Trying to eat healthy? Set yourself up for Success!

Most of us have heard that preparing your meals ahead of time is a good thing.  I used to roll my eyes at yet another article of another super busy Mom, who was obviously better than me, getting all of their family's meals prepped, cooked, and stored in the freezer during the weekend, ensuring healthy meals, sunshine and bliss all week long (snore)!

Yeah, well, I don't roll my eyes so much on this topic anymore!

There are a few things that have gotten me on this band wagon...

1. ($$$!!!)-It really does saves money.  I am wasting far less food than I ever used to.  I would not have considered myself to be a careless person, but let's just say I was well intentioned...and things did not always work out as planned.  I would buy veggies and the other ingredients necessary to prepare several recipes, but then the week happened, I became extraordinarily busy, and (gasp) didn't feel like cooking.  So we would order take out or go to a restaurant for our meals.  This meant that I was paying twice for meals throughout the week-and then would often have to throw food away because it spoiled!

2. Dietary Considerations-if you are thinking about eating in a more healthy way, the best thing you can do for yourself is to set yourself up for success by preparing your meals ahead of time.  Often times, the healthier versions of meals are not your "go to" when you are super hungry after a long day.  If you have prepared something ahead of time, trust me-"prepared but healthy" will trump "yummy comfort food-but I still have to cook it" any day!

3. "No-YOU cook!"-That moment when you realize that it's dinner time, and there is no way you intend to cook anything-to be able to grab a prepared ahead of time meal from the freezer is an amazing feeling!

I did have to invest in a few items in order to make this transition go smoothly; a nice set of snap lock glass tupperware, mason jars, and a small label machine (if you don't label your meals, it turns into "mystery surprise" every time lol) have streamlined my efforts, and then sitting down with my favorite recipe books (or Pinterest) helps me to create my grocery list-and that is it!  You can either prepare entire meals and freeze them in single portions, or you can prep veggies, smoothies, rice, quinoa, etc. ahead of time so that your meals are mostly prepared, making it more likely to throw some things together for some quick meals.

My goal is to help people move away from eating heavily processed foods, and to eat more whole foods, fruits and vegetables-so get in the kitchen and do some meal prepping!

Water Fasting

Water fasting is something I have been curious about for a long time.  My brother tried a 10 day water fast a year or two ago, and it blew my mind! How in the world did he do that?  10 days?  The idea was painful.  Why would anyone do this?  Is it safe?

While I was not interested in a 10 day fast for my first try, I did decide to do a "simpler", and more common 3 day fast.  This is what I have learned about the process:

Why try a Water Fast?  The benefits of fasting are quite impressive, and include improved cognitive function, increased ability to learn, protecting the brain from the neuro-degenerative diseases such as Parkinson's, Alzheimer's, and Huntington's disease; anti-aging, longevity, immune health, and cancer prevention (please do not attempt a water fast if you already have cancer without seeking the assistance of a medical professional).

Types of Water Fasting:  There are several different ways to include fasting into your normal routine.

• Intermittent Fasting: fast for 16-20 hours, and eat a meal somewhere in the window that follows.  
• The "23/1" fast: fast for a full 23 hours, and eat during the last hour. 
• The Water Fast:  Drinking only water for a specified length of time; the most common one is 3 days, but it could be done for literally any time frame up to 40 days (not for me!).  The bulk of the benefits are seen with a minimum of a 2 day water fast.
• The "gentle" water fast: This one allows people to have black coffee or herbal teas along with the water.  Caffeine is a stimulant, but also curbs appetite.   

How does it work?  Toxins are stored in our fat tissues, and when we stop taking in calories, those toxins are released and eliminated.  This process is enhanced because when we stop taking in calories, our bodies are able to use the abundance of energy typically used for the digestion process, and focus solely on the healing and regenerating systems.

How did it go?  My 3 day water fast went pretty well, but I did make a few mistakes that I will not repeat for the next one.  I had read that it was typically hardest for the first couple of days, but by the 3rd day, it gets much easier-not in my case!  It took some getting used to for the first day, but the second day wasn't too bad at all for me.  It was the 3rd day that I struggled the most.  The issue was just that I had no energy at all.  Since I began my fast on a Thursday after having a green smoothie for breakfast, my plan was to break the fast on Sunday at 9:45 am.  

Mistake #1: I was taking supplements to aid with my energy level, and also an attempt to eliminate toxins that were being released from my system.  This caused some nausea, and even led to an upset stomach, where the only thing I had ingested was some charcoal capsules.  

Mistake #2: drinking black coffee on a 2-3 day empty stomach (UGH).  My next water fast will be 5 days, and I do not plan to have any coffee or supplements at all.  

Mistake #3: The timing of my fast was such that when I broke it, I was traveling (literally in an airport).  I had no idea what to expect, and could not have predicted from my research that I would be feeling so lethargic; this actually resulted in my husband and I missing our first flight (I'm so sorry, Matthew!)  So many people attested to having fantastic energy!  I do think that part of this had to do with my first two mistakes.

Breaking the Fast: It is important to note that when you break any type of extended fast, breaking it needs to be handled carefully.  A water fast should be broken with a little lemon juice and Apple Cider Vinegar in some water, followed by a mineral or bone broth after half an hour.  Fruit or vegetable juices are also option, but with no added preservatives or sugars at first.  Begin with smaller meals every couple of hours, and then begin to increase the size of the meal and decrease the frequency over the next couple of days.  Pay attention to how your body feels after each small meal, and use that as a guide.


Fasting has been practiced for thousands of years.  It isn't as impossible to do as many of us think.  It can be an excellent way to get in touch with your habits and lifestyle choices-and bring your body back to a state of balance.  I lost 9 lbs., but I gained 6 lbs of it back within just a few days.  If you are trying to avoid losing muscle, there are options to do some light body movement during the fast-but walking is what is recommended. 

What is a Health Coach?

Learning how to properly take care of our bodies and souls is something that impacts every aspect of our lives.  What we choose to eat, and whether or not we manage to get enough physical activity affects the way way we feel, the quality of our sleep, and even the quality of our relationships.  In other words, it is all connected. 

Most of us know what it is we need to be doing to stay healthy-eat more vegetables, drink more water, avoid eating too much processed and/or junk food, exercise, getting enough sleep, etc.  The challenge comes with actually doing what we know we should be doing.  The list of potential obstacles that many people face is endless, particularly when faced with one of the many lifestyle related diseases and disorders that modern lifestyle has created for us i.e. type 2 diabetes.  This is where a good health coach comes in.

Enter...the Health Coach: A health coach is a mentor and guide who has been trained in holistic health coaching to help clients reach their own health goals by helping to devise and implement positive, sustainable lifestyle changes.  Our role is not to work with the client as a medical professional, but to assist with troubleshooting any obstacles that  may present themselves as the client moves toward their goals.  It is like having an accountability partner, someone who is able to offer feedback, and also offer sound advice when your habits may be moving you further away from your goals.

How does it work?  The first thing to do is to contact the health coach: the easiest way to do this is through my webpage: http://naomi.liveeditaurora.com/

Once I get your contact information, you will be sent a "health history" form.  This is completely confidential, and provides information that will establish where you are now, and what it is that you are hoping to achieve i.e. improved energy.  Once the health history form is returned to me, we arrange a time to discuss the form, and your goals, either in person, over the phone, or even through Skype/face time.  Sessions are an hour long, and occur once every two weeks.  

Will I have to follow a strict diet?  Following a strict diet is not a requirement (or even necessary) for most people.  As a health coach, my role is to guide people to implement lifestyle choices that work well with their individual needs and physical bodies.  I am trained in the many different dietary methodologies, and can offer suggestions if asked.  These changes take time, and I will be with you as you implement them into your lives.

Working with a health coach is an extremely rewarding experience.  To follow through with goals feels fantastic, and can impact us in so many positive ways.  If you have further questions, please leave a comment, or visit my webpage! 

http://naomi.liveeditaurora.com/

Eating healthy on the go...

Having spent most of my life in Michigan, I am well accustomed to extreme winters; and by 'accustomed', I mean that I basically hibernated from December-March.  About 4 years ago, I decided enough was enough, and vowed to find some fun outdoor activities that would force me out of hibernation.  Fitness wasn't the problem, I was getting plenty of exercise swimming and practicing yoga-INDOORS.  The problem was regular bouts of seasonal affective disorder (S.A.D), most likely attributed to staying inside most of the time.  Natural lighting and spending time in nature does wonders for our brains-so outside I went!
Cross Country skiing was the first pursuit; I visited Stoney Creek, rented a pair of skis, and off I went!   I loved it so much, learning that going outdoors in the winter was do-able as long as you dress appropriately for it!  My next challenge, was to take up snowboarding...something I never thought I would be able to do.  Flash forward a few years, and my husband Matthew and I are now living in Colorado, spending as much time as possible playing outside in all kinds of weather.  One thing that venturing up into the mountains for our various pursuits has taught me is to PLAN AHEAD.  We have climbed mountains without proper clothing, leaving us ill equipped for fast changes in temperature and sudden storms, ample water, and even enough food!  We learned fast, and today, when we know we will be heading up, I begin prepping a day or two ahead of time.  Today was no exception.

The plan is to head up to Vail or Beaver Creek tomorrow, as the mountains are finally getting some much needed snow.  We like to get an early start, so the more I can accomplish ahead of time, the better! This is how my day began:

1. Make my smoothies-I have a condition that has warranted the necessity of making several lifestyle and dietary changes.  I often have a smoothie in the morning that typically consists of almond milk, berries, spinach, avocado, protein powder, cinnamon, and cacao.  
2. Make a breakfast casserole for Matt-he sometimes enjoys the same smoothie that I drink, but it is also fun to make something savory that I know he would enjoy!-http://easyrecettes.com/bundt-cake-breakfast-2/
3. Make a big pot of veggie soup-https://www.pinterest.com/pin/435652963937984627/
4. Make a large salad/salad dressing-https://www.pinterest.com/pin/376191375119168010/
5. Make tuna wraps for an extra meal "just in case"-snowboarding burns a lot of calories, particularly when you plan to stay all day, it is better to have too much food than not enough!
6. Make a simple dinner for this evening (fish tacos-yum!)-https://www.pinterest.com/pin/376191375118294598/
7. Fill up water bottles/and or camel backs

Making these meals obviously took quite a bit of time, but it meant that I didn't have to sacrifice my health by eating convenience foods at the resort, and it also saves us a lot of money.   A huge bonus, was the extra servings that could be frozen and used on a later date.  Don't get me wrong, it can be fun to splurge a little by enjoying a restaurant meal at the resort-but it is nice when it is by choice, and not necessity.  Even if I am in "detox mode", I am still able to enjoy myself if I plan ahead of time-we just pack up the food into a large cooler, and off we go!

Obviously, meal planning isn't just for those interested in outdoor adventures in the mountains.  Many people plan out (and some even prepare) their week's meals on Sunday afternoon, to avoid having to figure out what to make for their meals when they are hungry, tired and sometimes stressed out.  I believe that this is one of the biggest reasons so many people struggle with their weight; convenience foods and restaurant foods are often high in calories, and the portions are more than what most of us needs in one sitting.  A simple guideline to determine how much food to put on your plate, simply visualize two of your fists worth as a portion.  If you still feel hungry after that amount, consider these couple of tips to ensure that you are digesting your food properly: 1. Drink a tall glass of water 15 minutes prior to eating, and 2. Chew your food really well-as in 30 or more times per bite!  With few exceptions, restaurant portions can literally be cut in half (or shared).

Does anyone have any tips for staying healthy when traveling for work?  This is a question I intend to tackle, since I am asked this frequently.

https://www.facebook.com/5280-Fit-with-Naomi-772856129570110/?modal=admin_todo_tour




   

Detox

Should I detox?

  The idea of a "detox" for many people is often associated with extreme deprivation and misery.  This idea, for some, is actually pretty accurate.  For others, however, it just depends on your lifestyle, and what your personal eating habits have been up to this point.  It can be difficult to know when it is necessary or appropriate to detox.  Some people recommend once in the spring, and then again in the fall, but for me, it really has more to do with how I am feeling.  Those who know me well know that I have a condition called "Candida".  This is basically an upset in the balance of the "flora" of my body.  If I eat the same way that I did growing up, or the way that most of the people around me eat, my body will quickly become toxic, basically creating an abundance of yeast, and a lack of healthy bacteria to balance it out.  A simple term for this is "Gut Disbiosis".  There is currently a trend towards everything related to "Gut Disorders", and Candida is just one of them.  After extensive research, I managed to pinpoint what was happening with my body, and then had it confirmed with testing.  This has been a long road!  There are many books on candida, but reading the books didn't make the treatment/management any easier for me.  The advice they gave was difficult, and at the time, I just wasn't ready.  Those of you who struggle with other challenges, such as trying to lose weight and keep it off, I can relate!  I did my first long detox in June of 2010, with results that were so positive, I made a few permanent adjustments to my diet.  It was time consuming.  It was hard.  I was finally tired enough of my situation to make the change.   I had been getting sick frequently, and the other symptoms that I was struggling with were getting to be unbearable; night sweats, hives, itching, cravings, weight gain, bloating, depression, mood swings, fatigue, etc.  I needed to learn to prepare meals ahead of time so that when I was hungry, I wouldn't be tempted to eat something that I wasn't supposed to.  It was difficult socially.  Eating at restaurants was more of a pain than it was worth, and most beverages (especially alcohol)  and appetizers were out, so it was just easier to eat at home.  It was imperative to understand the role that stress played in my gut disbiosis, as well.  It was SO WORTH IT!  I had completely forgotten what it was like to really feel good. 

  There are many different types of detoxes, most of which do a very good job of bringing anyone's body back into a state of balance again; this will actually help to avoid colds and flus, since our bodies are better equipped to combat whatever wonderful pathogens come our way.  That is why you will often hear about detoxing as a means of prevention.  An added bonus, is that weight loss is common, and appetite is often stabilized.  Most detox programs have a few things in common; taking out caffeine, sugar, alcohol, processed foods and meat for 2 or 3 weeks, while taking a few supplements, and lots of veggies such as kale and cabbage to support your immune system, and aid in the removal of toxins.  Some programs recommend liquids only, but I don't think that is suitable for most people.  The best one that I have seen suggests 2 liquid meals (snoothies) and one regualr meal eaten midday.  That is pretty much it-our bodies know what to do, we simply need to stop overloading our systems and let it do its work!  There are a ton of books on detoxing, so if you are curious, check one out-I highly recommend a program called "Clean".  You can also find information on this program online at https://www.cleanprogram.com/the-program/what-to-eat.  Another excellent thing to consider is an elimination diet, which can be instrumental in finding out which foods trigger unwanted reactions in your body.  I have found that I need to go easy on most carbs, choosing smaller portions, but not necessarily eliminating them completely.  Corn chips trigger water retention almost immediately, adding an extra pound or two in one day, even if I only have a modest portion!  When I eliminate my trigger foods, extra pounds shed very quickly.  It is worth checking out!

Symptoms: you may need to detox if...

• Fatigue
• Muscle aches
• Joint pain
• Sinus congestion
• Postnasal drip
• Excessive sinus problems
• Headaches
• Bloating
• Gas
• Constipation
• Diarrhea
• Foul-smelling stools
• Heartburn
• Sleep Problems
• Difficulty concentrating
• Food cravings
• Increasing number of food sensitivities
• Water retention
• Trouble losing weight
• Rashes
• Skin problems
• Eczema
• Psoriasis
• Canker sores
• Acne
• Puffy, dark circles under your eyes
• Premenstrual syndrome
• Other menstrual disorders
• Bad breath
• Frequent colds or sore throat 

  Remember-if we are healthy and fit, our bodies are perfectly capable of carrying out the detoxification process.  It is when we become toxic that the systems that are in place to filter and cleanse our body becomes overburdened.  Think of it this way-the toilet is an excellent means to get rid of waste in a modern household.  This invention is something that most of us have come to completely take for granted!  It is highly effective at doing its job; but can you imagine only one toilet in a home with 10 people?  This may help you to understand what can happen when systems become overloaded.  Digestion takes a lot of energy from our body, so by limiting foods to those that are known to aid in the detox process, you are working with your body-not against it.

Self Care: During my detox, I typically rely on several tools which assist the detoxification process. 

1. Mineral Baths-1-2 cups epsom salts, several drops essential oils, 1/2 cup baking soda, oils (optional)
2. Tongue Scraper
3. Dry Skin Brushing-several minutes before a bath or shower (stimulates lymph)
4. Alternating Showers-Alternating very hot and very cold water temperatures for 1-3 minutes on each temp setting does a great job of stimulating your lymph
5. Sauna/Steam Rooms
6. Light Movement-The detoxification process requires a lot of energy, challenging workouts may hinder its progress
7. Hydration-Large glass of water upon rising in the am, several glasses throughout the day, particularly 15 minutes prior to meals (adding 1 TBS Apple Cider Vinegar aids in the digestion process)
8.  Plenty of rest

 * Detoxing may induce cold symptoms, general fatigue, or headaches the first few days. 

Cheating: If a craving takes you over, or you go to a party and just can't say no to your favorite appetizer or drink, just let it go.  The idea is to try to reduce the level of toxins in our bodies.  There is no need to throw in the towel if you cave a couple of times.  The best results will happen if we can give our systems a break from the toxic load it has to bear on a constant basis.

Naomi