Feel Grounded and Keep Weight Off Eating With These Autumn Foods

This is my favorite time of the year. The cooler weather, apple picking, leaves falling and the scent of roots veggies cooking bring great memories and happy time. But with autumns arrival, and the busy back-to-school season that's quickly met with the hustle and bustle of the holidays is among us. If you're anything like me, this last part of the year flies by in a blink of the eye. Because of this, it can feel like a time where your out of control schedule is controlling you. You're pulled in many different directions, and you just want to sit down for a second to catch a break.

Do you struggle with feeling grounded on most days? I know if I don’t eat healthy foods that are in season I feel unsettled in my mind, body, and spirit. Eating grounding foods, practicing yoga and meditating all help me keep calm and rooted.

There is a brilliance in nature. She knows the truth of the season. Mother Nature knows how insane this time of year gets and provides exactly what we need to bring us back to nature. So many grounding foods become available this season, and it's of our highest benefit to take advantage of them. These foods can ground us and help us to re-balance when we are feeling out of control.

Here are a few of my favorites…

 

Orange is the new healthy

These are two traditional autumn foods, but they’re also exactly what we should be eating to ground ourselves. When you want some sweetness in your meal, these are the ideal way to achieve that and a much better alternative to chemical-laden artificially sweetened items. So, the next time you’re at your local farmers market, look for pumpkins that are labeled “sugar Pumpkins” or “pie pumpkins”. They have a sweet flesh inside that is perfect for roasted and making soup to create a healthy meal. You’ll feel oh so healthy and grounded while enjoying a delicious pumpkin dish. Hint… roast the pumpkin seeds with a little sea salt for snacking during the day

 

Root vegetables

Vegetables that fall into this category are sweet potatoes, beets, carrots, turnips, garlic, and ginger. They add some great flavor to your meal and will make you feel rooted and grounded. Interesting how that works, right? Foods that grow as roots in the ground are naturally rooting and grounding to us. Nature is amazing.

 

Naturally Fermented Foods

Raw sauerkraut is perfect to add some sourness to your autumn meals, while also strengthening your gut health. Fermented foods don’t only make your meals taste great and assist with grounding you, but they also act as prebiotics and feed all the good bacteria in your gut. Some other naturally fermented food items include kimchi, kefir, Kombucha (be careful of the sugar content), and pickles, to name a few.

 

Add on the proteins

Finding healthy, high-quality protein sources will be of benefit to you this time of year. Proteins that come from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect. Hearty stews and soups are among the most popular food items this season, and that’s exactly why. Are there any plant-based proteins you use in your meals such as beans, lentils, nuts, seeds, hemp seeds and milk, quinoa, nutritional yeast, spirulina (add in a smoothie) or greens and veggies? Now is a perfect time to be adventurous and try something new.

Don't pass up these delicious autumn foods that are not only enjoyable but beneficial to us in many ways. Aside from eating foods that naturally ground you, there are other ways you can enjoy feeling grounded. Being in nature has a natural grounding effect -- so take a walk outside as often as possible to breathe in the crisp air and enjoy the colorful scenery. Breathing exercises help with feeling more grounded, so focus on your breathing throughout the day and take note on if you're breathing freely or holding your breath often. When you notice you're holding your breath, take a moment to practice a short breathing exercise.

What practices do you implement to help you feel calm? Leave a comment below, I’d love to chat about it.

Reduce Inflammation By Eating These Foods

Header It has been said that inflammation is the root cause of all disease. When your skin is inflamed it’s easy to see due to the redness, blotchiness, rashes, and hives, but how do you recognize inflammation inside your body and how do you assist your body in healing its self?

First and foremost, it’s important to understand the source and the cause of inflammation. Whether it is acute or chronic inflammation caused by environmental irritants or what we're eating, many factors go into why we're dealing with inflammation. Chronic inflammation can indicate the body's inability to respond to its irritant. Infections can jumpstart an inflammatory response, along with other sources of inflammation such as stress, unhealthy habits, and other underlying health issues

The good news, though, is there are natural remedies for inflammation, and a lot of those are naturally available foods that are probably already in your kitchen.

Before we get to remedies that will help your body feel better from the inside out, I want to share some signs that you might experience if you have inflammation in your body which you can’t see.

  1. Fatigue
  2. Being overweight
  3. Aches and pains especially joints
  4. Red itchy skin
  5. Allergies and infections
  6. A diagnosed autoimmune disease
  7. Throat tickle or constant coughing
  8. Acne, cysts, hives, rashes
  9. Itchy ears
  10. Craving white flour processed foods
  11. Puffy Skin and water retention

Don’t get worried or scared if you have any of the above symptoms Just begin to use the foods in your kitchen as your medicine,

Filling your kitchen with anti-inflammatory foods will help combat your inflammation on a regular basis. Some powerful anti-inflammatory fruits include blueberries, strawberries, cherries, oranges, and pineapple. Many of these contain bromelain and quercetin, which are incredible for helping ease inflammation in the body.

 

Here are some other anti-inflammatory foods to use in your kitchen include...

 

Ginger. Ginger contains anti-inflammatory chemicals and adding this root to your routine can be quite simple -- add it to your meals, toss some in your juicer, or make some fresh ginger tea.

Green tea. This popular tea has catechins, which have antioxidant properties and power. Substitute out your afternoon coffee for a green tea to enjoy the natural anti-inflammatory benefits it provides.

Beets. In my opinion, beets are a superfood and they are oh so good for you. Filled with the betalain pigment along with countless other beneficial nutrients, beets provide anti-inflammatory and antioxidant properties that your body will love. Toss some on your salad, in a juice or in your smoothie and reap the benefits.

Tomatoes. The lycopene found in tomatoes helps provide the body with an anti-inflammatory benefit. Summer is a fantastic time to enjoy loads of tomatoes, so eat up!

Garlic. Garlic is so versatile and can be added to nearly everything. Take advantage of that and toss it in your home cooked meals or salad dressings to enjoy its anti-inflammatory benefits regularly.

Along with these important foods, sleep is another powerful element in reducing the risk of inflammation. If you’re in need of improving your sleep quality, take this as a sign to begin now. Sleep is such a crucial link in your overall wellness, not just with controlling inflammation. Making healthy lifestyle choices gives your body a better chance of curbing inflammation in the future, so start with baby steps.

What can you do this week to make healthier habits? I am currently working on my sleep routine. I’m a light sleeper and it takes me a long time to fall asleep. For the next month, my focus is on getting some deep snoozing. I’ll let you know how it goes.

** Disclaimer:   I do not provide the services of a licensed dietician or nutritionist, information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals.

 

8 Ways To Feel Forever Young Overnight

person-731141_1280 Close your eyes for a moment and imagine waking up feeling five or even ten years younger in your appearance, confidence, weight loss and aura. Ahhh… that feels so good, doesn’t it? The secret to feeling and looking 10 years younger is reducing gut inflammation. Yes….I am serious. Gut inflammation can result in a lack of motivation and an increase in autoimmune disorders, tiredness, and irritability, leaving you feeling worn-out and exhausted. These three simple steps will have you feeling younger, more vibrant, and healthier overnight.

1. Eliminate sugars, bread, and pasta from your diet. Replace those unhealthy carbs with natural options like berries or starch vegetables. Gut inflammation is often exacerbated by food sensitivities. Some food sensitivities are so hidden you may not know you have one without a food sensitivity test. Proactively removing unhealthy carbs and white flours from your diet will aid in the replenishment of your gut lining and reduce the inflammation in your gut.

2. Try some bone broth. Now, please know that I’m a vegetarian, 99.5% vegan, but know many people who have used bone broth with amazing results and that’s why I’ve included it here. Grass-fed bone broth helps to build antibodies, tighten skin cells, and can even reduce the appearance of cellulite. It’s packed with gelatin and collagen which rebuilds your gut lining and helps to strengthen your immune system. Bone broth contains potassium and glycine which aids in liver detoxification. Enjoy it warm for dinner in a soup. Grass-fed bone broth can be found at your local health food store.

3. Eat probiotic foods. Do you like sauerkraut, kimchee or coconut keifer? These foods are said to be healing for your gut and full of probiotics, which replenish your good gut bacteria. Can I just take a probiotic pill? Yes, but probiotics pills have only about 20 different strains and your body might need a different strain (plus supplement pills scan get expensive fast). Go ahead and take a probiotic pill but also have fermented foods with your meals at least once, preferably twice a day.

4. Eat dinner early and eliminate snacking before bed. If you keep eating before bedtime you only extending the time your body has to work at digesting the food you ate that day. When you keep your body working to get rid of the food you ate late night, it has no time to actually go into healing mode as you sleep. Personally, I made this change when I was in my 20s’ and have never looked back. I wake up refreshed, with a flat belly, feeling full of energy and refreshed.

5. Laugh, laugh a lot. Laughing is pure joy and keeps you in a high vibration. Laughing makes you feel wonderful and is healing for your soul. Talk to a toddler (kids say the funniest things). Play with puppies and laugh at how cute and clumsy they are. Watch good clean comedy (Big Bang Theory anyone!) or remember past events with loved ones that made you chuckle.

6. Slow down and enjoy the simple things. Take time to read a book or a slow walk in the park. Don’t move too quickly from one task to another (something I need to work on) and be grateful for the moment. Slowing down makes you feel younger at heart when rushing makes you feel stressed. Always remember, stress will age you quicker than anything.

7. Decide to be happy. I know this is a hard one for many people, including me, because we determine our happiness by external events and people but true happiness is an inside job. You have the capacity to be happy right now if you choose. Happiness makes you smile form your heart and nothing makes you look younger and feel young than a happy smiling person. Every day for the next 40 days, at one point during your day when things may not be going the way you want them too, choose to just be happy right then and there. It doesn’t matter what going on in your external environment. If you’re stuck in traffic choose to be happy and sing along to the radio. If someone is upset with you, know that it’s not about you and send them a blessing and choose to happy. If something happened at work, do your best not to get in a tizzy, take a deep breathe in and remember in the big picture… YOU ARE OK… don’t let anyone, anything or situation rock your boat. Choosing to be happy can be done and the more you try the easier it gets.

8. Last but not least, establish a regular, calming evening routine. Brushing and flossing your teeth every night is crucial to feeling better the next morning. Your mouth is the gateway to your overall health! Spend a little time before bed winding down, reading a book, or writing a journal entry. Meditate or go for a moonlight walk. Ensure you are getting at least eight hours of sleep every night, and commit to taking a little time out of every day for yourself. I personally love an essential oil infused coconut oil self-massage with an inspiring and spiritual book by Dr. Wayne Dyer, Gabrielle Bernstein or Marianne Williamson or a short mediation to relax my body. The greatest change comes from within and the willingness to commit to the change

  These five simple steps will usher in a big difference in your overall health and wellness. I recommend committing to these lifestyle changes for at least 21 to 40 days to really begin to see changes and fully repair the inflammation in your gut. By then, you will already have forgotten about those old habits that used to be your norm. That feeling of lethargy and lack of motivation is in the past. You’re well on your way to a healthier, younger you!

Remember, change can be uncomfortable especially if your use to eating late, drinking wine before bed to unwind or staying up watching late night T.V, but you can do it. Stay committed. To your goal of feeling better and looking better and close your eyes for some ZZZ’s.

Now it's your turn. Do you have a Forever Young ritual you do that keeps your body, mind, and emotions forever young? Leave a comment below and share. I'd love to hear it.

Say Goodbye To Wrinkles In 6 Easy Steps

strawberry-629180_1280 (1) Lately, many ladies have been complaining to me about their skin, specifically wrinkles. Being over 40, wrinkles are can become a big concern.

Are you struggling to get rid of your wrinkles? Do you feel the promises from the expensive creams and lotions to eliminate your wrinkles are empty promises? I do. That’s why I want to share with you the key to diminishing and preventing future wrinkles is right in your home and includes your day-to-day lifestyle. Consuming high-quality plant proteins, fruits, vegetables, and getting adequate sleep can all contribute to decreasing your wrinkles and preventing future ones!

  • The next time you take a trip to the grocery store, make sure to stock up in the produce department! It’s crucial to consume at least 7 to 9 (or more) daily serving requirement of fruits and vegetables to maintain adequate health and diminish the appearance of wrinkles. All vegetables and fruits are good to eat. I particularly like fruits such as strawberries, blueberries, watermelon, cranberries, lemons, and bananas.
  • It’s time to toss out the refined sugar and replace artificial sweeteners with organic, natural sweeteners such as raw local honey found at your local farmers market, real maple syrup, and Stevia. Just so you know, excessive sugar consumption can damage your liver and cause breaks in your DNA, leading to autoimmune disorders. Consume any sugar in moderation. Training your body to break the habits of sugar-overloads is key in being an overall healthier you and saying goodbye to those wrinkles!
  • Get outside and into the sun! Moderate sunshine provides your body with necessary Vitamin D to replenish the vitamins and elasticity in your skin. Aim for at least 10 minutes a day of moderate exposure, but be sure to slather on your chemical free, all natural SPF after (slowly build up your sun exposure starting at 5 minutes a day without protection and then smartly build from there). Be sure to reapply and take all other precautions such as hats and an umbrella if you’re planning any prolonged periods of sun exposure.
  • Create a loving life-long relationship with coconut. Replacing vegetable or canola oil with coconut oil and olive oil is a simple way to slow your skin’s aging. Add a tablespoon of coconut oil to your morning smoothie, indulge in some coconut crisps, replace standard dairy with coconut milk, or rub unrefined coconut oil on your problem spots. Every night I massage my facial skin (and whole body) with coconut oil to get the oil infused with my skin at the same time getting blood flow to my skin.
  •  As Frankie Goes to Hollywood says, ”RELAX”. Stress is one of the primary contributors to premature aging because it reduces the natural collagen and elasticity in your skin essential to preventing wrinkles. If you can, start every morning off right with a few minutes of meditation or catch some quiet time in the afternoon after work. Read a good book, practice some yoga, go for a walk, or relax by the beach after a long day at work (if you're lucky enough to live by a beach…I’m dreaming). Remember to take a little time out of the day for yourself. A stress-free lifestyle is one that reaps astounding rewards! If you don’t have time for any of this, don’t stress yourself out trying to get unstressed. Just pause, and breathe consciously for 5 breaths for stress-relieving benefits.
  • Plump up your skin with H20. I know you know this so I’m just gently reminding you to drink water. If you get dehydrated it will show in your skin so drink water, green juice with cucumber and coconut water while avoiding dehydrating coffee and alcohol.

These 6 simple steps are a great start to a healthier, younger, wrinkle-free appearance. Make small changes to your time and energy and see how that healthy, natural glow blossoms!