Have you ever seen the #jerf on Instagram? It's everywhere, so I googled it. I had no idea it stood for: Just Eat Real Food, but what a profound, yet easy concept. I decided that when it comes to our health, in order to K.I.S.S we need to J.E.R.F.
Here are some ways to do so:
I will leave you with the JERF manifesto:
What is Real Food?
To Homegrown & Healthy,
How far is our society from just using food & drink as a means to nourish and fuel our body?
Nowadays, what we consume can take on multiple responsibilities, most of them completely toxic. We use it to self-medicate, to repress feelings, to overcome boredom, to procrastinate, to de-stress, to comfort, the list goes on and on...
One of my goals in working with a client is to get to the root cause of their issues around food, not just the "what," but the "why." I find this to be the fastest way to success.
So what are primary foods? They are aspects of our lives that either contribute to our happiness or misery. Some examples are:
Let's say, for example, I'm working with a young woman who initially comes to me for fat loss and fatigue. We move on to accomplish those goals and then some. But, it's still not enough. She keeps having body aches or pain on a daily basis, she feel depressed. Come to find out, she is in a toxic, abusive relationship at home and feels trapped. Regardless of what I physically do with this woman, she will never get well until she resolves that issue and breaks free from the abuse. That type of nourishment will always come before food.
Personally, I have seen the power of primary foods in my own life. The first career I had was not in line with my internal values, and my body was reacting accordingly. I became very sick, I stopped menstruating, was diagnosed with autoimmune and had large bouts of anxiety and depression. I was so focused on food during that time, but it wasn't what I needed. I felt like I had to continue doing what I was supposed to do as opposed to what I truly wanted to do in my heart. As soon as I freed myself from those restrictions, my journey to healing from within began and now I am on to help others! I have never found more joy in my career. Looking back, I can see why some of my habits were the way that they were. It makes sense.
I now ask that you take a moment and reflect on where you are with your health. Are you happy? How did you get there?
You may want to physically look better or perform optimally in the gym, but take a look at where you are nourished. Do you give, receive and feel loved on a daily basis? Are you happy at work, at home and moving your body in a way that feels good to you? Do you feel connected, grounded and have a sense of purpose each day? All of these things are absolutely critical on the path to your best sense of self.
I will leave you with this food for thought:
“How would your life be different if you were conscious about the food you ate, the people you surround yourself with, and the media you watch, listen to, or read? Let today be the day...You pay attention to what you feed your mind, your body, and your life. Create a nourishing environment conducive to your growth and well-being today.” -Steve Maraboli
To Wholefully You,
P.S. Friendly reminder * I am only offering complimentary initial consultations from now until the end of 2014. If you or someone you know is interested be sure to contact me as soon as possible. I will help to make the holidays happy & healthy!
Being obese is not genetic.
I'm sure many of you may think that's a very controversial statement, but that's what I believe to be true.
I do think that we are genetically pre-disposed to many things in regards to our health, including obesity. But I think that the want and will to overcome those conditions are what really sets us a part from others in our family line.
Take, for example, the son of a mother who is deceased from obesity/heart disease and a father who is extremely overweight. One would think the odds are against the son, but I don't feel that way. To me, those who are in generations before us do not determine what our destiny is based on theirs. That son has a choice to create his own future and mold his own life. If he makes goals for fat loss, has a plan and works towards it every single day- there is no way he will not be successful, regardless. I am sick of hearing "I'm fat but it's not my fault, it's in my genes..." Genetics don't determine how heavy you are, but they do play a role in how you can gain or lose weight. They also can't stop you from working harder in order to see results.
I recently had an interaction with a client who was feeling discouraged, depressed and hopeless. He is young, obese and comes from 2 parents who are the same. When I started to dig deeper and get to the bottom of what his childhood was really like, I realized a pattern. Most of his meals were eaten alone, he was consuming the same foods as his parents because that's all that was in the house, and now he has similar habits to them and a ton of negative energy while eating, which has carried on into his adulthood. He binges, is completely addicted to food and uses it to self medicate. A classic case of nurture over nature.
I explained to him that although it feels like he was set up for failure, it doesn't have to be his fate. He can stop self-sabotaging and if he chooses, his dreams can be greater than his genes.
Some things to remember when it comes to our health and family lines:
Here is an excerpt from a very blunt post of a guy who was formerly obese, and now has became fit:
"Medical condition? It’s the dance of chicken and egg. Genetics? Maybe genetics loaded the gun, but you pulled the f*ing trigger and reloaded twice."
The bottom line is when diet and exercise are done the right way, you can change your DNA. No more excuses!
To The Next Generation,
'Tis the season to be....sick? Not on my clock. Although I have been accident prone recently (I'll show you my big toe and how it lost to a plate in the gym), my immune system is stronger than ever. Everything that I do on a daily basis aids in the process, but incorporating essential oils has been the factor that seems to bring it all together.
Although essential oils have been around for thousands of years, people today don't know very much about the all-natural remedies. They can be used for a variety of purposes and I have seen these benefits first hand. Frankly, it's VERY hard for me to choose my favorite. So I won't. But, there are some essential oils that I have been giving a little extra lovin' recently. I decided to share with you which one and why, as we continue to learn and expand our all natural farmacy cabinets. Here are my top 4 every day oils for this month to keep me strong, sane and sassy:
Thieves: The immune building powerhouse that keeps on giving. I apply this twice a day to protect from pathogens and diffuse it in the air to help kill germs and bacteria. On mornings that I've woke up with a scratchy throat, I will gargle with warm water plus a drop or 2. It helps soothe almost instantly. There are so many ways to incorporate Thieves in your life. The possibilities are endless.
Lavender: I was told, "If you are going to have any oil at all times, make sure it's Lavender." That person was right. I find myself using this oil all day, every day. I had a patch of annoying Eczema at the close of summer and a concoction of coconut with Lavender oil helped to take the itch away and heal on it's own. I will drop Lavender in baths at night to calm and cleanse my daily stressors away. My dogs also think they are getting in trouble when I rub Lavender down their spine, but even 2 crazy Pitbulls calm down with a little of this oil in their lives. I love spraying freshly clean sheets with Lavender. It's a staple in this house.
Purification: This is my go-to when I'm cleaning. I diffuse it in the air to neutralize any odors and make everything smell so fresh and so clean. My chin also thanks Purification for that time of the month when it feels like breaking out. Pimples don't like this oil at all, which is why I love it. I also gashed my shin a few weeks back (thanks box jumps) and this oil was what I was using daily to help promote healing and prevent infection. It's a good one to always have on hand.
Lemon: When life hands you Lemon oil, make everything. Kidding, but not really. I drop lemon in my water every morning to rehydrate, refresh and start my day off right. I degrease my pots, pans and stovetop with this oil and diffuse it to lighten the mood of my house. I will drop this oil in a load of laundry or the dishwasher for a little extra oomph. I've also used this oil to rub scratches from my dogs' nails off of my car and will make homemade salad dressings using Lemon oil. It rocks.
If you are new to the oil game or have any questions please feel free to reach out to me personally and I will help in any way that I can. I'm telling you, I will never go back to not having a house full of oils. They are fun, easy to use, and help me to protect myself and my family from the daily toxins of the world. These 4 are just a small piece to the entire puzzle. There is literally an oil that can support with everything in life!
For more information or to order your everyday starter kit please click here.
To Love, Life & Oils
Although we've been lucky this year with a mild Fall season, the reality is Winter is just around the corner. I'm the person who dreads this time of year, every year. I try to make the most out of embracing the cold, but the reality is, I still don't enjoy it at all. I have found 1 thing that helps my "winter blues" more than ever and that's what I'm here to talk to you about today.
I'm sure you, like most people, feel better in the summertime, soaking up the sunshine. Do you have any idea why?
What we soak in and make from the sun is extremely healing for our bodies. Vitamin D is a powerful tool and in many leading health care providers' opinions, the most critical one in building our immune system and fighting off diseases. They are finding however, that most Americans are extremely deficient for many reasons.
So what's the big deal?
Here are some facts that you may not be aware of:
The best way to know your levels is to get tested through your next routine blood screening. How to get your vitamin D is a controversial topic, but I strongly believe in supplementation. I take 5000 IU of vitamin D every day, all year round. I have found that it has helped with many of my issues, including seasonal winter depression.
If you are looking for more information please check out: http://www.vitamindcouncil.org/ & I will leave you with this quote:
"In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such profound effects on human health." - Soram Khalsa MD.
To the Healthiest Winter Ahead,
I would be living in a fantasy world if I said I was able to buy all of my food organic. I wish that were the case, but it's not. Part of my mission has been to figure out the importance of which foods are nice to have organic, versus which foods need to be organic. There is a difference and it's the secret to eating healthy on a budget.
When it comes to shopping right on a budget as a whole, here are my tips for success:
What are your secrets for eating right while the budget is tight?
To Your Best Life,
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,