Archive for the ‘Popular Articles’ Category

3 Ideas that put you in the holiday spirit but keep you away from sugar.

The holidays scream “treats”.  It’s tradition to convene with family or framily (friends and family) around food.  Specialty items such as sugar cookies, gingerbread houses, halloween candy only come around once a year.  So what’s a little indulgence, right?  Unfortunately those aren’t the times we find balance.  Rather we may find ourselves trying to ‘get it all in’ before the tradition ends.

I too love traditions.  Even though we do create a few cookie and chocolate staples, around the holidays we also add non-food traditions.  Since Christmas/Hanukkah is approaching I’ll keep this post to this time of the year.  

Here are 3 ideas that keep us in the holiday spirit and away from sugar:

  1.  Advent Calendar.  My kids (even the teen) love opening a small gift every day.  You can be creative with what the calendar looks like.  It can be in the form of a mailbox, $1 at the dollar store (it was a hit last year)  or as a wooden calendar with drawers/doors (purchased mine at Michael’s for $17).  I filled each of the boxes with assorted items in each compartment:  balloons, fake teeth, yoyos, erasers, expandable sponge capsules, natural gum (such a treat!), stickers, tattoos, etc.  On the 25th day of this year I’ve added a small bottle of essential oil for each of my children (age 10 and 13).  Shhh.
  2. Handmade cardboard “ginger” bread house.  I use recycled cardboard, a few “craft items” picked up at Michael’s, buttons, and even cornstarch as snow.  
  3. An ornament making party: the power of glue guns, ornament balls, decorative pieces and a child’s imagination.  All ages love this (even the teens).  

Be well,

Lynn

ornaments2 ornaments1 gingerbreadhouse

Being “tired” is common but not normal…

fatigueFeeling fatigued at any part of your day may be common, but is certainly not normal.  

Cortisol is a stress hormone that is in our back corner ready to go to bat for us.  It’s there to respond as soon as the body perceives stress.  When the body experiences short term stress, cortisol performs beautifully.  It makes itself available to put the body in a state of alert, so we can “react” as deemed necessary.  When it’s long term stress, something internal/external or both,  it becomes depleted.  When cortisol becomes depleted the body takes over and begins stealing from other hormones, such as progesterone.   Progesterone is needed for fertility, menstruation and gestation. BUT if progesterone is depleted, it can’t do that part of the job.  Then estrogen takes over and then weight gain, heavy periods, infertility, cancerous growths, exhaustion, etc. ensues.  Are you catching on?  It’s allllllllllll related.  

Will you join me in a webinar tomorrow?  It’s FREE and it’s about “Rule Your Hormones: How to take back control”.  

Sign up here 

If for some reason you are having difficulties registering please email me at lynn@advocateforhealing.com and I’ll be sure to put you on the list.

Be well,

Lynn

Teach them while they are young, before they risk a health crisis.

Kids Health 101 recently launched an interview with Middle School Exercise Science teacher, Todd Hensley.  In this interview he shares an understanding of the metabolic changes that kids go through in their pre-teen to teenage years.  He stresses that it’s the most crucial time for intervention; for them to understand nutrition and activity.  He feels that by teaching students ‘to take care of the one body they’ll ever own’ they may defy the odds.

http://kidshealth101.com/episode-2-health-education-is-as-important-as-math-reading/

Currently the odds are that 1 in 3 children face obesity and children as young as 8 years old are at risk of heart disease.  AND there’s strong evidence that the children of today may NOT outlive their parents.  

Please listen to the podcast while you are cooking, resting, exercising or just ‘hanging out’.  I’d love your feedback as well.

Listen to the interview here 

Please share and be well,

Lynn

 

Is “now” the time to end these hormonal fluctuations?

There’s never a right time.  It’s the holidays, my friend’s wedding, my child’s sport weekend and so on.  Hormone imbalances don’t know a right or wrong time.  They just happen.  And they remain until balance is restored.  The hot flashes, weight gain, mood shifts all happen because of physiological changes that occur within the body.  Yes, some of this is out of our control.  But much is within our control.  

Amy*, age 44 came to me with concerns for weight gain above the hips, hot flashes and wakeful nights.  She was frustrated and ready to make changes.  I shared with her the functional approach and we assessed her cortisol and sex and sleep hormones.  We pursued an elimination diet to explore inflammatory foods (inflammation, among imbalances, can precede hot flashes, weight gain and wakeful nights). We identified two foods that created a reaction within the body.  I recommended that Amy remove these foods.  We looked at supporting her energy throughout the day, reducing her stress and making sure that her hormones were detoxifying properly.   As a result her energy improved during the day, her hot flashes disappeared and sleep was restored.  Both the improvement in sleep, improvement in day time energy and reduction in inflammation helped Amy lose weight and feel energized.  

Are you ready to make the time?

Join me in a FREE WEBINAR “RULE YOUR HORMONES: How to take back control” on December 3rd, 2015 3pm. 

*Name changed.

Be well,

Lynn

My new favorite “rice”

faux_rice

 After Thanksgiving I’m usually “potato-ed” out.  I’ve consumed my fair share of roasted and sweet potatoes and yams.  The day after I’m ready for a different side dish to my standard protein fat and veggies meal.  Yet, rice doesn’t settle well with me even though I enjoy the flavor.  Often I make dishes for my family that include rice:  fried rice, curry, rice bowls, for examples.  But I’ve needed a substitute.  

I can’t believe how ridiculously EASY and FAST this is to make. I had heard of cauliflower rice but couldn’t believe that it could truly substitute rice: the consistency and the tolerance for juices.  Boy, was I wrong.  It’s absolutely delicious and even faster to make than rice!

Recipe:

Cauliflower (in a Vitamix or blender for 30 seconds until it’s seriously chopped)

Sautee the chopped cauliflower in a pan in oil for 1-2 minutes.  Add in your favorite vegetables and seasonings.   

fauxfriedriceIt’s that easy.  And perfect for us paleo fans as well.

Be well,

Lynn

Giving thanks

thanksgiving-is-a-day-for-giving-thanks-L-kh21up

I’m very thankful for

  • the people that have come in and out of my life
  • each of my children and their gifts
  • my partner (in crime)
  • my captivating surroundings
  • my girlfriends (you know who you are)
  • moisture that has hit California and other states
  • so many opportunities for healthy food
  • my peer support
  • my year of life lessons (they keep coming…)
  • finding my passion
  • living the life that I was so fortunate to be born into

Wishing each and every one of you a wonderful thanksgiving.

Lynn

You don’t just have to “get through it”…FREE WEBINAR

headachesBy the time my female clients meet me, they have already attempted to resolve their hormonal imbalances on their own or with professionals.  Some have been told “it’s just part of aging”, “it’s part of being a woman” or even given metaphors such as ‘swimming through chomping crocodiles, you just have to get through it’.  When they reach me most are throwing their arms up in the air, feeling entirely frustrated.  

Here’s the scoop:  hormonal imbalances CAN be managed!

In order for hormonal imbalances to be managed they need to be brought back into balance. But first you need to learn which of your hormones are out of balance.  This is not a one size fits all approach.  For decades professionals have been attempting to balance hormones by recommending birth control pills, pain killers and antidepressants.  These may be necessary for the short term, but they are not a long term plan.  (I know because I was there for 16 years with hormonal imbalances associated with endometriosis).  Hormonal imbalances can occur for years and even decades so it’s necessary to get to the root causes of those imbalances.  And the sooner you do, the sooner you’ll feel improved and empowered. 

The only long term plan is learning how to:

  • Identify what hormones are out of balance
  • And commit to lifestyle, dietary and supplement supports to get them back in balance.  

Join me in a FREE WEBINAR “Rule Your Hormones: How to Take Back Control”.  Register Here

The FREE Webinar will take place on December 3rd, 2015 at 3pm PST.

Be well,

Lynn

FREE WEBINAR: Rule your hormones- How to take back control.

download

If you just can’t figure out why:

  • You don’t feel positive most of the time
  • When stress attacks you’d rather run than take it on
  • You forgot what sleep is
  • You crave chocolate and coffee
  • You don’t have time to complete all of the tasks on your to do list without feeling overwhelmed
  • You wake up wanting to stay in bed
  • You can’t recall where you put your keys and your children (most of the time)
  • When your spouse or kids bug you, you are ready to flee
  • Your weight is wildly fluctuating

Then please JOIN ME in a FREE WEBINAR on “Rule Your Hormones: How to take back control ” on December 3rd, 2015 3pm PST.  Register here

Be well,

Lynn

Hormones making your crazy? Join me in a FREE WEbinar

anxietygirlJoin me in a FREE WEBINAR “Rule Your Hormones: How to Take Back Control”.  Register here

Hormonal imbalances can be at their wildest during the perimenopausal years; that is the 10 years before the onset of menopause.  In that 10 years first your progesterone levels drop and then eventually your estrogen levels.  For many women, they may feel as though their caught in a horrific storm with no end in sight.  There is no pattern and every woman is an individual destined for a time of potential hot flashes, weight gain, emotional rides and bleeding hell.  Yes, these symptoms may be common but they are not normal.  If you are not sure if this pertains to you refer to my article “Have you entered perimenopause yet?”

Fluctuating hormones  are part of a feedback loop involving  a very special part of the brain referred to as the limbic system.  In the limbic system the hypothalmus , the pituitary and the amygdala are the majors in  charge of determining hormone levels throughout the body.  For those of you that have seen my Brain/Body Diagram, this is a reminder that the brain and body and the body and the brain arealways communicating.  It’s a two way street.

The amygdala is the part of the brain that takes in stress and environmental input and manufactures your emotional and mental response.  Women especially between the ages 35 to 40 are greatly affected by the brain-hormone feedback loop.   Because the hormones are fluctuating there is a mismatch in the trigger and response by the amygdala. It works something like this: the hormones sputter, the brain gets the signal, stress is perceived in the outside world (a co-worker frustrates you) and the amygdala manufactures an emotional response (makes you cry).    Typically this would not be the emotion of your choice but it was the amygdala who did the interpretation.  So what to do? Blame it on the amygdala!

Many of you may be thinking…this just isn’t fair.  And I would entirely agree.  So what is the best way to address the amygdala and all other symptoms that are adding to the feelings of ‘crazy’?

 

Join me in a FREE Webinar on “Rule Your Hormones: How To Take Back Control”

Be well,

Lynn

How to get through perimenopause? FREE WEBINAR

I deal with so many women that need help through the 10 years of hormonal havoc that results just from being a women.  I’m offering a FREE Webinar, Monday, November 30th.  Register here.  In case you are not certain what’s causing weight fluctuations, a feeling of being out of control, hot flashes, feeling depressed, losing your mind and/or are just plain “off”?  If so here’s a blog posted awhile back.  

Peri what? Most women don’t know that perimenopause is the 10 years prior to the onset of menopause.  It can create the rockiest of moments and days.   In the first half of the decade the ovaries reduce their production of progesterone.  In the second half estrogen levels drop.  A woman’s  hormones fluctuate in this effort to eventually sputter out completely crossing the finish line at menopause.  In this hormonal fluctuation, wild emotions, low libido, weight gain around the hips, hot flashes and many other symptoms can introduce themselves letting the woman know that menopause will be arriving.  Many of you may be thinking…wow, 10 years is a long time.   How do you know if you are in the peri-menopausal phase?  And what can you do about it?

The assessment below was created by the great Dr. Sarah Gottfried.  If 5 or more of these questions seem totally related to you then yep you’re in perimenopause.

DO YOU HAVE, OR HAVE YOU EXPERIENCED, IN
THE PAST SIX MONTHS . . .
■ Feeling far less jolly about doing the grocery shopping,
laundry, dishes, and cooking than you did, say, ten years ago?
■ A preference for social isolation combined with wardrobe
malfunction (you’re newly introverted, reluctant to wear
anything other than your yoga pants if you have to leave the
house)?
■ A need to unbutton your jeans to make room for the roll
around your waist, which seemed to arrive overnight?
■ Emotional instability—for the first time in your life, you burst
into tears at work when in a crucial meeting and your kid calls
with an adolescent crisis?
■ A lack of satisfaction with exercise, since it doesn’t seem to
affect your weight?
■A general feeling of blah or reclusiveness; do you find yourself
watching the clock and wondering when it might be socially
acceptable to extricate yourself from normal activities and retire
for the evening?
■ A problem sleeping (indiscriminant debates and ruminations
awakening you in the middle of the night)?
■ A habit of waking up so sweaty that you need to change
your nightgown and sheets, and perhaps even your husband
(or partner)?
■ A face with crow’s feet and a permanently furrowed brow?
■ A lack of attention to personal grooming habits (you really
don’t care how attractive you look)?
■ An attitude toward your children that’s less gung-ho and more
ambivalent than it once was?
■ A menstrual period so unpredictable that you don’t know
whether you’re in for spotting or flooding or some weird
combination of the two?
■ Sudden forgetfulness when walking into a room (knowing
you had a purpose but searching for clues as to what it was)?
■ A continual doubting of your own instincts and insights?
■ More frequent announcements to the family that “Mom’s going
to take a nap now” or “Mom needs a time-out”?
■ A preference for chocolate or a glass of wine over sex (which,
frankly, may just be your lowest priority)?
■ A notion that Zoloft or a little Prozac sounds increasingly
appealing?
■ An opinion that addressing your mood issues by giving up
sugar, alcohol, and flour, taking various supplements, and
hormonal tweaking sounds like way too much work?
Taken from Dr. Sarah Gottfried_The Hormone Cure

If you found that at least 5 of these symptoms represent how you feel and behave then know that you are not alone.  You are officially in perimenopause and you have the black and white assessment to prove it (To Spouse: See babe, I’m not crazy).  Hopefully by now you are feeling validated in knowing that there is a name for this symptomatic time in your life.  So what can you do about it?

 

Join me in a FREE WEBINAR on November 30th, 2015 at 3pm PST.   Register here.

Be well,

Lynn