Tag Archives: lifestyle listener

Aug27

Do You Supplement?

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Do You Supplement?

One of the things I get asked often from people are what supplements do I take. As an Integrative Nutrition health coach, we were taught to not solely rely on supplementation for overall health. In fact, it was encouraged to not automatically give supplement suggestions to clients unless they are asking for specific remedies and their doctor is okay with them taking it.

But supplements can be a great thing to add to your health regiment, especially if you are someone that struggles with eating a balanced diet full of fruits, veggies, and lean proteins from sustainably raised sources. And I take supplements because I stay on top of my bloodwork and there are things that my body needs in addition to a healthy lifestyle.

So in this article I wanted to just go over some of the all-natural, more homeopathic supplements I do like to tell clients about when they ask me recommendations. Some of these are prescribed by my general practitioner, and others I take based on the recommendation of my Naturopath or from my own research and education.

Vitamin D3

The first supplement I take is Vitamin D3. My physician recommended I start taking this several years ago after my mother was diagnosed with breast cancer. Most of us walk around with Vitamin D3 deficiency because we are working inside for longer hours instead of out in the sunshine. Because our bodies don’t make vitamins, we are reliant on outside sources to keep our stores up. And Vitamin D is used up fairly quickly in the body, so it’s hard to keep “reserves.”

Exposure to sunshine (without sunscreen) for 5 to 10 minutes a few times a week can give you what you need for Vitamin D, but this can be hard to do in the winter months when our bodies are covered in coats and warm clothing. So if you take a supplement for Vitamin D, I recommend finding one that is made with olive oil as its carrier oil instead of soybean. In my personal opinion, olive oil is a better alternative than soy products because of the research done on poor sources of soybean oils used in our foods and over-the-counter products.

Food sources for Vitamin D are as follows:

-Cod liver oil, swordfish, herring, tuna (canned too), sardines, eggs, fortified milk (if you consume dairy)

Calcium

My next go-to supplement that I take based on a medical recommendation is Calcium (which also has Vitamin D with it for absorption purposes). Calcium is very important for women, especially those of us in the “40 and Over” club. Calcium is needed to prevent osteoporosis and maintain good bone and teeth health. It also helps with enzyme functions in the body, which are needed to keep our cells running properly and our digestion up to speed. Studies have also shown it to be healthy for the heart muscle.

Sources for Calcium outside of supplements are as follows:

-Dairy products or fortified non-dairy products, broccoli, seaweeds, nuts, seeds, spinach, tofu, and beans

Magnesium

Another mineral many of us walk around deficient in is Magnesium. Our foods today are low in magnesium, so it can be hard to get in the necessary amounts with just diet alone. I take my supplement in a powder form in the evening (it can help you sleep). Magnesium is needed everyday and helps with enzyme function in the body. It is good for bone health, can lower your risk for diabetes through regulation of carbohydrate and glucose metabolism, has been suggested to aid in migraine relief, and can even alleviate anxiety. Another bonus for women is magnesium can help with premenstrual symptoms.

Good food sources for Magnesium include:

-nuts, seeds, spinach, broccoli, shrimp, beans, bananas, peanut butter, milk, brown rice, oatmeal

Probiotics

This is probably something you have heard about, but I am going to reiterate what all the other health gurus are saying about probiotics. These gems are great for the gut!!! Our gut is one of the most important organs in our bodies because it regulates immune function, neurotransmitters, and a slew of other important functionalities. Our gut can make or break our overall health, so you have to keep it rich and full of the good flora! Probiotics are also good with helping regulate bowel diseases, inflammation, and maintaining vaginal health in women.

There are a plenitude of probiotic supplements out there, and I recommend you start small on the dosage so your body can get used to it (you don’t need it to be a laxative!). Around 25 to 30 billion CFU’s is a great place to begin. It has a lot of good bacteria strains in them and if you feel you want to increase further down the road, then just talk with your health practitioner on what is the best fit for you.

Chlorella

This supplement I discovered during my coursework with IIN. It was recommended by Paul Pitchford, a master of ancient Chinese medicine and whole foods nutrition. He has authored several books on healing the body through whole foods and all-natural supplements.

Chlorella is a nutrient-dense freshwater algae that is taken in either a powder, capsule, or tablet form. It’s a great superfood for the body because it supports immune function, contains essential minerals and vitamins (B12, magnesium, beta-carotene are just a few), has protein (small amount), and works to eliminate toxins from the body. If there is one supplement that I make sure I take daily, it’s chlorella.

Sun-Chlorella is a great brand available at most health food stores, or Prime Chlorella brand is high quality and can be ordered online.

If you are interested in adding supplements to your daily routine, I first recommend you speak with your health practitioner to make sure nothing interferes with any other medication you might be on. It’s also wise to get a blood panel done to see what vitamins and minerals you are deficient in before adding a new regiment to your diet.

When it comes to purchasing supplements, I would be very cautious buying online unless you know the brand you are purchasing is valid and safe. The health and wellness industry is one of the largest money makers out there today, and a lot of companies are exploiting consumers through supplements. Do your research and ask questions to avoid products made with fillers and other harmful ingredients. Your local health food store is also a great resource for supplements, and you can ask questions and get customer feedback about products.

For me, I like to use products from these companies:

Now Foods – http://www.nowfoods.com

Garden of Life – http://www.gardenoflife.com

Prime Chlorella – http://www.primechlorella.com

Pure Encapsulations – http://www.pureformulas.com; http://www.amazon.com

Leading a healthy life is so important nowadays and sometimes that means adding supplements to our daily routine. It’s all about learning your body, what it needs, and finding high-quality sources to fuel it.

Until next time,

Cheers!

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Jan14

Memory Lane

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New year, and that means doing some closet cleaning. You know how that goes…baby clothes, costumes, toys, and the occasional miscellaneous beach bag you only used once. It all needs to be purged, organized, and eliminated from the chaos we call “life.” But in one of the items I was cleaning out, I discovered some journals from my college days. Oh my, how great it was to walk back down memory lane with my college self, and all the immature selfishness that goes along with this period in one’s life.

Circa May 1997

So what was happening in the mind of an 18 year old college student at Vanderbilt University? Well, stress is one of the common threads in my journal. I talk about the stress of classes, the stress of trying to fit into a world I didn’t think I belonged. The stress of trying to keep relationships going, but watching them crumble. I read about heartache over the loss of family members and frustration with may parents, whom I felt were dictating to me how I needed to live over the two-state distance. I also read about a desire for more confidence and the need to figure out who I wanted to become while living away from home for the first time in my life.

If you have never had the chance to step back into your 18-year-old self, I am sad for you. It is comical, but also a bit disheartening. It will humble you in a flat second too. Because now, as a 39-year-old woman, I realize the things that seemed so major at that time in my life were actually small in scale compared to the challenges I would face in my more adult lifetime. But I also see some beauty in this method of self-reflection. I can get a glimpse into how my daughter might think of things when she is this age. I see how my son could get frustrated at me as a parent when he goes to college. This journal might be a flash to the past for me, but it is also a peek into the future for two children who are very much like me, although still very different. I am thankful for having a sort of “crystal ball” into parenting my children. The things I wrote about the people around me, whether they were fellow college student or my own parents driving me crazy, spans the test of time. Behaviors will remain the same, even though circumstances will greatly change. Yes, my kids will face different battles than me because their world is totally different than the world I lived in during 1997. And yet, common human behaviors and natures will still be there. So maybe this little “God Wink” of mine is a tool I can keep for future use.

I plan to read some of my entries to my 11-year-old daughter because I want her to understand it’s okay to be frustrated with me, but that I am doing what I do for her best interest. And perhaps it will inspire her to start more journaling of her own so she has an avenue to vent out frustrations about life, flesh out personal thoughts, or just rant on how annoying I am as a mother.

Floating down memory lane today made me laugh a little, tear up a bit for lives that are now over, but most of all actually feel very proud of the person I have become. The person God has made me into, and the character I have worked so hard to preserve and grow over the years. Here’s hoping you get to find our own version of Memory Lane, and to take that time to do some good self-reflection. And to take the time to relish in the good and the maybe not-so-good about your own life. Remember, healthy living is always about looking inward and finding what you love and what you want to change.

Happy New Year everyone…Cheers!

Jun12

Breaking Free

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I hate to generalize, but I will here for a bit. American culture can exude a propensity for living by the “work hard, play hard” mentality. Don’t get me wrong here, I don’t necessarily disagree with it. But I do find myself at times wondering why we spin our wheels so fast each and every day but fail to stop and take notice of the ground we are traveling on? Let me explain my meaning. During my program to become a health coach, there were consistent lectures given by some of the best and brightest in the health and wellness industry tackling this very notion. And to be honest, a lot of what they said made sense. We overcrowd our schedules with things we feel “need” to be accomplished and wonder why at the end of the day we crash and burn in a blaze of cranky attitudes and a failure to connect with those we love.

I often find myself chewing on the idea of “slowing down.” I am not talking about a vacation where you sit for a week and relax. I am talking about each and every day taking time to stop, let my brain rest and recharge, and not constantly go at Mach speed. It’s not an easy change, trust me. You feel lazy and unproductive because your mind is telling you, if you have a moment to spare, get something useful accomplished. But perhaps the things we need to get accomplished could be done more efficiently if we had a better “head space?”

If we can break free from the chains of expectations that bind us daily, we might be able to have healthier lives and more meaningful relationships. Of course, this way of thinking is so far from our norm, the change won’t happen overnight. It might happen in generations, if we are lucky. But I do truly feel we age ourselves, body and soul, because we fail to take in the simple beauties this world has to offer.

So what will your starting point be to create more space in your day for mental and physical rest? Today I chose to sit outside on my back porch and listen to the gentle roll of thunder and rain provided by a summer storm. And in that moment of time, my headspace became clearer and my attitude heightened.

I highly suggest you give it a try sooner than later.

Until next time,

Cheers

Mar14

Ruminate This!

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Sleeping woman

Do you ever have those nights when you wake up around 3 in the morning, your mind starts spinning, and suddenly you are mentally jotting down all the things you have to get accomplished for the next day?  This was me yesterday morning, and there was no going back to sleep.

I woke up and looked at my alarm clock, which read 3:30 AM. “Ugh,” I thought to myself. “Here we go.”  I knew what was going to happen in the next few moments because I had gone to bed thinking about something that was weighing on my heart. So the moment my eyeballs popped open, my mind went straight to that situation and the horses started sprinting for the finish line.  I tossed and turned until about 5 AM, then finally gave up and went downstairs to make coffee.

As I wrote in my journal that morning, I realized there is a repeat pattern here and I feel I am not the only one doing this sort of thing.  Psychology Today has a name for this sort of thing, called “rumination.”  Ruminating is basically when we have something on our mind, a problem or worry, and we continue to think about it until it winds up causing our minds to go into a tailspin of anxiety and depression.  Of course some situations are worse than others, but if you find yourself waking up constantly over a specific worry or concern, you could be setting yourself up for something worse than just a trip to the bathroom or a drink of water.

When I am out do dinner with my lady friends the topic of not sleeping seems to always come up among us.  I have consciously made a note of how many individuals do this sort of thing, and pretty much most of us are getting up at some point in the night.  This also means none of us are giving our bodies the rest they need.  I am not saying we all are suffering from anxiety or depression, but when you think about the typical stress levels we place upon ourselves on a daily basis, ruminating is likely to happen.  I recently listened to an audio lecture about dealing with stress and worry. The constant theme that came up in this series was how our stressed-out society never takes a break from what we place on ourselves, resulting in all sorts of health issues.  One of those issues is, of course, lack of sleep.

Sleep is one of the most important things we can do to keep our bodies and minds healthy, so when you don’t get enough, your entire system can get out of whack. Sounds awesome, right?  So do you find yourself constantly waking up at night stressed or worried about the next day or about a list of problems?  What can you do?

Well, there are several things you can try to help get your mind out of the “rumin-rut.”

One way you can break the cycle of worry and stress is to just try and laugh more during your day.  Stop taking yourself so seriously all the time and get some good guffaws in.  Think about a funny time, or look at pictures of fun memories.  It’s much better to have laughing wrinkles than frowning wrinkles!

Find someone you can talk to in confidence.  Getting things off your chest and out in the open is a great way to work through a problem or situation.  Keeping things bottled up inside will only cause the issue to fester and eat at your mind.

Find ways to relax, even if it’s just for five minutes.  Give your brain a chance to decompress and break up the monotony of your daily grind.  Meditate, go for a short walk, sit down and listen to calming music, take a coffee break and read a book. Whatever it is that gives you peace of mind, do it, and do it for at least five to ten minutes each day.

We are responsible for our own cognitive health, and that means taking the bull by the horns and finding ways to fix the stress we have in life.  Things may not go any slower for you, but you need to take care of your brain and get your rest.  Trust me, your mind and your body will thank you.

Until next time,

Cheers

Mar7

Learning to “Fit Out”

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“The one who follows the crowd will usually get no further than the crowd. The one who walks alone will usually find himself in places no one has ever been.” —Albert Einstein

We live in a wold that is constantly pushing us to “fit in.” We are told through television, social media, our peers, and the entertainment industry to look a certain way or own specific products. But have you ever thought about the notion of “fitting out?” I know, it seems pretty foreign to our über-narcissistic way of living, but just imagine how free and liberating it could be to simply “fit out.”

When I was going through my certification program to become a health coach, I was introduced to this concept early on by the program’s founder, Joshua Rosenthal. He gave a three minute speech on the importance of fitting out in the world instead of always trying to fit in. He brought to the audience’s attention to expect some backlash of fitting out, but then again, we are interested in weird food and far out concepts. So we get those looks anyway. But health coaches love what we do, so who cares what the world sees through their own rose-colored glasses! As coaches who choose to “fit out” in our industry, our community, and our world, we know we are making a difference one person at a time.

By choosing to fit out instead of fit in with what the world around you is doing, you are allowing yourself to experience personal growth on all levels. It could be with your relationships, spirituality, how you dress, or even how you choose to eat. And the best part is, you are accountable to no one but yourself. You are setting the tone of how you want to live your life and the good things you want to spread to others around you. No longer are you tied down to cookie-cutter concepts and expectations. You become the person you were destined to be, and others will stop and take notice of the change. They will see how you are able to handle situations, or see a new-found confidence in you that was not there before. And who knows, you could inspire them to start their own journey of “fitting out” in this world.

In 2017 I experienced a fitting out theme because not only did I grow spiritually in my relationship with Jesus, but I also learned more about my core values and how I wanted to live my life moving forward. It brought about a level of confidence I didn’t even know existed inside my soul. I don’t know if my own experience with fitting out was noticed by others, and really, I don’t put too much thought in that notion. What I also loved about learning to fit out was how my effort level dropped tremendously. I didn’t feel the need to keep up or stay on top of everything. I was able to let things go and walk away, or I could take disappointment in life, learn from that experience, and find a way to rise above it.

We all know that each day will bring new challenges for us. It will bring in new heartaches, disappointments, realizations, and elations. But just imagine how much stronger you could be in dealing with all those things when you are in the season of “fitting out.” So what risks are you willing to take to live the life you want? What ways can you start the process of learning to fit out in your own life and discover what wonderful things can unfold within your heart? That is my challenge for you this week, so start digging and start making those positive changes in your life.

Until next time,

Cheers

Feb23

The Art of Oil Pulling

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The first time I ever tried oil pulling I thought I wasn’t going to make it.  I had used solid coconut oil, scooped out a heaping tablespoon of the substance, and then had to maneuver the chunks in my mouth until the heat of my saliva turned it into a liquid. But I persevered through it a few more times until I finally became used to the texture of the solid oil, and I tried a smaller amount so my mouth was not overtaken by coconuts.  Then, one day I was shopping and I found a good form of liquid coconut oil, and suddenly the practice of oil pulling became a part of my habitual routine.

What exactly is oil pulling anyway?  Oil pulling is an Ayurvedic practice (an ancient Indian principle that dates to around 3,000 years old).  It involves swishing about a tablespoon of oil, usually coconut, sesame, or sunflower, in your mouth for 20 minutes each day, preferably during your morning routine.  The benefits of oil pulling are numerous, believe it or not.  When you swish oil in your mouth, the antibacterial properties of the oil help to pull toxins out of your body.  Sounds crazy, right?  But it’s true, especially when you use a good quality oil.  Swishing and pulling the oil in your mouth can eliminate bacteria and fungus floating around on your teeth and gums (I know, gross, right?).  This happens because most of the stuff wafting around in our mouth consist of a single cell.  The oil coats these nasty particles, thus helping them stick to one another instead of on your gums or teeth.  So when you are finished with your pulling, you spit out all these little microorganisms, ridding your system of them completely.  Oil pulling also helps to whiten teeth, freshen breath, ease sensitive teeth, wipe out plaque, not to mention moisten the mouth, throat, and lips.

If you are not sure how to go about oil pulling, here are my own personal tips.  Start small your first few times, like five minutes, during the morning right before you brush your teeth.  Then, when you finish, you can simply spit the used oil out into your trash can.  For me, once I was able to get over my five minute mark, I started doing my oil pulling in the shower.  With hair washing, face washing, etc., that usually gives me a good 15 minutes to swish and swoosh my coconut oil.  Like I wrote earlier, I do like to use a liquid version of coconut oil to swish, but make sure it is a good grade, and organic.  The plus of using coconut oil instead of sesame or sunflower is coconut oil contains anti-microbial properties by way of lauric acid.

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And be sure to NOT SWALLOW the oil.  After it has been in your mouth, getting rid of all those repugnant particles, swallowing it would completely negate all the good you just accomplished. Lastly, when you are finished pulling, it is recommended you spit the used oil out in the trash can instead of down your sink.  The oil could possibly clog your drains after an extended period of time.  After you do your allotted time, finish up your routine with a good tooth brushing and flossing to remove any leftover particles from your pull.

So if you are in the market for whitening your teeth in a safe and natural way while protecting your gums and mouth from various dental diseases, then you should definitely give oil pulling a “swirl” during your everyday morning routine.  Who knew a simple tablespoon of oil could have so many benefits for your mouth!?! And if you are like me and enjoy drinking red wine, it can help ward off those irritating “wine teeth” stains that so lovingly go with one of my favorite adult beverages.

So go out there, pull some oil, and flash your pearly whites to the world with a smile!

Until next time,

Cheers

 

 

Feb15

Discovering a New and Healthy You

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Do you ever think about the day after a holiday?  Like after Christmas or July 4th, and the stores have all the decorations reduced down.  It takes the wind out of my sail a bit when I see those lonely decorations, unused and unwanted on their shelf.  The day after Valentine’s Day is like that for me, not because all the pink and red heart decorations are left un-purchased.  No, for me February 15 marks the anniversary of my dad’s death.  But this year is a little different for me.  I am turning a day that is usually filled with sadness into something positive.  Today, I am officially putting myself out there in the world as a certified health coach through the Institute for Integrative Nutrition.  And with that announcement comes my personal website that offers information on what I do and the various ways I can help people discover the healthiest, happiest version of themselves.

My journey to living a healthy lifestyle did not always start on an easy track. I have posted about my experience with battling an eating disorder in college, so I won’t go into excessive detail here. If you want to get that whole story, check out my post “The Shadow of Control.” It will be filed under February of 2017 on this blog, http://www.myglasstoshare.com. This piece basically lines out how I ended up where I am today in regards to healthy eating habits and beneficial lifestyle routines.

My passion for good nutrition and overall wellness practices started when I was in my twenties, continuing on and growing stronger as I entered my thirties. Now as I approach my forties, I feel so blessed and excited to have the knowledge I do under my belt so I can help others around me get on track with their own lives.

Health and nutrition, well, those can be tricky subjects. There is so much information out there about what the “correct” way to live should be, or who has the best diet to loose weight or detoxify your liver. But what I learned, and absolutely loved, about the certification program through the Institute for Integrative Nutrition was their belief that everyone is a bio-individual. What is considered one individual’s perfect diet plan may be completely toxic for another. Bio-individuality is the key when it comes to finding the perfect food plan to follow for your body.

Another important aspect to having a healthy lifestyle is finding balance in areas outside the kitchen. Relationships matter and have a huge impact on your overall well-being. A career that is stressful, or a lack of physical activity are other areas important to keep balanced when trying to be healthy and whole. My training program calls these things “Primary Foods.” We get so hung up on thinking diet is the way to a balanced life, we tend to forget the other things going on that can affect the “what” we eat and the “why” we eat.

It has taken myself a few years to figure out my own balance with my life, as well as with my diet regiment. And I feel my experiences, my knowledge, and my ability to just simply sit back and listen helps me put power back into YOUR hands. You will be the designer of this new pathway to balance and health. I will simply provide you the much needed support and tools to get you there. So stop trying the latest fad diet, or running yourself mentally into the ground with obligations and commitments. Let’s do this together because being healthy doesn’t have to be hard!

For more information and to contact me for a free consultation, visit http://www.lifestylelistener.com.