3 Ways to De-Bloat

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Did you know that food is not supposed to bloat you?

Did you know your suppose to be able to zip up your jeans after you eat?

Did you know you can have relief from your tummy bloat?

Bloating is an abnormal, general swelling which may cause abdominal pain, increased stomach growling and can at times be accompanied by gas, oh my.

All this can be caused by overeating, stress and/or not chewing food properly. Be aware certain foods might not agree with your digestive system and unfortunately bloat you. It’s imperative to avoid those items to remain bloat free, but if you are, here are three simple home remedies to de-bloat.

1.   Water:

I can’t say enough about H20 and all its benefits to your bodies when we drink it. Dehydration is one of the leading causes of bloating, and the cure is natural hydration. Drink lots and lots of water. It’s commonly noticed that drinking a lot of alcohol or eating foods that are too salty consistently results in bloating. Water helps wash the waste out of your system. Drink eight glasses of water daily to not only de-bloat but also for the other amazing things water does. If possible, swap all your beverages with water. Doing so will help you lose weight and have great skin.

2.   Avoid too much fiber at one time and increase potassium intake:

Too much fiber at one time when your system is not used to it can be difficult to digest and results in bloating. Don’t increase your daily fiber intake by more than 20-25 grams a day. Also, always remember to include eight glasses of water in your daily routine.

When you eat too much salt, increase your potassium intake to de-bloat. Avocados, sweet potatoes, bananas and coconut water are all rich in potassium.

3.   Warm hot water, lemon and a pinch of turmeric:

This is a wonderful trick. It’s very simple and inexpensive yet effective. If you have severe internal bruises or are suffering from bloating, this will always be your savior. It benefits every system in your body and does wonders for your long-term health as well.

The practice of sipping hot water all day long is very beneficial, as the ancient science of Ayurveda suggests. Yogi’s believe that hot water is very soothing to your digestive system and cold water hampers digestion. Try it and I think you’ll agree. Traditionally turmeric is said to work as a carminative and aid in digestion and relieve intestinal gas.

Including these three, be sure to look at your other eating habits and avoid bloating before it makes you suffer. Avoid drinking out of a straw or chewing gum. Both cause air to fill your stomach. Are you eating on the run…slow down and eat your meals in a relaxing space and pace.

If you found these tips helpful I’d love to hear from you. Leave a comment below and share which tip was most useful to you.

Winter Immune Boosters

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Winter is upon us! My hometown in the deep south just got blanketed with several inches of snow last week, which was a big surprise. It is always important to prepare for the winter weather…wood for the fireplace and flashlights for power loss. But even more important, we could all use a health boost to our immune systems. Holiday decorations are going up everywhere but so are cases of colds and the flu. If you don’t want that kind of gift that keeps on giving, focus on these immunity-boosting tips to keep healthy all season long.

Warm Up Inside Out with Veggie Broth

With the chilly weather getting even colder, the best thing to bring everyone to the table is warm, soul-soothing soup or stew. You can make this even more beneficial though by adding veggie broth to the mix. I know bone broth is the talk of the health industry but for a girl who will not eat animal products vegetable broth works just as well. (If you like bone broth please feel free to use it.)

Vegetable broth with mushrooms, kombu, ginger, sweet potatoes and any other veggie you like will help provide much need vitamins and minerals, which nourishes the entire body.

Ways you can use broth:

- In soups and stews

- As a standalone warm beverage

- In place of olive oil when cooking

Eat Fermented Foods

Recent research has provided us with a new astounding fact – your gut is home to a second brain. It may sound crazy, but it's true. The good news is that you can keep those beneficial bacteria that flourish there to keep you healthy thriving and strong. The best way to do this is to start developing a fondness for fermented foods. Things like kimchi, the popular Korean side dish served with every meal, as well as sauerkraut, kombucha, or even pickles, to name a few.

Fermented foods list:

-Kombucha

-Sauerkraut

-Kimchi

-Miso

-Pickles

-Coconut kefir

Make Room for Mushrooms

The kids might not be happy about this, but mushrooms have beta glucans in them, which help strengthen your immunity and block infections. You can eat whatever mushrooms you enjoy for this effect. Put them in your soups, add them to your mixed veggies, top your salad with them raw or cooked, chop them up and include them in just about anything. If you are like me and not a mushroom lover, I find chopping them up very small and adding into casseroles is a great way to get mushrooms in to non-mushroom lovers.

Stuffed mushroom recipe: Clean and de-stem mushrooms. Sprinkle olive oil inside mushrooms before stuffing. Stuff with your favorite ingredients — between 2-3 ingredients. Tomato, onion and an herb is always a great combination. Sprinkle with a dash of sea salt and pepper. Cook at 375 degrees for 15-20 minutes. Enjoy!

Other delicious foods you can add to your diet are ginger, garlic, turmeric and the superfood spinach.

Get Some Sunshine

Most people don’t get enough vitamin D in their lives. It might be cold out, but grab your warmest coat and let your face get some sun. Committing to a ten-minute walk each day makes a load of difference throughout the winter months. I take my dog, Taz, out for a walk and make sure we are facing the sun. It warms us as and we get some vitamin D on our face as we look for squirrels. To supplement, there are certain foods you can eat. Cook up fatty fish like salmon or serve more eggs, particularly the yolks. These have robust sources of vitamin D and for strict vegans, you can supplement.

Get Outdoors

Even though it’s freezing out, there are some fun activities you can enjoy this season that doubles as exercise. Activities such as ice skating, snowboarding, sledding, walking your dog, and even build a snowman.

Get More Rest

Maybe those hibernating bears are on to something. When your immunity is wearing down, one of the best things your body needs is to simply rest. It’s during the state of rest that your white blood cells work their magic, so take a load off and get in that nap or go to bed earlier every night. Take care of your health now because if you don’t build up your immunity, chances are you’ll come down with something right before that big party you’ve been looking forward to all season. Stay healthy!

Tips for great sleep:

- Get into the routine of a relaxing bedtime ritual such as reading a book, a self-massage, breathing exercise or even the yoga posture child’s pose.

- Use blackout curtains to block any streetlights beaming in your windows. I’m sensitive and wake up easily so the darker the room the better. Some people need blackout curtains to make sure they get their 8 hours.

- Go screen-free an hour or two before you crawl into bed. I know this can be hard but make it part of your bedtime ritual. The blue light from the TV and devices disturb your sleep hormone, melatonin.

Your immune system is tough and can fight off any nasty winter bugs if you take care of it. Stay strong and well this season.

5 Steps to Detox Your Mind for Weight Loss, Health and Rejuvenation

peace-of-mind-349815_1920 The Internet is full of diet blogs and nutrition advice. There are countless recipes for detoxifying drinks, which make use of various natural ingredients that can remove various toxins and harmful molecules from our body resulting in blood cleansing and therefore a healthy body, which is amazing. But only a few people understand the true value of mind detoxification apart from body detoxification. I talk about body detoxification all the time on my blog but it’s time we get deeper into your precious mind.

Your body is always detoxing to keep you healthy and alive. But did you know that your mind can also be detoxing from attacks (toxins) of the mind?

A healthy mind reflects a healthy body. Therefore, a healthy body follows a healthy mind, and a healthy mind follows healthy thoughts. Did you come to the same conclusion I did…. a positive mind is the prime determinant of your overall health. But how do you maintain a positive mind in today’s acquisitive world?

 

  1. Adopt mindfulness:

A mindfulness approach utilizes synchronization of the surrounding environment with your inner self. Concentrate of what’s happening around you and how it’s affecting your mental state. This will help you identify some negative elements around you, which might be the reason for your disturbed subconscious state of mind. Identifying these negative elements will help you to modify them or remove them to achieve a positive state of mind. This is the first step towards detoxification of your mind.

If your mind is not settled it will cause challenges in your digestion, assimilation and elimination of foods.

 

  1. Use a planned approach:

An unorganized routine distracts your mind from your major responsibilities. A diverted mind gets tired more easily and frequently than a focused mind. One of the best measures of which you can take to organize your mind is to organize your daily schedule, a systematic approach. This doesn’t mean to create a ‘hard and fast’ schedule with accurate timings for your various daily performances. Allow flexibility in your routine but understand the difference between flexibility and disorganization.

I plan and write on paper (or if you are into a paperless method, the Evernote app is great) the meals I’m going to prepare for the week knowing that it may change due to schedule changes which still allows some spontaneity. At least I’m prepared and not trying to pull food out a magician’s hat.

 

  1. Let go of perfection and just BE you:

You have been created to be a good human being. Therefore, adopting a robotic lifestyle is against nature and will only result in your annihilation. Remember, perfection is merely an illusion. What’s normal for the spider is a trap for a fly. Therefore, bring an end to the "inner human comparison" which your mind creates to achieve the superiority complex. Your mind will temporarily get satisfaction and feeling of dominance, but chronic stress comparison will result in a tired and a distracted mind.

 

  1. Release the past:

It is imperative you stop your mind from constantly recalling the regrets of past and creating anxiety towards the future as both are not in your present moment. When a regretful moment from past strikes your mind, reassuring yourself that you have learned from the past is an excellent trick to prevent the past from conquering your mind in the present. On the other hand, staying apprehensive about your future will create stress, and chronic stress cannot only damage your mind but is also detrimental to your body’s health. Just do what you can do in the very moment you are breathing in. Allow the past to be gone and the future to be excitingly unknown.

 

  1. Possibilities:

The world can be a selfish place to live in but reacting negatively neither changes the nature of the world nor is it healthy for your mind and body. It’s sometimes unpractical to react positively in an off-putting situation, but always taking the high road is helpful.

Maintaining positive thoughts will automatically create a positive exterior. Researchers have stated that the negative thoughts your mind creates are so strong, they dominate over all the positive options. On the other hand, positive thinking broadens your sense of possibilities and opens your mind, which then allows you to build new skills and resources that can provide value in other areas of your life.

As you have read, steps in a mind detox will eave you filling fulfilled, happy and on the right track to your weight loss goals.

Please leave a comment below and share other tools you use to detox your mind and your body.

5 Easy Steps To Take To Create A Healthy Lifestyle

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Creating a new, healthy lifestyle can be incredibly overwhelming when you think of it as a complete overhaul of your health all at a once. Countless people procrastinate their health goals because they aren’t quite sure where to start. They feel overwhelmed and don’t want to wait to see results. It can be very discouraging.

One of the best ways to improve your health long term is to start with small steps and compound on them over time. For example, start with a few new, healthy habits to begin implementing into your daily life.

After you spend a week getting comfortable with one or two new healthy habits, begin adding 1-2 more in each week until you reach your goals. Here are four of my favorite things I do every day to improve my health.

 

Warm Lemon Water

Starting off your day with warm lemon water is a fantastic boost to your system first thing in the morning. It is hydrating, alkalizing, it gives you a natural boost of energy, and jumpstarts your digestion. Instead of reaching for that morning coffee, start by implementing a cup of warm water with a squeeze of a half of a lemon and see how your health improves.

Reap the benefits:

  • Hydrates the body with a slew of electrolytes and anti-inflammatory properties
  • Regulates elimination, stimulates healthy digestion, and detoxes naturally
  • Replenishes the skin, alkalizes the body, and is a great source of Vitamin C to build a stronger immune system

 

Tongue Scraping

This trick takes hardly any time at all. Pick yourself up a tongue scraper to use post-brush each morning. Tongue scrapers are very inexpensive, and can be found at your local health food store. Gently scrape your tongue in a downward motion after you brush your teeth until all white residue is gone. Rinse your mouth out and that’s it!

Reap The Benefits:

  • Helps eliminate bacteria that causes bad breath, plaque build-up, and other dental issues.
  • Rids toxic buildup on the tongue that may inhibit proper functioning of the taste buds.
  • Since you’re ditching those toxins on the tongue, they’re not spreading throughout the rest of your body!

 

Oil Pulling

Oil pulling can be done before you brush your teeth each morning. It’s an ancient ritual that improves your oral health and overall well-being. Using coconut or sesame oil, swish a tablespoon of oil in your mouth for 10-20 minutes, starting off slowly if needed to get the hang of it. Spit out the residue in the trashcan or toilet. Do not spit into the sink or shower, as it may clog your drains. Doing this while you shower or complete other tasks is incredibly beneficial as it passes the time more quickly, and is a great use of your time!

Reap The Benefits:

  • Naturally whitens your teeth without chemicals or expensive treatments.
  • Promotes oral health by ridding the bacteria that causes issues in the mouth such as decay, cavities, etc.
  • Can assist in healthy gums, stronger teeth, fresher breath

 

Dry Brushing

You may not have heard of this one, but it is so beneficial and simple. Our skin gets bombarded with toxins on a daily basis, whether it be the products we put on our skin or the air we live in so helping your skin detox is incredibly helpful to your health. Get yourself a dry skin brush and begin doing this daily before your showers. Begin brushing at your feet and make your way up, moving toward the heart. Dry brushing detoxifies your body by getting rid of dead skin cells, jumpstarting the lymphatic system, and it enhances your skin. It can also be very relaxing, so, enjoy!

Reap The Benefits:

  • Stimulates the lymphatic system & increases circulation, which assists your body in ridding itself of toxic buildup.
  • Exfoliates the skin and removes dead skin cells, making way for new, replenished skin cells.
  • Calms the body and mind, and reduces stress through relaxation.

 

Meditation

I know, I know…I hear it all the time, “I don’t have time to meditate” or, “I can’t stop thinking when I sit down to meditate”. I have definitely had a love/hate relationship with meditation but once I finally decided to make it a daily practice I’ve been thrilled with the results. Sitting down to quiet your mind is a tool that you don’t have to pay any money for and it’s available at all times. Do you want to feel peaceful? Then meditate. Do you want to feel in love with who you are? Meditate. Do you want to change your perspective on life from negative to positive? You got it. Sit down and meditate.

Start with 5 minutes and work your way up to 20 minute in time and notice if you seem to get more things done even though you took time out of your day to sit and do nothing. Miracle!

Reap the Benefits:

  • Relief form Stress and anxiety.
  • Lowers your blood pressure.
  • Better sleep.
  • Encourages a healthy lifestyle
  • Leaves you happy for no reason.

Overwhelm is not sexy so start one step at a time creating your healthy lifestyle. I'd love to hear from you. Please leave a comment below and let me know what new step have you started to implement into your life.

 

 

Soak in a Detox Bath and boost your immune system for Winter!

bathtub-890561_1280 If your like me, your life is crazy busy. Even after the holidays we’re still going non-stop with New Years resolutions and setting up our goals for the 2017. Most of us rush through the day without a thought to alleviating all the damage that is being done to our bodies from what we eat, the air we breathe, and the stress inflicted upon us. A detox bath can sweat out those toxins, alleviate their harmful impact and boost your immune system!

The process for a detox bath is really quite simple and cheap. Detoxers immerse themselves in a tub filled with very hot water and essential ingredients, some active and some soothing. As you soak, the toxins are pulled to the surface of the skin and then washed away.

The key to a successful detox bath is preparation. It is very important to properly hydrate before you begin. The day before you plan to detox, increase your fluid intake and avoid dehydrating ingredients, such as caffeine. This will ensure that no damage occurs to your body as the impurities are drained from your body. FYI, do you want a little flavor? Fresh coconut water is a wonderful beverage to hydrate and a nice replacement to water every once in a while.

Detox baths require very hot water. As hot as your body can tolerate. Warm water or reasonably hot water will just not work. It is essential that the body sweats during the detox process, and that won’t happen if the water is too cool. To actively draw out toxins, detox baths should to contain at least one strong, active ingredient and several soothing ones. For example, harsh ingredients such as apple cider vinegar or hydrogen peroxide might be offset by essential oils. The ingredients you choose will determine the benefits to your body. Many recipes are available on the Internet. One of my favorite is listed below.

While it may be tempting to quickly dip into a hot tub and dry off, the length of time spent in the tub will determine the success of your detox. Most recipes call for a soaking of more than 20 minutes. You need to give those impurities time to float to the surface!

When you have completed the recommended stay in the water, gently wipe off your skin and drink water. Give your body time to recover from the strain of detoxification, which will enhance the benefits and enhance your well-being.

MY FAVORITE DETOX BATH

1 cup Epsom salt

1 Cup Sea Salt

10 or more drops of essential oil (my fav is lavender or Peace and Calming)

½ cup fresh ginger*

Put all the ingredients into your HOT bath water and relax for 20 minutes

After the bath, lock in moisture into your skin by applying coconut oil to your skin as a moisturizer.

* Ginger adds heat and will make you sweat. Spot test on your hand for allergic reaction before adding into your bath water.

Enjoy soaking!

 

 

 

Creating a Stress Free Holiday

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The holidays are among us – a time of year that’s known for busyness, which can lead to stress. After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find gifts for your loved ones. All of this on top of your normal everyday responsibilities can be overwhelming to say the least.

I want to share with you some of my favorite ways to navigate this busy, stressful time of year and make this season more enjoyable, less stressful and a time you will remember with fond memories.

These secret weapons of mine include…

Put forth great effort to be present. It can be difficult, I understand. It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same? One way I like to dodge this is to leave my electronics in another room. Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones. When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses. What do I smell? What do I hear? What do I feel? Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else. It’s a wonderful tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays!

Give up those expectations. A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect. That’d be lovely, of course, but putting your entire extended family and friends in one house is bound to cause something go awry. Dropping the expectations of perfection will allow you to be prepared for when something may pop up. There is joy to be found in each situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can. Tis the season!

Find time to move. It’s incredibly important to keep movement in your schedule, no matter how busy you may feel. Even if it’s just a brisk walk after lunch or dinner – make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind or with someone you enjoy being around. Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.

What are your favorite ways to get some movement in during the cold months? As you all may know, my favorite way is to get movements in the cold winter months is practicing yoga. You don’t need anything except a mat and the strength, stretch and relaxation you feel form yoga is worth every breath you take on your mat. (yoga video made just for you are on the plan for early 2017).

Stay tuned…I’ll be offering you a winter detox to kickstart 2017. It’s a toxin release party (and weight release) that’s tasty and without deprivation.

Living stress free!

What's More Important Than Weight Loss?

girl-843076_1280 Everything is more important than thinking about weight loss.

Today I was listening to a podcast with Anita Moorjani and Tera Warner. I’m fascinated by this woman’s story. Have you heard of Anita Moorjani? She wrote a book called Dying To Be Me and it was brilliant.

The book is about her near-death-experience (NDE) and what she learned from it. How does this relate to weight loss you ask? Get ready for something so simple yet so hard to hear. Very simply put, in the interview Anita said the biggest lesson she learned from her NDE was…YOU ARE PERFECT JUST AS YOU ARE RIGHT NOW.

I can hear you now, “What? That can’t be true. I’m too busy bashing myself for eating pizza last night when there was salad in the fridge. I’m too busy worrying about my belly fat and having to go up a size in my new jeans. No one is going to think I’m perfect right now.”

And this is where we begin. I’m not here to get on a soapbox and preach to you because trust me, I’ve had my own body hang ups in my life (hint: that’s why I’m became a health coach and yoga instructor- to help you overcome your body slamming issues and lovingly losing weight). If we continue thinking our happiness, worth and love revolves around our dress size, then we keep our selves in an eternal love/hate/hate/hate relationship with our bodies and lives.

Can we begin right now, this breath, to have better communication with ourselves? Maybe believing that you are PERFECT right now just as you are is not a place you can begin with but how about this: I am in the process of loving my life and body right now. OOOOH…that sounds good. Once you start form a willingness to be in the process of loving yourself right now, then eventually through time, tears and laughter, you’ll actually be in the feeling place of really loving your perfect self now.

When you allow your self-love to shine through your daily actions and lifestyle you probably will want to eat foods that nourish your body resulting in easy weight loss. You might want to start exercising or taking yoga classes, which could lead to weight loss. You might fill up on nature walks, mediation and dancing instead of eating a pint of ice cream resulting in guess what??? Weight loss.

If you have a deep desire to be healthy, live a healthy lifestyle and just be happy then start with number uno, YOU BABE.

If you focus on being happy in your life (instead of the number on the scale) I can guarantee you’ll lose weight because you’re not going to be headed to the cookie jar. You’ll be filled up with goodness instead of processed foods.

Start living your life with what fills you up. “But Paige, I don’t have time to do what I want to do”. I know most peoples schedule are jammed packed with To Do list longer than your Christmas Wish list when you were 5 years old. I get it. But if we keep returning to the good ole’ excuses we will never change.

This week, for 15 minute one day, do something that brings you JOY. This will take the focus off your weight and onto your perfectness. Just 15 minutes to start and that will lead to 20 minutes, 30 minutes and on and on. Here are some ideas to get you back to living:

  • Put you first even if it’s just 15 minutes.
  • Read a book.
  • Browse the isles of your favorite store.
  • Cook a delicious quick dinner and then take a walk outside.
  • Get on the phone with your best friend.
  • Look at vacation destinations on the Internet.
  • Give yourself a foot massage.
  • Start knitting a scarf.
  • Do you have essential oils lying around? Make you own essential oil perfume.
  • Get you yoga mat out and do some sun salutations
  • Scrapbook like an artist
  • Color in the latest adult coloring book.
  • Turn upside down on the monkey bars in the playground near your home.

Make your happiness and self- appreciation the priority of your life. You don’t have to have a NDE to make changes in your life and appreciate your life and body. Thank God. But sometimes I feel and witness ladies are living at a near death existence due to their attack on their bodies’ size and weight.

Are you ready for change? Are you ready to live in your perfectness? Then do it.

Leave a comment below and share how what you can do in your life today to get you focus off weight loss and onto your perfectness?

6 Tips for Overwhelming Moments

clerk-18915_1280 We’ve entered into my favorite time of the year…back to school.

It’s a time to refocus and creating our best life, losing summer weight resulting from one to many mojitos and preparing for the holidays.

Unless your organized during this time, it is easy to become overwhelmed which can hold you back from making the changes you desire. I know from experience that if I get over overwhelmed I’m like a semi-truck riding through a full mall parking lot…a disaster. Being stressed out leads to poor eating choices, “taking it out on your loved ones”, unhappiness and not getting much accomplished.

I want to share with you the 3 top ways I overcome being overwhelmed and get back to my conscious self. (And yes, food is included):

  1. Stop, drop, and breathe. You can do this anywhere from your car to a crowded restaurant and no one will know what you’re doing. Active Breathing brings get you to the present moment and takes your mind out of the chaos that is taking over your thoughts. Through this practice you will connect to that inner loving voice that supports you and you’ll instantly know that you’re going to be OK. Deep breathing is a practice that has saved me from going cuckoo.

 

  1. Write things down (and not just your to-do list). Write down your goals, aspirations and yes, your list of priorities for today. When we write down and frequently visit our desires and goals, we can easily access whether or not what we are doing or creating anxiety about currently leads us in the right direction or is taking us on a detour. From this practice, we can decide what to drop and what to participate in. There will be things in life that you have to let go of and letting go of these things is letting go of overwhelming feelings and anxiety.

 

  1. Sit down and eat. Sitting down to eat let’s your body know that it’s ok to relax. Sitting down and actually enjoying your meals lets the parasympathetic nervous system take over allowing your central nervous system to calm down. Bliss at the table. Don’t get me wrong, as a busy woman like you, I get caught up in walking and eating (that’s’ the NY way) and not enjoying my food and actually craving more food to eat so I can enjoy it. It’s vicious cycle. Also, it’s hard to eat a salad as you walk, work, drive and run around. That’s’ when the donut, fast food or candy bars take the place of real food leading to a pudgy middle. Sitting down for your meals is the best way to mindfully eat and stop when your tummy’s full leading to weight loss.

 

  1. Get back into your body through movement. Moving your body in ways that feel good to you is instant therapy for your mind and body. Personally, I go to my yoga mat and start with a downward facing dog to release the stress and tension that has built up in my body from being overwhelmed. Movement like breathing can be a fabulous tool to bring you back to the moment and just BE allowing your swamped mind to let go of the thoughts that are repeating over and over. If yoga isn’t accessible because you’re at work then take a 10 minute walk or go walk some stairs. Sit in your chair and twist out your spine every which way (chair yoga) and see how better you feel. Squats in between phone calls never hurt anyone’s bum. Through the movement, you’re burning calories, building muscle and setting yourself up for weight loss or maintenance. Do you feel stressed now? I didn’t think so. Our bodies were meant to move and movement releases stress. Say goodbye to being overwhelmed now.

 

5. Nature heals. Get outside as much as possible. Sure, we’re heading into the colder months but nature is healing and the best prescription to let go of all that is bothering you. If you can, sit in the grass or by a tree and really feel, touch and experience being outside. Listen to the wind blowing and the bird’s chirping. Watch the ants and insects go about their daily business as you release your concerns and worries. Breathe in the fresh air and think of something your grateful for.

 

  1. Be grateful. Gratitude is very popular way to arrive back to a calm mind and it’s one of the best tools. When you’re feeling overwhelmed or upset, think of one thing that you’re grateful for. Anything will work as long as you feel the gratitude in your heart and you begin to smile from the inside out. That’s pure joy.

Hopefully, reading one of the practices above got you thinking and taking action on activities to release overwhelming emotions. Remember, you choose to be in control so being overwhelmed is choice. Eeks…that’s’ brutal, but honest. Having a lot to do is just fine as long as you choose to handle it form a healthier perspective and be the one to let go of the chaos. If none of the above floats your boat, them here’s one more:

JUST BE HAPPY FOR NO REASON. IT’S A CHOICE.

 

This won’t take away your list of things you must accomplish this week but sure makes it more enjoyable.

I’d love to hear from you. Leave a comment below and share your favorite practices, tools and techniques of letting go over overwhelm.

Do you want to feel good? Repeat after me...

manta background-78448_1280 with copy What are the words you say to yourself? What are the thoughts and feelings you feel about yourself everyday?

How does that make you feel?

In a word where we are constantly being judged but others for our weight or fashion sense, it’s imperative to speak your truth to yourself.

Do you know what your truth is? I’ll tell you.

YOU ARE AMAZING! YOU ARE ENOUGH JUST AS YOU ARE!

 

YOU ARE BEAUTIFUL!

 

YOU ARE PERFECT!

 

How does that make you feel? Can you embody the truth of who you are or are you running away from the LOVE of who you are?

I meet so many women who beat themselves up on a daily basis through their thoughts, feelings, self-talk and actions. I want you to KNOW from the deepest part of yourself that you are ADORED and you are INCREDIBLE.

Life is too short to spend our days and year telling ourselves we don’t measure up. This will only lead to depression and pain.

As we get older we get wiser, right? Let’s be wiser in our mature years. Let’s teach younger ladies younger how to live in a world of self-acceptance and appreciation. Let’s be the GODDESSES we are and mentor them to do the same!

So how does one embody their amazingness? Try this exercise:

Set aside just 5 minute of your day (if you don’t have 5 make it one minute) and find a place to sit down and begin to just breathe. Feel your breath moving in and out nice and slow. Begin to repeat the following mantra in your mind as it follows the breath: I AM ENOUGH. Breathe in “I AM” and breathe out “Enough”. It doesn’t take long at all for this to mantra to take over your consciousness and radiate in every cell and tissue in your body. It’s that simple. One phrase of “I AM ENOUGH” can change your word. Start believing it. Start trying to feel would it would be like to be enough! How would that feel to you? Would it relieve some of your stress? Would it make you feel better about yourself? If you continue this short exercise, you will begin to truly live in that state of mind. I promise.

Are you up foe a challenge? Do this mantra once a day for 40 days and allow it to really soak in to your being. In yoga, chanting a mantra for 40 days is a spiritually profound number.

Remember, what you say to yourself become who you are. A self-proclamation.

Make YOU irresistible by your thoughts, words, feelings and actions. Live from the beauty that blossoms within you with every breath and heartbeat.

I want to hear from you. Leave a comment below and share your personal mantra.

 

Staying Healthy On Vacation

pool-690034_1280 I was on FB the other day reading a post from a long time friend. She was talking about while on vacation she basically ditched her “diet” and gave into all the crap food around her…donuts, ice cream, burgers and fries, heavy drinking and hangovers cured by bacon and waffles.

 

Here's my question to you. What made vacation the free-for-all to forget all you have worked so hard to do to keep your body in shape and HATE yourself after vacation? The maxi dresses that you wore on vacation flowing freely covered up the damage and you didn’t feel the bloat and weight gain until you put back on your pants that won’t zip. YIKES…although I’m sure there are other chose words being said in a panic.

 

Listen, I’ve been there in my past too. When I was young and in my teens and visiting Gatlinburg, TN with my family, I gobbled up all the fudge we bought at the at the fudge shop forgetting that if I wanted fudge that bad I could make it. I ate the rocky road fudge like it was going out of style along with funnel cakes, fries and Diet Coke. Go figure. I was young and would stuff anything sweet into my mouth that didn’t eat me first. I remember feeling gross and of course bloated but I kept shoveling it in thinking I wouldn’t get to eat the treat ever again. Thank God that is my past.

 

Vacation is not the time to let it all go people. A healthy lifestyle supports you wherever you go. Vacation, traveling for work, TGIF happy hour and any and all holidays.

 

It’s a choice you make in life. I promise you there are healthy choices at the beach, other countries, and different cities or at the bar.

 

I challenge you to let the healthy lifestyle you’re creating right now to be the way you are on vacation.

 

Sure you can have a glass of wine at night while relaxing in paradise, but two or three every night??? It’s not like you‘ll never get to have a glass of wine again. Why over do it and regret it?

 

Yes, try the new foods of that location but you don’t have to try all the fried foods for every meal. Stick to one heavier meal and keep the rest light and clean.

 

Dessert….ya’ll know I love dessert but it’s not health sustaining having sweets every night during your travels. Of course allow yourself a sweet treat, but having dessert every day will pack on the pounds like Rocky boxes…fast and with furry.

The midnight buffet isn’t here for you to get your moneys worth, it’s there to get you fat and addicted to the heavy sugar and fat laden foods.

 

I’m keeping it real here.

 

Do you really want to get home with great memories of your travels but feeling disgusting inside because you ate foods that weighed you down…literally? I don’t think so.

 

It easy to vacation in style while sticking to your healthy lifestyle by eating fresh fruits and salads during the days and stick to your heavier meals at night.

 

These days, restaurants have many healthy options that are tasty and filling and will keep you hot and sexy while on vacation and after.

 

To give you a tip, the more sugar, alcohol and “bad fats” you eat the older you’ll look.

 

I don’t know about you, but I want to be the woman who gets back from vacation looking rested relaxed, sexy and beautiful not haggard, hung-over and carrying 10 extra pounds.

 

Remember to eat fresh fruits and vegetables get in some fitness, indulge in moderation and pare down your portions of heavy foods.

 

I’m not here to tell you not to enjoy your vacation and not to try the delicacies of where you have traveled. I want you to remember you have the control within you so you can try and treat yourself with different foods but don’t let splurging take the lead. Get my drift?

 

Remember, who you are on vacation is who you are at home. So let the passion you have at home for healthy meals and a vibrant lifestyle travel with you on vacation too. Enjoy the foods, drinks and treats of your travels while keeping your self full of nutritious foods too.

 

 

You Don't Have to Get Old, Fat and Sick

1947761_10206732366440734_3444062859323117352_n  

Right before the 4th of July holiday my boyfriend and I went on a day trip to The Hudson Valley in New York State. It was a beautiful experience, so refreshing and healing to get out of NYC’s sometimes-chaotic energy.

I love traveling and finding little towns to explore, have a tea, coffee or meal and explore their way of living.

The troubling thing I’ve seen outside of NYC is the lack of healthy food options at restaurants. We were in Rhinebeck, NY and I found it very hard to find a delicious and nutritious meal. Many of the food options are fried and loaded with cheese and cream sauces. Cream is a fat to make the dish rich and tasty but offers no nutritional value

I also noticed that all the 50+ were at least 25 pound overweight and did not have a healthy looking body and skin. They were ordering the heavy dishes that only offered something to fill the stomach but would leave the body craving vitamins and minerals.

Please don’t get me wrong. I’m only observing my surroundings, not judging. My intent is not malicious but a deep desire for people to live healthy lives. DO NOT believe the hype that as you get older you gain weight, get sick and suffer. That’s is NOT TRUE. You can live a full life after 40, 50, 60, 70 and 80 all the way up to 100. It’s available to all of us if we choose a healthy lifestyle. It’s YOUR choice.

I’m extremely grateful for living in city that has unlimited options for eating healthy. Understanding that many people don’t, I feel it’s even more important to cook for yourself and understand how to order off a restaurant menu to get the best foods for your body.

Here’s what you can do:

  1. I eat home cooked meals every night except Saturday night (that’s’ date night). I have leftovers the next day. Sometimes a make a soup or casserole and freeze half of it so I can easily defrost it and have a healthy lunch the following month.

 

  1. Do you have a slow cooker? Use it and let it cook meals that support your wellness while you’re at work or the baseball ball field with your kids. It’s easy with a little planning.

 

  1. When dining out, ask for vegetables on the side instead of fat laden potatoes (even the roasted potatoes at restaurants have oil on them and the oil is usually not a good oil for you body, heart and insides). Order a salad and vegetable sides for your meal. If you eat restaurant made pasta, only eat half since restaurant portions are on steroids. Choose vegetarian options over meat and don’t eat dessert. When you get home, enjoy two squares dark chocolate and you’ll feel great with no food hangover.

 

  1. Make your own salad dressings and toss some lettuce and veggies together with some beans for fiber and protein and you have an instant healthy lunch.

 

  1. Don’t forget to move your body. Walking, yoga, sports, weight training…anything that moves your body helps you feel amazing and will support your immune system. Activity can be a youth serum along with clean foods. It is a healthy lifestyle.

 

  1. Pot luck parties with your friends are a fun way to share healthy recipes while creating your own anti-aging serums and creams with therapeutic grade essential oils. This is a great “girls night out” activity.

 

  1. Affirm your health everyday. Louise Hay has a wonderful book called ‘You Can Heal Your Life’ and it’s brilliant. Learn how to talk to yourself and consciousness in a positive way that will keep you young, healthy and lean. Here’s an example: My body is healthy and strong; my mind is sharp and my soul is peaceful.

 

  1. Meditate. Plain and simple. The affects of mediation on your body, mind and spirit have been studied numerous times with the same conclusion: meditation is medicine for a healthy life.

 

I want to encourage you to step up and take care of your self. Stop spending your money on creams at the department store that claim “Anti-aging” but are loaded with toxins that your body has to detox. It’s a vicious circle. Let go of any thoughts the only option for getting older is sitting in a recliner watching T.V. the rest of your life wasting away.

You are never too old to start preparing for the golden years of life. You may be in your golden years. You can still start now Feed your body, mind and spirit. As you age your body will stay trim; your body will be strong; your body will be beautiful; your body is your creation.

I would love to hear from you. Please let me know your thoughts on aging gracefully.

Summer Fun and Bloating...Huh?

girl-1154734_1280 Summer is here and this time of year we want to look good in our tank tops, bathing suits and pretty dresses. We want to look our best and with a flattering figure. But some of the foods we eat during the summer can bring on the very thing we are striving to release…belly bloat.

I want to offer some easy suggestions to follow to keep your tummy slim and flat to keep you looking sexy during the hot season:

 

  1. Stay away from sodas or anything with carbonation.
  1. Do not eat artificial sweeteners (for belly bloat and general health).
  1. Cut way back on your sugar intake and that includes sugary cocktails.
  1. Excess sodium from chips and salty foods will keep you looking puffy. Instead substitute the chips with chopped vegetables sticks.
  1. Gluten and dairy for many cause very uncomfortable digestive disorders and is best to eliminated if you’re feeling like you’re carrying excess water and bloating in your middle section.
  1. If you‘ve been taking antibiotics then your gut is very sensitive and vulnerable and taking probiotics is a must to get your gut back in shape. This is a slow and long process.

 

If you feel there’s nothing summer-like left to eat I’m here to help. Here’s a list of foods to eat to help your body digest well and stay full of nutrition with a flat belly are:

 

  1. High fiber foods: Fruits and veggies are my go-to for any meal and snack.
  1. Drink plenty of water to stay well hydrated.
  1. If you must have something sweet, and I must, snack on a dark chocolate bar or something sweetened with natural sugars such as raw honey and maple syrup.
  1. Food that are helpful to fight bloating are fermented foods such as kimchi and sauerkraut, coconut kefir. All these delicious foods help rebuild your gut flora for a healthy gut.
  1. Enjoy the lighter foods of summer and dine on salads and lightly steamed vegetables.
  1. Sip on herbal teas. Peppermint, ginger, dandelion root and licorice tea are deeply hydrating and healing to your insides.
  1. Remember to exercise to burn off fat and excess sugar that would be stored as fat.
  1. Yoga: any yoga style will be extremely helpful, especially twist. Yoga and will also help you be more mindful of what you eat with a daily and dedicated practice.

 

The summer months are meant for you to let lose a little and uncover after the winter chill had us wrapping up our beautiful bodies to stay warm. If the lists above are too much to think about changing, then start with one thing at a time. Remove one foods or bloating culprit while adding in one. I always say baby step are the way to long lasting health and it’s the same with anything you want to change including belly bloating.

Leave a comment below and let me know if you have a non-bloating meal you would like to share.

Start Winning Over Self-Sabotage Now.

frame-1246821_1280 with copy I want to talk to you about the self-defeating lives women live. It usually involves self-sabotage with negative talk, food, fitness and living a clean and healthy life. We say to ourselves with judgment, “I’ll start the diet on Monday”, “I wont eat sugar tomorrow after eating this candy bar”, “I wont eat the donuts and bagel at the office tomorrow”, “her butt is bigger than mine”, and “I wish I add her arms, mine are saggy.” It’s non-stop badgering of our mind and bodies. We forget our bodies are a gift to us to fulfill our purpose in the world.

Many women obsess over the foods they are eating or not eating. They can’t plan fun things in their lives because they are worries about the size of their thighs and butt. Women are concerned about what other people think than actually living their true authentic lives.

I’ve been there many times in my life. As a professional dancer I was ultra-disciplined with my diet and exercise (dance class and gym work outs) just so everyone in the outside world would approve of what they saw. I lived my life for others acceptance… not from my hearts desire. That’s an ugly place to think, feel and live in.

I’m super blessed now to have moved out of that time in my life and I want to help you do the same…. love and accept YOU!

I’m not perfect. I still catch myself comparing myself to others but I’m able to catch my thoughts and actions, notice what is happening and then gracefully move out of comparison and judgment to a place of self-acceptance and self-love.

Tera Warner, a mentor of mine, said this and it makes so much sense, “Until you see your value and purpose, acts of self- sabotage can happen so easily.”

I want to give you an exercise to help you start a better relationship with your body. Self-massage. In Ayurveda it’s called abhyanga. This beautiful and easy technique has many benefits and allows you to show love to your body. Abhyanga is anointing the body with oil…how delicious!

You must schedule the time to add this ritual into your life, but the benefits are well worth the time. Some say 15 to 20 minutes is a great length for the massage but I’m much more practical and keep it at 5 minutes, longer if I have time.

Here’s how to practice abhyanga: As you follow the below direction I want you to say beautiful things to your self, positive affirmations about your body and life. I want you to feel what you are saying. Feel the emotion of what your saying to yourself (hint: it should feel AWESOME!) You should feel amazing and light after stating affirmations.

  • Warm the your oil. I use coconut oil in the summer because it has a cooling affect and I use sesame oil in the winter because it has a warming affect. Make sure the oil is not too hot and sit or stand comfortably in the bathroom or warm room.
  • Apply oil first to the crown of your head and work slowly out from there in circular strokes—spend a couple of minutes massaging your entire scalp. This is heaven. A Suggested affirmation: “ I AM CALM AND PEACEFUL or I AM COMPLETELY RELAXED AND MY MIND AND BODY ARE PEACEFUL AND CALM. ALL IS WONDERFUL IN MY LIFE.
  • Move to your face. Massage in circular motion on your forehead, temples, cheeks, and jaws (always moving in a upward movement). Be sure to massage your ears, especially your ear-lobes. Spend extra time on the jaw if you have a tight jawline like me. Suggested affirmation: I AM TOTALLY SAFE AND SURROUNDED BY LOVE AND LIGHT.
  • Use long strokes moving upward towards the heart on the limbs (arms and legs) and circular strokes on the joints (elbows and knees). Suggested affirmation: I DESERVE AND ACCEPT VIBRANT HEALTH AND VITALITY IN MY LIFE NOW or I AM GOOD ENOUGH JUST AS I AM.
  • Massage the abdomen and chest in broad, clockwise, circular motions. On the abdomen, follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side. Suggested affirmation: I HAVE ABUNDANT ENERGY AND HEALTHY AND STRONG IMMUNE SYSTEM.
  • Finish the massage by spending at least a couple of minutes massaging your feet. Your feet take a lot of abuse (hello high heels) and need some extra love and attention. I AM GRATEFUL FOR MY LIFE AND MY BODY (feel it as you say it).
  • If possible, sit with the oil for 5-15 so that the oil can absorb into the deeper layers of the body.
  • Enjoy a warm bath or shower. You can use a mild soap on the “strategic and womanly parts” areas, avoid vigorously soaping and rubbing the body.
  • Gently towel dry your body.
  • Enjoy the feeling of having nourished your body, mind, and spirit and carry that with you throughout your day.

Once you give yourself permission to love you just as you are and give your body some more love, the relationship with you and your body will change. How you present yourself to the world will be different and you‘ll serve your purpose and mission in life without the weight of your negative perceptions about your body holding you back. Life is more free and sweeter.

Do you have a self-care practice that lights you up? I would love to hear about it. Leave me a message below and share.

Springtime Liver Cleanse (yes, you need to read this)

liver-148108_1280with copy It’s out with the old and in with the new for springtime, and the same should go for toxin build up in your body. Cleansing should occur at least once a year, but it is also suggested that as the seasons change, a good cleanse can better prepare us for the changes of the seasons. Just like the temperature, the foods we eat during each season changes. Going from spring to summer, the body is working up for some of the busiest months of the year.

Traditionally, cultures all around the world have practiced seasonal cleansing in all types of different ways. Today, let’s talk about a liver cleanse.

I know this is not a sexy subject but I promise very interesting one topic. 

The liver functions to takes toxins out of the body, earning it’s spot as one of the hardest working organs in our bodies! The liver works with many other organs in our body to detox blood, produce bile, hormone breakdowns, and acts as a storage facility for our vitamins and minerals. If the liver is not functioning properly, it affects many other areas of our body.

Some more important functions of the liver include removing old blood cells, helping the intestines process nutrients, chemical production for blood clotting, the breakdown and metabolizing of alcohol and consumed medications, and the production of necessary proteins and cholesterol. When people hear ‘liver disease’ they typically think of alcoholism, but that is not the only cause of liver disease or liver failure.

Some other risk factors associated with liver disease include low potassium levels, drug use, exposure to certain chemicals, obesity, processed foods, viral infections and autoimmune diseases.

Some symptoms of an underperforming liver includes gas or bloating, constipation, heartburn, acid reflux, yellowish tint to skin and eyes, high blood pressure, difficulty losing weight, cognitive difficulties, dark urine, chronic fatigue, poor appetite, and chronic fatigue.

If you want to support your liver, there are certain foods you should ensure are in your diet. These foods include beets, carrots, tomatoes, grapefruit, spinach, citrus fruits, cabbage, turmeric, walnuts, avocados, apples, brussels sprouts, garlic, dandelion root, leafy green vegetables, broccoli, cauliflower, asparagus, green tea, artichoke, olive oil, and alternative grains like quinoa, millet and buckwheat.

There are many diets, supplements, and programs available to cleanse your liver; you need to find the one that is best for you. Consult your doctor if you have concerns or questions. Below are some general tips that have worked for me:

  • Hydrate!
  • Eat clean and organic
  • Exercise regularly
  • Eat a low-fat diet that is high in fiber
  • Take a probiotic
  • Eat lighter meals 5 to 6 times a day
  • Get the proper amount of sleep
  • Avoid alcohol and tobacco products
  • Avoid processed foods and whole grains

You will find that when you are have completed your liver cleanse, you should notice more energy, improved digestion, and vibrant looking skin. You will also have better mental clarity and cognitive functioning, along with a boost to your immune system and more balanced blood sugar levels.

Interesting in removing toxins naturally? If you’d like to shed unwanted weight and Spring cleanse this season click here to check out my very effective 28-Day Body Revolution: Reset and Thrive

Keeping the liver happy,

 

 

 

 

 

Spring Cleaning and its Benefits to Get Your Hot Body!

carrot-1085063_1280Spring is a magical time of the year full of light and fresh energy that our bodies and lives have been craving after the winter months. Our homes need extra love and attention to clean out any gunk that has accumulated and so do our bodies. Now’s the perfect time for spring cleaning our homes and it’s obviously the perfect time for spring cleaning your body too with a cleanse (detox).

You can’t see it but the heavier foods you’ve eaten all winter weigh down your bodily functions leaving you with less energy, a liver that needs detoxing, weight gain and dull skin. Not a pretty picture.

Spring is the time for growth and renewal and your body is energizing itself for the busy months to come. It is the perfect time to get rid of the toxins in your body and gain some rejuvenation after those long winter months.

There is no hiding we pack on a few pounds physically and emotionally from the heaviness of winter. If we don’t change our habits and cleanse our bodies, we leave ourselves open to colds and the flu, which is one way the body works to cleanse itself. People generally become more stagnant in the winter and suffer from general aches and pains which can also be helped with a good spring cleanse.

Many cultures have historically fasted or cleansed during the spring months and all in radically different fashions. There is no one-size-fits-all when it comes to a spring cleanse, but it is something everyone can benefit from. You need to choose one that is the best fit for you and your health. Your body may tell you what kind of cleanse it needs and for how long!

Spring is the time nature produces many fruits and vegetables that are perfect for a natural detox. This includes berries, sprouts, greens, and bitter roots that help improve your immunity and fight off toxins and diseases. Your body craves different foods to prepare for and get in sync with the new season. We need to listen to what our bodies need and reach for nature’s solution for weight loss, optimal health and wellness.

If this is your first cleanse or detox, you will need support from a health coach like myself. I can walk you through a whole foods based detox program. Not only is it important to plan your detox, but planning your post-cleanse is just as important. You want to be sure to continue a healthier lifestyle by eating clean, hydrating, and limiting sugar, caffeine and alcohol intake.

There are so many benefits to cleansing your body. A Spring cleanse will help get rid of the toxic waste that has built up in your organs and cells, which keep them from performing their job properly. As winter melts away, a detox can help you shed some added weight as well! Other benefits of a cleanse include healthier skin, improved digestive system, MORE ENERGY, improved immune system, clearer thinking, improved movement and flexibility, and the general feeling of rejuvenation as you become and feel lighter.

Some other ways to enhance your Spring cleanse is by taking some probiotics, antioxidants, massage therapy, saunas, aromatherapy baths, and exercise (sweat it out!). Foods that you should focus on with a spring cleanse include lemons, spinach, radishes, pineapples, artichokes, nettles, green tea, green peas, coriander, celery, sesame seeds, turmeric, cabbage, dandelion roots, citrus fruits, berries, asparagus, and garlic. It is best if they are all in their organic, raw, natural form.

During your cleanse, be sure to:

  • Hydrate: As you become more active you will need to drink more water
  • Practice clean eating
  • No caffeine, sugar, or alcohol.
  • Exercise
  • Meditate
  • Try to eliminate animal protein, eggs, wheat, gluten, corn and soy for the duration of your cleanse. These products have allergens, and you want to be as clean as possible.

You don’t have to do this alone. I’m here to help. I’ve prepared a fantastic and effective cleanse to wake up and energize the sluggish you.

Click here to learn more about my whole foods based 28-Day Body Revolution: Reset and Thrive

Cleansing and blessings,

Paige

Why Diets Don’t Work- How to Lose Weight for Good

Tray with foodSo many women tell me about their diet horrors, failures and disappointments. Friends, family and clients have all been though diet programs that left them saddened, mad and discouraged. Talking from experience, I cannot tell you how many diets and how much money I have spent on pills and programs to lose weight just to gain it right back. As a professional dancer, I was looking for the next hot diet to keep me slim and trim for the stage.

Time and time again, I was promised this ‘new me’, only to be let down shortly after the diet or program was over.

I know many clients have told me that every time they followed a diet program, they ended up gaining more than they had lost in the long run. The whole billion-dollar diet industry left me and my clients self-conscious, disappointed, and feeling like a failure. The truth of the matter is: DIETS DON’T WORK!

Sure, sometimes you lose the weight (at a cost to you financially, your health, and your body) for a short period of time, but diets cannot give you long-term sustainable weight or fat loss. When going through these drastic changes of dieting, your body goes into shutdown mode and your brain releases hormones telling your brain that you are starving. So when the diet is done, your body wants to replenish what it lost, plus some.

When you diet, you are consuming less food, so your metabolism slows down and you also lose muscle in the process. In no circumstance, in a healthy body, would you want to lose muscle mass! Instead we need to focus on what is being put into our bodies, and not how much of it.

There is a stigma against people who diet and then gain the weight right back, like they, the individual, are the reason they gained the weight back due to lack of will power, strength, laziness, and ignorance. This puts too much power in weight being a choice or a product of not trying hard enough to be what everyone wants you to be. I read a great quote from an article in TheAtlantic.com that said, “Nutrition and fitness should be directed towards a healthy and improved lifestyle- NOT appearance (that is just a benefit).” And it’s true!

First off, clean eating is not a diet, it is a lifestyle choice. It is making the conscious decision to be happier and healthier, not only for you, but for your family. Clean eating is all about being aware of the pathway your food had to go through, from growth to your plate. It is focusing on consuming whole or real food and reducing or eliminating processed, refined, or handled food from your diet.

Focusing on raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss. You gain more energy, improved body system functioning, improved cognitive abilities, better skin, better hair… the list goes on!

Some general tips to remember when eating clean include:

  • Limit or cut out completely processed foods
  • Increase fruit and veggie intake (raw and organic are the best options)
  • Cut down saturated fat from meats and dairy
  • Reduce or eliminate alcohol and tobacco consumption
  • Remove sugars and/or artificial sweeteners
  • Eat lean meats (or go meat free)
  • Cut out refined grains
  • Hydrate – not with sugary sports drinks but with water. If you don’t like water try adding lemon, cucumber or raspberries for a hint of flavor.

Now food is only one part of the weight loss equation. To lose weight and reach optimal health and wellness, you should exercise regularly, practice stress management, sleep proper amounts, hydrate, and focus on your daily nutrients. Clean eating will help you and your family feel better, long-term. And when you feel better, it shows!

Interested in joining a clean eating DIY program that you can start right now, today and start feeling and seeing the benefits?

Click here to learn more about my 28-Day Body Revolution: Reset and Thrive

Leave me a message below and share your weight loss success story.

Paige

When You're Healthy, Your Life Is Unlimited!

lime-998903_1280I talk about weight loss a lot. From my years as a dancer, yoga instructor and health coach, I know that shedding pounds is what 80% of women desire. I truly believe it is possible for you. I pursued an education in holistic health because I want to help women live healthy lives in freaking amazing bodies that they feel sexy in. My desire is for women to wake up every day, look in the mirror and acknowledge their beauty and gorgeous body.

I want each woman to be as healthy as she can be. When you’re healthy, the weight sheds off your body. When you’re healthy, your skin glows. When you’re healthy, you have unlimited energy.

When you are living and eating healthy, you are naturally PREVENTING disease and imbalances in your body. Through food (grown on the earth), exercise (yoga), self-care (mediation and setting time for ourselves) and sleep, you are on a pretty awesome path of health.

I add another healthy element to my daily routine. It’s an element that is very important to me…ESSENTIAL OILS. Essential oils are my go-to tool to keep my home, environment and body toxin free while adding the benefits of what each oil accomplishes. Lemon, Lime, Grapefruit, Orange, Peace and Calming, Eucalyptus, Rosemary, Clove, Tea Tree, Lemongrass Thieves and Peppermint are among my favorite essential oils for health and home.

The oil I want to focus on right now is Lemon. Here are a few great things Lemon essential oil can do:

  1. My help the body cleanse and detox.
  2. Supports digestion.
  3. May help support the liver detox when drank in the morning on an empty stomach.
  4. Flavors drinking water.
  5. Great for bad breath and halitosis.
  6. May help promote metabolism and weight loss.
  7. My help support the immune system.

Every morning I drink 16 ounces of water with two drops of therapeutic grade lemon essential oil to hydrate after sleep. I then follow that up with hot water with morning cocktail of fresh lemon juice, cinnamon and apple cider vinegar to support the detoxification in my body.

I drink lemon water throughout the day as a refreshing drink to stay hydrated.

Forget spending your money on toxic hand sanitizer and use lemon oil on your hands as a natural hand sanitizer when you’re out and about.

There are unlimited uses for essential oils and when you get the toxins out of your life by using therapeutic grade essential oils you will help your body live longer, lose weight, naturally detox and feel and smell Divine.

Essential oils are amazing gifts from nature. If you interested in buying the best brand of essential oils that I have found, from a company I trust and very impressed with, click this link.

I want to leave you with an article I read that inspired this blog post. Here is a short but informative article from The Truth About Cancer.

Click here to read the article.

Your weight loss, health, vitality, mind, body and spirit are all linked to everything in your life. Fill your life with real foods, beautiful friendships, spiritual practice, exercise and essential oils so your body can thrive.

Do you love essential oils? Leave a comment below and share your favorite oil and how your use it.

Stop Waiting - Start Now

IMG_1401Are you one of those people who wait till Monday to start their “diet?” Do you procrastinate until a month has gone by and you haven’t started moving towards your weight loss goals?

I’ve been there and have done the same thing. I get it.

I would eat unhealthy all weekend knowing that Monday would be different. But it wasn’t. I still grabbed the muffin as a sweet treat to get my sugar.

Oh the guilt. I felt like I had no control.

But I did have control. Yep…I just wasn’t using it. I was allowing myself to get weak in the knees so I could have a muffin top. I was being lazy.

I want to challenge you TODAY to start eating healthier. Start moving your body. Start thinking healthier thoughts about your body. Start loving your body NOW.

Waiting never works. One you get the impulse to start getting in shape, start that instant to lock in the inspiration.

If you go off course today by eating a fat-laden muffin or donut for breakfast, set back on track with lunch, doing this will give you the GUSTO you need. But if you don’t start NOW, you might lose the enthusiasm and fall back into your old habits.

Here is a delicious and ultra healthy way to start your day. This recipe is from my new 28-Day Body Revolution: Reset and Thrive. The program will be released this spring so stay tuned.

I like to keep things simple and easy so this will take only 5 minutes to put together.

Berry Parfait 

1 serving

1 cup unsweetened coconut milk yogurt

2 tablespoons sunflower seeds

2 tablespoons shredded coconut (optional)

Dash cinnamon

¼ cup berries of choice

1 teaspoon stevia to sweeten (optional)

In a bowl or glass add ½ cup coconut milk yogurt. Top with 1 tablespoon sunflower seeds, coconut, cinnamon and 1/8 cup berries. Top with ½ cup coconut milk yogurt, 1 tablespoon sunflower seeds, coconut, cinnamon and 1/8 cup berries. Top with optional stevia and serve.

What steps can you take today to move towards your weight loss goal? Leave a comment below and share.

 

The Best Advice is Right Before Our Eyes…We Just Have to Observe

red bird-107802_1280The past week I have wakened to birds chirping outside my window. What a beautiful sound to start the day. After a nice cup of tea, I sat down at my alter to meditate. When I looked outside the window, I saw a red bird and blue bird flying around.

These two beautiful birds remind me that life is beautiful no matter what I’m going through. I know it’s the same for you because that’s the way the universe is set up. The world we live in set to be magnificent and beautiful with every breath you breathe.

How does this apply to weight loss, health and nutrition??? Everything.

I want you to know your life is beautiful no matter where you are on your journey. Yes, life will knock you down, but how long are you going to stay down until you pick yourself up?

For example, you have a month that is extremely challenging at work and home life just as busy. With the crazy schedules, you fall back on your commitment to your well-being, weight loss or weight maintenance goals. You feel your goal of living a healthy lifestyle is down the drain with the leftover wine you just drank. You give in to fast food and sitting on the sofa watching a reality show in distress. At the end of the month you realize you gained 7 pounds and feel gross in your body because you didn’t give your healthy and body priority in you life.

From here step back and witness the results that you created. Being the observer is crucial. Step outside of yourself and look at the situation as it is. You gained weight and now you want to lose it. Instead of negative self-talk and badgering yourself for your slack in living a healthy lifestyle, just look at the facts.

From here get started. Take the emotions out and allow yourself to start moving and cooking from an encouraging place rather than an unsupportive place.

You are your biggest cheerleader! But you can be your biggest gloom and doomer, too.

Back to the birds, our feathered friends live their live as they are suppose to. They sing when they are happy and fly around freely. Yes, I’m sure they get their tail feathers ruffled when the nest they painstakingly built sitting in a tree disappears when the tree is chopped down. But they just get busy again and start creating another nest. Simple, yeah?

With weight loss and health, just turn around and get back on track. Don’t play the blame game or get caught up in being mad at yourself. Sulking with a bag of potato chips won’t help either.

Put on your running shoes and go for a run or walk. Get on your yoga mat and start moving your limbs to awaken your body and soul. Get back in touch with your spirit and you will start seeing results. Stock up on fruit and veggies to grab and go. Prepare a healthy meal including a fresh salad for the next couple of days to support eating a nutritious dinner. Start rebuilding your nest one twig at a time. Are you following me? Good!

Choose to see the beauty in the situation rather than the crap and know that you can turn things around right at this moment.

The more we judge ourselves the harder it is to get back on our feet. Spread your wings and fly and sing a happy tune.

If you've gotten off track in your life, what could you do right now to get back in the game? Leave a message below and share.

How to Eat Amazingly Healthy Without Spending Your Retirement Account

veggies

The biggest complaint I get form my clients when they start to eat healthy isn’t about the great food they are eating now. Fresh, homemade, organic food is delicious!  Their annoyance isn’t giving up those ‘unclean’ processed foods. There may be that one food you just can’t let go of, but that isn’t the issue either.

The issue is the bottom line, your hard earned cash. When you try to switch to a clean, organic, GMO-free lifestyle and you hit the checkout line for the first time, you almost faint when the total comes up.

Maybe you didn’t even make it to the cash register. Maybe you picked up the package of organic oatmeal or cereal and took one look at the tag on the shelf and walked the other way thinking, “How do people afford to eat this way?

I can tell you, unless you have a whole lot of left over income, changing your way of eating and shopping doesn’t usually happen overnight. You have to start making small changes and look for ways to eat clean on your budget. Look for ways to funnel more money over to the lifestyle of health and wellness. It is an investment, but I can tell you that it is one worth making. For instance, I use to go to Starbucks every day for a venti coffee. That’s $21.00 a week that I was wasting when I could have made coffee at home. Now, I make delicious coffee at home and use that $21.00 for organic greens, cucumbers, apples and lemons for my homemade juices.

To help you out, here are my top 8 tips for eating clean on a budget:

  1. Make it from scratch – Cooking at home saves money over eating out any day. You can even take it one step further and start making food from scratch which is even cheaper than buying those fancy, boxed sides and mixes. You will save money and, better yet, you will know exactly what’s in the food you’re eating. Try mastering one new dish a week!
  2. Plan your meals and shop with a list – It is always a good idea to have a plan. You will save money by knowing what you need and making less trips to the store.
  3. Garden – Healthy clean eating is about eating fresh and you can’t get any fresher that growing your fruits and veggies in your own back yard. Make sure you start with organic seeds and let nature takes it course. If you feel you don’t have a gardening thumb, start with herbs on the kitchen widow seal.
  4. Buy in bulk – If you can, purchase items in large quantities. Then you can freeze and store the extra for another week. Stores always have larger packaging that cost less per unit. Be wary, though: sometimes the big package isn’t less expensive. Be sure to check the unit price and be a smart shopper.
  5. Shop local and in season – Foods that are in season are generally cheaper than the foods that have to be shipped halfway around the globe. Also, it pays to know your farmer and buy directly from the source. Local farmers markets are a great resource.
  6. Use discounts or coupons if you can find them – Sometimes, you can find a deal or get a coupon on some of the healthy, organic convenience foods.
  7. Join a group – There are plenty of local groups that share in the savings by pooling their buying power. Check out a local co-op or CSA (what is a CSA – community supported agriculture) or start one in your area. You can find them at coopdirectory.com or localharvest.org.
  8. Go meatless – If you haven’t cut meat out of your diet yet, you can start by eliminating it from a few meals a week. Beans are cheaper than beef and full of fiber and protein to keep you feeling satiated.

If you’re committed to your weight loss, health and vitality, there are ways to fill your fridge with nutritious foods without breaking the bank.

Do you have any local resources to share or any tips that can help save a buck? Leave a comment below.