If you’re feeling blah from a weekend full of burgers, sexy cocktails, and chips & dips, kick off the week with a meatless Monday. This will allow your body to “Rest & Digest & Recover” so that you crave healthy food throughout the week.
CHICKPEA PATTIES & GRILLED PEACH AND CHERRY SKEWERS
I get it, after a Summer Fun weekend you wake up Monday feeling bloated, foggy, and not motivated to get back in that bathing suit.
I’m pro protein but allowing your body to “Rest & Digest” by consuming a meatless meal is a great idea to help take the load off your overreacted digestion system. When you have a chronic health condition like weight gain or bloating you may need to first focus on consuming foods that are easy to digest. This may mean consuming mono meals (1 ingredient meal), slightly cooked veggies, smoothies, or soup.
Cherries are natural health bombs. They promote better sleep, because they are a good natural source of melatonin, (BTW, there is a higher level...
A common food ingredient I see on my client’s food sensitivity & GI Map test results is GLUTEN. Gluten sensitivity can cause gut inflammation, intestinal permeability, weight management issues, and damage to the gut biome.
Giving up any food even though you know it makes you sick can be difficult. Especially for an ingredient like gluten because it’s found in wheat, which is typically a big part of your normal diet.
I mean, how does one live without these salad toppers or these morning kickoff foods??? No fear, it’s possible and you will learn to love it!
Foods that usually contain gluten:
Maintaining a certain diet or avoiding certain ingredients when you work at home can be easier to follow but as...
The Aunt Flow rage, PMS mood swings, and days where you love & hate everything at the same time is blamed on hormonal imbalance but what exactly does that mean?
Hormonal imbalance is one of those phrases commonly used by the medical community but often misinterpreted by someone without a medical degree.
It wasn’t until I was studying to become a Functional Diagnostic Nutrition Practitioner did, I start to understand all the functions of hormones. And it wasn’t until I started my own journey of improving my gut health did I realize the negative impact of abnormal levels of hormones.
Hormonal imbalance can make you feel crazy. It can also be very frustrating if you’re on a path of becoming healthy and those results aren’t falling in place.
You don’t need a medical degree to have the basic understanding of hormonal imbalance. More importantly, you should be able to tell if you are having hormonal imbalance. There are five basic signs of hormonal...
Ditching the stubborn weight is a daunting task. You barely feel like you have time to fix your hair in the morning let alone meal prep and squeeze in a gym session.
In working with hundreds of clients on improving gut health for weight loss, I see a common denominator for the women who have long term success.
1) They get in a groove and stick with it
2) Their healthy habits are non-negotiable
How to Get Your Groove On and Stick With It
You know you’re ready to focus on improving your gut health for weight loss when you light up about preparing and following through the protocol tasks. You don't feel pressure from outside sources. You only feel a strong inner desire because it’s what you want instead of being driven by trends, society, parents, etc.
Tips for sticking with it:
ELIMINATION DIETS AND GUT HEALTH
To eliminate or not to eliminate, that is the question.
I get a lot of questions about elimination diets.
Elimination diets can be extremely effective and informative. BUT, can you stick it out?
Pros to elimination diets:
My obsession with bone broth is REAL!
I walked into my functional medicine doc 8 years ago with high heels and booshie corporate clothes. On the outside I had it all together. A “highly successful young professional mom” living the Super WoMOM “she does it all” type of life.
“You’ve got it together Mar!” “How do you do it all Mar?” Common questions from others.
On the inside I was a wrecking ball. My brain was mush, I was drained constantly searching for energy boosting sugar sources, and my stomach was plagued with painful bloat and gas.
When I discovered I had an imbalance in my gut bacteria, leaky gut, food sensitivities, and brain fog my Doc placed me on a lifestyle protocol to reduce my symptoms naturally instead of turning to pills to fix a specific issue.
One of my favorite products for restoring the body has been Bone Broth. It's also been been an integral product in most of my client’s personalized protocols.
It was a teaser!
We had a day or two of 50-degree weather in Michigan and then BAM – SNOW!
We expect those random snow days until May but they're never easy. The length of gray skies, bone chilling temperatures, and lack of fresh air is depressing. The Winter Blues can keep you from starting your “I want to feel good and get healthy” program.
Instead of delaying your “get healthy” program one more day because you’re not in the feel good mood, make a commitment to include these super mood boosting nutrients in your diet.
B12: A vitamin essential for brain and central nervous system function, forming red blood cells and converting food into energy.
Iron: A mineral which plays a significant role in your moods, attention span, and overall health.
Magnesium: A mineral which facilitates brain electrical activity and aids in calming the nervous system.
Omega-3: A fatty acid which provides essential DHA to support brain development.
If all you had to do to lose weight was thoroughly chew your food, would you focus on that effort?
Losing weight and ditching the bloat starts with chewing your food properly. Digestion begins in your mouth. The minute you smell or start chewing food enzymes are released from your digestive system which includes the mouth. The enzymes released in your mouth help to break down carbohydrates.
A professional working mom’s life is not set up for long lunch breaks or peaceful dinners at the kitchen table. It requires healthy meals to accommodate a need for speed.
Shoveling food without proper breakdown sets the stage for poor digestion. Poor digestion opens the floodgate to unwanted symptoms like: weight gain, acne, poor sleep, hormonal issues, adrenal fatigue, constipation, acne, IBS, low sex drive, mood swings, and food allergies! Most importantly, when you do not digest properly your body cannot transform your food into energy.
I hear this all the time...
When you’re the household CEO it’s difficult to plan healthy meals as well as healthy snacks. If you caught my last blog post 8 Simple Belly Busting Snacks you know that snacks may be the missing ingredient to weight loss.
Just as meal prepping can be extremely helpful in weight loss so can snack prepping. If you’re snack ill-prepared it can lead to grabbing handfuls of chocolate chips and countless dives into the peanut butter jar.
Before derailing yourself one more night, consider these methods of having healthy snacks ready to go when you or your family need a quick bite.
Balance Snacks Equally
Yin-Yang is an important concept in weight loss. When your circle of life is imbalanced you will experience symptoms like being unable to lose stubborn weight. When you crave salty it’s an indication of a mineral imbalance. When you crave sweets it’s an indication you need a source of energy.
Plan out equal amounts of healthy salty and sweet snacks...
Skipping meals, depriving, and cutting calories each day may be the WORST way to lose weight!
What if I told you, you may be the person who can lose weight on snacks?
Yes, there are people who do well on mini meals!
If you live in a stressed-out body, tackling the constant chaos of corporate and household CEO, than you may be the body type which strives on mini meals.
Mini meals/snacks keep your blood sugar stable. A stressed-out body craves the constant need for stabilization and energy.
Here are some of my favorite go to snacks: