Fighting Inflammation

Inflammation like stress in small “controlled” conditions are actually good for the body.  It’s like exercise when we exercise we put our bodies under stress (a controlled stress); but when your body doesn’t know when to shut it down that’s when things can go haywire and start to fight something that’s not there which means your body starts to fight itself.

Most people will notice a mood change/fatigue initially or elevated blood pressure.   Fatigue can also set in fast when you have an immune system that is chronically over excited which is more like an adrenal rush which leads to adrenal fatigue.

Because everyone is different we know that inflammation can be triggered by different situations like too much exercise to no exercise, an unhealthy diet, or unaddressed stressful situations.  I know my inflammation went diagnosed because I not only ignored it, but I was what I call an intense person, I thrived under stressful situations I thought it pushed me to do more.  You know the saying Oh I work well under pressure, or oh pressure makes me work harder.  Well the pressure was doing so much damage that my body was breaking down on the inside.  So much so that when after a car accident that wasn’t major at all sent my body on a downward spiral because my system was already exhausted from fighting itself trying to get me in balance.

Here are a few tricks that can help with Inflammation

1. Eat More Leafy Greens

Whole-food plant-based diets are becoming more popular.  It is often called Vegetarian or some people go full Vegan. This eating lifestyle is when most of your meal is focused on plants and food made from plants rather than meat being the main focus.

If you are like me and you still enjoy at least one meal a day with chicken or fish another way to eat more leafy greens and other veggies is to have a smoothie.  Fresh is best but there are some amazing dried green options out there.  Bottom line is…..Eat more greens!

2. Gut Health

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection which mean they can have a positive impact and reduce the symptoms of heart inflammation. Try to add a daily dose of  fermented foods to your day like yogurt, pickles,miso, sour dough bread, kimchi, or sauerkraut.

You can also get supplements with all different types of probiotics.  The thing you want to look for is “live and active cultures”.  I use Ultimate Flora  I recommend you do a cycle of probiotics then take a break 10-14 days and cycle again.

3. Low Impact Fitness Time

Stretching, yoga, or walking can reduce your stress which can help to decrease your inflammation. Doing a low impact workout daily does make a difference.  Take a look at my online yoga retreat complete with a meal plan to help you along the way.

4. Laugh and Smile

There is some truth to the saying, “Laughter is the best medicine.” Have fun with friends,  conversations, and social interaction has been known to release endorphins which are your body’s natural feel good chemical. Research shows that laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, which improves your resistance to disease.  Having positive social contact each day can be a powerful anti-inflammatory.

You can work on fighting inflammation with these 4 healthy habits that are both good for you and beneficial.

Until Next time,

Nicole, your healthy LYFEstyle Coach

Want personalized tips, schedule your one on one break through session 

Make Rest Day Your Best Day

For so long I used to consider myself a high stress person.  I was driven by pressure.  Little did I know this was feeding the growing inflammation in my body.  It started to show up in the form of a migraine headache, then high blood pressure, fatigue and belly fat.  Yes that’s right stress overtime accumulates belly fat as you age due to the production of cortisol.
Now I have come to enjoy my rest day. Our body needs time to reboot and refresh.  Muscle grow and our minds are replenished on rest day.  But if we keep going and going and going like the energizer bunny we will eventually burn out.  Over the years I have learned to allow myself time to wind down and replenish.  Now it has become a part of my daily lifestyle.  A lifestyle where I have incorporated daily practices that allows me to stay in balance. 
Now don’t get me wrong every now and then I get out of balance ~ like a couple of weeks ago.  I noticed I started to have road rage lol.  It was actually kind of funny because my children would laugh at me and the things I was saying.  Although we laughed about it,  I said you know what I want to set a good example because road rage can become a serious issue; and at the same time it made me realize I was out of balance.  I had to check myself and pay attention to what was throwing me off balance and rectify the situation.  Now all is well and I am not complaining about all the crazy drivers on the road.
Do you actually take time to allow your body to rest, to reboot, refresh so it can rebuild?  If you don’t you should. 
 

What are you doing that causes stress on your body?

Excessive exercise
Worrying
Always over thinking/planning
Over extending yourself ~ rushing from one thing to the next
Road rage
Over worked
Financial stress
Relationship stress
 

Things to do to allow the body to reboot:

Get some sleep
Hydrate
Go for a casual walk in a nature setting if possible
Light stretching
Meditation/prayer
Massage therapy
Enjoy a nutrient dense meal
Read a book
Take a nice relaxing bath

Take some time to pay attention to your triggers.  Try to find 5 minutes a day to practice one of these tips to help you regain your balance and limit your stress.  Now it doesn’t mean to sit around and do nothing.  You can be productive without being stressed.

home-day-spa

Until Next Time
Nicole

Easy Tricks to Rev Up Your Metabolism

snail pace

courtesy of flicker.com

If your metabolism has entered into the snail zone don’t worry.  There are a few easy ways to get your metabolism moving.

Tip 1 – Leave Your Diet Mentality at the Door.  When people go on a diet, they plan to go off a diet.  Going off the diet leads to weight gain, sometimes more than you lost.  This is a big mistake for a lot of people they spend all day thinking about what they can’t eat and we all know what you focus on expands.  When I started losing weight believe it or not, I didn’t focus on weight loss.  That’s right.  I focused on a permanent lifestyle change.  You have to change your mindset.  Why do you want to lose weight?  It should be more than to fit in a pair of jeans.  Attach your goal to a life changing result, such as: I want to reverse my diabetes, or heart disease.  I want to alleviate pain and dis-ease (disease) in my body.  I want to play with my children without feeling exhausted.  I want to remove stress. 

Start thinking about all the delicious healthy replacement foods you can enjoy.   Try Kale chips instead of potato chips.  Try making your own salad dressings, instead of store bought.  Get in the habit of grilling, sautéing, roasting instead of frying.  Get creative.

Tip 2 – Drink More Water.  We’ve all heard it before.  Start your morning with a nice room temperature glass of lemon water.  If you can’t stand lemon water feel free to add a teaspoon or two of apple cider vinegar to your glass.  If both of those are not an option plain water will do.  Have a glass of water next to your bed and drink it when you wake up.  Morning breath and all, okay you can brush your teeth.  But drinking water in the morning helps your body to break the night time fast, as well as gives the kidneys, adrenals, and liver a chance to flush.  Drinking too much coffee first thing in the morning can cause the body to increase cortisol levels leading to belly fat.

Tip 3 – Eat More to Weigh Less.  Eat several times a day and eat more fruits and vegetables throughout the day.  Stock up on fruits and vegetable and carry them as snacks.  Raw seeds and nuts are great on the go snacks too.  Let your salad or vegetables cover half your plate.  When you do this you will find you don’t have to count calories, count colors.

To really rev up your metabolism eat every 3 hours, meaning breakfast, snack, lunch, snack, dinner snack.  Try to have a green smoothie for breakfast or as a snack, as well as eat a salad or sautéed vegetable with your lunch and dinner.  The body works hard to break down these raw vegetables which helps to raise your body’s metabolism.  Along with boosting the metabolism, the vegetables are natural detoxifiers that will help your body process the other non vegetable food items.  Because fruits and vegetables contain a lot of water and fiber you will help your digestive system.  Going longer than 4 hours between meals slows down the metabolism.  Your body will start to store food because it doesn’t know when the next meal is coming.  So eat smart, and eat often.

Tip 4 –  Small Changes Lead to Big Results Over Time – Don’t try to change too much too fast.  If your healthy lifestyle becomes a chore or something you dread you will likely fall off track.  Keep it simple, easy and attainable. Try to make small changes like the ones listed above and once you can do those easily add another.

Tip 5 – Get Up And Move – Whether you’re a stay at home person or a full time employee/business owner.  It is easy to get caught up sitting in front of a computer.  If you get up and move every 1 to 2  body will thank you.  Go for a walk on your break, walk a message to your coworker instead of sending an email,  go to the bathroom or a private space and do short burst of high intensity interval training exercises like 10 jumping jacks, squats, high knees, touch your toes, leg lifts under your desk.  You get the idea, simple small movements throughout the day can add up.  There are so many fitness routines available on the internet, but walking is a great place to start if you haven’t been moving in a while.  I don’t recommend starting with Beach Body or Tae Bow work your way up to those.

health relationship

There are many fitness and eating plans out there, find what works for you.  Going raw overnight may work for some and not for others.  You may find you need a meat source and being vegan isn’t for you.  I incorporated a little bit of a lot of good things and lost over 60 pounds and you can too.  The main thing is to make choices that will take you in the direction of your goals.

Stay focused, Stay well, Stay connected.

Nicole

Your Certified Holistic Health Coach

Wellness@totaltransformationyou.com