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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?

Disconnect.

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:

  1. Increased belly fat
  2. Food intolerances
  3. Leaky gut
  4. Increased inflammation
  5. Altered gut diversity
  6. IBS
  7. Lowered immunity
  8. Increased risk for SIBO
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It's time to reframe your stress story...

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.

GET IT HERE

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!

December 12, 2019

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.

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5 Secrets to Better Work-Life Balance

  1. Limit time-wasting activities: Try this experiment, write down everything you do in a day. 35 minutes checking Instagram, 50 minutes catching up on RHOBH, 20 minutes picking out an outfit for the day. Don't alter your day to make you look good. Be honest with yourself and where you are spending your time. Take a look at it and I bet you'd be surprised at how many hours are spent on time-wasting activities. Try to cut them out for a week and voila! You will have saved yourself at least an hour of free time that you can dedicate to something more important. 
  2. Incorporate a ritual: when you work from home your commute is as long as it takes you to walk downstairs to the kitchen to cook dinner. What works for me is to separate my work hours with a beginning and an end. That means setting designated times to sit down at my desk in the morning and close my laptop in the evening. And incorporating some kind of ritual to signify my body and mind that the day is done or getting starting. For me, that looks like working out, showering, and getting dressed in a cute outfit that I'd wear to a laid back work office environment. At the end of the day, I close my laptop and go downstairs to light a candle, turn on some music and change into my comfy clothes. A ritual helps turn off your work mode and helps your body unwind with predictable and concrete actions.
  3. Set an auto-away on your laptop: this is soooo important. I used to check my emails 5+ times a day. But when I started to record how I was spending my time I found that most of it were browsing my inbox! No no no. So now I have an auto-responder with links to my website or services. And I check my email 2x a day. That's it. Once in the morning and once in the evening. 
  4. Keep healthy snacks available: balance and health go hand in hand. When I know that I have a particularly eventful week ahead I stock up on quick snacks to keep me fueled throughout the day. That way I'm not picking up a chocolate donut at 3 pm. I think of all the foods I crave when I'm stuck at my desk; chocolate, ice cream, salty foods. And I swap them with better foods like grain-free granola, cashew yogurt, turkey sticks, sweet potato chips and lots of whole fruits. If you need something to snack on, you can't choose wrong!
  5. Block out your calendar: do this a month ahead. It helps to have important dates written down beforehand. But then when you add those into the next month's calendar, go in with a black marker and block out one day a week for yourself. I mean scribble and fill the box in so that you can't write over it and it's obvious that those days are not to be messed with. Use that one day a week for whatever you choose (but not work). Maybe it's going to a museum with your hubby or taking the kids to the park. It's up to you to listen to your gut and decide.

 

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! 

 

October 24, 2019

“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.

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My Top 5 Tips to Support Your Mental Health

  1. Add in calming techniques: meditation, yoga, and gratitude walks help alleviate stress and send signals to your second brain (your gut) that you are grounded and can take on what the day brings.
  2. Revamp your diet: begin by writing down what you eat and how you feel for a week. Eliminate foods that aren’t making you feel amazing and swap ‘em with better options.
  3. Focus on your digestion: think of rest and digest. In order for your gastric juices to absorb the nutrients, vitamins, and minerals it needs...your gut needs time to rest.
  4. Grow your wellness team: struggling with your mental health can feel v. lonely at times. What's helped me is building a wellness support team of people who are on my side. This includes therapists, close friends, holistic doctors, coaches, etc. People I can go to for various things I need help with.
  5. Keep at least 2 days a week blocked in your calendar: when you're always focused on your goals and pleasing other people, you often forget to leave some time to yourself in your weekly schedule. As soon as you open your calendar, block out TWO days each week with a marker so you can't write over it. Those are days you will use to focus on your mental health. Fill these days with re-energizing activities like nature walks, reading a good book, going to therapy, visiting a local museum, etc.

 

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!

 

October 17, 2019

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.

Simple right?!

Now when it comes to navigating the world of Probiotics. There are two categories for people who should and shouldn't be taking them.

A probiotic is worth considering if you:

  • Have taken antibiotics in recent years
  • Eat processed foods
  • Live in an urban area

 

A probiotic is not a good idea if you:

  • Have SIBO
  • Have a compromised immune system

 

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. 

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There are TWO ways that prebiotics (aka the fertilizer) benefit the good bacteria (aka the plants).

 

  1. Prebiotics lower the pH of the intestines by feeding the bacteria that produce lactic acid. The low pH wards off pathogens, which tend to grow in higher pH environments. 
  2. When the levels of good bacteria grow, they produce antibacterial molecules that ward off bad bacteria (aka the weeds). 

 

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! 

Drew

October 7, 2019

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.

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Ingredients:

  • 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

Method:

Mix all ingredients together. Fill bowl and serve with vegetables like zucchini slices or grain-free, corn-free tortilla chips. I love Siete chips for this!

October 2, 2019

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).

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So here you go...

6 of my healthy eating tips while traveling!

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.

Research easy meals to pack on the go. I like things like Collard Green wraps or muffins that don’t require lots of napkins or cleanup. 😉

 

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.

October 2, 2019

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!

Paleo Muffins

Ingredients:

  • 2 1/2 cups of almond flour
  • 3/4 tsp. baking soda
  • 1/2 tsp. high quality sea salt
  • 3 large free-range eggs
  • 1/3 cups of pumpkin puree (or you can use mashed ripe banana)
  • 2 tsp. local raw organic honey
  • 1 tsp. turmeric
  • 2 tsp. coconut oil melted
  • 1 tsp. apple cider vinegar
  • (Optional: 1 tsp. vanilla, citrus zest or spice)

Method:

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!

September 9, 2019

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.

Collard Green Wraps

Ingredients:

  • Collard Green leaves (taken off the stem)
  • 1 sweet potato cooked and mashed
  • 1/2 apple thinly sliced
  • 1 small beet grated
  • 1/2 cup shredded red cabbage
  • 1/4 cup crushed walnuts
  • 2 tbsp organic dijon mustard

Method:

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.

September 9, 2019

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_)! 

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5 Time Saving Hacks for A Happy Gut

  1. Always cook extra. This will save you so much time. So say you’re making a soup for dinner...double-batch it and freeze what you don’t eat. Or if you’re cooking veggies, double-batch the recipe and then segment the rest out for a few days. You could add them to salads or as a side dish for tomorrow night.
  2. When you discover a meal that checks off all your boxes (tasty, nourishing, healthy, satisfying, easy) for the love of all things WRITE IT DOWN! I can’t tell you how many times I’ve found a recipe like Collard Green wraps and forgot to make a note of how freakin’ good they were. Keep a small binder or notebook or folder with your top picks.
  3. Keep a snack bowl in high-traffic areas. This one is for the mamas but also for you if you’re always on-the-go. Use a medium size bowl and add healthy bars, small snack bags, apples, homemade trail-mix, jerky sticks, etc. That way if you need to grab-n-run you have something already easily accessible. 
  4. Chop your salad veggies for lunch all at once. Things like cucumbers, carrots, red cabbage, kohlrabi, jicama, zucchini. Chop them all at once to save yourself some time and you can use them throughout the week!
  5. When your greens start to go, add them to a stasher bag and put them in the freezer to use for smoothies. And if you wanna go one step further you can add berries and sliced bananas in there too so it’s an easy pour into your mixer. Then just add your favorite non-dairy milk and viola! 

 

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!

 

September 9, 2019

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!

{WARNING: If you're sensitive about food or your relationship with food then this might not be for you.}

The People Pleaser

Problem:

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.

Solution:

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. 

The Emotional Eater

Problem:

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?

Solution:

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. 

The Nibbler

Problem:

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.

Solution:

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!

The Amnesia Diner

Problem:

“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. 

Solution:

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!

The Perfectionist

Problem:

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. 

Solution:

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!  

The Sleepless Nosher

Problem:

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?”

Solution:

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. 

The Sophisticate

Problem:

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. 

Solution:

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!

September 6, 2019

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!!!

Styled Stock Photos for Instagram and Social Media, Flatlays, Social Squares from the SC Stockshop

Ingredients:

For the Smoked Pepitas

  • 1 cup raw pepitas
  • 1 teaspoon avocado oil
  • ¾ teaspoon high-quality sea salt
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • Juice from 1 medium lime

For the Watermelon Salad

  • ¼ cup thinly sliced red onions (soaked in ice water for 10 minute to get rid of the bite)
  • 1 small seedless watermelon, cubed
  • 1 English cucumber, cut into ½-inch slices
  • ¼ cup extra-virgin olive oil
  • 1 teaspoon cumin
  • ½ teaspoon high-quality sea salt
  • ¼ teaspoon cayenne pepper
  • 1 medium lime, finely grated zest and juice
  • 2 tablespoons fresh cilantro

Method:

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.

  1. Roast pepitas on a parchment baking sheet (create a thin layer for even cooking) for about 15 minutes. Let cool to room temp.
  2. Mix all the ingredients of the watermelon salad together. Add pepitas and some extra cilantro on top for garnish.

Adapted from Paleo Nom Nom.

September 2, 2019

What makes you jump out of bed in the morning?

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. 

Styled Stock Photos for Instagram and Social Media, Flatlays, Social Squares from the SC Stockshop

Not sure how?! Here are some simple tips:

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.

May 8, 2019

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.

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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!

8 signs and symptoms of hormonal imbalances

  1. Fatigue - sure everyone is tired sometimes and some days are better than others. But you should be able to recover from a decent amount of rest, hydration and a healthy diet. 
  2. Weird weight gain - when the body is stressed it produces more cortisol (the stress hormone). Cortisol tells your body to hang on to the fat.
  3. Insomnia - we have some nights we can’t sleep and that’s nothing to worry about but if it persists, it could be related to a hormone imbalance. 
  4. Anxiety - Cortisol, and norepinephrine often create feelings of anxiety. 
  5. Digestive Issues - women are more prone to IBS because estrogen affects the microflora in the gut as well as the GI tract function. 
  6. PMS - women who experience things like too long of periods, too short, unpredictable, heavy bleeding or cramping might be demonstrating a type of abnormality with their sex hormones. 
  7. Night Sweats - one of the most common symptoms of perimenopause are night sweats. 
  8. Low Sex Drive - sex hormones are produced by the ovaries. And progesterone levels significantly impact the libido. 

Ways you can Balance Your Hormones Naturally

  1. Add more healthy fats into your diet. Avocados, olive oil, fatty fish, etc. Many women’s hormonal imbalances are due to a low-fat diet. Darn you 90’s fat-free craze!
  2. Reduce your processed carbohydrates.Your best choices in carbohydrates and sugar are found in whole foods!
  3. Stabilize your blood sugar in the morning by eating a balanced meal. For example: a high protein and high-fat breakfast like eggs, greens, sausage, and avocado.
  4. Hack your way to better sleep. About an hour before bed turn your lights down, grab a good book, add some oils in your diffuser and play some sleep music. If that doesn’t work, try incorporating some magnesium (about 80% of us are deficient)!

 

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. 

September 16, 2019

Eat to nourish.

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