your healthy and fit lifestyle.
1. Never go to a party hungry: I am putting this one first because it's definitely the most important. You are only setting yourself up for failure as the tables of food and drink will literally talk to you as soon as you arrive. Plus, if you decide to have a drink on an empty stomach? You will be non-stop munching all night. Have a hearty snack about 60 to 90 minutes before and it'll be smooth sailing. An apple with almond butter, shake, or 2 hardboiled eggs are all great options. Focus on protein with a little bit of fat and you will be able to make better choices at the picnic.
2. 1 for 1: Speaking of drinks, for every alcoholic beverage you consume, have a glass of water or seltzer with lime in between. This will help you stay hydrated, monitor how many drinks you're actually having and also feel a lot better the next day. Plus, with the lime no one will even know you are the smartest one at the party.
3. Be the activity coordinator: Most of the time when people get together they end up sitting around, eating and drinking their faces off. Which can be fun and entertaining in and of itself. But why not add some games and activities to the BBQ? Set up a volleyball net, flag football game, or even charades. Not only does this get everyone up, moving and laughing, but it takes all the focus off of the food and drink alone. Fun and friendly competition beats the hell out of french fries and foot long hot dogs.
4. Practice staying mindful: Ask yourself - what does this holiday really mean? When we take a step back and really think about it, the answers are astounding. We are gathering on the 4th of July as a celebration of independence, our nation's birthday and that we are all "family" who takes pride in our country. Let us focus on the freedom we have as citizens of the Unites States and celebrate all of the wonderful opportunities that we are presented with each day.
I know the week ahead is filled with tons of celebrations for a lot of people, so I hope that these suggestions make it just a little bit easier for you to find ways that satisfy your need to party. Remember all it really comes down to is finding the balance that works for you. Happy 4th of July!
"Celebrate we will, for life is short but sweet for certain." DMB
In Love & Liberty,
Many people have different reasons as to why they accomplish certain goals, and give up on the rest. But when it comes to your health, what really drives you to want to succeed?
For me, my motives have changed as I've gotten older. I'm absolutely a product of my raise, so my initial reason, without even realizing, was I wanted to be athletic and keep up with my teammates. I played sports all year long and if I got sick or hurt, I was benched. That was enough for me to make a conscious effort to take care of myself, to avoid temptations and stay on the right path . As I continued to grow into a woman, I became inundated with all sorts of media and my perceptions started to change. It was then I felt like in order to be fully accepted I had to be skinny, count calories, but also manage my highly active lifestyle. That's what all the television shows and magazines said, and I placed my value in those concepts. Unfortunately, it lasted for a majority of my life until about 3 years ago, when things started to take a turn. Now I have embraced the want to be strong, fit and able to continuously push my limits from before. This has luckily become widely accepted and embraced in today's day and age. However, the strong vs. skinny struggle is still real for all women, and for a long time, my mind and body internally battled.
It wasn't until recently that I have solidified my reasons for why I wake up each day and chose my health and happiness. The truth is, I believe in wellness, not sickness. I think putting everything else aside, prevention is the absolute solution to most disease we have in this world, including cancer. Nutritional Genomics is the future of medicine.
Food does matter. Proper supplementation matters. Managing your stress and becoming aware of what you are genetically disposed to is most important. Do you know what you are up against as you age? I have one parent who is healthy, active, energetic and then I have another who has symptoms showing the opposite. I believe my future lies in my hands and that goes far beyond what I see in the mirror each day. Of course I want to look and feel good, but my inner drive goes much, much deeper than vanity.
What I know for sure is that life is only worth living if you feel alive. Regardless of what motivates me, I've made a commitment to use the knowledge I have to choose wellness. It's not easy and I must be reminded every single day, but I know it's promise that will always be worth keeping.
To Your Best Summer Yet,