Omega-3s for the win

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OMEGA-3s

Omega-3s play a crucial role in our overall health however most of us don’t get enough in our diets. Typical western diet contains more omega-6s than omega-3s. Omega-6s are sneaked into our foods whether we realize it or not. They are often used as preservatives in many foods. Unfortunately, Omega-6s promote inflammation while omega-3s are neutral.  Therefore a diet with a high ratio of omega-6s will promote inflammation, the root cause of chronic diseases (heart disease, obesity, type 2 diabetes, autoimmune disease, heart disease, etc.), while a diet rich in omega-3s will reduce it.  Our bodies don’t produce Omega-3s on their own so it’s crucial we get them through our diets or supplements.

Omega-3 rich foods include:

  • wild salmon
  • fish oil supplements
  • spinach
  • walnuts
  • green beans
  • tuna
  • brussel sprouts
  • shrimp
  • flaxseeds or flaxseed oil
  • strawberries
Benefits include:
  • lower risk of heart disease (by lowering blood fat levels)
  • anti-inflammatory (important for those suffering from asthma or rheumatoid arthritis)
  • reduce high blood pressure
  • more studies are needed but it has been shown to help reduce anxiety
  • visual and brain development in infants
  • some studies show that Omega 3s may even protect against Alzheimers and dementia
Click here for even more information!

Interested in more insight, direction and support in your life? I invite you to head on over to Vibrant Lifestyle Coaching and take a peak around. Sign up for the biweekly newsletter and unlock my free Vibrant Wellness Plan.

Protect Your Skin From the Inside Out

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Social Media-2Summer is in full swing which means we’re spending a lot more time outdoors.

We’re often reminded to protect our skin by wearing sunscreen but in addition we can protect our skin from the inside, too.

Check out my 3 tips to beautiful summer skin:

  1. Drink more water! Hydrate and flush out those toxins.
  2. Get more good for you fats (think avocado and coconut oil) in your diet to keep your hair and skin soft and supple.
  3. Be mindful of the amount of processed foods in your diet. Eat for clear, healthy looking skin. Organic, fresh fruits and vegetables are your best friend.

Enjoy spending time outdoors, just remember to protect your skin from the outside AND  inside.


Interested in more insight, direction and support in your life? I invite you to head on over to Vibrant Lifestyle Coaching and take a peak around. Sign up for the biweekly newsletter and unlock my free Vibrant Wellness Plan.

Chronic Disease and Inflammation Prevention/Live Chat Recap Part 2

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Recently, I hopped on FB Live and chatted about how we can prevent/manage inflammation and ultimately chronic diseases and conditions. Here’s a recap just incase you missed it orrrr I was talking too fast.

During part 1 of the Chronic Disease & Inflammation live chat we talked about how there are at least two lifestyle factors that lead to inflammation in our bodies. The first being our diets and more importantly how our Western diet full of processed foods, sugary drinks and fast food is a major contributor in our ability to develop chronic diseases and conditions. The second lifestyle factor is STRESS.

Stress isn’t going anywhere any time soon. There’s good stress like planning your wedding and then there’s bad stress like the long drawn out break up. The longer our body is dealing with stress the bigger the impact it has on us. Chronic stress not only leads to inflammation in our bodies but it also weakens our immune systems increasing our risk of getting sick. Think about that friend whose always sick with a cold. What does her life look like?

The only thing we have control over is how we choose to react to stress in our lives.

Here are 3 easy tips you can incorporate into your life now to better manage your stress. mindful

1.Be mindful of your thoughts, become more aware of your thoughts.

If so and so pissed you off when you got to work at 9 and its 5:30 and you’re STILL brewing over what happened…Let it go. Continuing to live in that frustration is not doing you any good. You could still be turning the event over in your head, living in that emotion, while the other person has already moved on. All that frustration is only harming YOU.

Let’s be mindful of where we are CHOOSING to focus our thoughts.

2.Begin a gratitude practice.

At the end of your day, jot down 3 things that happened that day that you’re grateful for. This should be at the absolute most a 5 minute exercise. Don’t make it difficult. Don’t over think it. Today I am grateful for that hot cup of coffee my dad had ready when I got to his apt, the freedom to work on school work at my leisure from my laptop, and the Ghostbusters t-shirt I found in my suitcase this am.

Simple.

The point is to start focusing on what IS going right in our lives. So often we get caught up in what isn’t going right and end up ignoring all the goodness that is happening in our lives.

If you need accountability, perhaps involve a close friend or significant other. Every evening spend a few minutes sharing the top 3 things you’re grateful for. Celebrate your lives.

3. Get your body moving.

After a long day at work, instead of becoming one with your couch and watching hours of TV I challenge you to move your body.

Go out for a walk, go to the gym, have a dance party in your living room.

Whatever it is, get that body moving and shake off all that stale, negative, worrisome energy you’ve carried throughout your day. I have clients who have a hard time sleeping. Their minds and bodies are bogged down with the stress of the day. They wake up exhausted and still weighed down by the stress of the day before and the day before that. More than we realize it is imperative that we find a way to release the stress we’re holding on to. You will be surprised the clarity you can find after a long walk.

These are just a few simple, basic techniques that can have a powerful impact on your life.

If you would like to keep the convo going, by all means let’s make that happen! I’m here to empower, support, and encourage women on their way to living big, bold, VIBRANT lives. Check out my holistic lifestyle coaching business at Vibrant Lifestyle Coaching

Chronic Disease & Inflammation Prevention/Live Chat Recap Part 1

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Yesterday, I hopped on Periscope and FB Live and chatted about how we can prevent/manage inflammation and ultimately chronic diseases and conditions. Here’s a recap just incase you missed it orrrr I was talking too fast.

So chronic diseases and conditions are on the rise in the United States. In large part this is due to our lifestyles, poor stress management or lack of and our diets.eat good

When I say chronic diseases and conditions I’m referring to arthritis, obesity, high blood pressure, heart disease, osteoporosis and the list goes on. A root cause of these chronic diseases is inflammation. The Western diet unfortunately promotes inflammation in our bodies.

So today we’ll discuss some food choices and next week we’ll cover some stress management tools.

Some inflammatory foods:

  • Processed foods
  • Refined sugar
  • Fried foods
  • Synthetic sweeteners (hello Splenda)
  • Food additives (preservatives, colors, enhancers etc.)
  • Dairy ( I had a coworker who cut back on dairy products as a way to manage sinus issues)

If we started incorporating anti-inflammatory foods into our diets we could prevent the symptoms of chronic diseases and even cure them.

Some anti-inflammatory foods:

  • Dark leafy greens
  • Bok choy
  • Strawberries & blueberries
  • Walnuts & Almonds
  • AVOCADO (love of my life)
  • Wild caught salmon (farmed salmon doesn’t have the same nutrients)
  • Pineapple
  • Organic, pasture raised eggs
  • Broccoli
  • Beets
  • Chia seeds
  • Flax seeds
  • Coconut oil & olive oil

Anti-inflammatory herbs and spices:

  • Turmeric
  • Ginger
  • Basil
  • Rosemary

Quick tip to incorporate these foods into your diet:

Make a huge salad everyday for lunch instead of grabbing takeout or hitting the drive thru.

Think texture, color & flavor.

Salads shouldn’t be boring!

Throw in allllllll the fresh, whole foods. I had one the other day that had spinach, fresh herbs (basil and rosemary are two anti-inflammatory herbs), carrots, broccoli slaw (obsessed), baby carrots, red peppers, cucumbers, walnuts, pumpkin seeds, strawberries, avocado and tuna.

This week’s newsletter contains a recipe that has a yummy basil balsamic dressing that was super easy to put together.

HAVE FUN WITH YOUR FOOD.

You can eat to promote health and longevity and it taste good!

Follow me on Facebook and Twitter so you don’t miss the next live chat

 

Thinking of hiring a health coach or a lifestyle coach? Check out Vibrant Lifestyle Coaching.

Creating a Community of Badass Ladies

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Creating a Community of Badass Ladies

successful women

So last night, I had a magical experience that made my little entrepreneurial heart soar. I went to an event in LA that just filled my heart up. As I dive deep into solopreneurship, I’ve begun to realize how important it is to nurture the bonds I have with my friends as well as create new bonds with others on a similar path. Between leaving my support system/social circle on the other side of the country in pursuit of my dreams and working away at getting my holistic lifestyle coaching biz off the ground I see myself at times feeling a little disconnected. I realized I needed to connect with more women living in their purpose and taking a chance on what they believe in, HERE in California. The event I went to last night, provided just that and more.

Through the magic of social media I stumbled across two bad ass ladies, Bri Seeley and Thais, who have created a MOVEMENT called The Amplify Collective. Simply put they organize “un-networking” events around LA for women to come together and create genuine connections based on WHO they are and not WHAT they do. I love that! We’re so much more than what we do and unfortunately so many networking events are cold, stale and don’t encourage genuine connections. We were encouraged to ask each other what our passions are as a way to spark conversation. We exchanged phones, shared  contact info and social media handles as opposed to handing out business cards. (I’ve already creeped all over a few of my new friends Facebooks and Instagram accounts 😋) I loved how genuine the interactions were and how exhilarating it was to hear other solopreneurs yearning for similar types of connections. It also put me at ease hearing others voice similar concerns and insecurities around their businesses as well as left me feeling inspired by what they’ve created.

As I am still building my community here and growing my friend circle, I was really excited to go to this event. It did not disappoint. The girl power in that room was on a trillion and I was living for it. Four of us decided to take things a step further and even grabbed dinner together after the event. I drove home afterwards with my cup overflowing. I definitely got more than I had even expected when I registered for last night’s event.

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Photo cred goes to LA lifestyle blogger THE LA GIRL

I will definitely attend more events these beautiful ladies put together because The Amplify Collective is doing something amazing for the women of LA. I’m looking forward to nurturing the connections I made last night and supporting these awesome ladies in their future endeavors. I’m excited and even relieved to have even more badass women to bounce ideas off of, to reach out to and even lean on.


Ready to live the life of your dreams? In a rut and don’t know how to break free? Let’s work together to get you on track and on your way to the life you deserve!  Click here to get one step closer to the  VIBRANT empowered life you deserve.


 

For the Love of Zucchini

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So I whipped out my veggie spiralizer the other night and made some zucchini spaghetti. It got me thinking that I need to share with all of you the goodness that is this starchy summer squash!

Zucchini is chock full of good for you nutrients like manganese and vitamin C. It’s full of antioxidants especially ones that promote eye health, like lutein and zeaxanthin. These antioxidants help fight against cataracts and age-related macular degeneration.

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The best way to cook zucchini and maintain it’s nutrient value is to steam it. However, for my dish I lightly sautéed the zucchini with fresh minced garlic.

The list of nutrients in zuchini related to healthy blood sugar regulation is a long one. Metabolism of sugar in the body requires the ample presence of many B-complex vitamins. Guess what most of them are found in zucchini
•folate•B6•B1•B2•B3•choline
Also important in blood sugar metabolism, are the minerals zinc and magnesium, as well as omega-3 fatty acids. Guess what?! Yup, once again all of these are found in zucchini.
Not only is it full of nutrients that help regulate blood sugar but it also provides a really good amount of dietary fiber at 2.5 grams per cup. Dietary fiber is another key component in diabetes prevention.  This gives zucchini even more street cred when it comes to regulating blood sugar. Zucchini helps keep insulin metabolism and blood sugar levels in check, and protects against the onset of type 2 diabetes.

Thinking about hiring a health coach or a life coach? Schedule a complimentary 30 min laser focused coaching session with yours truly at calendly.com/vibrant/30min

My 3 Favorite Ways to Use Apple Cider Vinegar

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So I’ve had this love affair with apple cider vinegar (ACV) for the last few years. Here are three of my favorite ways to use it.

Skin:

Skin feeling a little dry and dull?IMG_5521

As an astringent, dilute some ACV with some water. Then soak a washcloth or cotton ball in it and apply to your face.

Your skin will feel smoother, the ACV will absorb extra oil, and reduce the appearance of fine lines all thanks to the protective acidic layer left behind. There’s just enough acidity to help balance out that beautiful skin of yours, bringing you to that middle ground between too oily and too dry. The acidity will also help to tighten your pores! This all-natural astringent, thanks to the beta-carotene in the ACV, also helps to prevent future skin damage.

Hair:

Once again, you will need to dilute your ACV with water. Mix 2 tablespoons of apple cider vinegar with 1-2 cups of warm water. You can either use this mixture in place of shampoo or as a rinse after shampooing. I pour it onto my scalp and massage

My super curly, dry hair tends to only get dryer after shampooing. ACV cleanses my hair without stripping it of its natural oils. ACV is antibacterial as well as antifungal, so although you don’t get any lather trust and believe it’s taking care of any funk you think is living up there. The vinegar smell does not linger. Don’t worry you won’t walk around smelling like a salad. Your hair will have amazing bounce and shine!

Morning Tea:

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This is my fave green tea! Unfortunately, I forgot to get the honey in the pic. Ooops

 

Every morning, before breakfast I have a cup of warm green tea with half a lemon, a little honey to sweeten and 1-2 teaspoons of Bragg’s Apple Cider Vinegar. It helps to flush out wastes that are clogging the elimination organs, the bowels, lungs, skin and the kidneys. You’re likely to notice increased energy, soft skin, and decreased muscle and joint aches from exercise.

ACV will also help soothe a sore throat. At the thought of a cold I start drinking my green tea mixture twice a day. Now for this mixture its important to use RAW, ORGANIC vinegar. In distilled vinegar the nutrients, enzymes and minerals have been killed in the distilling process. Raw vinegar will be dark brown, pungent, and have strand-like substances in the bottom of the bottle.

 

Thinking about hiring a health coach or life coach? Set up a complimentary 30 minute laser focus coaching session at calendly.com/vibrant/30min to get a feel for what it would be like.