Fit Solutions

If you are dealing with allergies, irritability, and aches and pains like me, it may be a time for a recharge.  Stress, sugar, food sensitivities and environmental factors can cause inflammation which can wreak of havoc on most of the normal operations of our body systems, affecting your energy, mood, and cravings.  Let’s look at some option for reducing inflammation.

  1. Eat more plant-based, whole, nutrient-dense foods.
    Focus on what you can do to fuel your muscles, brain, cells with good nutrients and avoid refined sugar and flour, processed junk, animal products, etc. by adding a variety of plant-based whole foods to your diet. These foods will flood your body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants and fiber it needs to recover from chronic inflammation.
  1. Focus on gut health.
    Your gut holds approximately 60-70 percent of your immune system, so it stands to reason that it would be a great place to reduce chronic inflammation. And if your gut is out of balance, you can only imagine that your immune system is out too. Try natural probiotics like natural unsweetened yogurt everyday, or a good probiotic supplement. Click here.
  2. Identify and address food sensitivities and chronic (or hidden) infections.
    You could be fighting a losing battle if you’re ignoring potential food sensitivities and/or infections. If your body is working to cope and fight these challenges everyday, you can bet that you’re feeding the fire of inflammation on a regular basis.

Gluten, soy, dairy, eggs and yeast are common problem foods that might be distracting your immune system every time you sit down for a meal. These allergies can be identified with a blood test. Or try eliminating them one at a time.  While following the elimination approach, you remove all common allergens from your diet and then slowly reintroduce them, one by one. Consider trying a cleanse too.

  1. Relax and Rest. Most doctors recommend seven to eight hours of sleep per night. If you’re cutting corners in the snooze department, you’re cheating your immune system, which means it needs to kick into high gear in an effort to keep you well.

Lack of sleep and unrealistic expectations on what your body can handle, keep stress hormones elevated. Unfortunately, when you’re stressed out all the time, you’re also producing more of the hormone cortisol—which keeps inflammation on high. You deserve to take a break from stress even if its for 10 minutes a day.  I focus rather on the big picture – create margin, cut back on some things, and spend more time with God and the people that you truly care for. 

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!

 

Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.

 

 

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Plant based diets

Studies on blue zones, areas where people live to over 100 years old, found that  all of them eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients. In this category we include beans as the cornerstone of most centenarian diets is beans.  Favorites include fava, black, soy and lentils as they are rich in fiber and protein. Phytochemicals and nutrients found in fruits and vegetables, including a variety of colors, support a healthy body.farmers market2010

Meats can still be on the menu but consider them as a side or ingredient, and choose the leanest, finest meat you can afford. If you are grilling, minimize charing as this creates bad free radicals that wreak havoc on our bodies cells.  Limit portions to the size of a deck of cards and try eating no more than twice a week. This is consistent with the USDA’s MyPlate recommendations to make fruits, vegetables and grains the majority of your intake.

If you find it hard to avoid meat, trying eliminating it for just one day, and focus rather on salads, stews, and combining beans with nuts or grains for a heartier meal.  Eating nuts—a handful a day – provides essential fats, and can give you an extra 2-3 years of life expectancy!

If you are looking at a better quality of life, and a longer more exuberant life, I’d follow these people’s example!

Allergy relief and immunity

Even though we cannot do much about our body’s response to specific allergens, we can support our overall health which impacts how we feel and recover from these attacks.  Good healthy whole foods, fresh water, a good night’s sleep and maintaining  stress factors in life are the best ways we can keep a healthy body.  Yet, here is just a few of my recommendations from Advocare’s product line to supplement your nutrition.  Additionally, I can help you find solutions to fill in the gaps of what you may be  missing in your daily nutrition.  Just give me a call.

MNS (Metabolic Nutrition System): “Nutritionist in a Box” ; includes over 50 vitamins, minerals, and nutrients to “fill in your nutritional gaps”, increase energy, support weight management, and provide appetite control.*

HERBAL CLEANSE: “Oil Change for Your Body”; a 10 day system to cleanse, detoxify, and rejuvenate your body*.

ImmunoGuard™  Provides support for a healthy immune system*.

SPARK:  Enhances mental energy and focus with over 20 vitamins, minerals and nutrients* Sugar-free.

For more descriptions and other options visit my website:  advocare.com/11068151

 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

IMG_0609Whether you call it commradiere, team work, or group motivation, its all the same thing, we succeed in living a healthy lifestyle when we surround ourselves with others who want to make healthy choices a part of life.  According to the Blue Zones project, finding the right tribe can add years to your life than just about anything else.  Over the next few months, Ill share habits of the world’s longest lived people. These people were either born into or  purposefully choose to create social circles that support healthy behaviors. Related research shows that certain behaviors are contagious, so you attract and stimulate strong social circles by  proactively surrounding yourself with the right tribe: people who share your desire to do activities that strengthen your body and fuel your brain, individuals that challenge you to learn and grow intellectually, creatively and spiritually, and people who share the behaviors that you want to be a part of your healthy life. If this is not your family or closest connections, begin by building one at a time, and your right tribe will grow.

Eating with friends

Eating out in our country has become a national pastime.  Remember when you were a kid, and eating out was only for birthdays and celebrations.  Now Tuesday night has become cause for celebration.  Many restaurants create an atmosphere of a party, with music, decoration, and even cleaver up selling techniques from the bubbly wait staff.  Use caution when creating an excuse to ignore your healthy eating plan:

I was with friends or with a group:  Statistics show that when you are eating with one person, you eat 35% more; 7 or more people double the amount, and in a smaller group like 4, up to 75% more.  Its important than you recognize the excuse you give yourself because you are eating (maybe comfort food) with others, and also that you are enabling others to eat unhealthy or more because you care about them.
 

What can you do to arm yourself in the following situations:  

Someone brings treats to work for a special celebration:  If you are unsure whether the food choice is low or high in calories, decline politely and pick something that you know is a healthy option like fruit.
 
If you are with a group for dinner or lunch:  plan ahead by having a healthy snack before you go or order separately,  turn down chips, bread and appetizers, and eat slower,  enjoying the conversation instead.
Decline the invitation:  While you may want to catch up with some friends and unwind from a bad day over happy hour, usually a good sweat out at the gym will do the trick. It’s really ok to be that person, remember this is your health you are working for!
Drink plenty of water!
 
Plan ahead.  This is the best way to ensure that you are aware of what your choices are,  and that are ready are  for unfamiliar situations.  Make your own snacks and bring them with you to the movies, eat before you go to a party and just sample one thing you want to try, and when offered a piece of cake from the at work treat bearer,  politely decline.