WTF Is Keto-Paleo?

Soooooo previously I stated that I am switching up how I'm eating as I enter training as a CrossFit athlete. I mentioned two thing: 1) plant-based pescatarian and 2) keto-paleo. Y'all lost y'all minds and was in my DM's like what the fucks Debrina! What do you mean Keto-Paleo? So here it is...what and why.

 

What is keto paleo?

Keto Paleo is also known as a therapeutic ketogenic diet...a way of eating with the goal to induce nutritional ketosis by restricting carbohydrate intake and balancing daily amounts of protein and fat.

Aside from the maximum fat-burning and muscle-sparring effects, ketosis has amazing benefits that attracted me to the lifestyle:

  • Reduces inflammation
  • Eliminates candida
  • Reduces symptoms of menopause
  • Eliminates brain fog
  • Reduces risk of diabetes
  • and then some...

Ketosis is generally achieved by restricting carbs to under 20 grams a day...some may go as high as 40-50 grams. So far, I have explained keto, so what is keto paleo?


The Keto Paleo approach is a way of eating based on the principles of a Paleolithic diet that uses a ketogenic ratio of macronutrients.
— The Keto Paleo Kitchen

Now to Paleo...a paleo diet eating mimics the ways of primal days. Eating Paleo would be avoiding processed foods, grains, legumes, and diary. Benefits of Paleo:

  • Avoids most food allergies
  • Detoxes the toxic load
  • Rich in plant enzymes
  • Rich  in high-quality animal protein
  • Gently increases energy
  • Rebalances hormones (eliminates menopause syptoms)
  • Improves immune function
  • And so on...

I Want It Simple

I will not consume meals loaded with cheese, cream and bacon. I will avoid processed and packaged ingredients. Fresh. Organic. And Simple. Combining the right ratio of low carbs, moderate protein and high (healthy) fat will create the necessary foundation for long-term whole body wellness.

 

Breakfast

I think this will be the trickiest for me. I love my pancakes and waffles with fresh fruit...drizzled with pure maple syrup or local honey. I will need to flip my switch from to sweet to savory. The key is to keep my insulin in check and the carbs as low as possible. Howe do I plan to accomplish this is by exploring dishes from different regions of the world, being creative with substitutes and swaps, and eat lots of eggs.

 

Lunch

I will keep it quick and easy. I will learn to embrace leftovers...get creative. It doesn't have to be all about salads and wraps. Fats with definitely be present during this meal. My love for avocados and olives will get me through...but this is where I'll miss bread the most! Lawd!! Help me!

 

dinner

I must admit that I am looking sooooo forward to grilling again. Being back in So Cal, I have to get to it. I see lots of leafy greens, asparagus and artichokes in my future. I don't know about you, but grilled fruit taste amazing!! Definitely will be great when I do eat fruit. Remember, they don't call it natures candy for nothing. Fruit is still loaded with sugar. Also, I am a huge fan or sauces and marinades. Time to start experimenting. You coming over?

 

Drinks

Now this will be easy for me. Water. Plenty of water. Lemon water. Coconut water. Just water. Also,I love herbal teas...hot or iced. I do have to work my way off of coffee. Habit picked up at my last job. Nut milks are great sources of protein and fresh juices are packed with vitamins and minerals. I see a Hurom in my future.

 

Sweets + Snacks

I don't have much of a sweet tooth, but when I do..I want what I want. I'm thinking frozen treats + brownies. Being a snackaholic...this will be fun. The key is to remember serving sizes and to do overindulge. Also, keep late night snacking to a minimum. Eliminate when possible.

I am looking forward to looking AND feeling better. I am excited about getting back in the kitchen.

Food is medicine.

Cooking is therapy.

Eating is LIFE!

xoxo Debrina.

Please Allow Me To Reintroduce Myself

Who Am I

My name is Debrina Tynisa Wright, daughter of Yvirnes and Serina, older sister to Katrina and Tessie, mother of Aubrey and Carter, grandchild, cousin, niece and friend...

But first and foremost...I AM A WOMAN.

I love food and fitness so much that I decided to build a career around it. I'm such a beach bum that after living across the U.S., I came back home to SoCal. Right near the beach.

 

Movement

I grew up running track. I've been competing since the 2nd grade. To this day, the sight of a track makes my heart go pitter-patter. I absolutely LOVE the feeling of sprinting down the lane or leaning into the curve. One of my favorite parts of being a sprinter was the power in my legs. The days where we had to go the weight room...I couldn't wait to squat, leg press or work on my core (that's the real power + driving force). I miss throwing weights around and being competitive. So I have decided to train to become a CrossFit Athlete. Wish me luck and I will be sure to share the journey.

To compliment my training and to work on my flexibility, I plan to also keep a regular practice of yoga. I am committing to a minimum of 3 days a week to start out. I want to make sure to do what it takes to limit inflammation and joint pain...yoga will help. I definitely love to use it as active recovery.

 

Nourishment

I am making a change in regards to what and how I eat. Not too much of a differences, but very much more structured. I am after all...in training. I will eat a plant-based pescatarian diet within the keto-paleo guidelines. Huh? What the hell does that mean??

It means I will eat very clean and primal with my only animal protein coming from seafood and eggs. Also, I will be excluding most dairy and limiting my carb intake. High HEALTHY fats and low carb (I cry now for the loss of pizza, pasta, and In-n-Out burgers). There will be lots of VEGGIES and limiting my fruit...gotta watch those sugars...even in nature's candy. I am excited to see the outcome of making this change. Is this how it will be forever. HELL no! But right now, today...it's what my body is demanding. You have to listen to your body.

 

Lifestyle

I am such a Boho Badass. I love crystals, essential oils, adventure sports, hot sauce, lifting, tattoos, traveling, farmers markets, Nikes, swimming, competing, big ass gold hoops + chains, DIY shit...and elephants...just to name a few.

I enjoy living my life to fullest and doing whatever makes me happy. You have only one life and I'm going to enjoy the shit out of it! Leave it all on the court.

 

WTF Just Happened

Soooo I have been in a weird funk since moving back home. People would be like but you live in So Cal...near the beach and you eat tacos and go to brunch. Um. Yeah. I do that...but I also have been in a relationship for the last 15 years, I'm live apart from my boys, I have no or minimum contact with my most of my family and friends. I've been soloing the fuck out this journey. I have fallen out of good habits into bad ones. I'm not doing drugs and nothing crazy like that. It's been a lot of fast food, red vines, little to no exercise, depression, medical issues, loneliness...and so much more. This weekend I hit a true low (for me)...I could no longer fit my fave jeans and shorts and I feel like crap with adult acne and inflammation. I jumped on the scale the morning...and I'm at my highest weight I've ever been aside from pregnancy...and actually I'm 1 pound shy of my final weight before delivering my first boy. WTF!! It all ends today. I choose me...

Can we have a moment of silence for the fat that's about to get slaughtered!!!!

 

That New-New

Ok, so I am saying all this to say that I am looking forward to becoming my own client. I am living my best life EVERY day. So here's my stats and my plan:

Weight: 166.7 lbs

Body Fat: 35%

Muscle Mass: 26.5%

Water: 47%

Lifestyle: Get Green + Clean...in what I put in + on my body

Movement: HIIT, CrossFit, Dancing + Yoga...plenty of play

Nourishment: Plant-Based Pescatarian within a Keto-Paleo structure

I will be sharing my journey with you here and on social media. I would love to hear from you...questions, comments, concerns, ENCOURAGEMENT.

With this change and transparency, I have made changes to the website and the flow of it all. I hope you enjoy and come along on the journey. 

 

My Services + Programs

I am still coaching and educating. I am human, but I am still educated and excited to get you going as well. You will know that I have been in your shoes several times. I have gone through two totally different pregnancies with different recoveries. I have been married + divorced...twice. I have worked in corporate america, in entertainment, and as an entrepreneur. I have battled shit I thought I would never deal with...but I'm still here.

I have so much love for you and so much I have created and ready to show you. New wellness + fitness programs dropping monthly, services from nutrition education + meal planning, retreats, and so much more. Hang out with me and we will live with zero fucks given and own our shit! And then there's ICM Method! Check that awesomeness out. Stay tuned as I drop that good-good for you Boho Badasses!!

 

Signing Off...

Until next time. I look forward to working with you, growing with you, exploring with you...and living OUR best MF'ing lives.

xoxo Debrina.

 

 

What You Know About Eating Is Wrong and It's Making You Fat + Tired

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health. Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we? You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

●      A colorful array of fruits and veggies at almost every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.

●      Enough protein.  Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).

●      Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don't need to overdo it here.  Just make sure you're getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink. Studies are definitely showing that this has more of an impact than we previously thought. Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let's first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite.  Notice and appreciate the smell, taste and texture.  Breathe. This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food. 

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don't gulp it down too fast. If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary:

Consider not only how much you eat but also what and how you eat it.

Photo by Arx0nt/iStock / Getty Images
Photo by Arx0nt/iStock / Getty Images

Recipe (Smoothie meal): Chia Peach Green Smoothie

Serves 1

handful spinach

1 tablespoon chia seeds

1 banana

1 chopped peach

1 cup almond milk

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they  contain all of the essential amino acids from protein.

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

What Is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean? Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do. Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

●      Allow activities you can control (e.g. physical activity etc.).

●      Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).

●      Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

●      Work (i.e. exercise and other activity).

●      Heat (i.e. from all those biochemical reactions).

●      Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later. There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active. The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn. But that's not the only thing that affects your metabolic rate. How big you are counts too! Larger people have higher metabolic rates; but your body composition is crucial! As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out. This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass. Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.

The type of food you eat also affects your metabolic rate! Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF). You can use it to your advantage when you understand how your body metabolizes foods differently. Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate. Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate. This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Photo by bhofack2/iStock / Getty Images
Photo by bhofack2/iStock / Getty Images

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Why The Size Of Your Waist Matters More Than Your Weight

You totally want to ditch your scale, don't you?

You may have this weird kind of relationship with your “weight”. 

I mean, it doesn't define you (obviously).

What you weigh can matter but only to a certain extent.

Let's look at your waist circumference (well...you look at yours and I'll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we're talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that's where a lot of the problem actually is.  It's this “un-pinchable” fat. 

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Am I an apple or a pear?

It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn't a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

●      Eat more fiber.  Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.

●      Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.

●      Nix added sugars.  This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).

●      Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.

●      Stress less.  Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.

●      Get more sleep.  Try making this a priority and seeing how much better you feel (and look).

 image: whatsgabycooking.com

image: whatsgabycooking.com

Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F. 

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/

 

Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

 

Bye Bye Sleeping Through The Night

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this it's easy to see the three main purposes of sleep:

●      To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.

●      To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.

●      To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!

Try not to skimp!

(Don't worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

●      The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

●      Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat.

●      During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

●      Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

●      Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavor combination you like the best.  Cashew butter anyone?

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

 

Menopausal Women: Do This Before You Take The Meds Your Doctor Prescribed

Of course, listen to what your doctor says.

And also listen to what your body says.

We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause.  Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!)

And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis.

What do I specifically recommend to help you “eat better and move more”?

Seven things.  Here goes:

First - Hydrate:

Drink more water. 

The general consensus is to drink 8-10 glasses per day.  And, if you don't feel you need that much you definitely need to at least drink enough throughout the day so that you're not thirsty.

I know that's easy to say but really it's also easy to do.

Try having a full glass first thing in the morning before you eat or drink anything.

Don't like plain water?  Add in some berries or chopped frozen fruit.

Prefer tea?  Steep some sliced lemon and/or ginger or your favorite caffeine-free herbal teabag.  This counts toward hydration as well.

You can also keep a large bottle or mug beside you all day wherever you work so it's always easy to grab and have sips throughout the day to make sure you're not getting thirsty.

Second - Bump up your intake of whole plant foods:

Things like (yes, you guessed it) vegetables, fruits, beans, nuts and seeds.  We're going for quantity here.  Try to include them in every meal and even most (if not all) of your snacks.

Want another reason to eat more plants?

Plant-based diets are associated with fewer hot flashes.  Bonus!

Plus, my recipe below is your “no excuse” solution to getting more veggies wherever you go.

Third - Don't forget high-quality protein:

While you're chomping your plant foods don't forget to include some good quality protein (and healthy fats) from eggs, fish, meat, nuts and seeds (and their butters). 

With animal foods we're aiming for quality so try to get organic, wild, and/or pasture-raised if you can.

Fourth - Some things you want to cut back on:

Reducing and/or eliminating alcohol, caffeine and processed foods can have a tremendous impact on balancing your hormones naturally without the help of pharmaceutical medications.

With those increases in hydration, whole plant foods, and quality protein, you simply won't have as much room for alcohol, caffeine, and processed foods with added salt and sugar. 

You already know that's good news, right?

Fifth – Move:

If you don't do this already try to move up to 5 hours per week.  You can gradually increase that over time, and believe me, you will thank yourself!

To do this, include things like walking (especially outdoors in the sun, if possible), or even some weight-training. 

You've heard the saying that the best exercise is the one you'll actually do?

Well, go ahead and do it. :)

Sixth - Get enough sleep:

I'm talking 7-9 hours per night.  Seriously!

Sometimes menopause can bring on (or ramp up) sleep problems.

The most important thing to do is set a daily routine where you're relaxing with no screen-time (computers, tablet, phone, tv) a couple hours before your bedtime.  Electronic devices emit strong blue light which can prevent the release of melatonin, your sleep hormone.  Try reading a book or having a bath.  It's also important to have dim lights in your surroundings to reduce your exposure to blue light before bed.  Regular indoor lighting is usually blue light.  Ideally you would use amber or red lights, or even be ultra-stylin' with blue-blocker sunglasses.

Seventh - Find great stress relieving activities:

Do whatever works for you.  Just make sure you do it regularly as a preventative measure to avoid accumulated stress.

Have you tried meditating, deep breathing, or having a warm bath?  What about the newest craze of coloring?

Bonus points for using exercise as a form of stress relief.

Conclusion:

You now have an arsenal of great ideas to stave off those menopause symptoms naturally. 

Now go ahead and make two of these mason jar salads to eliminate any excuse of not being able to get fresh veggies when you're out and about.

 image: popsugar

image: popsugar

Recipe (Veggie): Mason Jar Salad

Serves 2

3 tablespoons almond butter

1 tablespoon apple cider vinegar or lemon juice

1 tablespoon maple syrup

2 teaspoons sesame oil

½ granny smith apple (diced)

4 radishes (sliced)

2 celery stalks (diced)

4 tablespoons of your favorite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)

4-6 cups of your favorite greens (spinach, kale, mixed greens, etc.)

Add first four ingredients to a small bowl & whisk until smooth.

Add apple to dressing (so it's covered and won't brown) and divide between two mason jars.

Layer the radishes, celery, nuts/seeds, and greens on top and seal.

When ready to eat shake up the jar, open and enjoy or pour it into a large bowl to mix more thoroughly.

Tip:  Wide-mouth jars work best for this ah-mazing way to bring veggies with you wherever you go!

References:

http://www.precisionnutrition.com/all-about-menopause

https://authoritynutrition.com/11-natural-menopause-tips/

https://www.nia.nih.gov/health/publication/menopause-time-change/what-can-you-do-hot-flashes-and-other-menopausal-symptoms

 

Three Ways To Avoid Overeating At Meals

Sometimes those holiday feasts are just amazing.

And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge on those days.

But it doesn't always stop there.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast. Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin'). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tip #2: Try eating “mindfully”

You've heard of mindfulness but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion. Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal. Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe. This can help prevent overeating because eating slower often means eating less.   When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish. But don't start there.

(Don't worry, you can have some...just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water. Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”. And these secret weapons are great to have on your side when you're about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

●      Slices of lemon & ginger (especially in hot water)

●      Slices of strawberries & orange

●      Slices of apple & a cinnamon stick

●      Chopped pineapple & mango

●      Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

How To Stop Screwing Yourself Over by Mel Robbins

As an author, relationship expert, radio host and life coach,Mel Robbins is widely respected for her grab-’em-by-the-collar advice and tough love. Mel is a powerful motivational speaker who is trusted by global brands to design and deliver multi-media, interactive keynotes that inspire change, challenge thinking and accelerate personal and business growth.

Mel is currently one of CNN’s most popular on-air commentators and opinion writers; her articles on human behavior drive tens of millions of page views for CNN.com. Mel has an extensive television résumé as an expert on human behavior and motivation for Good Morning America, Dr. Phil, Dr. Oz, Oprah, The Today Show and Fox News. She was named America’s Outstanding News Talkshow Host at the 2014 Gracie Awards.

Mel is a Dartmouth College and Boston College Law School graduate. She and her husband of 18 years have three young kids. She lives in the Boston area, but remains a Midwesterner at heart. You can check out everything else on her award-winning blog: www.melrobbins.com

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