Intro to Weight Loss

I've been getting inquiries to start a new weight loss group, so here is some introductory information:

1) A conference call recording that tells you the components of the nationally-successful program that provides great education, and as your coach, I customize it to help you meet your health goals!

2) An educational video that helps you understand LEPTIN and GREHLIN -- a great example of how much you'll learn about the FACTS of healthy weight loss instead of the wildfire myths of crash diets.

RESULTS guaranteed to lose belly inches in the first month if you follow the program guidelines. Other SIDE BENEFITS: better sleep, better immune system, happier digestive system, learn to breathe better and manage stress, discover healthier foods AND never be hungry! Drop me an email so we can help you find the BEST YOU!

There are weight loss student testimonials on my website if you want to know more.

Don't Let Allergies Get You Down

When I first moved to LA, I had the worst allergies. But even local-born Angelenos fall victim to allergies when the weather changes, when the heat cooks up the pollution, or when the Santa Ana winds pick up.  I used to have a variety of allergy symptoms, from scratchy throat to stuffy nose to watery eyes, and massive sneezing --- worst of all was the low energy! Now, with my anti-allergy optimal health regimen, I'm a happy camper during allergy season and wish my friends who are suffering from allergy pains would give this superantioxidant a try. I hate to see people suffer, when I know breathing could be so much easier! Especially for singers, musicians, teachers--basically anyone who uses their voice for their work, we can't be without our voice due to difficult breathing. And difficulty breathing adds to chronic stress which is no good if you're trying to lose weight, maintain a healthy weight, or just have good energy. Allergies also make you more susceptible to getting colds and sinus infections since your immune system is already overworked!

Check out this science blog so you can find out the science behind what vitamins and supplements can help you out for allergy season!

Gut and brain health food

Beans have great fiber to support good gut health to detox and beets are great for the brain!

Shown here is a new recipe in development: Red beans with golden yellow beets, artichoke hearts, fresh thyme and mint, carmelized shallots.

If you don't eat enough fiber, email me to receive a fiber worksheet to help you out. And if you don't eat enough veggies or beans due your taste or lifestyle, perhaps you want to check out a fiber supplement to help you get a good baseline. And if you have IBS, you might need to stay away from beets, unless you've been regular with your probiotics and digestive enzymes to reset your gut health.

Can't do dairy?

Some of us can't do dairy (or shouldn't do dairy) and we need to find alternatives. It's possible that you might not be able to digest cow products well, but do ok with goat cheese. Shown here are amazing apples from the Tehachapi mountains of Johna's Orchards with a smidge of lavendar goat cheese, pistachio butter(no dairy at all!), and peach/raspberry goat cheese. The yummy goat cheese comes from Soledad Goats and the pistachio butter comes from Santa Barbara Pistachio Co, where a smidge gives a big wow of flavor.

However, some of us have been stressed by different food allergies (or even extra stressed by the pollen/airborne allergies) that our stomachs need a boost of help. Taking care of your stomach will improve your immune system. This immune booster can come from easy powder-to-liquid digestive enzymes. The best food and supplements can only make an impact for our bodies when it has an effective delivery system and we absorb it in our bodies. When my stomach has already been irritated by fried foods or cow-dairy, it doesn't want any pills and has trouble. The liquid digestive enzymes are the best for quick damage control and bringing my stomach back to happy. Since I'm dairy-sensitive, I keep one of the travel packs with me to put in my water at a restaurant before I do any damage to my stomach--saves me from a lot of stomach grumbles!

Magnesium: super important mineral

February is Heart Health Month and it's time to get smart about your longevity and heart health! Magnesium is one of the super important minerals we should stay on top of. 60% of Americans don't get enough magnesium--and that impacts lots of health factors like your bone health and muscle recovery from hiking or exercise. And of course, your heart is a muscle, so anything that helps support healthy muscles is important for your heart health!

The question is HOW do I get enough magnesium from my diet? Leafy greens are the top of the list: spinach, swiss chard, pumpkin seeds, collard greens, sea vegetables, and the current popular kid-- kale. You can check the full list of food sources on this resource. However, if you're a busy person and don't eat at home for every meal OR you're getting muscle cramps/tightness from exercising, you will want to keep a high quality, highly absorbable magnesium supplement handy, for when you can feel the muscles not recover fast enough for your next tennis match or marathon training session. I love epsom salts baths but sometimes I don't want to wait until I get home for a bath, and honestly, I don't know how much magnesium I'm actually absorbing from the bath. Food sources are preferred as a baseline, but be aware that we're not sure how much of the nutrients are in your batch of veggies. As Dr. Al Sears says: "You can get more magnesium by eating nuts, seeds, dairy products and dark green, leafy vegetables. But modern farming practices have depleted much of the mineral content in our soil, so there’s not much magnesium in vegetables any more."

Here's a tip about kale. Some people think kale is a little bitter, and when I sautee kale with garlic and a little splash of white wine, it helps tenderize and sweeten the leaves. Kale chips have been quite the rage lately, but I find that store-bought ones have a lot of extra flavoring I'm not fond of. Baking your own requires a little trial and error, so be careful not to burn your leaves. I'm pleased to report that I've found a wonderful bacon-flavor without the badness of bacon through using a hickory flavored sea salt I found at the farmer's market. Contrary to popular discussion, a little bit of salt on home-cooking isn't bad for your heart health. It's the restaurant and fast-food overkill of salt usage that is what we should cut out. The more you cook and eat your own food that is less processed, the easier it is to be good to your heart health. And if you can use supplements appropriately to provide a higher level of nutrition, even better!

How to fight colds and flus

So as we're dealing with the stressors of life, not getting enough sleep, and not getting enough good eats, you know you're at risk of the cold and flu. Easy ways to support a healthy immune system is to integrate the healthy stuff into your cooking or teas. For example, get your garlic in your veggie sautees or even as a pesto. Fresh ginger with lemon and raw honey has helped singers and performers keep their throat in good health. 

However you might be drinking good herbal teas and eating great healthy food, it's just not easy to get enough B-complex vitamins in your body for optimizing your immune system. I like to take a holistic approach -- with my herbal teas and foods in addition to a happy biochemistry of vitamins and minerals. 

Especially for vegans and vegetarians, to get a steady amount of B-complex vitamins every day is not easy. Some people stop by healthy food stores or doctors offices to get a B-12 shot to get an energy boost, but I recommend something that is more sustainable and supported by the body on a daily basis. This Activated B-complex has impressed many people, including athletes improving their speed or focus. Athletes use up a lot of energy and need to replenish their energy. Anyone who is working around sick people will definitely want to tank up on this B-complex which has the whole family of B-vitamins instead of just B-12, and better for long-term optimal health goals.

Alternatives for chip-a-holics

If you want to curb your chip cravings try these strategies. You're likely to be satifisfied with something crunchy or savory, not necessarily chips.

Crowd out with the good stuff:
Substitute with crunchy veggies (carrots, snap peas, jicama, bell peppers, broccoli) with hummus or homemade guacamole (no added sour cream or chemical additives).
Substitute with wheat-free crackers with dips mentioned above.
Substitute with almonds or walnuts. Or make your own nut-dominant trail mix (be careful of too many dried fruits to avoid too much sugar).

Good ol' portion control if you can't give up your favorite flavor of chips: pack your snacks in a small container. Do not sit with a family pack size of chips.

Switch to "baked" so you can avoid the bad fats of the fried chips. If you like tortilla chips, go with organic corn chips that have added nutrition like sesame seeds. My favorite is sesame blues by Garden of Eatin. And going to the first strategy, if you are eating your chips with dip, you will feel full faster and you can't eat that many chips if it takes more time to dip.

If you want to be even more healthy, have athletic goals or simply build lean muscle, I encourage you to check out Beanfield's chips which are made of beans and rice--a complete protein! The Nacho flavor tastes familiar like a popular bad-for-you brand and the Pico de Gallo is also a tasty flavor too. You can find it on line through the link above (mass quantity saves you some money) or you can find it at your local Whole Foods (in the gluten free section, sometimes in a different aisle than the regular chip section) or at Santa Monica Food Co-op.

If you can eat a portion-controlled low-glycemic healthy meal or snack every 3 hrs, eating by the clock instead of waiting for your hunger pangs (too late to make a good decision when you're hungry!), then you're less likely to have cravings and become a conscious eater to fuel a healthier body!

Learn more about health weight management by downloading our recorded teleseminar here. Two more FREE teleseminars coming this week on Digestive Health and Detox, if you sign up by sending your RSVP to embodyhealth at gmail. You'll also get a bonus nutrition worksheet!