When was the last time you felt stressed out about something?
Our modern society already provides layers of stress every day with the media making us feel we should be doing more. But then when we do, we immediately need a break and crave more slowness in our lives. And the Holiday's pack on even more stress; spending more time than usual with our families, worrying about buying that perfect Christmas gift, and preparing to make 2020 our best year yet.
Stress affects us ALL. And it can be a huge liability to our health. It doesn't matter how well you eat if you have MAJ stress, you won't feel your best.
And the worst part? It's often overlooked by our doctors and healthcare providers. But your lifestyle could be the reason why you feel the way you do. Regardless of how you eat! So let's get to the root of the problem right now...
When you're stressed, your digestive enzymes stop releasing which signals your body to put your digestion on the backburner.
And over time your allostatic load (the wear and tear on your body from chronic stress) increases. This may lead to lots of other health problems and diseases.
So can you guess what the REAL problem is with all of this?
So many of us don't know how to change the way we're living or we're not willing to make necessary sacrifices. Things like changing a habit that is causing us more stress or shifting our schedules to prioritize our needs and allow more time to slow the F down.
Stress not only affects our gut but it also impacts our hormones.
And these hormones can impact the body in different ways like:
Psychiatrist and Holocaust survivor, Viktor Frankl, once said, “Between stimulus and thought, there is a space. In that space is our power to choose our response.”
And it's been shown that stress causes more wear on the body when associated with negative thoughts. Reframing your stress can create mental and physical resilience to any challenge that crosses your path.
So I created THIS HANDOUT for you to download and print out. It'll help you begin to recreate your stress stories and bring awareness around what you can and can't change.
If you loved this please comment below and let me know. Or if you want to share your NEW stress story with me, I'd love to hear it!
You've heard it talked about ALL over the internet these days. It's ingrained in your head. Work-Life Balance. Such a mainstream buzz term YET we still struggle with it every single day. In our businesses and lives. Our relationships get the brunt of our "busy" schedules and our self-care gets put on the back burner. The struggle with trying to juggle it all just so we can slap on the "Superwomen" name badge. It's become an epidemic in our modern society.
We strive for balance.
It's a word that's commonly thrown around in the health and wellness world. And if you own your own business or are at the beginning of getting it off the ground, you can 100% relate to at least one of these everyday issues. Loneliness, poor health, or lack of boundaries. Been there. Done that. In the middle of adoption, taking care of 4 dogs and working two jobs...I am all too aware of the struggle. So here are my 5 Secrets to Better Balance. These are things I have tried out myself and use all the time. I hope they help you too.
And remember....there is NOONE that has it 100% figured out. You don't need to get it perfect, just get it started. I'd love to hear which one of these you're going to use this week!
“But can’t you just turn it off”? I was feeling anxious when someone asked me this question. The truth is, no. No, I can’t. Anxiety isn’t a light switch you freely decide if you want it on or off. It’s more like an intense, constant fear that’s hard to explain. It’s overthinking every little thing. And worrying about every word you use. Anxiety presents itself with the slightest change in plans. Or something as simple as running late to an appointment.
I’ve struggled with anxiety for years. And only recently did I begin to understand the connection between my gut and my mental wellness. No one ever told me that changing my diet and lifestyle would lessen my anxiousness and anxiety attacks. I had to find that out myself.
I'd love to hear what tip you'll start with. Or maybe you're already doing some of these. Let's keep the convo going in the comments below!
Probiotic and Prebiotic are a hot topic these days (even though they’ve been around forever) and a common question I get is...What’s the difference?
Did you know that some people shouldn’t even be taking a probiotic? Yeah that’s right. It’s not for everyone. So how do you know if you fall on the NO spectrum? Well lemme give you a lil Probiotic 101.
An easy way to think about probiotics: antibiotic versus probiotic. Anti kills bacteria while Pro is full of live bacteria.
Now when it comes to navigating the world of Probiotics. There are two categories for people who should and shouldn't be taking them.
Which one are you?
Probiotics should be thought of as preventative. So if you struggle with gut issues, a good idea is to take care of your issues first and then seek out a probiotic. Not the other way around.
Now let’s talk about Prebiotics.
Prebiotics are anything that feeds or stimulates the growth of probiotic bacteria in a way that improves your health.
I like to think of your gut as a garden. Bacteria are the plants and prebiotics are the fertilizer.
ALL fruits and veggies are prebiotics because they contain soluble fiber. But the best ones to look out for are: Jerusalem artichokes, raw leeks, raw garlic, chicory root, asparagus, raw onions, raw dandelion greens, banana, and kiwi. Look for these when your at the store and try to incorporate them into your diet.
With both pro and prebiotics there might be a window of discomfort if you’re starting to incorporate them into your diet and lifestyle.
Things like gas, bloating, and discomfort. Sometimes your poop is not as solid and well-formed (which is fine because your not trying to win a best poop award).
These symptoms should only last for about a week. So pay attention!!!
That’s it. Both are important to incorporate if you are working on healing your gut. Prebiotics have amazing benefits like lowering your cholesterol, increasing magnesium absorption and supporting weight loss. And probiotics are crucial to help balance your friendly gut bacteria. You CAN have one without the other but they are more effective when you can focus on adding both to your diet.
I’d love to hear from you. Did this breakdown help? I have a download to help you when it comes to choosing a probiotic that’s right for you!
Who doesn't love a good dip? And I mean like a reallllyy good, can't stop eating dip. But when you find one that's actually healthy and good for your gut? It's a win-win. This dip is amazing and it's great to bring to parties. Every time I serve it, it's a total hit. Just a heads up, only make enough for that day because it doesn't taste great the next day. And then I'm out of tortilla chips, I use a spoon and just eat it by itself.
2 cups of pomegranate seeds
1/3 red onion diced (soak in ice water for 5 min. if too strong)
1/3 cup chopped fresh cilantro
1 avocado cut into small cubes
Juice of 1 lime
1 tsp. sea salt
I got back last night from our trip to Colorado. It was a week of rest and recharging. I took time away from work. I had a couple client calls but mostly I spent it staying present with my husband. Soaking in ALL the Fall colors and crisp air.
After years of traveling and maintaining my healthy habits, I’ve trial and errored my way to stay on track even when I’m away from home. And the #1 question I get is…”Can you share your tips on eating healthy when you travel?”
I have to mention, I’m not always 100% with this. There are some trips like this most recent one when we don’t get it perfect. Like when I forgot my cooler with my probiotic at the hotel and we had to stop on the way back to get it! Or when I let my husband pick the hotel (which never happens) and he chooses the one WITHOUT a fridge *face palm*. If that happens we make it work regardless! Sometimes that means buying more snacks that don’t require a fridge or planning out where our meals will be when we're in the middle of Nebraska (hint: you can ALWAYS find something healthy it just might take more effort).
So here you go...
1.Buy and pack WAY more snacks than you think you need.
I typically pack two bags full of snacks. That’s a little overboard. BUT it helps me feel supported when I can easily reach for something and know it’ll be good for my gut!
2.BYOM - Bring your own meal.
3.Make a commitment to eat veggies at every meal.
Order and cook veggies for every meal you eat. That might mean always asking the restaurant for a side of veggies because most places don’t give you enough! Remember 75% veggies is what you want to aim for.
4.Try to book a place that has a small kitchen or choose a healthy hotel.
You can research this ahead of time or call and ask what the offer. Some hotels now are super healthy and offer all kinds of options.
5.Plan out where you're eating ahead of time.
Frank and I do this for every trip. It takes the pressure off and lets us enjoy our vacations more. This past trip I did A LOT of research and found a vegan place in Nebraska. It was one of the best meals I’ve ever had!
6.Bring a cooler.
You can buy one on Amazon that is easy to travel with. Use it to pack the things that are perishable like hard boiled eggs or your lunches! When you get to the hotel you can put it in the fridge to keep it cool and pack a Stasher bag with ice for the next day!
I hope you loved these tips and use them for your next trip. I promise it’ll make your life so much simpler and allow you to enjoy your vacation more without the stress of having an unhappy gut.
Frank and I LOVE traveling but one of our favorite spots is Maine. Specifically Kennebunkport. Even more specifically, a little Inn called The Inn At English Meadows. It's dreamy and quaint and everything that you would imagine with a name like that. Everytime we visit, the Inn Keeper makes the most lovely breakfast. And you can watch her and her team mixing and baking away through the big window while you sit and drink coffee right outside.
One reason (and there's so many) that I love it here is because they always accommodate my lifestyle needs. Gluten-Free, No-dairy, Low Sugar. And they ALWAYS have the best options. You know when you go to a place and your only healthy choices are berries or a stale piece of gluten free toast? Yeah well not at this place.
Well the last morning we were here, the Inn Keeper served up the most amazing gf, df, paleo-friendly muffins. So of course, I asked her for the secret recipe and she was kind enough to give me two recipes (I'll share the other one soon)! I can't wait for you to try them. And you can add any ingredients/spices you want and they'll still come out yummy!
Blend dry ingredients. Whisk wet ingredients. Add the wet ingredients to the dry and fold in optional ingredients. Set oven to 350 degrees and bake for about 18-20 minutes. Let muffins cool in tin for 30 minutes and then remove!
Collard Green wraps make for a QUICK and tasty lunch on the go. For most of my life I had no idea what collard greens even were. And if you told me I'd be eating them raw, I would've made this face. But now, they're at the top of my list when packing lunches for work. Or when there's pot luck at a party, I'll cut them up into bite sized pieces and almost always get asked for a recipe. You can also add in your own ingredients like shredded chicken or ground turkey for tacos.
Distribute ingredients evenly onto one side of the wrap and roll up! If you're making these for kids or multiple people, cut them into smaller pieces.
Hey friend! I posted in my Instagram Stories the other day one of my FAVORITE time saving hacks. And a few of you messaged me for more tips so I thought I’d write a blog post with 5 of my TOP time saving hacks for a happy gut.
These are so good and I use them every day to stay on track with feeling my best. And I hope they help you too! If you use any of these hacks please tag me on Instagram so I can cheer you on (@DrewMartino_)!
There you have it. My favorite easy hacks for a happy gut. Do you have any time saving hacks that you like to use? Share them below!
You cannot succeed in your health goals until you get vulnerable with yourself about your relationship with food. Are you on good terms or is it “complicated”?
The goal is to become aware of your emotional stumbling blocks and understand how they affect your food choices. So you can learn from your setbacks instead of beating yourself up and making the same mistake tomorrow.
Read through each emotional hang-up category below and once you start nodding your head and say to yourself “yup, that’s me”, then keep reading to see how you can tackle your emotional hang-up once and for all!
Sacrificing your own health goals, habits, and desires for someone else’s interests. Instead of shaking things up in your social life you would rather just go with the flow and avoid conflict or questions or judgment. Like when your girlfriend orders dessert and even though you REALLY don’t want any, you cave and order something too. You’re the “I’ll have whatever she’s having” gal.
Stick with your guns and focus on what you really want from a meal. Your growth might be kicking up insecurities from others who haven’t gotten there yet but honestly, that’s on them. If they have a problem with it, you might need new friends.
Your emotions are all over the place and so are your food choices. When you feel stressed you rely on food to help you feel better. And you chose what to eat based on how you feel at that moment. Moosetracks anyone?
Make a list of activities you enjoy that DON’T require food. After a long day could you throw on your sweats and grab a favorite book? Or take a luxurious bubble bath and apply a face mask.
Every day I’m snackin’ is your motto. You LOVE snacks and you are rarely seen without food in hand. Breakfast, lunch, and dinner ain’t got nothin’ on your snack game and you ain’t mad about it.
Eat more healthy fat and bigger meals. Load up your BLD’s with avocado, oils, nuts, and protein. All of the things that will keep you fuller for longer!
“Did I just eat all of that? I didn’t even taste it!” You often blackout when you’re devouring something delicious and before you know it it’s all gone. You’re biggest blunder is when you’re out with friends and get so involved in a juicy convo that you forget you’re sharing those fries.
Take time to breathe and chew. Breathe deep before you grab you first bite and set an intention for your meal. And chew your food. The more chewing the better!
You see food as all or nothing. Black and white. You have to 100% succeed at your health goals or else what’s the point? You rigidly make habits. You went out last night and had a cocktail or two AND even enjoyed a few fried pickles. When tomorrow rolls around you say F it and eat all the hangover food because...well...you screwed up anyways and diet starts tomorrow.
Remember that you’re human. And there are going to be not so great days. Give yourself compassion and grace and understand that those little detours along your journey aren’t veering you off course but guiding you on a new route and teaching you new lessons. Stop judging yourself and practice some unconditional self LOVE!
If you’re up past 10 pm you can be found pacing from the fridge to the pantry looking for something to snack on. You wake up in the morning to find you left some evidence like a dirty spoon caked in peanut butter or a few cabinets wide open. “Was it a ghost?”
Brush your teeth right after dinner. It will help stop you from eating again. Oh and go to bed early! Sleep is the best solution to combat those cravings.
Grilled chicken with spinach bores you. Why eat bland veggies when you can have foie gras and black truffle fettucini? Your palate is far too sophisticated for anything less than the best and your wardrobe agrees.
Change your mindset. Healthy food doesn’t have to be boring. And if you want to try something new on the menu, add a side of vegetables and start with a big fancy salad.
So which one are you? Let me know in the comments and if you know someone who would love this, use the share buttons below!
I made this Summer Watermelon salad for a recent family BBQ and it was a HUGE hit. I love how light and refreshing it is yet the pepitas and spice give it some kick. I’m always a fan of easy recipes and anything I can whip up quickly is sure to be a new favorite of mine. I hope you enjoy!!!
For the Smoked Pepitas
For the Watermelon Salad
Preheat the oven to 325°F. In a medium bowl, combine the pepitas, olive oil, salt, paprika, cayenne, and lime juice. Mix until all the pepitas are covered.
Adapted from Paleo Nom Nom.
You know...the thing that gets you excited for the day ahead. What are you incredibly excited about?
Nothing comes to mind right away? Don’t worry. We all fall into a slump sometimes with mindless routines. And the winter months after the holidays are the toughest when the cold seems to overstay its welcome and throwing on your cute parka and gloves loses its excitement. Womp Womp 🙁
I recently had a call with a client who said she wanted to feel excited to jump out of bed every morning. Which totally hit home because I've been there too. Ten years ago I craved to have Oprah motivation to begin my day but I had no idea where to start
I was in a toxic relationship, my grades were a joke and I drank like a fish every night. Only feeling truly free and alive when I was partying with my friends until 4 am.
And while you don't have to necessarily reach your rock bottom in order to find what motivates you every day...you do have to come to the realization that something needs to change.
When we put ourselves first and acknowledge the simplicities that bring us joy, only then are we truly able to feel alive, inspired, and free.
We all want that dream life. Happily married, pursuing your dream job, an abundance of money and feeling healthy from the inside out. And those can all be your reality BUT life happens - it’s happening right now - and it doesn't matter what the hell is going on with you. The world still moves forward. So instead of waiting for that promotion or 3k Insta followers to feel motivated and excited, start now. Here. Today.
Plan your next trip.
Make a list of all the places you want to visit this year and pick one that you can plan right away. When you start to get into the excitement of all the details like where to stay and what to do it can be an instant boost to your happiness.
Try out a new hobby.
Remember that foreign language class you always wanted to take? What about starting that blog for all your writing? Whatever it is....join, sign up, launch, and give it a try!
Begin planning that business you always dreamed of launching.
Just a few steps each day is all you need. Give yourself permission to explore, brainstorm, and dream big, all while having fun with it.
Schedule at least one enjoyable activity throughout your day.
If you easily get caught up in sitting at your laptop all day, why not schedule in a moment of fun? Having something to look forward to throughout the day can do wonders.
Create a beautiful self-care routine.
Do you fall short in giving yourself the time you need for self-care? Most of us do! If I'm not careful I can easily go through my whole day without giving myself the TLC I deserve and I can absolutely tell when I do that. Life is about 90% alignment and 10% get shit done. A morning self-care routine sets up the rest of your day for success. What is it you most crave in the morning but aren't currently doing? Taking a slow hot bath instead of a quick shower before work? Or it could be something as simple as drinking warm lemon water while you read a few pages of Brene Brown's book, Braving the Wilderness.
You deserve full access to a life that excites you today. And guess what?! That life is right in front of you! It may not be picture-perfect or contain all of your wildest hopes and dreams but it's abundant. It's full. It’s freeing and grounding and exciting. And it’s yours.
All you have to do is CLAIM IT.
Do you struggle to find energy throughout your day? Are you feeling anxious but quickly discount it and make an excuse that “it’s all in your head”? Does your husband know when you're about to get your period because you turn into the Hulk?
Women are made to believe that these “symptoms” are normal. But they could be your body sending you signals that there’s a deeper issue going on!
Did you know that fatigue, anxiety, and PMS are all common symptoms of hormonal imbalances?
I’ve always struggled with IBS and anxiety. That’s a sliver of the reason I pursued Integrative Health Coaching. But just recently I was diagnosed with Hashimoto’s Thyroiditis, an autoimmune disorder.
Ironically enough it was the same week that I enrolled in my Advanced Hormone Health Course. It's been super interesting to learn about the connection with hormone imbalances and gut health!
And I’m excited to bring you along this journey. Gut and Hormone Health has always been something I’ve been passionate about. And I hope to help you feel empowered to make lasting changes in your health and wellness so you can finally gain unlimited energy, reach your ideal weight and thrive from the inside out.
So let’s start with 8 signs and symptoms of hormonal imbalances. I wanna note that the first thing to do is to always see your doctor or an endocrinologist if you suspect your hormones are off. They'll be able to check your levels! But here are some ways you begin to be your own detective!
After reading this, do you think you have a hormone imbalance? Or are you already diagnosed? I'd love to hear in the comments below.