Tag Archives: energy

We’re back!!!!

You probably noticed that Candace and I took the summer off from blogging…..but not much else, as summer in the beautiful Pacific NW beckons all of us to spend as much time as we can outside:  hiking, biking, playing golf/tennis/hooky, gardening, dreaming, reading, barbecuing , walking on the beach, rafting, canoeing, SUPing, and just plain relaxing. So that is what we have been doing the past 3 months which means we have walked our walk of trying to live lives of balance.

My daily walk with Riley, our amazing English lab

My daily walk with Riley, our amazing English lab

Fall always brings to me a feeling of new beginnings, of new commitments and of renewed energy. The daylight hours grow shorter each day, bringing us closer to the hearth, the kitchen and to indoor activities. We are excited to share some of our observations about the seasons of our lives, so stay tuned during the next few months for our musings on hormone balance, optimal living and growing through the various stages of our lives with grace and gratitude.

Fall in the wine country: c'est magnifique…...

Fall in the wine country: c’est magnifique……

In September, we recorded a webinar for ZRT laboratory, based here in the Portland area: “What you always wanted to know about menopause…..but were afraid to ask”. We used a conversational format which we think you will really enjoy, as it keeps the information accessible and relevant. Click on this link to listen in:

http://www.zrtlab.com/webinars/everything-you-ever-wanted-to-know-about-menopause-but-were-afraid-to-ask

Don’t ‘suffer in silence’ ……if you are going through the many upheavals and changes of perimenopause and beyond, you are definitely NOT alone…and help is only a click away. Join in our conversation and learn how you can gracefully transition through hormonal changes. The conversation is back ….and so are we. So glad you could join us.

Balance is attainable : learn what YOU can do to sustain it in your life

Balance is attainable : learn what YOU can do to sustain it in your life

 

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Aging is Not a Botox Deficiency!

I recently attended an ANTI-aging conference in Denver dedicated to the concept of helping people deny the inevitable through any and every means possible…from perfectly sane approaches like optimal nutrition to less sane so-called cures for growing older, like ‘secretotropins’ meant to magically turn on growth hormone,* or hyperbaric oxygen chambers, and every sort of face fixer and filler in between. Stop the BS (bad science)…I want to get off! This idea of being against getting older is more than ridiculous…I mean it’s not like we have a choice in the matter – aging is inevitable. What is NOT inevitable is looking and feeling old before our time.

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Let the stress and the years fall away….

Hidden hormone imbalances at work behind the scenes can speed up the aging process, sabotaging our best efforts to maintain youthful energy and appearance. Our bodies are teeming with hormones from head to toe, so when they fall out of balance, we feel the effects all over – mentally, physically, emotionally. For example, did you know that there are more receptors for estrogen in facial skin than just about anywhere else on the body? So imbalances of estrogen are likely to show up first on our face in the form of fine lines, wrinkles, and crow’s feet. And what about acne when you’re a teen and now again at 40-something you’ve got breakouts… Tested your hormones lately? a surplus of androgens to estrogens and progesterone can trigger acne at any age. asianw:flowerSpeaking of androgens, testosterone and DHEA are the key building hormones for bone and muscle, so when these levels drop from high to low, we start to lose much more than our libido – think bone and muscle mass, firm skin, strength, and stamina. Now we get a backache just carrying a couple of grocery bags from the car to the house. Now our hair is thinning, that outer eyebrow gone, cracking, brittle nails, old looking hands…an under-active thyroid might well be the culprit, but who knew? Then there’s cortisol, the stress hormone that can sabotage sleep by disrupting the production of melatonin at night. Many studies have uncovered the relationship between stress hormones, lack of sleep and weight gain, but the impact of chronically high cortisol from too much stress, too much of the time, is a body burnout that can make us prematurely ill and aged before our time.

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Ageless aging in style… look how good it can look…if you can guess the age of the gorgeous silver-haired woman on the left and her gorgeous red-haired amie on the right…I’ll send you a free John Lee MD book on Hormone Balance Made Simple…just comment here on the blog.

During the years I lived in London I happened upon a book that drew some hilarious comparisons between the ways Brits and Americans think…one that stuck with me was to whit that Americans seem to believe that death is optional “given their penchant for juicing copious amounts of carrots and running endless marathons.” (Well…she was writing in the late 70s, when the average European’s idea of exercise was a Sunday stroll along the promenade or lining up to watch Tour de France bikers pedal by)…sure much has changed…we’ve progressed from carrots to coconut water and Europeans boast fountain of youth luxury spas known to pump fetal cells from the likes of sheep into women’s faces (sidebar alert: my own mother actually had that done …an expense that set her back from experiencing life in its fullness for a short-lived fullness in her face).

However absurd, the death is optional concept has always stuck with me as an irony in practice, particularly in respect to the ANTI-aging movement. Is that what we’re striving for? Frozen in time with a frozen face?? Can we realistically expect to look and feel great for our age if instead of eating, exercising, and sleeping well, we overwork, overeat, overreact, and overdo it most days. All that “crazy busy” stuff – it takes its toll. We can’t expect to hate aging and find happiness in face fillers.

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All the expensive luxury creams and moisturizers in the world (and by the way, many of these contain unregulated amounts of “endocrine disrupting” chemicals that in themselves can trigger imbalance) won’t solve an unaddressed hormone issue that’s undermining your best efforts to maintain youthful well being.
Dare I repeat myself: aging is NOT a Botox deficiency! No amount of lifting, filling or implanting (who wasn’t shocked at the sight of 81-year old Kim Novak’s once gorgeous face at the Oscars, distorted by plastic surgery gone terribly wrong!) can rescue us from unnecessary stress and other bad hormone habits that accelerate aging. Instead of being ANTI-aging, lets be FOR it. When you make the changes in your lifestyle that bring back inner balance, your outer vibrancy is restored, and it’s that reflected vitality that keeps us young, no matter our age. People will exclaim, “Wow you can’t be…40? 50? 60? really??” and you will smile inwardly and say to yourself…yes, really!

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The author and ageless colleague (rt) practicing PRO vs. Anti-aging…can you guess how old we are??? Another free book awaits the one who comes closest.
Scroll down or visit our archives where Kyle and I blog about every aspect of health, hormones and living in balance.
*(how apt that the the first few letters of the word secretotropin, spell ‘secret’* given that few of these costly potions disclose their true ingredients (although in fairness they mean ‘secretory’ but nevertheless… I hope I make my point.)

 

 

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5 days gluten-free, 16 to go

I cannot believe it is already March 6th and I am officially gluten-free, at least for now. So far, it has been way easier than I had imagined, which is great because I often feel a pang of guilt when I recommend trying this style of eating to some of my patients. I always suggest deleting gluten from the diet of patients with Hashimoto’s(an autoimmune version of hypothyroidism) , insulin resistance and diabetes, arthritis, IBS(Irritable Bowel Syndrome), diverticulitis, fatigue, weight issues and even mental health problems such as depression and anxiety. Those who have followed this advice often report a significant reduction in their symptoms, so much so that they are happy to stay off gluten indefinitely.

For breakfast, I have had either gluten-free toast with peanut butter and homemade jam, rice cakes with hummus,  Greek yoghurt with fruit and nuts, eggs with lots of sautéed veggies  or quinoa with cheese. I have not felt deprived at all.

Lunch is usually a salad loaded up with veggies, a source of protein or two and some nuts thrown in for crunch(I am definitely drawn to crunchy, salty and spicy foods over others). Snacks include sliced up apples or pears, a handful of grapes or a small portion of nuts(10 almonds/walnuts, or 40 pistachios is just the right amount).

Dinner has consisted of roasted veggies and goat cheese, tomato sauce over steamed broccoli with parmesan cheese(here is where my Italian roots come out: I just love a hearty tomato sauce and have found it to be quite wonderful served over veggies instead of pasta: another way to lower sugar and gluten consumption), chicken + yams + a salad, seafood and quinoa and veggies: really the possibilities are endless. I went to one of our favorite Italian restaurants last weekend and chose the polenta with sausage: YUM! I avoided the warm crusty Italian bread with olive oil: ouch…but I survived and happily so. I honestly believe this is a good change for me as I am one of those who often fills up on bread if it is there.

I have noticed that 1. I feel great: lots of energy. 2. I am not as hungry between meals( I am quite the grazer usually) 3. My clothes around the waistline feel a little looser.  So these are subtle changes but it has only been 5 days. I will keep you posted throughout the next 2+ weeks.

Bon appétit, sans gluten.

Another fun birthday celebration(they just keep coming, thankfully): this time gluten-free for me

Another fun birthday celebration, Melinda’s(they just keep coming for all of us, thankfully): this time gluten-free for me

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Gluten: what is all the fuss about anyway????

Isn’t it amazing how hard it is to make sustainable changes in your diet and/or exercise program between all of the holidays and celebrations that just seem to keep coming? Don’t get me wrong, I LOVE holidays, birthdays, parties for no apparent reason, book club meetings, happy hour, after-work get-togethers, lunches with friends: my point is that there never seems to be a ‘perfect time’ to try to create some new habits. I have been thinking about this long and hard as 2014 has started and is now well under way(almost 1/6 th over, how did that happen???). Lately I have been immersing myself into reading about gluten/wheat/inflammation/belly fat. I am just about done reading the excellent book “Wheat Belly” by cardiologist William Davis, MD. In addition, I recently attended a terrific conference on gluten and I am getting more and more convinced that for some of us, gluten can cause some significant health problems.

My beautiful birthday group: yet another celebration!

My beautiful birthday group: yet another celebration!

Candace and I are both fascinated by the links between diet, hormone balance and weight issues. This has become quite a hot topic in the last few decades.  There is so much information that it can be overwhelming for most of us to sort through: which diet is best?:  low-fat, low carb, high protein, no grains, no sugar, vegan, vegetarian, Paleo: the list is endless and the media is constantly profiling contradictory studies about each of these programs, therefore adding more confusion to the mix.

Obviously, there is not one diet type that fits everyone on this planet. Each of us is born with a certain ‘genotype’, or genetic code, that determines about 30% of who we are and how healthy we will be. The great news, however, is that our ‘phenotype'(how we look and who we are, in terms of personality, health and everything else you can think of) is shaped by our environment and the choices we make. In other words, we have a great deal of say in who we become and what level of health we can reach and maintain. 

Making the right choices when you eat is pivotal to how healthy you look and feel

Making the right choices when you eat is pivotal to how healthy you look and feel

Getting back to gluten and wheat: what we now know is that the wheat that we consume now compared to what we consumed 50 years ago is very different. There has been a push to make the grains that we eat grow faster(leading to greater yields of crops, i.e. more profit for the farmers and all involved in the food supply chain). The wheat we now consume has between 50 and 500% greater gluten content than what was available a mere half century ago. Why is this important? Studies have shown that an individual consuming present-day wheat has a jump in blood glucose(sugar) higher than when then that same person eats white sugar. This is very alarming indeed.

Here is a quick overview of what happens when your blood sugar goes up after eating: Your body can do only 3 things with an elevated blood sugar: use it as energy, store it as glycogen in the liver or store it as fat. Well, guess what? If you are consuming more calories than what you are burning, you don’t need the glucose for energy. In addition, your body can only store so much as glycogen, so the majority gets stored as fat. Insulin is the hormone that is released by the pancreas in response to an elevated blood glucose and allows your body to use the glucose(and store it as fat). Over time, if your body is continually bombarded by a rise in blood sugar, your insulin becomes resistant and you need more of it to utilize the glucose, leading to more fat storage: this becomes quite a vicious cycle! Once your body becomes insulin resistant, it is harder to lose weight, something we hear all the time: “I just don’t eat that much and I cannot seem to lose weight, especially around my middle”. Eventually insulin resistance leads to Type II Diabetes, a road that you would rather not go down if you can avoid it.  And you can: that is the excellent news. By changing your diet and your exercise routine, you can return to the path towards optimal weight and hormone balance.

You can look and feel wonderful when your hormones and diet is balanced

You can look and feel wonderful when your hormones and diet is balanced

So is going gluten-free for you? Honestly, I cannot answer that and I don’t know if it has a huge impact on me. What I DO know is that many of the women that I see as patients have given up gluten, either by my or someone else’s recommendation, and the effect for many has been profound. I am going to ask several of them to write some comments about what happened to them individually, as I think that will be more powerful than hearing it from me. Briefly, they have noticed weight loss, clearer skin and thinking, increased energy, loss of belly fat and an overall sense of well-being. If it sounds too good to be true, it is not. For the millions of people who are gluten intolerant, giving it up can be a game changer. My goal is to go off of gluten completely starting March 1st and stay off for 21 days.  Please feel free to join me, as so many of you have in the past with our ‘consciousness cleanses’. It is nice to have company when embarking on a new way of eating and it will be fun to see what we notice individually and as a group.

Stay tuned: more info to come on what you can and cannot eat. But don’t worry: there is still an amazing selection of food out there that is without gluten. We will eat well and hopefully we will notice some significant differences in how we look and feel.

That's me inside of a 1000 year old plus tree: now that's sustainable living!

That’s me inside of a 1000 year old plus tree: now that’s sustainable living!

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At the finish line: day 10

Wow, well that went by pretty fast,  in retrospect anyway. Here it is, day 10 of the fall consciousness cleanse and I made it: phew! There were some challenges, some moments, when I almost caved in….. but just knowing that I am accountable to all of you kept me going when my own will/wantpower wasn’t quite enough.

This last weekend was probably the hardest for me in terms of not having that evening glass of wine so I purposely kept my days(evenings) clear of extra social gatherings. I did go to one party last week and then out with my friend Chris(who also successfully has made it through: today is her day 11!). Instead of wine, I had some perrier and water and it felt great.

So what have I noticed after 10 days without caffeine, alcohol, sugar and the whites? First of all,  my sleep was deep, filled with dreams and I woke up refreshed each morning(sometimes I was wide awake 20 minutes before my alarm clock and could just enjoy those last stolen minutes before getting out of bed). Second, my energy was more even throughout the day and particularly in the early and late afternoon. Previously, I often would reach for a cup of coffee at around 2 pm to fight the urge to take a nap, which doesn’t fit into my work schedule, imagine that! Third, I felt more satisfied and full after a meal filled with clean foods, each one a bundle of powerful nutrients. I stopped craving anything sweet after a few days, although by day seven I could have snarfed down some lovely rich chocolate. Instead I tried a new fruit, a persimmon: wow, is that one sweet and yummy fruit. Fourth, although I consider myself somewhat of a foodie, I pushed myself to try new things: quince, persimmons, carrot chips for starters. I also discovered some new teas for my collection:  sugar cookie sleigh ride(sounds decadent: it’s not!),sugar plum spice, pumpkin spice and several new green teas.  Fifth, my clothes are looser as my weight dropped between 3 and 4 pounds, which I really noticed around my middle: that dreaded menopot!

Overall, my mood was even, my energy great and my body feels strong and ready to gear up for the holidays. Most of all, I feel empowered in knowing that I CAN DO THIS when I set my mind and soul to it. I have heard from quite a few of you who went all for the ride, some of you the entire way, some for just a portion. However much you did, congratulations for even thinking about it, as thoughts become words, words become actions, and actions lead to results. Remember that small changes cause big shifts, in your thinking, in your eating and drinking patterns, in your hormone balance, in you and in your life.  Thanks for all of your feedback(sometimes people prefer to email rather than comment on the blog: soon we will have a Facebook page which many find easier to communicate through). We love hearing from you and sharing our knowledge and experiences back and forth.

Wishing you a Thanksgiving filled with family, friends, delicious food and beverages, relaxation and much to be grateful for. Take a few minutes to think of all that you are grateful for: the list is often endless and it helps to remember all of the blessings in our lives and to be present and grateful. That is the magic of Thanksgiving: a day with no gifts, no cards, just a day to share and enjoy one another.

My beautiful family: of whom I am most grateful

My beautiful family: of whom I am most grateful

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4 days til our “Fall Consciousness Cleanse” starts : are you ready???

As many of our faithful readers know, I have been trying to set aside two separate times each year during which I turn my attention more fully to the things that I eat and drink for 10 days.  I have called these time periods  ‘ a consciousness cleanse’ as opposed to a true cleanse (or a detox), which is usually quite a bit more entailed and rigorous.  The goal of setting aside 10 days each fall and spring for cleaner eating and drinking is more aimed towards increasing our awareness of what we consume,  in hopes that by doing so, we can slowly change our habits in the long term.

The rules for OUR cleanse are simple: eat whole foods, avoid alcohol, the whites(see end of post for link to specifics), and caffeine for 10 days. Benefits? Decreased belly fat, improved sleep, increased energy,clearer thinking, balanced mood and the satisfaction of doing something absolutely incredible for your body!! One more thing: there is something so satisfying of sticking to a wellness program for the entire duration, just knowing that you CAN.

Some healthy and delicious food choices, packed with powerful nutrients

Some healthy and delicious food choices, packed with powerful nutrients

This fall the kick-off begins Sunday , November 17th and runs through Tuesday, November 26th and is designed to increase our consciousness right before the superbowl of holiday feasting(Thanksgiving day) arrives, with all of the subsequent festivities that occur between that day and the coming of the new year. Did you know that the average American gains up to 12 # during said famed holiday season? That is an alarming thought indeed, as anyone watching the news knows how the epidemic of obesity is causing a plethora of chronic health problems in our country(see some of our previous blogposts on this subject).

Some of my favorite herbal teas and sweetener to enjoy during the cleanse

Some of my favorite herbal teas and sweetener to enjoy during the cleanse

The best part of doing the ‘cleanse’ at this time of year is that you will have some excellent company. This year both Candace and I will be doing it together, along with at least 10 others.  It really is so much easier(and fun) to take on a challenge like this with some support. As an extra added incentive, if you sign up as a follower AND post at least 2 comments during the 10 days about YOUR experience on the cleanse, we will enter your name into a drawing for a copy of the wonderful book, “The Happiness Project” by Gretchen Rubin.  She offers some wonderful ways to take inventory of your life and make changes, all designed to bring more happiness and balance to your life.

Here are some more specifics about the cleanse from a previous post that I wrote:

http://menopausibilities.com/2013/01/05/preparations-for-our-cleanse/

Please refer back to that post and the several that follow it as you get ready to join us. And don’t forget to sign up as a follower(if you haven’t already done so) and comment along the way: you might just win that book for some terrific fall and winter reading. Plus we love to hear from you….

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Exercise is NOT a dirty word(Just ask my Portland to Coast team!)

I love my work. I get to spend time with thousands of women every year in my role as a health care provider and as a result, I meet some amazing individuals. My office is in ‘the Pearl’ in NW Portland, which is an area similar to Soho in NYC:  shops, restaurants, bookstores(Powells Books is the largest bookstore in the U.S.and is a mere 3 blocks from my office), businesses and high density living quarters.  It is a vibrant neighborhood filled with pedestrians, cyclists, dogs on leashes, people hustling back and forth: for work, to shop, or to meet a friend over coffee or happy hour.

Our beautiful city of Portland: this is one vibrant town

Our beautiful city of Portland: this is one vibrant town

I hear many stories everyday and some common threads that emerge are all too often frustration with weight(too much, especially that dreaded ‘muffin top’), stress and feeling tired/overwhelmed. In my role as a provider, I try to elicit details of a person’s diet, stress management techniques and exercise routine. Most importantly, I have learned NOT to make assumptions: many people still don’t know how to eat ‘cleanly’ or how to incorporate exercise into daily living. Not surprisingly, women who eat well and exercise regularly tend to look and feel better/younger and handle life’s stressors with more grace.

So often I hear “I don’t have time to exercise” “I get bored” “I have bad knees” ” I just hate how I look: I can’t imagine putting on a bathing suit/workout clothes”. But then again, these are often the same women who are at their wit’s end with weight and fatigue issues.

The solution is obvious: Exercise! but the path back can be difficult for many.  But I love this kind of challenge: helping people find what works for them to get them back to feeling good, balanced, energized, alive…So many people hear the word ‘exercise’ and they want to run, but not outside, but to the couch. It can be a bit daunting for someone who has never been very active or for others who have adopted a sedentary lifestyle.

But it doesn’t have to be insurmountable. Start small. Set some goals. Let me give you some REALISTIC suggestions:

~Get a fitness app for your smart phone: there are some great ones out there. One that I use all the time is ‘endomondo’: this is a sports tracker with a GPS that makes fitness fun, helping you to measure your progress over time: I used it to train for Portland to Coast and it helped me to walk my fastest mile ever! Some others are ‘adidas-mi coach’, ‘couch to 5 k'(one of my co-workers is using that one: helping her to walk/jog and get moving!), ‘nike-fit’ …the choice is endless. Pick something that works for your lifestyle: they really make exercise fun!

~Find a group or a friend and start working towards a goal together. Last year I formed our PTC team and some of the women had NEVER participated in any kind of formal exercise or events. Guess what? they loved it and came back this year stronger and fitter than ever.

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

~Try something new or revisit something you loved as a child. Take a dance class, try stand up paddling, yoga, pilates, barre work, sea kayaking: there are no limits to the opportunities out there.

Trust me: exercise is the one thing that if you do it with any sort of regularity and dedication, it will give back to you in many ways: You will feel stronger, calmer, more flexible, confident, fit, leaner, and happy. And your memory will improve, as well as your cardiovascular health and hormonal balance.

So what’s stopping you? As always, we would love to hear what you are doing as part of your personal balance plan.

Happy trails…..

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Oh and P.S.: last year was our first year as a walking team and we came in at around the top 40% , which we felt pretty good about. THIS year we finished in the top 28% overall…not bad for a bunch of women walking and having a fantastic time while doing it!

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How do Hormone Imbalances Make us Gain Weight ? Let’s Count the Ways!

In my last post I talked about the hormonal links to unwanted weight gain and immovable belly fat. If you simply cannot figure out why you can no longer shed pounds easily like you used to even though you try to eat right, exercise, and take your vitamins every morning, you might be walking around with an undetected hormone imbalance that is sabotaging your best efforts. How does hormone imbalance contribute to weight gain? Let me count the ways!  Better still I’ll let naturopathic Dr. Amy Shah, boil it down for you here (with a few italicized notes from me in there)….read on:
These are the top areas women neglect, even when they think they’re being healthy.
1. You have an estrogen to progesterone imbalance.

Many women — especially those of child-bearing age — have an estrogen dominance problem. If you exercise daily, it’s likely that you’re using up your progesterone and estrogen is dominating. Other causes of estrogen dominance include environmental factors such as pesticides, plastics, industrial waste products, car exhaust, meat, soaps, furniture and carpet.

Diet, most importantly making sure you eat “hormone-free” (the label should clearly read “these animals were raised without hormones or antibiotics) environmental avoidance of xenoestrogens, and taking supplements can bolster your progesterone and decrease estrogen dominance. Check out the Environmental Working Group on line (www.ewg.org) for the full revelations and actions you can take!

2. You’re not getting enough vitamin D.

Possibly due to our awareness of skin cancer and the use of sunscreen, our levels of vitamin D are lower than they were decades ago. Not to mention that we are spending more time working indoors in front of computers, or exercising inside vs. in the great outdoors. Vitamin D in that is it synthesized by the action of sunlight upon the skin acts like a hormone in our bodies, and deficiency has been linked to allergies, asthma, weight gain, fatigue, food allergies and even cancer. Vitamin D levels can be tested by your healthcare provider, and supplemental vitamin D can be found in various forms.

3. You have high cortisol.

High levels of cortisol (our “stress hormone”) is another big reason we tend to store fat and keep weight on our abdominal area until the stressor is minimized or resolved.. I used to wake up very early to do a spin class or intense run, then race home to get ready for work, then deal with my young kids and chores. That increased my cortisol levels and working against my goals of having a lean body.

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If you feel like you need to be on a caffeine drip at all times, it means you’re having too many highs and lows with cortisol as a big culprit. Cortisol is associated with increased appetite, cravings for sugar, and weight gain, belly fat in particular. You need to unwind everyday with whatever it is that shuts off your hypervigilence — even if it’s for 10 minutes per day.

4. You’re eating processed “healthy.”

Excess sodium, GMOs and sugar are all hidden ingredients that are both inflammatory and causes of excess weight gain. Just because it’s at a health food store and it’s “gluten free” or “low fat” or “natural,” DOES NOT mean it’s good for you. It took me a long time to get over this, because packaging with the words “natural” and “healthy” are very enticing.

5. You’re eating too much fat.

Paleo and other higher-fat diets work for some people, but many women, such as myself, don’t do well with them. Our bodies may do well with fat — especially when added to greens — but be careful not to go overboard.

6. You’re skimping on quality sleep.

This still remains tried and true. Your hormones need it. Your muscles need it for repair, and your brain needs it. The two hormones that are key in the relationship between sleep and weight loss are ghrelin and leptin. These hormones operate on the sleep-wake cycle so when you get less than 7 hours a night appetite hormones are disrupted. Put very simply, leptin tells us when to stop eating and when you’re sleep deprived it plummets so you have less. Ghrelin is the hormone that tells you when to eat, and when you’re sleep-deprived, you have more ghrelin and more appetite but may never feel full.

Often when I am having sleep disturbances or jet lag, I use melatonin and magnesium (an all too common deficiency associated with sleep disturbances AND chocolate cravings) as supplements to get me on the right track.

7. You’re not eating your cruciferous vegetables.

Cruciferous vegetables from the vegetable family Brassicaceae include cabbage, kale, cauliflower, bok choy, broccoli and other similar green vegetables. Not only are they good for you because of the feeling of fullness you get from the fiber, but they’re also good for estrogen metabolism through a compound called indole-3-carbinol (I3C). It is a natural source of DIM (3,3-Diindolylmethane) that helps promote estrogen balance AND helps clear the body of the toxic xenoestrogens we pick up from the environment. This is the cheapest, easiest way to get your hormones — and your weight — in balance.
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http://www.mindbodygreen.com/0-10296/why-so-many-healthy-women-cant-lose-weight.html

 

 

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Day 3: feeling great

For those of you who are following along with the 5 day cleanse and started with me on Monday, we are already at midpoint. I just wanted to check in with all of you and share what I have noticed so far.

First of all, knowing that this is ONLY 5 days made starting this one so much easier. Plus I was very ready to clean things up, fresh off 10 days of traveling(airplanes, airports, sitting around more than usual, running around NYC eating more than I usually do, etc) and also very inspired by the integrative health care conference that I went to last week.  

Each morning I have started the day with either licorice spice or ginger tea prior to my workout, then I have rice cakes with hummous for breakfast. Mid morning I snack on either red grapes or an apple. Lunch has been a salad filled with colored peppers(trying to eat a ‘rainbow ‘of colored foods every day), goat cheese, nuts, dried cranberries, mushrooms and a cup of tea. By late afternoon, I reach for something salty usually, like a handful of nuts or falafel chips(chock full of nutrients and even some protein and fiber: these are one of my new favorite snacks, by the way) . For the past 2 nights dinner has consisted of a steamed artichoke, some goat gouda cheese and a grain of sorts. Last night I made some polenta, which was incredibly satisfying and yummy.A quick and wonderful way to make polenta is to take a baking pan and place 1 cup coarse grain polenta, 4 cups of water and  1 tsp of salt( I like pink Himalayan) stir this together and place in preheated oven 350 degrees for 45 minutes; stir in 1-2 Tbsp of butter and bake for another 15 minutes: serve with protein like cheese or chicken and some veggies for a tasty meal. In addition, throughout the day I love to drink an assortment of herbal teas and then of course the elixir(see my posts in January for this recipe): both of these beverages are warming and comforting. 

Let us know how you are feeling and what you are eating throughout the day. Are you finding it easier this time? How is your sleep?mood? And don’t forget to become a fan on Pearl Womens Center Facebook page and enter your name into the drawing for our contest.

More to follow…in the meanwhile, wishing you health and balance in your lives.

My favorite indoor flowers, providing color and inspiration on a dark day

My favorite indoor flowers, providing color and inspiration on a dark day

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Filed under Essentials, Kyle Bell McAvoy, Women's Health & Happiness

Preparations for our ‘cleanse’

Many of you have decided to join Candace and me on January 7th as we embark on our second ‘Menopausibilities consciousness cleanse’ so this is very exciting! Just a reminder that we are also running a mini-contest(in partnership with Pearl Women’s Center) for those of you who have decided to participate. In order to be eligible, please sign up as a follower on our blog(top right on the page) and/or become a friend of PWC on Facebook.  For every 5 days of the cleanse that you complete and make some comments either on the blog or the Facebook page, your name will be entered into the contest and at the completion of the 10 days, several lucky folks will receive some gifts: either gift certificates or books that support the message of our blog.

I have received quite a few questions about how the ‘cleanse’ works so just a quick review(Also, please go to my blog posts dated October 14-25, 2012 for more details and recipes):

During the 10 days starting on Monday, January 7th, you will eliminate the following from your daily diet:

1. Sugar: This is going to require you to look at labels of the things that you do eat. If you are someone who makes most of your food from scratch, this is pretty easy to eliminate. If not, this will be a great education in reading labels and learning how much hidden sugar is in prepared/processed foods. This is the consciousness portion of the cleanse! You can use stevia or Truvia as a sugar stand-in but you should avoid artificial sweeteners, even Splenda, as they are exactly that: artificial and therefore not good for you. You may also use coconut sugar/nectar ( I will be writing more about this at a later time) or limited amounts of honey and agave, but the goal is to try to avoid eating added sugars. Fruits and whole juices are fine and a wonderful treat would be a 100% fruit juice frozen bar; again read your labels!

2. Alcohol: Avoid any alcoholic beverages during the 10 days. In lieu of cocktail hour(if you are so inclined), pour some sparkling water over ice and add some fresh lemon/mint/slices of citrus fruit/be creative or have some nice hot apple cider with a cinnamon stick. I also love to drink herbal teas: go to your local grocery or ‘whole foods-type’ store and peruse the tea aisle. You will be amazed at the wide variety available to you.

Some of my favorite herbal teas and sweetener

Some of my favorite herbal teas and sweetener

3. Caffeine: This seems to be the most difficult substance for most to try to eliminate. Don’t let this one be your stumbling block to success. If you are used to consuming caffeinated beverages(or foods) on a daily basis, eliminating them cold-turkey might be rough, as caffeine-withdrawal headaches are extremely painful. So be smart: cut down on your intake gradually so that by the 10th day you are caffeine-free. Instead of reaching for coffee first thing upon awakening, try one of these first to get you doing: hot water with fresh slice of lemon( a terrific treat for your liver), a cup of your new favorite herbal tea, or perhaps some black or green tea: both of these contain some caffeine but also some valuable health benefits. Try to delay drinking that first cup of coffee a little bit longer each day and if you can, try to stay away from decaf coffee as well. Tea is preferable but do what works for you. This is YOUR cleanse and we want you to feel that you have some control over what you put into your body, but we all start from different points and we all will end up feeling better just by making some small changes in our own lives.

4. ‘The Whites’: this includes white flour, pasta, rice, potatoes and sugar. I actually think this is the easiest one to eliminate and has forced me to more creative in my recipe choices and food selections. Thankfully we live in a time when we have endless choices of whole grain breads/crackers/pastas/rice/grains as well as access to yams and sweet potatoes. This is a great time of year to dust off those cookbooks or pull out those old magazines that you have saved for the recipes and try something new. If you don’t feel like delving into a new recipe every day, cook up a pot of some quinoa and another of brown rice early in the week and have it ready to go for your weekday meals.

Throughout the 10 days, Candace and I will be writing our observations about how we feel, some of the challenges that come up, offer some recipes and tips to help keep all of us on track. We would love to hear what you are doing during this time to help you make these changes. We are so happy that you have decided to join us(some of you for the second time!) and we will be in touch. Please feel free to ask us questions along the way: no question is too basic, by the way.
“Eat food(whole foods), not too much, mostly plants”. Michael Pollan

Amen!

 

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Filed under Essentials, Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness