Posts Tagged ‘weight’

My gift to you…

FREE EBOOKS

Thank you for giving me and Advocate for Healing the support you have in 2015.  It’s been an incredible year of learning, successes and more learning.  I couldn’t be more grateful.  

I have included a small gift that I even wrapped for you :).  Even though it’s small, it’s packed with extremely valuable information for any woman struggling with fatigue, weight gain, mood fluctuations, sleepless nights, hot flashes, PMS, chronic illnesses or more.  Please register your email to receive your free gift.  If you’ve already added your email, do so again and the system will send you the Ebook immediately.

I have exciting offerings for 2016 including webinars, podcasts and more information to improve you and your family’s health.  

Thank you again for a wonderful year.  

Be well,

Lynn

There’s a great app for this!

MyFitnessPal

It’s been suggested that 70% of Americans experience blood sugar imbalances varying in extremes from insulin resistance  to reactive hypoglycemia.  In insulin resistance blood sugar is chronically to high and in reactive hypoglycemia blood sugar is chronically too low.  Many Americans can experience both insulin resistance and hypoglycemia.  In all circumstances the excess and deprivation of glucose can create organ and brain inflammation.  The good news is, there are dietary supports and nutraceuticals  that can help in managing blood sugar.  

The first step is to explore your diet.  Are you getting enough proteins, fats and carbohydrates on a daily basis.  Remember: Proteins provide essential amino acids and fats provide essential fatty acids;  carbohydrates in the form of mostly vegetables will provide you with essential minerals and vitamins; and there’s nothing essential about grains.  Still, we all struggle with making sure we are getting the right amounts of nutrients.  

Fortunately I’ve found a FREE (I love that word) app through the iphone that can help you manage your daily nutrients, inform you if you are eating enough of proteins, or fats and present you with an overview of your patterns. It’s called “MY Fitness Pal”.  I find it an excellent tool to fine tune the nutrients that you may need.    Initially it asks your age, goal (lose,gain,maintain weight), then on a daily basis you plug in your foods (their database is huge including everything from In n’Out protein style burgers to Mary’s gone crackers!).  There are great graphs demonstrate your ratio of foods.  You can even add in your exercise for the day.  

Here’s my recap.  Lesson #1: I wasn’t getting enough protein.  Yikes!  And I thought I was conscious incorporating meat into my diet and focusing on a protein with every meal.  Lesson #2:  I love fats.  About 50% of my diet is good fats (no trans fats).  Lesson #3: I eat 60% of my calories by dinner.  When I eat like this I feel great.  

I caution you.  I don’t want any of you counting calories.  This is not the purpose of the tool.  It is to understand if you are getting enough of the important nutrients: proteins and fats and some carbohdrates and to learn what ratios work best for you.   

I have clients that are under-nourished and incorrectly nourished regardless of their physical appearance.  The first step begins with looking at what they are eating on a daily basis.  This is a great tool to explore. Check out MyFitnessPal.  

Be well,

Lynn

WOMEN: Ever wondered what to eat & how to exercise throughout your cycle?

http://www.dreamstime.com/royalty-free-stock-photo-image34500385

Have you ever wondered if there’s a particular time “of the month” to eat certain foods or implement specific exercises?  Is it probable that the woman’s body needs different supports at different time of the months?  You may crave carbohydrates, chocolate or other foods just before you menstruate but weren’t sure why? If you have wondered the answers to these questions, then your intuition was spot on. (MEN: please don’t disregard because women have been targeted.  You too may find this information interesting). 

Before I proceed in giving you a brief summary of what’s occurring within a woman’s body and what it’s true needs are I must emphasize that each of us are individuals so this is not a ‘one size fits all’ approach. I’ve included a basic diagram for support.   

http://www.dreamstime.com/royalty-free-stock-photo-image34500385

During Days 1 through 13, the follicular phase, estrogen is climbing and progesterone and a woman’s body temperature will usually maintain.  This is an increased period of insulin sensitivity and increased pain tolerance.  What does this mean?  This is a good time in the cycle for intense anaerobic workouts, carbohydrate loading (like sweet potatoes, yams, rice and starchy veggies) especially if you will be competing.

During Days 12 through 16, the ovulation phase, estrogen has peaked and progesterone begins to climb.  When this occurs serotonin (our feel good neurotransmitter) can decline and a woman may experience carbohydrate cravings.  Metabolism climbs and women typically feel the warmest in body temperature.  Overall, weight training is good during this time, being careful to not overdue the weight training (an increase in torn ACL’s have been correlated with heavy weight training and the ovulation period). 

During Days 17 through the 28th, 29, or 30th, the luteal phase, a woman begins menstruating.  The metabolism slows during this phase.  The body prefers fats over carbohydrates and benefits greatly during this time with fat burning exercises at a conversational pace. 

Please keep in mind there are other variables that can offset the nutritional needs and exercise performance of a woman.  Peri-menopause, the 10 year time frame prior to the onset of menopause can create hormonal imbalances.  Chronic stress (internal/external) can deplete a woman’s progesterone levels regardless of the type of exercises, times of the months and foods that are consumed.  If a woman is suffering from low progesterone, symptoms will present and fatigue may prevent a woman from wanting to exercise at any time during their monthly cycle.  In these circumstances, identifying hormonal imbalances and supporting them can be of tremendous support. 

You can find hormonal support programs here

Be well,

Lynn

Is it that time of the year again?

But why wait until spring? An “easy to manage” diet designed especially for you based on your body’s needs can get you there sooner than spring. Are you ready for a jumpstart? Stay tuned…  Be well, Lynn

 

snowwomenweight

 

Last night’s presentation on Weight Gain

Thank you to all that attended last night to my first presentation on stress and weight gain. I do hope that it answered any questions you may have surrounding weight gain and provided you with some tools to use. I am working on uploading the videos and should have them up and available to you shortly. Here are a few items I hope you took away with you:
1. All calories are not created equal
2. The importance of keeping your blood sugar stable, by avoiding refined flours and sugars and placing emphasis on balancing your meals.
3. Chronic stress (both internal and external) how it affects the body.
4. Survival mode (fight/flight) and how that may prevent you from losing weight.

I’d appreciate any other feedback you may have in preparation for next week’s session on the digestive system and allergies.  I’ll be uploading the videos soon and will keep you posted.
Be well,