All posts tagged healthy living

September 30, 2013 · Blog

Exercise Snacks

I know I am like most mothers and I think my children are brilliant, beautiful beings. But in my case it’s really true! God bless them! I will give you one example.  Last week I was sitting with my daughters Yvonne and Laura and my son Michael. We were shooting the breeze, laughing a lot and talking about our lives.

I was telling them how I am having a problem with too much sitting.  I never used to sit down.   All day I was moving.  How ever since I became a health coach and health blogger, I am sitting more than ever. Sure I get at least ½-1 hour of vigorous exercise, but the rest of my day I find myself sitting a lot.

I did ask my family for a treadmill desk for my birthday,( that I still want, hint, hint) but they just don’t like the concept.  I still have hope that one day I will be blogging and walking on my treadmill desk simultaneously.

Getting back to the story, Michael brilliantly suggested  ” Ma you have to take  a few “EXERCISE SNACKS’!”

Every hour to hour and ½ of sitting, take a five-minute exercise spurt.  Well you heard it here first folks, I am officially coining that phrase in my son Michael Harari’s name!!

Exercise Snack, ha! I love it! What do you do for an exercise snack? Share your ideas in the comments below!

Now I will give you all the same idea.  Take exercise snacks when you have been sitting too long. It’s great, life changing.  What a great pick me up.  It not only helps  the circulation in your legs, but I bet it will get your brain speed back up to normal as well!  A couple of rounds of jumping jacks, a brisk walk for 5 min., a sprint around the block  or a couple of rounds of  burpies should do it.  Set the timer on your phone so you don’t sit too long, and go for it!!

If you see me speed walking  or running up and down my street, you will know I am just “Snacking”!

 

 

 

 

September 24, 2013 · Recipes

Almond Milk

1 cup organic almonds

4 cups pure water

1 tsp vanilla extract (optional)

stevia to taste (optional) or 2 dates

1 nut milk bag

Put almonds, water, vanilla, and stevia in a blender. Blend on high speed until well blended and smooth.

pour through a nut bag or cheese cloth into pitcher and squeeze. The milk will keep well in the fridge up to 4 days.

Fresh. Raw. Homemade. Awesome!

August 7, 2013 · Blog

Just Say Yes!

When clients ask me what they shouldn’t eat, my answer usually goes something like this;

“You know what you shouldn’t eat, my job is to tell you what you should eat.”

 

Some how with old and young alike the minute you say no to something, that’s the very thing they want, and they want it bad!!

My advice to parents, husbands and wives is to accentuate the positive. Instead of telling your loved ones to put down the cookies and chips, offer up their favorite veggies and fruits.

I actually learned this lesson the hard way.  Back in the day, I freaked out when I saw my kids, or any kids for that matter eating sugar, high fructose corn syrup, blue ices, and other chemically laden things.

My reactions backfired big time.  My children told me, as they got older, about how they used to stuff themselves with sugar (and everything else I said not to eat) when the opportunity came up.

It is so much more effective to focus on what you can say yes to, in a positive non-reactive way.

A little bit of psychology goes a long way. Instead of saying “I am not buying sugar cereal it’s poisonous!”  You can say “Oh we ran out of that, try this…..”

If a child asks for something you do not want them to have, you can firmly say ” That is not one of our choices today. You can choose A or B.” Let them choose from 2 or 3 healthy options that they like.

I also want to suggest good old bribery to get your kids to try new vegetables and healthy foods they’re not used to. It takes 3 times for a child to be exposed to a new food and for them to like it. So write down each time they try something new. After 15 times of trying new foods, buy them an agreed upon gift. It can be inexpensive and small.

 

I’ve been seeing amazing things happen with these simple guidelines. Children who only ate chicken nuggets and noodles are now eating broccoli, string beans and asparagus, and they love it!

Do you have any good ways to coax a picky eater? Share with us in the comments below.

 

May 8, 2013 · Blog

How Should You Drink Your Water, Hot or Cold or Room Temperature?

For over 20 years I have been drinking water at room temperature, except for a brief period when I was following the Ayurvedic suggestions that had me drinking hot water through out the day. (Truth is, it’s very relaxing.)

Many opinions hold that cold water makes the body work too hard.  It has to expend energy to first bring it to body temperature and then digest it.  These opinions suggest a loving approach to the body; don’t be too hard on it.

Last week I posted about the leptin reset that I am doing. It’s going real well, thank you.  The same Dr. Jack Kruse has another protocol that goes along with it. It is called Cold Thermogenesis (CT).  Ever hear about the Polar Bear Club? The people who swim in the ocean in midwinter? That is the ultimate CT.

The protocol starts by exposing the body gradually to cold.  First drinking cold water and taking cooler and cooler showers then dunking your face for increased times in ice cold water and finally ice packs and ice baths for the body. The ice baths are an advanced technique to be used under the supervision of a health practitioner.  Dr. Kruse claims that this protocol;

  • Increases metabolism
  • Is amazing for weight loss
  • Reverses inflammation
  • Better sleep
  • Better recovery from exercise
  • Boosts thyroid and adrenal function

Athletes, military units, and scientists have used this to increase the limits of human endurance.

Ray Cronise at Thermogenex – Fuel the Burn, says you only need to expose yourself to temps below your body temp to reap the benefits. Cool showers (60-75 deg), swimming in cool water (70-80 deg), and lowering your ambient temperature (house thermostat) to below 60 degrees are all good ways to increase CT.

Dr. Kruse advocates ice baths and extreme cold air temps found in walk-in chillers to be better. He says you should shoot for a skin temp of 55 degrees in your CT session. If this is done, care should be taken to avoid hypothermia and frostbite. He also advises starting by soaking your face in cold water to activate the ‘mammalian dive reflex’. Mammalian diving reflex – Wikipedia, the free encyclopedia

These opinions drive the body and push it to be in better internal shape. It’s kind of like the difference between restorative yoga and hard-core Crossfit training. You choose.

Warm water is definitely more soothing and comfortable. The thought of cold showers makes me cringe. However I know that uncomfortable situations do make us grow in many ways.

I am kind of on the fence on this one.  As far as weightloss is concerned, weightloss remedies always have some thing in them that increases heat in the body to speed up metabolism. That is exactly what CT does.  I do like the idea and the benefits of Cold Thermogenesis. I may just start with a glass of cold water and give my body a little internal workout!

I would love to hear what you think of this in the comments below. Let’s get this conversation going!!!

 

May 1, 2013 · Blog

The Key to Obesity

While doing some research on weight problems and Paleo, I came across a brilliant man. His website is www.jackkruse.com. This man is a neurosurgeon and used to be a dentist; he is also a Paleo Health Coach.  Dr. Kruse used to weigh 350 lbs. He lost the weight and kept it off for over 5 Years.   I have studied his hypothesis and listened to many hours of webinars that talk about his answer. It’s awesome!

 

 

The answer, he claims, is leptin resistance.  He has proven over and over with patients and readers of his blog, that resetting leptin, the master hormone, and increasing leptin sensitivity not only cures obesity, but Leptin resistance makes us more susceptible to every other health issue related to inflammation in the body;

  • Osteoporosis
  • Disease in your back
  • Degeneration of the spine
  • Neck problems
  • And problems in the brain
  • Hormone imbalance
  • Dental Problems
  • Etc…….

According to Dr. Kruse 68 percent of people who go on a Paleo template do well. The rest are leptin resistant, can’t seem to lose weight and sometimes gain. He says it is all simple biology

(not really so simple).

 

This is where his Leptin reset works its magic.  I have seen this over and over in my own practice. I have clients who follow the Paleo template and can’t lose a pound! Now I understand why and I can guide them correctly.

 

Dr. Jack Kruses’ Paleo reset takes about 6-8 weeks, Unless a person is severely leptin resistant then it takes longer. If you transition onto a Paleo diet, he claims you will never have to “diet” again!! Well for someone like me who has tried virtually everything, that is an exciting thought!

 

I am doing the leptin reset right now, I will let you know how it goes.  I will keep you posted along the way! Wish me luck.

 


April 10, 2013 · Blog

Anger management

Hey guys, as you know I am an AAMET Certified EFT Coach, a tapping coach.

I help people release negative emotional problems. One of the most disturbing

problems that people struggle with is ANGER.

 

I recently bought and read an amazing workbook that was developed for prison inmates. These inmates are working with Gene Monterastelli, the author, in a highly successful program. Gene does this on a volunteer basis, God bless him.

For every book you purchase 4 books will be given to prison inmates to support the effort.

 

I noticed, in the book, that Gene thanks my mentor Jondi Whitis for her help and contributions. A big shout out to Jondi!

 

I just have to say this is one of the most amazing books I have ever read. It is not just for inmates, that’s for sure!

 

Reading this book was a very big awakening for me. Here I was researching the best way to help a client who has an “anger problem” and I discovered that I too, have lots to work on for myself in this area.  I have to say I think of myself as a very even tempered person.  Reading “Comprehensive Anger Management” helped me see where the poisonous anger does take hold of me, and now I also have a clear path to grow and improve.

 

The way Gene dissects and pulls apart the process of getting angry, the way he shows you how to consider the choices that are available to people during this process is truly amazing! This is a Life changing workbook. The instructions on how to tap for anger are clear and understandable.

 

Consider purchasing a copy of this truly helpful book for yourself or someone you love.   You can order here:    https://www.createspace.com/4186443

 

“Between what happens to us and our response is a space. In that space lies our freedom to choose our response.” Anonymous

 

Read the book!! Create space!! Tap and heal!

 

 

March 20, 2013 · Blog

Paleo Rocks!

Okay people, listen up!!! In the past week alone I have read 3 Paleo-bashing articles.  The science is out there but there are people who are tenaciously holding on to a set of conventional principles that don’t seem to be working. With animal protein and saturated fat being villainized and whole grains becoming “health food” Americans have become fatter, sicker and more unhealthy than ever.

If you would like the studies and science behind Paleo please go to www.chriskresser.com and www.robbwolf.com. These two are biochemist researchers who are on the cutting edge, and get down and nerdy with the science . Or read Rob Wolf’s book “The Paleo Solution”.  I follow them regularly to get the latest studies and reports.

All I have, which is nothin’ to sneeze at, is results. I coach many clients with a ‘Paleo template’ Diet, which is a more individualized version of a Paleo diet. Here are the results I have personally witnessed in my practice, thank God;

  • Adults who have healed their guts, depression, and anxiety with this diet and Tapping.
  • Autistic and ADHD children who have become more attentive and interactive as their digestive tracts are soothed and healed.
  • Compulsive eaters who are finding themselves a lot less compulsive and much calmer around food.
  • Children who complain of  constant tummy aches feel better after a few days and then go on to heal their guts.
  • People suffering from chronic constipation, acid reflux and poor digestion whose symptoms go away in a short time.

Before my eyes I see people healing from the most serious mental and physical illnesses. It is miraculous. Food is powerful! I’ve personally seen crazy results, documented in my blood work.  Back in the day,  I was a dedicated vegan.  I would cry to my doctor because I had so many numbers in my blood test results that were way off.  “But Doctor,” I would say, “I eat perfectly!! No animal protein, kale, seaweed, pure vegetable and nut oils, and organic whole grains!  How can that be?! ”They always blamed it on my genes. How ironic.

Fast forward many years……. 6 months after changing to a Paleo Diet. Perfect blood test.  Miraculous!!! You can’t argue with the proof. Please check out this video of a doctor who healed her MS by eating this way.

One claim is that the Paleo diet promotes obscene amounts of meat eating. The truth is;  the Paleo diet recommends 1/3 protein and 2/3 veggies on your plate.  Paleo is a huge part of the natural foods revolution. They recommend eating the best quality food you can find; Organic, grassfed, and local.  No processed junk foods.

These articles claim that we need grains, beans and legumes in our diets. Paleo doesn’t agree. All the nutrients in those things are found in greater amounts in animal protein, fruits and vegetables. The anti-nutrients (phytates) found in whole grains, beans and legumes can actually create mineral deficiencies over time.`They also damage the balance of good bacteria or probiotics in the gut, as well as the gut wall.

They  claim that the Paleo diet has too much saturated fat. They have not caught on to the fact that saturated fat is actually good for us! Watch the movie “Fatheads” and you will see the other side of the story. Or watch this clip on my website.

Even though those articles were so negative towards Paleo , in the comments below the articles you can see the huge amount of healing that is going on with the Paleo diet.  People are respectfully writing in about how they have healed everything from stomach aches to celiac disease to crone’s disease. Nice.

I don’t mind if people don’t want to eat “Paleo”. It’s a choice we all have. But the fact that so many people are doing so well on it, does say a lot.

 

 

 

 

February 27, 2013 · Blog

little sugar addicts

 

-Does your child ask for sweet foods all the time?

-Does she have meltdowns that end in tantrums or tears?

-Is he impulsive, restless, and wildly dramatic or talk a lot and fast?

– Does your child have a hard time paying attention or lock in on a task and then forget to do anything else?

-Does she cry easily and frequently?

– Is he moody and exhibit low self-esteem?

-Does your child have a lot of allergies, or persistent ear infections? Is he overweight?

 

All of these things may sound like normal childhood behavior, or everyday life.  “Mood swings, inability to concentrate, temper tantrums, and the most significant-low self-esteem are all the affects of too much sugar in your child’s diet.” Says Kathleen DesMaisons author of Little Sugar Addicts. 

Knowing how horrible sugar is for us, and especially our children, makes me want to jump up and down and shout “STOP GIVING THEM SUGAR!!!” Also knowing that will not help the situation and that a softer approach is always better, I try to contain myself and help those who are ready to be helped. I know how difficult it can be, so no judgement. Just a little education ;).

 

Little children don’t handle or process sugar the same way as an adult.  You may be surprised at how strong an effect a small amount of sugar has on a child’s body. “ If you have an adult who drinks a 12 ounce can of soda (40 grams of sugar)”, explains DesMaisons “they are having one gram of sugar per four pounds of body weight.  But if you give a can of soda to a 40 pound child, the dose relationship is very different.  For a child that is the equivalent of four cans or a six pack”!!!

 

 

What does sugar do to kids? It effects their brains and bodies, blood sugar, serotonin and beta endorphin levels.

 

Serotonin is affected by sugar. “ Serotonin is a chemical that quiets the brain,” writes DesMaisons. It makes us have a feeling of well being and peacefulness.  “Sugar sensitive children have lower levels of serotonin than other children.” By changing diet, these levels can be raised, creating more self-confident, in-control children with a much happier outlook.

 

Beta-endorphins, DesMaisons calls “ the brains own pain killer”. Children who are sugar sensitive are much more sensitive towards physical and emotional pain. Children who eat too much sugar tend to feel inadequate and unworthy, even if they are smart”, once the sugar wears off.

 

From all the research I have read over many years, I can say with confidence that the precursor to all addiction is sugar.

Researcher Dr. Robert Lustig says sugar is as addictive as cocaine according to brain scans.

 

Kiber Stanhope, a biologist at the State University of California Davis, believes that a calorie is not just a calorie and over consumption of high fructose corn syrup increases the same risks as sugar.

 

In his article in the Huffington post Dr. Mark Hyman wrote “people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine.  Binging and addictive behaviors are eerily similar in alcoholics and sugar addicts.  In fact most recovering alcoholics often switch to another easily available drug: Sugar.”

 

For those with personal struggles with food addiction, remember it is not a moral failing or lack of will power.  There is help available.

 

In my practice I see many children.  I have witnessed the huge change in their self-esteem and confidence when they are taken off sugar.  I am here to tell you it’s not impossible!!  Many parents are seeking help and the results are astounding!! Teachers are the first to comment. “ He’s a different child, so focused and calm.”

These are results that make my heart sing!! I have clients as young as 6 years of age who proudly proclaim “I don’t eat that, its not healthy!” When they are offered sugar laden treats.  They influence their peers and become empowered to make good choices.

 

DesMaisons has seven steps to fight sugar and its effects:

1.Eat breakfast with protein: and do it within the first hour of waking, to beat a drop in blood sugar.

2.Make connections between food and mood.  Never reward a child with food-especially sweets.

3.Change snacks.  Children under the age of 18 should eat every 3 hours to avoid a drop in blood sugar. In addition to good, well-balanced meals, your child should get several high-protein snacks throughout the day.

4.Eat protein lunches. Foods like poultry and meats, eggs and nuts are all essentials.

5. Cut any white flour breads and pastas from your diet.

6.Take out the sugar. (“Notice that taking out sugar is not step one. It is step six,”)

7.Take care of life. Relax have fun and spend time with your family.

 

 

 

 

 

 

February 20, 2013 · Recipes

Delicious Paleo Slider Buns

3 organic eggs

1 cup raw almond butter

1/4 cup coconut oil

1 tsp lemon juice

1/2 tsp  baking soda

1/8 tsp salt

1 beaten egg to brush tops of buns

sesame seeds

-Preheat oven to 350 degrees F

-Mix together eggs and lemon juice until whipped and frothy

-add the almond butter and coconut oil. Mix well.

-add baking soda and salt. Mix well

-spoon batter onto parchment lined tray so it makes slider buns, 1-1.5 ” wide.(They get bigger)

-Brush each with egg and sprinkle sesame seeds on top.

-Bake for 12 minutes or until a toothpick comes out clean

These buns are so light and delicious!! Enjoy!!

February 20, 2013 · Blog

10 Reasons to Eat Chia Seeds

Ch Ch Ch Chia! Do you remember Chia Pets?  Those tacky fluffy animals?  Little did we know back in the day, that those little seeds were undercover super foods waiting to be discovered!

 

Now we know.  Chia seeds are making a comeback.  This time they can be found in health food stores and on websites galore for about $1 per ounce. They really are “super” food.

In the Aztec and Mayan cultures, Chia was used as a high-energy endurance food. It was great nourishment used before battle and long distance marches.

 

Top 10 Reasons to Eat Chia Seeds

 

1)   Provides long lasting energy:  Chia seeds form a gel when mixed with liquid because of the soluble fiber that coats the seed.  Researchers believe that this gel-forming action also takes place in the stomach, helping to slow the conversion of carbs to sugar.  This gives your body a steady stream of energy instead of a quick spike and crash.

2)   Soothing to the colon:  The swelling action of chia seeds helps to clean and sooth the colon.  It absorbs toxins while lubricating and strengthening peristaltic action.

3)   A complete protein:  Chia seeds are a source of complete protein containing all 9 essential amino acids.

4)   Rich in omega 3s:  Chia seeds are the richest vegetable source of omega 3 fatty acids.  They have the perfect balance of omega 3 to omega 6.

5)   Rich source of calcium:  Chia seeds are rich in calcium.  They also have magnesium and boron, which aid in the absorption of calcium.

6)   High in age-defying antioxidants:  That means they fight free radicals.  It also gives them a long shelf life (over 2 years). This shelf stability is not found in flax seeds or sesame seeds.

7)   Helps curb your nighttime snack attack:  Eaten as a pudding after dinner, chia can help us from getting hungry late at night.

8)   Weight loss aid:  Chia seeds prevent the absorption of some of the food and calories that we eat, they keep you full for hours.

9)   Cuts Cravings: Being deficient in minerals can create a craving for foods.  For example if you’re low on calcium you may feel compelled to eat lots of cheese and ice cream. You can add calcium to your food by sprinkling on the chia!  By balancing your minerals with chia, you can curb cravings that might tempt you.

10)   Reduces inflammation:  High levels of essential fatty acids in chia have anti-inflammatory properties on the body.  By aiding in the absorption of fat-soluble vitamins and reducing C-reactive protein, an inflammation marker.  Omega-3s reduce joint stiffness and pain.  Studies have shown that reduced inflammation lowers the risk for heart disease, arthritis and certain types of cancer.

Check out the recipe for Chia Seed Pudding.

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