Right in the GUT!

Our body especially our gut is filled with good and bad bacteria.  Good bacteria keeps the bad bacteria in check.  Maintaining healthy gut bacteria affects many aspects of wellness.  Research is now showing that probiotics contribute to many parts of our wellness.  Probiotics can help prevent constipation and help to stop diarrhea.  Probiotics can help our immune system, boost metabolism, help with weight loss, and improve overall wellbeing.  Probiotics can help more complex diseases that affect the gastrointestinal health like Crohn’s disease and Irritable Bowel Syndrome.

A 2005 study by Harvard Medicine shows that probiotics help to alleviate allergy symptoms including; seasonal allergies, asthma, and eczema.

In 2006 a study by Stanford University showed that individuals of healthy weight have a good amount of healthy bacteria compared to overweight individuals who have less good bacteria and more bad bacteria.

It is super easy to include probiotics and there is nothing to lose and everything to gain by including some of these items in your diet.

For Probiotics include;

Plain unflavored yogurt

Kefir

Miso

Pickles

Sauerkraut

Kimchi

Kombucha

I invite you to try adding a probiotic-rich food daily and see how you feel.  Let me know if you do.  I am rooting for you and wishing you the best.

It’s Not A Good Time

It’s never a good time

I want to write about something deeply personal and yet universal.  Every time I have decided to do something for myself whether it be for my health, wealth, or family it was never a good time I will repeat, it was never a good time.  Can any of you relate?  Do you have a fleeting thought of wow I would love to learn to play the guitar….. or I want to start running…  or I want to try eating healthy?  Have you ever had any of these thoughts and right after it is followed by, “but it’s not the right time because___________.”

Well, I have good news and bad news for you.  First the bad news, IT’S NEVER A GOOD TIME.   The good news, since it is never a good time to change then it is always a good time to change ehhhhh righhht??

This last year I have started to call BS on myself when I have a desire to do something new and I think….. but it’s not a good time….. BS! It’s never a good time.  So the right time is now.

We are beautiful divine beings who are intelligent beyond reason.  If you are having a desire to try something new, there is a reason this is happening.   IT is not a mistake! Listen to your inner wisdom.  Instead of thinking it is not a good time I challenge you to think, “how can I make it happen?” You are a crazy intelligent human being and even if you work, have 10 children, drive a minivan everywhere, volunteer, go to school, etc.  There is always a way.  Set your intentions, pray, and trust that when you ask how can I make it happen the answer will come.  We spend more time thinking and rationalizing about how this can not work instead of brainstorming solutions or even better yet just doing it.  If you want to exercise more and spend a minute 30 times a day thinking about how it is not possible you can save time and drama by just exercising without thinking about how you can’t.

I believe in you! I am rooting for you! What will you just do even though it is not the right time? Wishing you well.  Karla

Get it on Popeye Style!

I have written about greens many times before but they are so important that I will write about them again.  Today my goal is to inspire you to eat more greens and to give you more tangible ways of including them in your daily diet.  Greens are amazing they have Vitamin A, B, C, D, E, Minerals, Antioxidants, Fiber, Calcium, Iron, Enzymes, and many others!

Not many other foods can make these kinds of claims.  There are so many great ways to add greens to your daily menu.

Starting with breakfast.  I encourage you to try lightly steamed greens with garlic, sea salt, and olive oil with your favorite breakfast foods.

Green smoothies are my personal favorite way of consuming 3 cups of greens to start my day! Please see my green smoothies recipes on the home page.  Green smoothies can also be consumed for snacks.

For lunch try steamed greens with legumes.

For any meal eat SALAD!! I like to have a lovely salad filled with greens for both lunch and dinner.  Instead of using bread or tortillas consider using a sturdy green like collard greens or kale to wrap your veggies, legumes, tofu, or animal protein.

Greens have a bitter taste to them but the more you eat the more you will find your body craves them.  Our body needs all tastes to operate optimally including bitter tastes.  Greens become more palatable the more you eat them.

One thing I love about greens is that they are so nutrient dense that when you consume them you will eat less because your body will be nourished.  Many times our body craves food because it is unsatiated with processed foods that lack nutrients.   The more greens you eat the more energy, life, and vitality you will feel.  If you do not believe me just try it for a week.  Make it a goal to include greens in each of your meals and your snacks.  I wish you nothing but the best in your green eating venture!!

I am rooting for you! Let me know about your adventures with greens.  Karla

 

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Squash for Fall

Fall is wonderful for many reasons but especially for the abundance of squash.  Squash is an incredible superfood!

One of my favorites is acorn squash.  It is beautiful to look at and easy to cook.  Its health benefits are many.  It is especially good for our immune system as it is rich in antioxidants and vitamin C.  It is also great for our eye health with its high content of vitamin A.  Acorn squash is incredible for our digestive health due to its high content of fiber.  Try it for yourself and feel how good it is to include this incredible food in your diet.

The easiest way to cook is so simple! and delicious!

Heat your oven to 375 degrees.  Cut the squash in half and scoop out the seeds.  Rub the inside of the squash with either coconut oil or butter.  Bake for 45 minutes.  You can either enjoy as is or add a garlic and sea salt for a savory dish or if you want something a little sweet add a sprinkle of brown sugar.  Either way it is incredible!  Enjoy!

 

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Eating out, What to DO?

People are always asking me, “What should I do when I eat out if I want to be healthy?” This can be complicated but this is what I do.

  1. Always look at the menu prior.  Nowadays with our smartphones, this is easy to do.  Know what you will order ahead of time and when you get to the restaurant laser focus do not get swayed by looking at the menu.
  2. Try to find the best option that sounds good and mostly has real food, ideally veggies and lean protein.  Get creative, look at appetizers and sides.
  3. If possible never show up at a restaurant when you are starving this can be disastrous.  Usually, it results in eating more than needed, eating foods which might not be the healthiest, and getting so full you feel bloated which puts a damper on the rest of the day.
  4. Be mindful!  I would recommend focusing on conversation, eating & chewing thoroughly, refrain from going on your smartphone, and notice when you get full and put the remainder of your food in a to-go box.
  5. Enjoy the experience.  Be present and mindful.

Let me know if this is helpful.  I am rooting for you!

Holiday Network

There is something super special about knowing your neighbors.  When you wave to and recognize the people who live near you it adds to your overall sense of well being.  We are community oriented individuals and even if we are shy or tend to prefer to be alone we still need community.

Being a part of a community helps us to feel less alone, it improves our mood, helps with coping, and improves our lives tremendously.

One of the least threatening ways to get to know your neighbors is during holiday time.  There are many holidays coming so take your pick and do something for your neighbors.  It can be as simple as making cookies or getting themed cards.  Go and meet your neighbors let them know who you are and ask for their name.  Not only is it good for our wellbeing to be connected to our community but we need each other and inevitably at one point or another you and your neighbor will need help.

Humor me go out there and get to know a few of your neighbors.  Let me know if this improves your life in any way.  I am rooting for you.  karla

The Darkest Hour

If we can just get stronger, more resilient, and persistent during the darkest hour there is nothing we cannot accomplish.
I have always found it very moving and inspiring when I contemplate, it is darkest outside just before dawn.  What an amazing metaphor for our life.  How many times has your life seemed so bleak only to transform into a courageous moment?

I want to invite you to reflect and think about your past.  Recall a time when you were challenged and you may have felt it was impossible to go on.  Please reflect on the time period after you overcame the impossible….. What a miracle.

I want to encourage you to look out for those moments big or small when you feel you cannot do anymore.  Whether you are building a business, eating healthy, starting an exercise routine, learning a new language, or working to complete a project.  Whenever you feel like you cannot finish or it has become too hard, this is the time practice being faithful.  Use everything in your toolbox to remain present in the struggle and push ahead.  Just get past that feeling of impossible to the other side of possible.  If you do this frequently enough you will build an amazing muscle of coping and resilience.  Miracles are possible when you learn to master your mind during those moments when you believe something is impossible.

So moving forward follow the following three steps for your ultimate success;

  1. Recognize when your mind is labeling a situation as impossible.
  2. Breath.  Begin to do whatever it takes to stay in the struggle and overcome.  Use affirmations.  Keep repeating, “I can do this.” Do not abandon ship keep moving forward.
  3. Persevere.  Then repeat again as necessary.

If you commit to doing this anytime life gets challenging you will build character, strength, and resilience.  You will succeed at anything you put your mind to doing.  I am rooting for you! Let me know if this was helpful.  Karla

Apple Cider Vinegar

The more I use apple cider vinegar the more I am convinced it is a magic elixir.

Apple cider vinegar (ACV) has been known for healthy glowing skin, immunity boosting, gastrointestinal health, helps with allergies, regulates blood sugars, helps with weight loss, and many other benefits.  Like anything else I recommend you try it for yourself so you can decide if it is helpful to you.

The two ways I drink ACV.  In the morning I start the day with a large 24-ounce glass of water and I add 1-2 tablespoons of ACV.  You may want to start with less since you may need to get used to the taste.  I find this helps hydrate me and get my digestive system going.  I feel very energized by doing this and it sets the tone for the rest of my day.

I also have ACV in the middle of my day before lunch.  I drink another 24 ounces of water with a large tablespoon of chia, a pinch of stevia, and another 1-2 tablespoons of ACV.  I add the chia so I can get add fiber and omega 3’s to my diet.  I have found that by doing this I tend to eat smaller meals, have more energy, and feel at the top of my game.

I encourage you to try adding ACV into your daily routine for a week.  See how you feel.  Remember you are the expert of you!  I am rooting for you.  Let me know if this was helpful.  Karla

You Will Lose if YOU DO THIS

Did you know there is one healthy habit that will most definitely every time contribute to your goal of weight loss?  It is so simple it is hard.  ARE YOU READY?

Eat mindfully!

What the heck does that mean?  It means that when you eat, you just eat, nothing else.   You focus on your food.  You chew it.  You taste it and smell it.  You eat mindfully and pay attention to when you feel full.  When you feel full, you stop eating even if it means you have to put some food away in a Tupperware for a later meal. Pay attention afterward.  Do you feel good?  Did the food you ate make you feel energized or sluggish? Make mental notes which foods make you feel good and which ones do not.

This one habit will help you tremendously in your weight loss journey.  The icing on the cake is you will feel better.  You will be more likely to eat just what your body needs, and with time you will gravitate to the foods that make you feel better.  Please remember this is a journey and it takes time.  If you decide to commit to mindful eating I promise you will feel better and it will naturally help you to get to the weight that is healthiest for you.

I am rooting for you and wishing you well! Let me know if this was helpful.

 

START HERE 4 Weightloss Success

So much energy is often spent contemplating the latest diet craze.  I hear about them all the time; Keto, Paleo, Vegan, Whole 30, Weight Watchers, Carb counting, etc.  While I like to learn about each one so I can help the people I serve, I am cautious.  I am very wary of diet crazes.  I like them as long as the person who is partaking is taking the time to be curious and deciding if the diet is helpful to them. Before embarking on a new diet craze I want to suggest you do the following it will be worth its weight in gold if you do!:

  1. Take Stock.  Take the time to figure out your situation.  What are your health goals?  Where do you want to be? Is it realistic and attainable?  What kind of changes do you need to make in order to get where you want to go?
  2. Assess Your Strengths and Weaknesses.  What has worked for you in the past? What do you already know?  What are your weaknesses?  What knowledge do you lack?
  3. Resources. What resources do you have access to (healthcare, library, knowledgeable family or friends, books, trainer, gym, nutritionist, etc)?
  4. Plan. What is your plan moving forward?  Do not overwhelm yourself start with a small action item and follow it with something else once you complete.
  5. Execute.  Move forward with your plan.  Trust that one hundred small changes equal one big change.

You are the expert on you.  I will tell you in all of my experience those who succeed with weight loss and health always take themselves into account.  They include their knowledge of themselves and create a plan for what they do not know.  They connect their personal knowledge with resources, the plan, and they do!

I am not dismissing all of the fads I just am hoping to inspire you to start here with these 5 simple steps to set yourself up for success.  I am rooting for you and wishing you well! Let me know if you have any questions and if this was helpful.