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Diet

Food as Medicine

food as medicine

Mama Always Said: You Are What You Eat

Maybe mom really did know best when it came to nutrition. As research has shown, what we eat can actually impact our health profoundly. Over the years, we have learned that our dietary choices can influence our risk of disease. And some have made it a profitable business to teach us new ways to look at food (anti-inflammatory diet, Keto, heart healthy, etc.).  continue reading »

Balance Your Body – Stave off COVID-19

If you feel like you’re battling frequent colds, a cough that won’t quit, or just seem to be tired all the time, it may benefit you to find time for a daily walk or simple exercise routine. Doing this a few times per week can have many health benefits and help build your immune system.

Viruses such as COVID-19 take hold in our bodies when our immune systems are at their weakest points. Below are a few ways to help increase your immune function so your body can function as it’s meant to and stay balanced! continue reading »

Foods to Eat to Help Depression

Many have heard the question posed what came first, the chicken or the egg? But how does that concept apply to depression? It’s well-known that when we’re depressed, our motivation and interest in maintaining a healthy and balanced diet subsides in the same way our energy does. Harvard Medical Students positioned that same question in relation to depression; what came first, depression or a poor diet? continue reading »

Healthy Eating from Early to Late Summer

Traditional Chinese Medicine or TCM is all about balance. In this ancient system, the key to health is to move through the world in such a way that our bodies can remain in homeostasis, in balance. This idea connects to sleep patterns, what we eat and ultimately the flow of Qi, or energy, throughout the body. For that reason, healthy eating in summertime, according to TCM, is all about using cooling foods to balance out how hot it is outside. In other words, we can find homeostasis from the inside out. continue reading »

Eating Well for Springtime

Traditional Chinese medicine says aligning your diet with the seasons is one of the best ways to stay healthy. Mother Nature provides exactly what we need to be healthy. Paying attention to the fruits, vegetables and herbs that grow during different seasons in the region where you live is a great way to incorporate the philosophies of traditional Chinese medicine into your own life and access greater healing. continue reading »

Boost It With Ginseng

Ginseng is said to resemble a human body in shape, and it has been used for years in Asia.  Recently, it has become a popular item in Western culture. Many claims about this root have been advertised, such as its reputation for extending longevity and its use for stamina and endurance. Let’s look at the types of ginseng and the differences.

There are three main types of ginseng used: continue reading »

Putting My Oxygen Mask on First – Trajectory of Health (Healthy Eating)

I recently made changes in my diet to improve my overall health. I questioned whether I should make such significant changes – I know the value of starting with one small change for overall lasting improvement. My weight tends to vary fairly significantly. I’ve struggled with being mindful and present while eating. I tend to eat my emotions to avoid experiencing them.

I also am concerned about the health impacts of “yo yo” dieting. But when I look at my weight journey, I realize that I shouldn’t be focusing on the peaks and valleys. My weight journey as any journey in life, isn’t a straight line….I’m human. And life isn’t that simple. However, the overall trajectory is heading in the right direction. continue reading »

Walnuts and Your Brain

Many people like to add walnuts to food to add some zest and a little crunchy kick, but walnuts are much more than a flavor additive, as they are chock full of healthy properties and have been used in Asia as an overall health tonic and brain booster for years. Let’s take a nutty look at walnuts.     continue reading »

Healthy Eating According to Traditional Chinese Medicine

Do you consider yourself a healthy eater? Do you follow the guidelines set forth by the government for healthy eating? Or have you gone rogue? There are as many different definitions of healthy as there are colors in the rainbow. But according to traditional Chinese medicine, there are certain guidelines that will keep the body happy and healthy throughout life. Let’s explore this a little deeper. continue reading »

Putting My Oxygen Mask on First – How Lost Tons of Weight

I didn’t just lose 15 lbs in February. I probably lost 300+ lbs! I didn’t just release extra weight during my month of detox. I donated bags of things that I no longer needed that were taking up space in my home and practice. I started releasing emotional baggage that was weighing on me more the physical weight or the clutter combined. So why was this detox so successful for me? Here’s a summary of the things to which I attribute the success.

Mindset – Meditation, Momentum, Visualization & Gratitude

  1. Strengthen the mind/body connection through meditation

While I technically didn’t start the strict dietary changes until February, the process started back in September when I started meditating regularly. Meditating consistently has strengthened my mind/body connection. Previously when it came to food, my brain was making all the calls. It had lots of reasons for why I should eat whatever I wanted – I’ve had a hard day, I’m exhausted, I’m stressed, I’m celebrating. After I had been meditating consistently for some time, it was easier to “hear” what my body needed.

In January, I read Marie Kondo’s The Life-Changing Magic of Tidying Up. and started to declutter. As part of her process, you have to physically touch everything you own and ask yourself whether it sparks joy. That exercise further strengthened my intuition and mind/body connection and the process spilled over to other areas of my life including diet and exercise. I started noticing what foods and movements sparked joy in my body – and what had the opposite effect. 

2. Start with one small change to gain momentum

I am a recovering perfectionist. My friends had been urging me to start intermittent fasting, but I kept putting off starting, saying that I need to clean up my diet first. Finally one of my friends got fed up of the same excuses and demanded that I start within two days. She insisted I start narrowing the timeframe that I eat during the day without making any dietary changes. She got me in action. I started to notice that my clothes were looser and I had more energy. The small successes I was seeing inspired me to make more changes.

3. Visualization (imagination)

In the fall, another friend reminded me of the importance of visualization in achieving your health goals. I started imagining how I will feel when I achieve my health goals. I imagine how energetic and invigorated I will feel during the day. I imagine the excitement and pride I will feel when I do my first pull up. I imagine the joy of being able to go for a run with my son without knee pain. I imagine how strong, independent and happy I will feel to be able to do CrossFit with my kids when I’m in my 50s, 60s, 70s, 80s. I imagine how it will feel to be able to wear the jeans I purchased in Italy years ago. I imagine myself as a person who enjoys eating lots of vegetables, being active and taking care of my mental health.  I imagine myself knowing that I AM ENOUGH the way I am right now.

4. Gratitude

I also spent time appreciating my body and health as they were today. Every morning before I get out of bed and night before I go to sleep, I review the things for which I’m grateful. That often includes my health, that I haven’t gotten minor or major illnesses, my strength, the areas of my body that have no pain, etc. It’s important to balance being happy and grateful for what you have while striving for more.

Addressing My Insulin Resistance

I haven’t been diagnosed with insulin resistance, but I’m sure I was.

  1. Intermittent Fasting

By practicing intermittent fasting, I was able to address the insulin resistance which would’ve sabotaged any attempts to change my diet. I started by narrowing my eating window to 8 hours/day. Because I am not a coffee drinker, I drank water with a few drops of doTERRA Slim & Sassy to manage my appetite until it was time to eat. I learned that feelings of hunger are caused by a hormone, and will go away within 10-15 minutes even if I don’t eat. Check out this post from CrossFit Impact for other fasting tips. For more info about the benefits of fasting, I recommend the books The Obesity Code by Jason Fung and Delay Not Deny by Gin Stephens.

2. Acupuncture

I started having regular acupuncture treatments to address my digestive system.

February Detox

After all this preparation, I officially started my detox on Monday, 2/5.

  1. Eliminate processed foods

I eliminated sugar/artificial sweeteners, gluten, dairy and soy from my diet completely to significantly address any inflammation in my body. Initially I committed to doing it for two weeks with the intention of doing it for at least 30 days. My brain felt too overwhelmed by 30 days, so I tricked it by saying I would just do it for 14 days and re-evaluate.

2. Eat a variety of veggies

I also committed to eating at least 5 servings of vegetables per day and at was least 3 different colors. I felt like I had some issues with my gut health that was causing brain fog, anxiety and mild depression. Eliminating sugar and gluten and increasing the variety and types of vegetables helped me starve the bad bacteria that was causing the issues and feed the good bacteria that help keep me healthy.

3. Increase movement

I strive to go for a walk outside everyday even when I’ve worked out to get more energy and Vitamin D. I also have incorporated movement “snacks” through out my day. Every time I go by the washer/dryer, I do 25 jumping jacks. When I’m heating water for tea, I march in place. I do yoga stretches every few hours. I try to walk more instead of driving. When I do drive, I try to park farther away from the entrance.

4. Manage withdrawal

I used acupuncture and essential oils to minimize withdrawal symptoms. When I was very tempted to eat something processed, I used my meditation skills to unpack why I was feeling that way and other actions I could take instead. I started taking Epsom salt baths, going for a walk or reading a good back when I was tired, stressed, celebrating – instead of relying on food. I continued to take my supplements – multivitamin, omega 3s, Vitamin D, probiotic. I added the doTERRA detox blends – Zendocrine softgels and Zendocrine Detoxification Complex  to support the heatlhy cleansing and filtering fuctions of the liver, kidneys, colon, lungs and skin.

The results? I have lost about 20 lbs – 15 lbs in February and am wearing clothes that are 2 1/2 sizes smaller. I have more energy and require less sleep to feel invigorated. I don’t have brain fog, and am experiencing less anxiety.

5. Support

I started a Facebook group with a small number of friends who also wanted to focus on up leveling their health and used that for accountability and support. I also continued to go to CrossFit 3-4 times/week for the support that community provides for my overall goals.

Maintenance 

Maintenance is usually the hardest part. I’m not there yet, but I will be setting myself up for success by continuing my daily morning and evening routines. My daily routines include:

  1. Gratitude practice
  2. Meditation
  3. Reading inspirational content
  4. Listening to personal development speakers
  5. Practicing Lisa’s mirror exercise – see minute 2:45
  6. Breathing exercises
  7. “I am enough” affirmations
  8. Making my bed
  9. Forgiveness practice

If you would like to work with me on up leveling your health, you can schedule an appointment online or by calling 815.814.1319.

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