Adrenal Fatigue: Causes, Symptoms, And Support

Adrenal Fatigue: Causes, Symptoms, And Support

We all experience stress in our daily living. There is no way to completely avoid it, and this can lead to a number of health issues including adrenal fatigue. Your adrenal glands sit on top of your kidneys and are responsible for a number of things like helping your body:

-control blood sugar

-burn protein and fat

-regulate blood pressure

-release hormones into the bloodstream responsible for dealing with stress

Causes Of Adrenal Fatigue

Adrenal gland can become fatigued and function below optimal levels. The most common causes are stress, diet, and inadequate sleep.

Stress- From dealing with a colic newborn to pressure from your boss to meet a deadline. From living in constant conflict with your spouse to mourning the death of a loved one. It is the ongoing stress that you feel will be temporary and manageable. But stress on the body still has the same effect.

Diet- I can't stress this enough: sugar is debilitating to your health! According to the USDA, Americans consume the equivalent of 31 five pound bags of sugar each year in the form of traditional sugar, candy, soda, and hidden in many foods we may not even be aware of! (https://www.onhealth.com/content/1/diet_sabotage_how_much_sugar_are_you_eating)

All this sugar consumption leads to higher insulin production which places stress on the adrenals. It also leads to weight gain, and the excess weight leads to adrenal fatigue as well.

Sleep- Most people average less than 7 hours sleep each night. Our bodies require more on a regular basis so it can repair itself. Try to aim for 7-8 hours sleep each night for better health in all areas.

Symptoms

We know what can cause adrenal fatigue, but what does it look like? Here are some of the most common symptoms of adrenal fatigue:

-Feeling tired and wired at the same time, getting poor quality sleep

-Dark circles under the eyes

-Cravings for salt, sweets, and carbs

-Low stamina for stress and easily irritated

-Lack of libido

-Heart palpitations

-Excessive sweating from little activity

-Dry, unhealthy skin with excessive pigmentation

If you suspect you may have tired adrenal glands, see your doctor and get checked out right away. Adrenal glands are very important to your immune system and necessary for proper thyroid function.

Support

In addition to speaking with your doctor if you suspect adrenal fatigue, here are some natural ways to support your adrenals.

-Find ways to eliminate and deal with stress. Practice self care daily, and don't be afraid to ask for help.

-Eliminate sugar and processed foods from your diet. Eat more whole, clean foods. Speak with your Health Advisor for examples if needed.

-Cut back on the caffeine/coffee and drink more water each day.

-Get more sleep. Aim for 8 hours of sleep each night. Turn off all electronics at least 30 minutes prior to lights out.

-Regular exercise is a great stress reducer. Try a daily walk on your lunch break. Try a yoga class. Join a gym.

Healthy Tips For Eating On The Go

Healthy Tips For Eating On The Go

Don't let a busy schedule or travel derail your hard earned accomplishments. With a little planning and creativity, you can eat healthy on the go and stay on track!

How to build your Healthy Plate when eating at a restaurant:

1. Choose a palm-size lean protein

2. Choose 2 fists of veggies

3. Add a healthy fat like nuts or avocado

*choose grilled/broiled protein over fried

*choose steamed/fresh veggies with no butter

*skip gravies and sauces

*skip the bread basket

*ask for your burger to be wrapped in lettuce instead of a bun

*limit condiments to 1 tablespoon

*skip the croutons and cheese on your salad and add a protein to make it a complete meal. Ask for dressing on the side.

How to eat healthy on a road trip:

1. Pack a cooler filled with healthy snacks and bottles of water to keep from making desperate stops along the way with limited options:

*apples slices and 1 oz of cheese

*turkey slices rolled in lettuce leaves

*peeled/hard boiled eggs

*single serving containers of Greek yogurt and blueberries

*carrot/celery/zucchini sticks and hummus

*handful of almonds and 4 whole strawberries

How to eat healthy when flying:

1. Pack a soft-sided cooler in your carry-on with 2 or more of the following:

*raw veggies and hummus

*almonds/cashews  and blackberries/raspberries

*cheese slice rolled up in a slice of low sodium sliced turkey

*apple slices and 2T of natural peanut butter

2. When purchasing food from an airport restaurant, follow the tips in the section above for eating at restaurants. 

Do You Have The Winter Blues?

Do You Have The Winter Blues?

Fall brings beautiful colors, crisp invigorating air, football games, hot chocolate, and bonfires. Winter brings cozy nights watching old movies, celebration and holiday parties, and the quiet stillness of the first snow.  It is a beautiful time of year for colors, smells, and spending time with family and friends. However, for some folks the seasonal changes can make them lose motivation, experience lack of energy, even feel depressed.  This is what is known as S.A.D. or Seasonal Affective Disorder.

SAD can happen to anyone and not just in the winter, but it is the most common time of year due to lack of sunlight, so experts believe. Typically people who are sensitive to SAD will start to experience the effects in the Fall, and begin to feel better at the first sign of Spring. But you don't have to chalk it up to the "winter blues" and suffer. There are a few things you can try to put pep in your step, stabilize your mood, and embrace the energy of the season.   

- Don't overdo it!- The end of the year is a time for "hustle and bustle", lots of holiday parties, deadlines at work, and family commitments. Pace yourself. Try not to commit to every invitation, do some of your shopping on line, and don't be afraid to ask for help.

-Get more daylight!- The most common reason for SAD is the shorter days. Open the curtains during the day, bundle up and go outside for a brisk, invigorating walk! Talk to your doctor about Light Therapy options.

-Commit to your workouts!- Consistent exercise can help boost your mood and reduce stress. Make your workout a priority.

-Continue to practice healthy habits!- Just because the holidays encourage parties with sweet indulgences and excessive alcohol, doesn't mean we should discard our healthy habits. Eat a well balanced diet with plenty of vegetables and adequate protein, aim for 8 hours of sleep each night, limit added sugars, and drink at least 8 glasses of water per day.

-Reach out!- Some people tend to hibernate in the colder weather months. If you feel yourself withdrawing and wanting to spend a lot of time alone, reach out and call a friend or loved one. Make a coffee date or look for volunteer opportunities!

The one thing to remember is to take care of you! Be patient with yourself and practice self care. If you feel you are struggling and the symptoms are so profound that it is effecting your quality of life, seek help from your doctor. 

Dieting And Menstruation- The Struggles Are Real!

Dieting And Menstruation-

The Struggles Are Real!

Cravings, mood swings, bloating, cramping- when you are on your period dieting and exercising seem like the last thing you want to do, right? Just give me a bottle of wine, a bag of chocolate, and some ibuprophen and stay out of my way for 24 hours! I mean, the struggles are real!

When you have been working really hard at making healthy lifestyle changes, you certainly don't want to "fall off the wagon" one week every month. But women deal with disruptive physical and emotional changes during menstruation that can lead to a downward spiral and sabotage their hard earned dieting efforts if they're not careful. The good news is that you don't have to let PMS kick your butt ladies! Here is how you can take control and kick back!

Cravings

Salty. Sweet. Good grief- just give me a Reese's and be done with it! Sound familiar? This was me, every month for many years! But when I started accepting my cravings as my body's way of telling me what it needs, they became less intense. Now, that's not to say that the translation didn't get lost somewhere between my body's needs and my mind's wants! It was a learning curve, but over time I traded my monthly peanut butter cup indulgence for healthier and more effective options.

There are 2 main cravings women complain about during their monthly cycle: salt and sugar.  Your body is going through physical and emotional changes and is asking for specific nutritional remedies. Did you know when you are craving salt it can be a mineral deficiency? Your adrenal glands are in charge of a lot of your hormonal reactions in your body, and minerals are important for keeping your adrenal glands functioning properly and your hormones balanced. These hormones are responsible for many tasks, including your metabolism and regulating how well your body responds to stress. So giving your body the minerals it needs is important. However, this is not a green light to a bag of salty potato chips or a super-sized order of fries. It is best to avoid processed foods and refined salt. Instead choose sea salt, or sea vegetables like kelp and spirulina, or green leafy vegetables to help those salty cravings!

Sugar is the most popular craving women give in to each month, typically in the form of chocolate. Don't get between a woman who is PMS-ing and her chocolate- am I right? This craving can be your body's way of asking for magnesium. Dark chocolate has a good amount of magnesium, but also sugar, hence our mind's desire to eat all the chocolate! Magnesium helps with cramping, insomnia, mood swings, and water retention- so it is pretty beneficial. A single square of dark chocolate may be enough to bring comfort and satisfaction, and will not completely sabotage your diet. We can also find magnesium in alternative foods such as avocados, bananas, and nuts- offering more nutritional value while kicking your chocolate obsession to the curb!             

Emotional and Physical Symptoms

You are hot, you are cold. You feel like a cow and you just can't get any relief from the cramping. You are angry and irritable, and your family looks at you like your head is about to do a 360 degree spin. Do you recognize this person? Is it you? This describes almost every woman of childbearing age at least one day a month. You aren't alone, and you are NOT crazy. You are just experiencing a hormonal imbalance.  One hormone in particular, estrogen, when elevated seems to be responsible for a good deal of PMS symptoms. "Excessive estrogen leads to water retention and fat storage, as well as playing a role in altering your moods. A diet high in sugar and starch creates spikes in insulin levels, which can lead to higher  estrogen levels, and unfortunately add to your PMS symptoms. Although you will most likely still experience some moodiness during your cycle, you can bring some balance to your physical and emotional well being by giving in to your food cravings- to a certain degree. Try a salad with nuts and spinach and eat fresh fruits that are naturally sweet and wont exacerbate your symptoms. Exercise can help lift your mood by releasing those "feel good" endorphins, and it can help relieve the bloating and cramping. And just give yourself permission to put your feet up, pour a hot cup of tea and read a good book! This too shall pass.

How To Cure A Food Hangover

I woke up this morning with the worst headache, I am irritable, I can't focus, and my body hates me! I have a massive hangover and it isn't from alcohol, but rather from my food yesterday!

I typically follow a clean diet 80/20. I leave myself a little wiggle room for indulgences and I am good with that. However, yesterday I more than doubled my carb intake and today I am paying for it. Maybe you have felt this way before too and just didn't realize why. Maybe you thought you were fighting a bug. Maybe you thought you ate something that didn't agree with you. Maybe you had a food hangover.

Food hangovers can occur when we overindulge in fatty, salty, sugary, spicy, or carb-y foods. It can be too much for our bodies to cope with if it is a deviation from our healthy eating habits and we may experience hangover-like symptoms such as bloating, headaches, nausea, lethargy, and irritability in retaliation. It happens quite often around holidays, vacations, and eating at buffets. These type of hangovers are quite common and I am sure we have all experienced it at one time or another. So what is the best way to cure a food hangover?

1. Drink plenty of water- this may be a challenge if you feel bloated but it is a good way to move things through your body and hydrate, as some of these foods dehydrate.

2. Get out and walk- exercise will also help your digestive tract and make you feel better.

3. Get back on track with your healthy eating plan- don't let one bad meal or one bad day derail your efforts. Load up on fresh veggies, lots of greens, and lean protein. The sooner you get back on track the faster you will feel normal again.

4. Be patient- there is no magic pill to cure a food hangover and taking two aspirin most likely wont help either. Be kind to yourself, we all have overindulged at some point. This too shall pass and remember the best cure is one that is not sought after!

Best in Health!

Carol Keller Certified Integrative Nutrition Coach, E-RYT200, Fitness Trainer and Weight Loss Coach

My Healthy Friends Fitness

myhealthyfriendsfitness@gmail.com

I'll Drink To That!

Summer is here and with it comes a rise in temperatures. So this is your friendly reminder to fill up those water bottles often and keep your body well hydrated- not just when you exercise, but even when you are just sitting in the sun or riding in your car! Here are just a few important reasons for good hydration:

1- Keeps the joints lubricated and the muscles strong by helping to transport oxygen to the muscles

2- Helps to balance your moods

3- Helps regulate your body temperature- sweating cools the body, you need to replenish fluids in order to sweat to be able to lower your body temperature

4- Helps memory by increasing oxygen and blood flow to your brain

5- Helps fight against headaches, illness, and fatigue

It is recommended that we drink eight 8oz glasses of water per day- at minimum. However, here are some foods to add to your summer menus that will also aid in hydration:

1- watermelon

2- celery

3- cucumbers

4- bell peppers

5- greens

Most people do not realize they are dehydrated until it is too late. The best way to tell is to check your urine. It should be a pale yellow. If it is darker, drink some water.

Best in Health!

Carol Keller

CINHC, E-RYT200, Fitness Trainer and Weight Loss Specialist

My Healthy Friends Fitness

myhealthyfriendsfitness@gmail.com

TIPS FOR A HEALTHY RELATIONSHIP- dont let the sizzle turn into a fizzle!

Have you ever seen a happy couple and wondered "how do they do it? they have it so easy!"? Happy relationships are not reserved for newlyweds or newly daters. If you want a happy, healthy relationship you must be willing to give it the same attention as you do in other areas of your life in which you want to succeed. Here are a few tips for cultivating healthy relationships and rekindling the flame:

BLAST BACK TO THE PAST-

The longer couples are together, the more comfortable they become with one another and the more they take the relationship for granted. Think back to what attracted you to your mate in the first place? Was it their quirky sense of humor? Was it the way they listened to you and seemed genuinely interested in what you were saying? How have you changed in the ways you treat your mate? Do you show excitement to see him/her when they come home from work?

Exercise: Take time to make a list of all the things you used to do for your partner when you were first together. Practice one each day/week from that list and notice how your feelings are renewed just by remembering who you were, and not by who he/she was.

DATE YOUR MATE-

Keeps things fun and plan a date night at least twice a month! When you let life get in the way of your fun times together, the fire can go from a sizzle to a fizzle!

Exercise: Call your partner and ask for a date. Take turns making arrangements. Your date can be as eloquent or as simple as you would like. Maybe tickets to a play and a nice dinner? Or something simple like a Sunday hike and picnic lunch! Be creative, and put as much effort into the planning as you did when you first met.

DRESS TO IMPRESS-

My grandfather always used to shower and put on cologne before turning in for the night. When I was a kid, I asked "why do you put cologne on at night grandpa?" He answered, "You never know who you might meet in your dreams!"

One of the areas couples fail to cultivate after being together for some time is in the bedroom. Do you shower before bed? Do you wear unattractive, faded t-shirts/shorts because they are more "comfortable"?

Exercise: If you would like your mate to pay more attention to you than the TV in the evening, try a little personal grooming before bed and see what happens! Dress to impress the one you love!

EXPRESS GRATITUDE-

Consider your partner as you would a stranger and express your gratitude often. We all like to feel appreciated, and when we feel appreciated we seem to appreciate more in return.

Exercise: Be specific and your thanks will go much further. Let the other know how much you value him/her and why. Leave a post-it note on the bathroom mirror. Send a random afternoon gratitude text. Also, spend time reflecting on the reasons you feel grateful and the feelings will begin to grow even deeper!

MAKE YOUR MATE YOUR PLAYMATE-

Often times we reserve the side of ourselves where we let loose, laugh out loud, and act silly for times with our friends. Relationships don't have to be always focused on bills, household chores, the kids, and the future. Lasting relationships are those where couples actually have fun together!

Exercise: Find something you both enjoy doing and have fun doing it together. Maybe you could play a board game at a local coffee shop? Run a 5K together where you have to dress as your favorite Super Hero? Pop some popcorn and find a movie from your teen years- something really cheesy you can both laugh at! Sing karaoke! Stand up, grab your air guitar, or sing into your wooden spoon and let go of all dignity for the evening!

A strong, happy relationship with your mate can be one of the most important keys for optimal health and well-being. Relationships are an important investment- the more you put in the more you can get in return. Everyone's relationship is different. What works for you may not work for another. However, the key ingredients are the same in every healthy relationship and those are to give often, trust completely, and love passionately and completely. I would love to hear any tips you have found that work well in your relationship! Please feel free to share!

Best in Health,

Carol Keller CINHC, E-RYT200, CPT

My Healthy Friends Fitness

SMART Goals- a Road Map to Success

Are you your own worst critic? Are you sabotaging your own efforts to be healthy by thinking you "cant do it"? Being successful in anything, including weight loss, can be accomplished by applying the following S.M.A.R.T. guidelines for behavioral changes:

1.Specific- Define your goal. "I want to lose weight." or "I want to lose body fat."

2. Measurable- Your weight loss goal needs to be measurable in order to know if you are progressing. "I want to lose 20 lbs."

3. Action- What action steps will you take in order to reach your goal? "I will go to the gym after work each day and walk 20 min on my lunch hour."

4. Realistic- If your goal is not realistic you will set yourself up for failure. Let's say your goal is realistic, but your actions are not. You will still set yourself up for disappointment. Maybe you can plan to go to the gym each day after work, but what if it is raining and you need to miss a day of walking on your lunch hour? Be committed, but be flexible and reasonable. So maybe instead, "I will go to the gym on Mon/Wed/Fri and get 10k steps in per day."
Set realistic goals and if you do more, then great!

5. Timed- When do you want to accomplish this goal? Maybe you are motivated by a vacation coming up? Maybe a wedding? "I want to lose 20 lbs by July 29." Having a reasonable target date will help you keep your eye on the prize!

If you need help setting SMART goals to reach your overall goal- whether it be to eat healthier, exercise more, lower your blood pressure/cholesterol, have more energy, or manage stress better- contact me at myhealthyfriendsfitness@gmail.com and let's set up your free health consultation today!





Best in Health,
Carol Keller CHHC, E-RYT200, and Fitness Trainer
Creator of My Healthy Friends Fitness Group
https://www.facebook.com/groups/myhealthyfriendsfitness/
https://www.linkedin.com/in/carolannkeller

Stronger Booty = Stronger Run

Are you a runner who wants to sprint faster? Run longer distances? Experience a more powerful run? Then be sure to add these lower body exercises to your training schedule to build a stronger booty! A well trained butt is more than just sexy, it is functional too!

Your gluteus maximus is the largest muscle in your body. It can produce a lot of power that can translate to a stronger and more enjoyable run. Your "glutes", more commonly called, also support your back and ensure proper form when you are performing squats and lunges. They work with your hamstrings for hip extension and forward propulsion. They help stabilize the pelvis when walking, running, or climbing. A strong fanny can also improve your posture and help alleviate hip and knee pain, and help to prevent common injuries such as shin splints, runner's knee, and IT Band issues. If you have a weak gluteus maximus, then other muscles have to compensate and this can create all kinds of problems.  Add the following exercises to create a powerful booty that will not only look great, but will improve your run too!

1- Bulgarian Split Squat- Place the top of your left foot on a bench/plyo box and step your right foot out far enough away from the bench that when you lower your pelvis toward the ground your knee tracks right over your ankle. Lower down and straighten your right leg to rise back up. This is one rep. Complete 10-12 reps before switching legs. Complete 3 sets on each leg. *You can make this more intense by holding 8lb dumbbells in each hand while doing the exercises.

2- Single Leg Deadlift- Stand on your left leg with your right leg behind you. Square your hips and shoulders forward. Keeping your back straight, hinge forward from the hips and reach your hands toward the ground. Return to standing, and this completes one rep. To make it more challenging you can hold the 8lb dumbbells in this exercise too! Complete 10 -12 reps on each leg for 3 sets.

3- Goblet Squat- Stand with your feet shoulder-width apart and hold an 8lb dumbbell at your chest with both hands. Push your butt back and bend your knees to squat down as far as you can comfortably, while keeping your knees in line with your toes. Push back up to standing to complete one rep. Complete 3 sets of 10-12 reps.

4- Glute Bridge- Lie on the floor on your back. Place your feet flat on the floor close to your butt. Place the dumbbells far up on the thighs, one in each crease of the hip. Press your hips in the air until they are fully extended, then slowly lower them down. This is one rep. Complete 3 sets of 10-12 reps.

5. Lateral Band Walks- or "The Walk Of Shame!"- Place a hip band or Superband just below the knees. hinge forward from the hips and push the butt back to come into a 1/2 squat position. Clasp your hands together in front of your chest. Take 5 small steps to the right, leading with your heels and bringing the trailing foot in slowly and firmly as to not slam into the leading foot. Reverse direction for 5 steps. This is one set. Complete 3-5 sets.

Always be sure to warm up pre-workout and stretch post-workout for best results and to prevent injury. These exercises are intended for healthy, injury-free adults and should be performed with proper form in addition to other lower body muscles for a well-balanced training session. It is always best to work with a professional trainer or running coach for optimal benefits. 

Best in Health,

Carol Keller CINHC, E-RYT200, Fitness Trainer and Weight Loss Specialist

Creator of My Healthy Friends Fitness Group

https://www.facebook.com/groups/myhealthyfriendsfitness/

https://www.linkedin.com/in/carolannkeller

Mindful Eating Can Help You Lose Weight

Do you eat on the run? Do you eat in the car? How about in front of the TV in the evening? Do you wait to eat until you are famished and then "wolf" your food, but are still hungry- until 30 minutes later when you feel like a stuffed turkey? I grew up in a family who was always on the move. We rarely sat down at a table, and we always were told "Hurry up and eat your food, we have to go!" Many of my family members had digestion issues and struggled with being overweight. If you are having trouble losing weight, these tips for mindful eating may help you get on track!

- Remove all distractions- Enjoy your meal at the table instead of in front of the TV. It is much easier to overeat when we are distracted from our body's signals of feeling satisfied. Try eating in silence.

- Practice gratitude- Take a moment to give thanks for your meal. There are many who do not have the choices we have. Don't forget to express gratitude for the farmers who work tirelessly to help provide healthy choices!

-Eat with your senses- Notice the colors of your food. Can you distinguish any specific smells? What does the texture feel like on your tongue? Does it have a smooth or rough texture? What is the temperature? Cold or hot? Is the taste subtle, savory, sweet?

- Chew more slowly- How many times do you chew each bite? Have you ever noticed? Chewing more slowly and more thoroughly not only aids in the digestion of our food, but also allows time for the brain to send signals that you are full.

- Try a different method- Challenge the way you eat by using your non-dominant hand or even using chopsticks! Switching things up will help make you more aware of how much you are eating and give you more time to savor the meal!

- Put down your fork- Give yourself time to really be present with each bite. This is tough to accomplish if you are loading your fork with the next bite before you are finished with the one in your mouth. Put your fork down in between bites and don't pick it up until you have swallowed.

Mindfulness offers many benefits in all areas of our lives. Try one or several of these tips to practice mindful eating and make your meals a more enjoyable and healthier experience!

Best in health,

Carol Keller INHC, E-RYT200,  CPT

Creator of My Healthy Friends Fitness

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriends

@MyHFFitness

Did Someone Catch The License Plate Of The Truck That Ran Me Over?

I got out of bed this morning feeling like I have been hit by a big box truck! The only thing I could catch on the license plate were the letters "D.O.M.S."!

So I changed up my workout 2 days ago and I think every muscle in my body hurts today. Anyone who has ever trained hard or started a new workout program can relate Im sure. "D.O.M.S.", or Delayed Onset Muscle Soreness does not discriminate against age, gender, or between the novice or well trained athlete. Changing up your routine can most often jump start your stalled progress, but sometimes those victories can make us walk a little funny for a couple days or have trouble lifting our coffee cup! haha!

What causes delayed onset muscle soreness? DOMS is caused by microscopic tears in the muscle fibers which leads to inflammation during the repair process resulting in muscle growth. Some folks wear it as a badge of honor that they had a kickass workout, and some see it as a sign that they pushed too hard in their workout. Whichever group you find yourself in, just know you are not the first to be hit by the DOMS truck and you wont be the last. It is all part of the process. However, here are a few tips to help your recovery process along:

-Make friends with your foam roller. I have a love-to-hate relationship with mine. Who knew a cylinder of foam could be so evil and yet so effective? Use your body weight to roll out the tightness in major muscles and connective tissue. Remember to breathe!

-Get up and Move!- I know the last thing you are thinking about is more exercise when you are feeling the victories of the previous session right? But active recovery can increase the blood flow and help alleviate some of the soreness.Go for a walk or maybe a swim. Try a gentle yoga class!

-Massage. Getting a sport's massage can help to work out those knots and kinks. Plus, it is relaxing and important to your overall self care!

-H2O. Be sure to stay well hydrated before, during, and after your workouts. Dehydration can actually create muscle soreness and cramps- so drink up to help everything flow!

-Take preventative measures. Preventative does not mean avoidance. Nor does it mean you wont reap the benefits from a less intense session. If you are new to a particular exercise routine or have taken some time off, the best way to help reduce your muscle soreness is to start with a proper warm up. Do a couple sets of the exercise with just body weight and/or very light weights. Take it slow- slow and steady wins the race!

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

10 Tips To Surviving A Holiday Meal and Not Feel Guilty- Happy Easter!

First, let me say that you should never feel guilty about a little indulgence at a holiday meal. Most often it is not the holiday meal itself that derails our nutritional efforts, it is the day before, day of, and day after that seem to get us off track!

Here are 10 tips to help you stay on track over this holiday weekend and not leave you feeling defeated on Monday morning!

1. Remove all Easter candy from the home. If you are filling Easter baskets for the kiddos, then don't open those bags of sugary treats until the night before. And use ALL the candy. Don't keep a couple pieces for yourself.  There are 150 calories in one popular chocolate creme egg- that will require a 39 min walk to work off. It has 21 grams of sugar- that is almost an entire day's target as recommended by the AHA!

2. Follow your normal exercise routine the day before, and day after. Added bonus if you add an exercise session the day of- get the family out for a walk together! It is a much healthier way to spend time together than gorging and napping.

3.  Dress to the 9's! Ladies, put on a nice dress, or a form fitting pair of jeans and a nice shirt that doesn't hide the bulge! Do your hair and make-up- wear lipstick. Guys, the same goes for you with the form fitting clothes, and be sure to groom yourselves as well. When we dress up we carry ourselves with self respect. We are more likely to eat mindfully to ensure we not accidentally drop food on our nice clothes. If those clothes are form fitting, we are more aware of the limited room in our bellies, therefore adding less to our plates!

4. Take the conversation away from the food table. We have a tendency to "graze" when in a group chatting, so take the conversation away from the food table. This may be a great time to get your family involved in a board game. If it is a beautiful day, take the party outdoors and play badminton or an old-fashioned game of tag with the kids!

5. Don't think you can starve yourself the day before, or morning of and "save up" your calories. It doesn't work that way. Saving calories from the day before may backfire when you become so hungry you eat everything in sight the next day! It is better to eat lower calories foods but enough to keep your body satisfied. Add more raw veggies and protein the day before. The day of, don't skip breakfast. If you go to your Easter meal hungry you will set yourself up for overindulgence.

6. Don't drink your calories. Limit your alcohol beverages. Enjoy 1-2 adult drinks if you like, but have a full glass of water before and after each one. This will encourage you to sip your drink a little more slowly and save yourself a lot of empty calories. The same applies when drinking pop.Choose sparkling water and serve it in a wine glass!

7. Use a smaller plate and fill it only once. That's right- one trip! Scope out all the goodies beforehand and be sure to fill 1/4 of your plate with veggies, and 1/4 of your plate with protein. The other 1/2 can be whatever you would like, including dessert. However, make sure your plate is piled no higher with food than the height of 3 fingers.

8. Chew your food well. Your mom was right all those years ago when she told you to slow down. When you chew your food more slowly your brain gets the signal to stop eating before you overeat and feel miserable.

9.  Mind your bites! A taste here, a taste there. It was just a bite, it doesn't count...right? Wrong! Many people don't realize how much they eat when they cook the holiday meal. Those tastes can add several hundred calories before you even sit down to dinner!

10.  Put it all in perspective. One meal of overindulgence will not derail all your efforts to that point. Just don't let it be the excuse to continue down that path. Enjoy the meal, move on, leave the guilt behind. Get back on track the next day with fewer carbs, no added sugar, regular exercise and at least 8-10 glasses of water.

Happy Holidays!

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com
https://www.facebook.com/groups/myhealthyfriendsfitness/

Nature's Magic ...a Q&A session with a Holistic Health Coach

The following questions were asked during real coaching sessions with a variety of clients who were experiencing frequent colds, lack of energy, and intense sugar cravings. They are common issues my clients experience. The responses in bold are informative and not taken from the actual conversation. The clients' identities are protected.

Client: "Ive been feeling tired and run down lately. It seems everyone is sick at work and I always catch everything. I keep cereal bars at my desk and crave sugar every day between 2-3p it seems. A friend of mine takes "X" (popular brand OTC diet pills) and says they give her tons of energy and she has lost 15lbs so far! I'm considering buying some just to jump start my weight loss. What do you think?"

BENEFITS OF ADDING MORE FRUITS AND VEGETABLES TO YOUR DAILY DIET

What if I told you I had a pill you could take daily that could help protect you from heart disease, cancer, stroke, reduce bloating, help manage stress, give you more energy, and help maintain a healthy immune system- I'm confident you would say "How do I order a bottle of these magic pills? Sign me up!!" Right? Nature provides us with most of the "magic" our bodies need and you don't have to look any further than your local produce department, farmer's market, or backyard!

The USDA recommends eating 5-9 servings of vegetables and fruit per day as part of a overall healthy diet. They are important sources of fiber which can help with regularity and keep us feeling fuller longer. They provide vitamins which fight against infections and keep our skin, eyes, teeth and gums healthy. They help prevent and protect us from chronic disease, give us sustainable energy, and even help us to manage stress better. Aside from the endless nutritional benefits, adding more vegetables especially, is a more natural and healthy approach to any weight loss plan.

Client: "My sister tells me I should only buy organic produce.  It can be pretty pricey to do so and I am on a tight budget. What do you suggest? Is it really necessary?"

HOW TO BUY ORGANIC ON A TIGHT BUDGET

Generations ago, our ancestors thrived on a completely organic diet. However, due to modern farming methods, we are ingesting pesticides and other chemicals that are harmful to our bodies. You cant experience optimal health when your body is full of toxic chemicals. There will be a breakdown in your system at some point. If going 100% organic does not fit into your budget, try changing out one food at a time. The following list of foods can help you determine where to make changes first. These foods are called the "Dirty Dozen +" and should be purchased in organic form as often as possible as they have the highest concentration of pesticides.

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines

7. Grapes

8. Sweet Bell Peppers

9. Potatoes

10. Blueberries

11. Cherry Tomatoes

12. Kale/Collard Greens

13. Cucumbers

14. Green Beans/Sugar Snap Peas

This next list is called the "Clean 15" and contains foods that have a lower concentration of pesticides. They can be purchased less often in organic form.

1. Onions

2. Sweet Corn

3. Pineapple

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Cantaloupe (domestic)

12. Sweet potatoes

13. Grapefruit

14. Watermelon

15. Mushrooms

Client: "I not a huge fan of vegetables. The only vegetables my mom served when I was younger were corn and green beans. We had grapes and bananas in our house, but I typically snacked on Ding Dongs and Twinkies. I'm not even sure what some of these fruits and  vegetables are when I browse the farmers markets!"

CREATIVE WAYS TO ADD VARIETY OF FRUITS AND VEGETABLES TO YOUR DAILY DIET

Some folks were never exposed to a variety of fruits and vegetables during their childhood, so it can be challenging as an adult to branch out and try new things. If this sounds familiar, you are missing out on a whole world of delicious flavor and healthful benefits! Vegetables add flavor, texture, aroma, and flavor to your food. They are very versatile and so easy to grab and go as healthy snack options too! Try adding chopped onions, celery, peppers, and mushrooms to your soups. Throw some spinach and avocado into scrambled eggs. Add mango, spinach, avocado, or strawberries to your breakfast smoothies! For a delicious sweet treat, frozen blueberries/black grapes are wonderful! If you experience the 2p slump at your desk,  trade the cereal bars and coffee for 10 sugar snap peas and 2T of hummus. This snack satisfies a craving for sweet, savory, and crunchy!

I like to challenge my clients to choose a vegetable or fruit in the produce section they have never tried. Find the most interesting, unrecognizable piece of produce that arouses your curiosity. Pull out your phone and do a search on the nutritional benefits of this food, how to prepare it, and then take it home and enjoy it! It is how I discovered the deliciousness of jicama! It is so sweet, crunchy, and provides me with vitamin C, fiber, magnesium, and other nutrients!

Client: "Is it better to juice my fruits and vegetables or eat them whole?"

Juicing is an alternative way for some people to increase their daily consumption of fruits and vegetables if they are having trouble adding them throughout the day. I add spinach, blueberries, and sometimes avocado to my smoothies when I need a little extra nutritional boost. However, when juicing you lose some of the benefits eating whole foods provide. One downside to juicing is the loss of fiber. The pulp that is left in the juicer contains the fiber and traces of vitamins and minerals in the juice of that fiber. Fiber helps keeps us regular and fuller longer. We also tend to use more fruit in our smoothies than if we were to eat it in its whole form. Too much of a good thing can lead to other issues. I have worked with clients who have experienced weight gain from juicing, but it was due to adding more fruit than they would normally eat at one sitting, or even in several sittings! When battling the bulge, it is always a good idea to add more fruits and vegetables to your diet. But it is more beneficial to enjoy them from your plate. rather from your glass.

Optimal health starts with our diet and lifestyle. There is no magic pill or detox that can provide the same long terms health results. If you would like to learn more, contact me at myhealthyfriendsfitness@gmail.com and in the subject line put "I'm ready!"

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Reducing Pain Associated with Fibromyalgia and Arthritis

Are you suffering from arthritis or fibromyalgia? These are two different conditions which are sometimes confused because of similar symptoms. Arthritis is defined as painful inflammation and stiffness in the joints. There are over 100 types of arthritis with different causes and treatments. Fibromyalgia is defined as a disorder that causes pain and fatigue in the muscles and joints. Both conditions are best diagnosed and treated by a medical professional. However, there are some things you can do to help alleviate these painful conditions.

Get daily (gentle) exercise- Try adding 30 min of daily gentle yoga to help minimize pain and stiffness.

-Child's Pose: This pose helps you to bring your focus inward and concentrate on your breathing, helping to reduce any stress from outward distractions.

-Legs up the Wall: This pose allows the blood to flow in the opposite direction of gravity, helping to reduce swelling and fatigue in your lower body. It is a wonderful way to relax.

Tai Chi is also another great form of  gentle exercise to help minimize the pain associated with fibromyalgia and arthritis. It is a slow moving exercise that focuses on energy and breath work while tuning out worldly distractions. Tai Chi has been known to help with not only pain reduction, but improve quality of sleep and help with depression.

Swimming and water classes are easy on the joints and can help as well.

Establish regular sleeping habits- Good sleeping habits are crucial for pain reduction and for improving energy and mood.

- Aim for 8 hours sleep each night on a regular schedule.

-Turn off  all electronics (TV, cell phone, IPad) at least 30 min prior to going to bed.

-Try to sleep in total darkness to help increase your melatonin secretion.

Sleep promotes healthy rhythms in respiratory rate and blood pressure.  Quality sleep is like a "tune-up" for your body overnight in repairing damaged molecules, reducing inflammation and improving your immune system.

Clean up your diet- While an anti inflammatory diet will not cure the pain of fibromyalgia nor arthritis, some have found some relief by adding more anti inflammatory foods into their diet. The first step would be to clean up your diet and cut back on all processed foods and refined sugar. Read your labels. Try to incorporate more foods that have single ingredients.

-Fish: Salmon and tuna are two great sources of omega-3 fatty acids that will help to reduce inflammation. If you don't like fish, try taking a fish oil supplement.

-Nuts: Walnuts, almonds, and pistachios are excellent sources! Add them to your salad or make nut butter!

-Veggies: Broccoli, spinach, kale, cabbage have all been proven to reduce inflammation markers in the blood.

-Fruits: Cherries, blueberries, strawberries, and citrus like oranges and limes are all great foods for reducing  inflammation.

-Spices: There are several herbs and spices that you can add to your foods to fight inflammation such as turmeric, cinnamon, clove, pumpkin spice, oregano, and sage to name a few! Find creative ways to add these to your favorite dishes! I like to add cinnamon to my coffee, pumpkin spice to my homemade almond butter, and clove to my turkey sweet potato chili!

I hope you find some relief in adding a few of these tips to your diet and daily routine. Always follow the recommendations of your professional care provider and never stop taking prescribed medications without their consent. The tips I have provided are ideas to supplement the recommendations of your health care provider and are not meant to replace them.

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Nutritional Bankruptcy- Not All Calories Are Created The Same

When you read a food label, is the first thing you look at the calorie count? Did you know not all calories are created the same? Do you realize you could be eating 3000 calories a day and still be starving yourself?  What? When your daily food intake is void of nutrients you are literally starving your body. It is called nutritional bankruptcy! If you are starving your body of essential nutrients, not only will you sabotage your weight loss efforts, but you will feel deprived, miserable, and increase your risk of gaining the weight back or worse yet- falling prey to illness and/or disease.

The RDA of protein for the average healthy adult is .8 grams per kilogram of body weight. To calculate your RDA of protein, multiply your weight in pounds by .36. This is the minimum recommendation for your body to meet its basic needs. Many people do not get enough protein in their daily diet, and it is essential to maintaining lean muscle,  improving bone health,  boosting metabolism, and helping your body repair itself after an injury.

Here is a list of both animal and plant based protein sources:

- 3 oz of tuna ..................................21 grams

- 3 oz cooked turkey or chicken......19 grams

- 6 oz plain Greek yogurt................17 grams

- 1 egg...............................................6 grams

- 1 cup cooked lentils......................18 grams

- 3T hemp seeds..............................10 grams

- 1 cup cooked beans.......................15 grams (approx.)

Another essential macronutrient we need to maintain a healthy body are carbohydrates. Carbs are the preferred source for energy and for maintaining a healthy body weight. Consuming too many carbs, or processed carbs can lead to weight gain, but consuming too few carbs can lead to headaches, nausea, and fatigue.  The RDA of carbohydrates for someone who engages in light to moderate exercise daily (30 min brisk walk, 30 min bike ride, 30 min yoga session) is 2.3-3.2 grams per pound of body weight.  However, how your body converts those carbs and uses them for energy is a formula that is best discovered by each individual.  While we need the minimum to maintain optimal energy and health, we want to be sure to choose those carbs wisely. Avoid sugary beverages, processed foods, and refined grains such as white bread and white rice. Choose carbs that are nutrient rich such as:

- sweet potatoes

- winter squashes

- zucchini

- red, yellow, green peppers

- broccoli

- leafy greens

- blueberries

- whole grains (in moderation)

One more macronutrient that is very important to our health is a good dose of healthy fats.  We have come a long way since the "fat-free" craze! It is one topic that has created a lot of nutritional confusion over the years. There are many benefits of making healthy fats part of our daily diet and these include:

- helping us to feel satiated longer

- helping reduce inflammation

- helping reduce belly fat

- decreasing  your risk of heart disease

- helping to burn fat

The RDA of healthy fats is about 20%-35% of your daily calories. Consider adding some of the following to your daily diet in moderation:

-avocado

-walnuts

-salmon

-peanut butter (made only with peanuts)

-olive oil

-flaxseed

Bottom line is that not all calories are created equally. Too often people are focused on just cutting calories when they want to lose weight/fat.  There is a big nutritional difference between a prepackaged, highly-processed, 100 calorie bag of cookies vs 100 calories from 22 pistachios. We will have a much better chance of achieving optimal health if we focus more on the nutrients we get from our food rather than the number of calories it contains. This will encourage better choices overall which will help us to look and feel fabulous!

*sources: Source: USDA National Nutrient Database, 2015

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Touchdown Tips to Stay in the Game!

If you are attending a Superbowl party today (or any party any day), you can find yourself in situations where you lose yardage in your healthy diet game plan. But you can still enjoy indulgences by keeping in mind the following tips!

Eat before you go!- eat something filling and healthy before you go! A salad with a lean protein and a healthy fat like avocado will provide you with a good balance of nutrients to keep you from making impulse choices!

Wear tight jeans!- This is one of my personal favorites! Wearing form fitting clothing leaves less room for overeating!

Bring and keep your water bottle full!- Try to limit yourself to one adult beverage, then shift to water the rest of the time. Skip the soda!

Don't hang out at the food table!- Step away from the food table when chatting with friends! It will cut out the mindless snacking.

Make TWO trips to the dessert table!- What? Two trips? Yes you heard correctly, however make the first trip just to scout out what looks appealing to you, then walk away. Sometimes our eyes make the choices for us, so if we walk away for a moment we can make a less impulsive choice on the second trip!

Use a dessert plate!- Using a dessert plate allows us to choose bite-sized portions. Fill your plate only once, and include dessert on this same plate.

Following these tips will save you hundreds of calories and help you feel like the true winner, while enjoying time with your family and friends!

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com
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Calling Bullshit On The "Natural Aging Process"

"When you turn 40 your metabolism slows down, you gain weight, everything falls "south", and you wake up with new aches and pains every day. It is all part of life. It is all part of the natural aging process." Ok folks I call BULLSHIT on this! I am 52 years old and I am in better health/shape than I was in my twenties, I have more energy than a lot of people 1/2 my age, and the only aches and pains I find is when I sit on my butt and eat the wrong foods for my body.

How many people do you know who have all but given up on living the life they are entitled to experience? The conversation usually is all about their latest pain, or doctor's appointment or new medication. They are typically not a joy to be around because this "aging process" has made them bitter- although they may not even recognize they are this way. Maybe this person is YOU?

Let me let you in on a secret that even your doctor may not be telling you- you are entitled to optimal health! It is for all ages, all genders, all ethnicity, and all bank accounts. The secret is NOT a magic pill nor an expensive gym membership. The secret is not dieting but fueling the body. It is exercising smarter not harder. It is trading in your stress for happiness. There is no one-size-fits-all program that brings the same results for every person. We are unique, and our bodies are incredibly intuitive. If we just develop a listening relationship with our bodies, we will learn what we actually need for it to function on a healthy level.

If you are carrying extra fat on your body then it is reasonable to say that you may experience health issues ranging from indigestion to Type 2 diabetes to high blood pressure. Maybe you are already taking medication for one of these health issues. In most cases the proper diet and healthy lifestyle can help prevent these serious health concerns and even reverse them in some cases* If you had a choice to save the money you spend on prescriptions each month, and if you could wake up feeling better- would you not choose to do whatever it takes to make that happen? What would it feel like to walk up a flight of stairs without pain or getting winded?

*Always follow your doctor's orders on medications and get regular check ups. Only your doctor can alter your prescription*

If you aren't carrying a lot of extra weight, but have approached middle age and noticed you are getting "fluffy" around the middle, or don't have the energy you used to- don't throw in the towel! There are ways to increase your metabolism so your body is working with you, not against you. Little changes to your daily diet and exercise routine can help you stay fit and trim and feeling youthful!

There is so much information circulating that the average person is left in a state of utter confusion on where to begin, which diet to follow, and which magic supplement to take. It can be frustrating and defeating to say the least.  As a Certified Health Coach, a Certified Personal Trainer, a pre-menopausal woman  over 50, as someone who has successfully lost over 70lbs and kept it off AND repaired and increased my metabolism- I'm telling you, if can be done. I cant pull the perfect diet and exercise program out of my file cabinet for you, because you are the only YOU. What works for me, may not work for you. What works for client A will not work for client B. However, what I CAN do is work with you to find the optimal nutrition and exercise plan that works best for YOU. We can work together to look at all aspects of your well being and I can help you make choices that lead to a healthier lifestyle overall. A healthy lifestyle is the ultimate goal. Weight loss, healthy digestion, more energy, better quality sleep, less aches and pains- those are all bi products of a healthy lifestyle.

It is up to you. We all have a choice. We are all entitled to optimal health. To what degree depends mostly on you (and some family history).  You decide. Do you want to wake up each morning and say "Well shit. Here we go again." Or would you rather wake up each day with a smile and say "Thank you!!!"

If you are ready, let's talk!

Carol Keller

Certified Health Coach and Certified Personal Trainer

myhealthyfriendsfitness@gmail.com