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 

Towel Workout

What equipment do you need to do a good workout? Weights, resistance bands, or weight machines all come to mind, but what if you don’t have them? You may have an excellent piece of equipment sitting in the folded laundry. No expensive equipment is needed for a tone up session with a towel.

Here are 5 exercises you can do at home with a towel!

1. Stand holding a rolled towel

Stand holding a rolled towel in front of you. Bend at the waist and tilt yourself forward while lifting your left leg behind you. Become almost parallel to the floor and row the towel toward your chest. If this is hard to balance you can tap your foot down. Do 10 reps on each leg.

2. Lie on your belly

Lie on your belly with your arms stretched out in front of you holding a towel. Lift your legs and chest and pull the towel toward you. Do repeated reps holding the towel taut. Do 10 reps.

3. Sit-ups

Sit-ups can be enhanced with the towel. Hold the towel in front of you on your chest with both hands in the sit-up position. Sit up and then raise it stretched between your hands over your knees and repeated in reps of 10.

4. Lunges can be done with the towel

Lunges can be done with the towel. Stand with your feet together and the towel in both hands with arms straight in front of you. Curl the towel as you step back with your left leg into a back lunge and repeat on your right side. Curling adds arm movement and engages more muscles. Do reps of 10 on this also.

5. Pushups and Planking

Push-ups and planking.  Fold the towel into a small square and use the towel as a slider. That way you can slide it on the floor and move the concentration from one side to the other. You can shift it from left to right during push-ups and planking. When you get time, you can try the towel under your foot during lunges.

Try them and get creative at home with some new towel exercises.  Let me know how it goes.

Until next time,

Your healthy lifestyle coach,

Nikki

10 Ways To Have A Positive Day

There’s so much buzz going around about “self care” and “self love”.  The challenge is to take a minute from your daily activities and focus on you.  Yep that’s right you get a reason to be selfish which turns out really isn’t selfish at all.  Studies show that when you take time (no rushing) to focus on you, you are then able to serve on a higher vibration which yields better results. Remember it only takes a minute and build as you go along.

Challenge yourself to love yourself even more than you do now!

Commit to focusing on you, so you can be of greater service to those around you.

Based on positive psychology and positive self-talk, these exercises can help you each day.

Here are your 10 tasks:

  1. Pick a motivational phrase or word to repeat to yourself when you wake up and throughout your day.  This will be your mantra.  No matter what’s going on, you focus on and tune into your positive energy.

Remember positive thoughts attract positive results. Pick your mantra that makes you feel strong and confident.

  1. Smile! Smile at yourself in the mirror. Go ahead. Wink at yourself.smile
  2. Now share that smile! That’s right we are giving you permission to smile at others. Your smile can change you and your smile has the power to change the world.
  3. Write something nice about yourself every day in a journal. Only good nice things should be written about yourself!
  4. Don’t compare yourself to others. Stay in your lane.  Don’t compare someone’s ending to your beginning.
  5. Do something that makes you happy! Read a book, play with your pet, see a movie, take a walk, visit a friend, find that happiness and do it.
  6. Complement yourself! Go ahead give yourself a pat on the back.
  7. Complement others! Give credit to others too.  What you give is what you receive.
  8. Be proud of yourself. Carry that pride with you.

  9. Reward yourself for being completely fantastic. What will you give yourself?group-support

10 tasks that vary on the difficulty, but they all work together to help you love yourself more each and every day!

Don’t forget to follow me on social media for daily tips, affirmations, and more

Nicole,Your Certified Wellness Coach & Educator

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.

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Until Next Time
Nicole

Are Your Actions Able to Move Mountains?

Day 17 – 30 Days of Thankfulness  Why I am so happy and unafraid to A.S.K.

Have you ever noticed that kids especially toddlers love to ask for things over and over again until they wear you down and you eventually say Yes.  Yes what is it.  Sometimes you don’t know what you’re saying yes to lol 🙂  When it comes to your goals that’s how you need to be.  You need to keep going after those goals with childlike intensity.

How can you receive if you don’t ask?

Ask for what you want and be precise. Take some time to write down the desires of your heart.  Write the vision and make it plain

Seek the knowledge, the coach, the guidance, the information you need to get that which you desire.  When the student is ready, the teacher appears.  This is so true.  You attract what you think about.

Knock by reaching out, take the leap, the class, the course.  When you pay the door is opened.  Payment doesn’t always mean cash.  You can pay with time, with testimonies, when you interact, refer and recommend.

Don’t give up!!! You have to be persistent.  Its like being on a social media feed, so much is going on you probably missed it. Not now, no response is not a NO.  Keep pushing until you get a NO.

No doesn’t have to be looked at as negative.  Remember, your next yes is behind that no.  Getting a no means you are actually working.  Go through your no responses until you develop a ratio to a yes.  you may have to hear 9 no’s until you get 1 yes.

Persistency builds you.  The more you do this the better you will become.

So remember to A.S.K. and Stay Persistent. Quitters never win and winners never quit.

Gratitude Day 8 – 30 Days of Thankfulness

I’m a grateful for being able to turn what looks like a disadvantage into an advantage.  Do you allow things that seem as though they should depress you to bring you down or do you use them to fuel you, to ignite a fire inside of you and move your forward?

Your outcome is all in your perception.  You’ve heard the old sayings, your thoughts become your beliefs as well as your thoughts are things.

If you think you can_onilnewellnesswithnicole_blog_photo

When you are going through something focus on the positive outcome.  I know its hard sometimes, but celebrate the success, the victory IN ADVANCE! Surround yourself around people, pictures, things that motivate you.  Listen to things that empower you.

Take small steps every day that will move you forward.  These small steps every day will add up over time.  Stop looking back…. you’re not going that way.  🙂  Looking back is used after you have made it so you can give thanks for how far you’ve come, as a reminder of where you don’t want to be, as motivation.  Looking back is not to sit in a pity party.

When my body was full of pain and inflammation I decided to get out of my situation.  I would walk down the street just a few houses every day.  After walking down the street only a few houses, I was able to make it to the corner, then around the block, then a mile, then a 5k every day!

I don’t know your situation but you can overcome it if you really want to.  Change starts with your mind followed by action.

I don’t have a lot of photos when I was at a painful phase of my life.  I was embarrassed, depressed and just wanted to be alone.  My friend asked me to take a photo and this is the only 1 I have when I had to use a walker.

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I am thankful for filling my body with foods as close to nature as possible, for being able to get up and move every day even if only for a few minutes.   For tips on how to get started on transforming your body from the inside out click here

I would love to hear from you, you can email me at onlinewellnesswithnicole@gmail.com or comment.