Snacking Tips to Help You Succeed

If you find yourself hungry throughout the day, that’s actually a good sign of a healthy metabolism. The problem is, we tend to think that we are doing ourselves a “favor” as we cut back on calories and nutrition to help our weight loss goals.  Many of the people I talk with regarding this issue are not eating enough calories each day and this actually hurts  our efforts to lose lasting weight.

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If this is something you are dealing with, here are some great tips to help you get more results with less hunger 😉

Firstly, you should be eating at least 5-7 small “meals” during your day. You will hear me say that I count one of these meals as my Shakeology each and every day and for good reason. It helps to “bridge” the missing nutrients into our day as we are missing vital nutrients in our culture and food choices today.

As important as getting this supplement in every day, the meals we eat around it are just as critical to our success. If you are needing more help with your food plans, please send me an email and we could chat more on setting you up on a personal plan of success. http://www.spazzykay@gmail.com

In the meantime, here are some amazing (and quite simple) tips to help you succeed today.  Ready?

1. While snacking, pick a place to eat your snack and when you are done, move on with your day. If you grab a snack, plop yourself down in front of a computer or the TV, you are more apt to mindlessly eat rather than satisfying that in-between mealtime munchies. If you are at home, maybe eat at the kitchen table or kitchen. If you are at work, maybe eat in the lunchroom or at your desk. Pick a place, enjoy your snack and move on…

2. Make it quick. If you need to snack on the go, think beyond a bag of potato chips. Bring a handful of almonds or your favorite nuts, seeds, homemade granola, popcorn, veggie sticks, Greek yogurt, lean meat slices, seaweed snacks, piece of fruit, etc. Whatever it is, be sure that you only grab a serving size. Rather than grabbing the entire bag of nuts, have a pre-made serving bag available so you grab that serving and go. When you are done, you are done, without any chance to over do your snack!

3. Don’t be fooled by labeling gimmicks. Foods marketed as low fat or fat free can still be high in calories, sodium, sugar, etc. Check nutrition labels to really know what you are eating. Better yet, opt for homemade snacks rather than purchasing “snack” type items at the store. Snacks you purchase in the store are not as healthy as they often make themselves out to be. Stay away from those highly processed “100-calorie snack packs” just because they are low in calories. Go for quality and chose homemade snacks over store-bought processed junk!

4. Go for the grain. Whole-grain snacks— such as whole grain pretzels or tortillas and low-sugar, and whole-grain cereals such as oatmeal and Kashi— can be the perfect snack full of sustaining energy and getting in your fiber.

5. Out of sight, out of mind. If the cookie jar is full, you’ll probably snack on a cookie. If there aren’t any cookies in the house, you are most likely not going to go out and buy a cookie, but instead will go for the things that are available. If there is something that you know is tempting, keep it out of your house or out of the office. Load your kitchen with fresh fruit, raw veggies, nuts seeds or whole grain items to offer you a healthy go-to item!

6. Think outside the box and try something new. Yes, baking and cooking takes time, but when you have a few extra minutes, baking some healthy snack bars or protein pancakes are great to keep on hand for those desperate “need a snack” moments. The little bit of extra time it takes for you to prepare a dish will save you tons of time trying to run or walk off those unnecessary and unwanted calories. Not to mention, you will satisfy that hunger completely guilt free!

7. Revisit breakfast. Be sure you are eating a wholesome, balanced, high-fiber breakfast to get your day started right. This will help to avoiding unnecessary snacking, keeping you satisfied throughout the day. Many breakfast foods also make great snacks throughout the day. A bowl of oatmeal can be a great snack! Any of our protein pancakes, muffins or breakfast bars are great snack ideas and utilize our favorite go-to breakfast foods such as egg whites, protein powders and oatmeal. Breakfast foods make great snacks and probably some of my favorite foods!

8. Use the freezer. You have a freezer, so use it! Make extra “snacks” and place them in the freezer so they are ready to go when you need them. You spend that little bit of extra time cooking and then you save that time later when your snack is ready to go! Pre-made meals or last night’s dinner also make great snacks!

9. Sweeten it up. Healthy snacks don’t need to be bland and if you are craving something sweet, you can have your special treat. Try one of my favorite sweeter snacks, such as cucumbers with stevia. This is a simple snack that satisfies any sweet tooth! Stay away from the candy jar.

10. Remember, sometimes you really aren’t hungry but rather thirsty! Be sure you are hydrated and drinking plenty of water throughout the day so you don’t snack when really you are thirsty! Try adding fruit (berries, apples, lemon, limes or cucumbers) to your water for added flavor and to satisfy that little need for flavor. You can also try teas, coffees or flavored stevia packets to help liven up your water!

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Consider the following “Top 18” Healthy Snack Ideas:

1. Sliced cucumbers with a touch of sweetener (stevia)

2. Protein powder mixed with a touch of water to create a “pudding”

3. Handful of nuts or seeds (my favorites: almonds, walnuts, pistachios, cashews, pumpkin or sunflower seeds)

4. Bell peppers, jicama, radishes or celery with hummus, salsa or your favorite nut butter

5. Rice cakes with natural nut butter

6. High-fiber whole grain tortilla with a touch of nut butter and sugar free jelly

7. Greek yogurt mixed with fruit or a whole grain cereal

8. Piece of fresh fruit and a handful of nuts or tablespoon of nut butter

9. Handful of unsweetened coconut flakes

10. Protein pancakes or muffins (with or without carbs)

11. Peanut butter protein balls (see below)

12. Kale chips (see below)

13. Air-popped popcorn

14. Bowl of oatmeal with or without fresh fruit

15. 1/2 avocado, sliced and eaten as is 🙂

16. Ezekiel bread or tortilla with tbsp natural nut butter

17. Hard-boiled eggs

18. Grapefruit with a touch of stevia

Happy Healthy Snacking!!

My Simple Kale Chips Recipe:

Kale Chips

Ingredients:

kale
-seasoning of your choice (sea salt, cayenne pepper, chipotle seasoning, Italian seasoning, etc.)
Extra virgin olive oil (spray works great)

Directions:

Take kale off the stems and lie on a baking sheet. Sprinkle EVOO or use EVOO spray to make it easy. Sprinkle with seasoning of your choice. Bake at 325-375 for 7-12 minutes till just brown on the edges. If desired, you can turn on broil for a few minutes to get extra crisp. Enjoy!!!

 

Peanut Butter Protein Balls

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INGREDIENTS:

8 Tablespoons PB2 (low fat, high protein powdered peanut butter – details below)

3 Tablespoons Natural Peanut butter (w/flax seeds is the best!)

½ Cup Shakeology Protein Powder

3 Tablespoons Raw Honey

½ Cup Quick Oats

DIRECTIONS: Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it’s too sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture. Next – Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. Makes about 12 balls, 1 ounce each. Put in freezer until firm.

NUTRITION: (serving size 1 ball)

Calories: 80

Carbs: 10g

Fat: 2g

Protein: 7g

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Complete Clean Eating Thanksgiving Feast

It’s the week of Thanksgiving and I’m doing things a bit different this year and getting a jump start on the holiday before it takes over my life, come Thursday 🙂

I’ve been learning how to slow down some and take time each day to relax and spend valuable time with my family…imagine that!!  🙂

Today’s tasks included getting my morning workout in…it was BRUTAL!! Leg day with some circuits and heavy weights thrown in. I must have been kicking some butt today cuz someone asked me “what are you training for” and I consider that a complete successful day already! Ran home to get in my Shakeology and then time to hit my “to-do” list.

First off was to make my lemon jam.  We recently moved into a new home and there’s a lemon tree just oozing with ripened lemons and since I love my tea and jams in the “colder” weather (ya, you really can’t call So Cal “cold” but I figured saying “colder” would suffice), I could put those lemons to good use. Made a ginormous batch of jam and then went crazy baking some lemon pastries to freeze and save for Thursday. I’ve got a bakers heart at my core.

Now, to plan out the entire meal for Thursday so I can get a jump start on it tomorrow. Here is what will be served at our home and feel free to copy some of the recipes if you would like to.

First of all, the turkey!  I usually roast mine in the oven, after I’ve cleaned it, rinsed and dried it well. I then put a whole apple in the cavity of the turkey (if not cooking the stuffing directly in the turkey) and coat with olive oil and herbs to season. I follow the baking directions for the size of the bird.

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Next, the sides 🙂 I found this recipe for mashed squash and feel it would make me happy to enjoy as I would mashed potatoes! (my daughter will be making scalloped potatoes for the rest of the crew who want something a bit more naughty!) And grandma is bringing the stuffing so that takes care of my “side” dishes for sure! (who else loves simplistic?)

 

INGREDIENTS

  • 2 tablespoons extra-virgin olive oil
  • 2 large butternut squashes, trimmed, peeled, seeded, and cut into 3/4-inch chunks
  • 1 teaspoon coarse salt
  • 1 cup water
  • Pepper

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DIRECTIONS

  1. Heat oil in a large pot over medium-high heat. Add squashes and salt. Cover, and cook, stirring occasionally, until partially tender, about 8 minutes (reduce heat if squash begins to brown). Add water, cover, and simmer over medium-high heat until completely tender and water has mostly evaporated, about 15 minutes. Mash with a potato masher. Season with pepper.

Next up, some Roasted Green bean casserole to keep the general food choices as “fun” as usual but with some clean “twists” 😉

Roasted Green Beans with Mushrooms, Balsamic, and Parmesan
(Makes 4-6 servings)

Ingredients:
8 oz. mushrooms, sliced in 1/2 inch slices (I will use brown crimini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese

Instructions:

Preheat oven to 450F/230C. Wash mushrooms and let drain. While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends ends aligned, then trim. Repeat with other end.) Cut mushrooms into slices 1/2 inch thick.
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Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.
Of course, you’ll need a green salad, right? But no recipe needed for that 😉 and as for “rolls” here’s a clean version if you so choose to create.
Clean Eating Dinner Rolls (Makes 12 rolls)
Ingredients: 3-1/2 cups whole wheat pastry flour
1 packet rapid-rise, highly active yeast
1 tablespoon honey
3/4 cups warm water (105-115 degrees F.)
1 teaspoon. sea salt
2 teaspoons onion powder
3/4 cup almond milk (or soy, hemp, cow or rice will work too)
2 tablespoon olive oil + extra for coating dough
1roll= 152 calories

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DIRECTIONS:

  1. Preheat oven to 350 degrees F.
  2. In a large mixing bowl, combine the honey and water and stir until honey is dissolved.
  3. Add yeast to water/honey mixture and let stand until foamy (about 10 minutes)
  4. In a medium-sized bowl, combine the flour, onion powder and salt.
  5. Once the yeast mixture is foamy, add the oil and milk and stir briefly.
  6. Add the flour to the liquid mixture and stir with a wooden spoon until it gets thick enough to knead with your hands (if you have a mixer, you can do this all in one bowl with a dough hook).
  7. Knead for about 5 minutes. The dough should be slightly sticky, but firm and smooth. If it’s too sticky, add a bit more flour, 1 tablespoon at a time.
  8. Coat the ball of dough in olive oil, cover the bowl with a towel and allow the dough to rise for 1 hour.
  9. Now break the dough into 12 equal pieces and roll into balls.
  10. Place on an oiled cookie sheet, cover with a towel and let rise for 1 more hour.
  11. Brush the rolls with a small amount of milk (whichever type you used), using a basting brush.
  12. Bake rolls for approximately 40-50 minutes. They should have a nice golden brown crust when done.
  13. Remove from oven and cool on a cooling rack (if you can wait that long. Mine were half gone before they got cool enough to put in storage).

Now time for DESSERT!!!! I know it can’t be a true Thanksgiving without a “pumpkin” pie style dessert. So here you go 😉

Ingredients

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For the cupcakes:
    • 1 can pumpkin or 1 1/2 cups pumpkin puree
    • 2 very ripe bananas
    • 1/2 cup coconut sugar
    • 1 1/2 tsp cinnamon
    • 1/4 tsp ginger
    • 1/4 tsp nutmeg
    • 1/4 tsp sea salt
    • For the whip topping:
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans

Instructions

  • Preheat oven to 350.
  • In a food processor, combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  • Spoon the mixture into lined muffin pan. I used silicone liners for mine. They don’t stick like paper liners can.
  • Bake for 20-25 minutes.
  • Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  • To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!

That makes my heart happy and of course, the family time will only be the highlight of the day! Hope these recipes help you find what you need for the special day! Don’t miss my rundown of how I will handle the big day…workout and meal plan all laid out for you!

Still on track with my foods this week and not allowing any small setbacks to continue. Success means you get back up when you fall…not that you never falter. Happy meal planning!!

 

 

Prepping for the Holiday

Sunday is a great day to meal prep for the week ahead; and since this week is a holiday week.. it might be a bit different than your typical week.  My kids are off of school all week (I don’t remember having the whole week off from school before Thanksgiving!! Maybe the ACTUAL day and Friday…which was never “Black Friday” either but I’m getting off topic). Let me help with some basic tips I usually follow each year.
My first goal is to actually enjoy the holiday and not feel like I need to choose between complete deprivation or a total “binge – fest”.  You can have your Thanksgiving meal and lose the guilty feelings too! The first thing you need to understand is that choosing to eat healthy is not a punishment. It’s not a punishment to use portion control…that’s simply making the choice to eat what your body needs as a balanced lifestyle choice. Don’t you see the cycle of over-eating and feeling lethargic, guilty and grouchy? The feel good vibes that we associate with the foods that bring us joy only lasts for a short time…then the sugars and fats can have the opposite affects on us, right?  Another thing that usually happens the next day; following a binge, is that you find yourself craving more sugary foods and you are back in a vicious cycle that could have been eliminated by simply having a successful plan written out.
While I still enjoy having a sweet treat now and then, and especially during the holiday season, I plan when I have my sweet treats and how I eat before and after to help me stay balanced and feeling happy. Portions are the key to keeping on track (and why I have decided to stay with the #21DayFix container system). So that means that even though it’s the holidays (or should I say especially since it’s the holidays), I’m still eating every 2-3 hours. I’m also planning when I eat my proteins, carbs, veggies, fruits and healthy fats. I also NEVER skip my daily Shakeology.
 Here are some tips to get the most out of the holidays and still enjoy them as you would like to. Are you ready??
First of all, it’s best if you get in some activity to counter any extra calories you may be consuming during this coming week.  I would recommend sticking with your regular workout schedule, if you have one. If you are traveling and staying at a hotel, use your laptop and do your workouts in your hotel room. (Trust me, I’ve done this all through last year while traveling and staying overseas).  You can also go to the gym and improvise with another form of a workout if you don’t have a laptop of workout videos with you.  If you are staying with family or friends, find someplace in their home you can do an early morning workout and not disturb anyone else. (or why not ask them to join you for some bonus fun?)  Seriously, I’ve heard so many excuses regarding working out during this time of year but if you really want to workout, you will find a way to get it done. How about even going for a walk or jog in the neighborhood you’re in? Get some fresh air and involve those around you to help inspire your loved ones to start a healthier journey this season.
How is your water intake as you travel or are busy with cooking and planning? It’s so easy to NOT drink your water if you don’t carry around a water bottle. Make sure you choose water first over other drinks offered and drink at least 1/2 of your body weight in ounces every single day…or 3-4 liters to keep your body hydrated and feel fuller along the way.
What does my week look like? I will follow a normal meal plan and workout schedule on Monday, Tuesday and Wednesday. Thursday starts off with an early workout to start my energy for the day and then my Shakeology will follow to get the best start of all. I’ll have a snack in the later morning and then a light lunch as usual.  Thanksgiving meal is usually a late lunch/early dinner so since I’m cooking, I can plan my meal around the foods I know and love most.  I always fill my plate first with salads and dark veggie choices…and the “green bean casserole” you know and love doesn’t count as this option! 😉 I then pile on the turkey because I don’t get it as often as I would like and I know it makes my body happy! As for side dishes, if there is one that I really want to eat, I’ll have a small portion and enjoy it with “dignity and a fork in front of others”….(it beats spooning it mindlessly into my mouth later by myself bcuz I deprived myself of what I wanted most).  Knowing what the menu will be ahead of time will help you; whether you are hosting or not. Don’t ever leave anything to chance…as it never works out in our favor that way. And when all else fails, offer to bring one of your favorite dishes and eat that as you’ll know exactly what it includes.
I always choose a dessert and drink my tea or coffee with it and enjoy the company as much as possible. I used to just scarf down foods and focus more on that aspect than the people…and learned that never made me feel successful in any way. You need to find the right balance for you and stick to it year after year. Knowing what makes you feel your best…and what doesn’t…can help you succeed and actually be able to inspire others along the way.
As for Friday, I choose not to “Black Friday” shop and just hop back onto my workout and clean and healthy eating plan. If you like to go shopping on Black Friday, you can choose to fit in a workout after the shopping is done but your priority should be to fit in that session. Balance is key this time of year. There will be times you need to choose to pass up something you really love or are craving…but it’s the end goal that matters most so surround yourself with like minded people who are on a similar mission to succeed through the busy season.
It can be done…it has been done and you can do it this year too!!!
Tomorrow, I’ll be sharing some of my healthier holiday recipes and swaps to make your holiday season the tastiest and healthiest of all time!
NOTE:  I am going to be starting a holiday survival guide group December 1st through 31st.  If you want some tips just like this to staying on track for the month of december and that extra level of accountability then make sure to join below!
The requirements are 30 days of Shakeology, Fitness Program optional, option to start with the 3 day refresh, Piyo and or the 21 day fix!  Think about it this way! Don’t wait until after the holidays to get started.  You can actually lose an average of 2lbs a week between now and Christmas! Think 10 lbs gone before the ball drops on 2015!

 

Let’s End Adrenal Fatigue Together

Adrenal Fatigue

This is fast becoming an epidemic in our current society.   Have you noticed any of the following symptoms in your own life and body?

  1. You feel tired for no reason.
  2. You have trouble getting up in the morning, even when you go to bed at a reasonable hour.
  3. You are feeling rundown or overwhelmed.
  4. You have difficulty bouncing back from stress or illness.
  5. You crave salty and sweet snacks.
  6. You feel more awake, alert and energetic after 6PM than you do all day.

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Due to our busy and stressful lifestyles these days, our adrenal glands are being overly taxed and are leaving many in dire need of serious attention!! Think about your adrenal glands as a bank account. If you keep withdrawing money and never replenish the funds, you will eventually be overdrawn, right? Now look at our lives these days.  We are always on the go. We are feeding our bodies processed and refined “foods” (I don’t really consider these items as “food” so hence the quotation marks!). We are living on energy drinks to perk us up; we are needing caffeine to wake us up in the morning and then requiring a glass of wine (or more) at night to wind down. We are not sleeping as soundly or as much as we need to and we are definitely NOT taking a pause in our days because there’s just too darned much to do!!!

This describes the average American’s (or most people world-wide) lifestyle.  Over time, this routine depletes our adrenal reserves and leaves us with the symptoms above.

Then, add in the holiday season or a busier time of life for you and it’s over-drive time and we tend to think that we can “make up for it” later when things settle down; but that just doesn’t happen all on it’s own. We need to take responsibility NOW and take care of our bodies’ needs or there may be more issues down the road that are irreversible.

Let’s talk a bit about how our adrenals work and how they become overly taxed;

Our adrenal glands help us deal with the “fight or flight” syndrome or typical stress related issues.  But think about this syndrome happening day after day all day with no relief? You go to sleep thinking about stressful situations and you wake up knowing the stress is still there and you’re constantly running or in that “flight” state that is taxing your body with limited, or no, rest. The adrenal glands become overly drained and eventually will burn out.

An interesting new finding in the detection of adrenal fatigue and exhaustion is muscular and joint pain. Five skeletal muscles are related to adrenal gland function: hip to knee region, inner thigh region, calf regions and feet.  You will have weakness in one or more of these muscles when the adrenal glands are malfunctioning. Because of the muscle attachments in the low body, you can have leg,  low back and pelvic area pain. Some people will have problems in just one area while others will have a combination or all of these muscle/joint problems. In any case, if you have knee pain, low-back and pelvic pain, sore and tired feet, fallen arches or ankles that constantly sprain – you really need to pay attention! We have been taught to not listen to our bodies.  When symptoms arise, we are told to “cover it up” and take an aspirin, right? How about dealing with the issues that arise instead? Our bodies are resilient and only have issues when there is a problem to be remedied. So let’s stop the insanity and listen up! 

Adrenal fatigue can begin to show up in people as early as in the mid-20’s and become more pronounced in the mid-40 age ranges.  It also affects women who are pre-menopausal or going through menopause.

What to do if you think you may be suffering from this issue? You can always visit your doctor and get tested to see if it is in fact, your problem. Or you could decide today that regardless of the testing, if your body is having issues such as these…it is not how your body should feel.  Starting fresh with a “reboot” and better habits that can change any unhealthy outcomes should be the next step no matter what.

The question has been asked whether we can permanently damage our adrenal glands or can they be restored?

The answer, you’ll be happy to know, is that they can definitely be restored. However, if you don’t take action and just decide to “live with it”; your chances of having major issues as a result later, rises. Think about when you are injured or have a setback with an illness or infection; when your adrenals are taxed and your body isn’t able to work properly to restore your health, you will not recover at the normal pace. You may also have imbalances in the immune system and maybe even develop an auto-immune condition over time. Potentially, it can lead to some serious consequences but addressed sooner than later, will allow you to better overcome these problems and enjoy better health.

I also hear from so many of my clients and people who are dealing with extra fat storages due to adrenal fatigue. Belly fat that won’t budge? Listen up….

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How do our adrenals and fatigue result in extra body fat? First of all, cortisol is our main stress hormone. It increases our insulin production. Insulin is a fat “storer”, so you are basically multiplying the fat storage with extra cortisol.  These factors can make you insulin resistant and this can lead to becoming pre-diabetic over time; and eventually diabetic, if not addressed.  Secondly, it can affect your thyroid; and your thyroid is your metabolism. When you have high cortisol levels, it completely supresses your thyroid function.

Like mentioned above, our bodies are pretty adaptable and when we are in the adaptation phase and the beginning of stress – what initially happens is the cortisol levels will elevate – which is just the body’s attempt to try to normalize and power through to keep you going as you normally would. It is working to keep you safe at all times and in survival mode. But eventually, that cannot keep up forever and the opposite will occur.

How can we reverse these issues?

#1: Good Quality Sleep!

We are tired, right? Fatigue is a symptom of adrenal fatigue but you’ll notice that at night, your mind just won’t shut off. You can’t relax and may even get more stressfully energetic. It’s that “Tired but Wired” pattern. You know you have to go to sleep because you have to get up in a few hours but at the same time, you can’t calm your mind down.

When you sleep, your adrenal glands are being recharged.  Your “bank account” is growing. The required amount of adequate sleep is 7-8 hours each night. I hear too often people tell me, but I only need 4-6 hours of sleep and I’m fine. Or “I can’t sleep that long” but physiologically, this deficiency has an effect on your body. So make sleep a priority.

#2: Do the RIGHT type of exercise.

Exercise can decrease stress levels but it can also elevate cortisol levels.  If you are feeling some of the issues listed above, you may need to change up your workouts to help alleviate added stress.  One exercise that has been known to cause added stress is running. Again, it can raise your “feel good” hormones for a time but running for 30-45 minutes, or more, each and every day can elevate those cortisol levels more than you know.  If you already have symptoms of adrenal fatigue,  you would be wiser to choose some low intensity workouts instead. Some examples would be yoga, PiYo, or even H.I.I.T. workouts; where you work hard for a short time and then recover briefly.

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Running more than 3 miles will increase cortisol levels but it’s not always a bad thing. 🙂 We need to have some cortisol and we have spikes throughout our days. The thing to look for is how your overall well being is and if you’re feeling groggy.

#3: Hit the PAUSE button

Many of us run from task to task and never really take a break or hit the pause for a bit during the day. Meditation, yoga, mindfulness for about 10-15 minutes a day will help you get in tune with your body.  Prayer is also a great form of meditation.  PiYo is a great pause with some exercise added in too.

#4: Your Diet

Your adrenal glands require specific nutrients to make the right hormones.  If you follow the typical western diet and eat a lot of processed foods, white foods and fast foods, your diet may be lacking the essential vitamins needed to make your healthy hormones. The easiest way to alleviate this issue is to add in supplements to offset the imbalances and choose the cleanest and purest foods sources.

Shakeology will close the gaps in your daily nutrition; and eating a clean food diet will seal the deal.

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Another important factor is to watch for undetected food allergies.  90% of our food allergies can be due to dairy, eggs, wheat, gluten, soy, corn and/or peanuts.  If you are unsure whether you suffer from food allergies, the best practice is to start a 30 day elimination diet and cut out these food sources to see how your body responds. After the month is over, start to introduce the foods back one at a time, and take note of the results or how your body feels.

#5: Reduce stimulants

Caffeine is an adrenal stimulant so it actually is a hormone that will increase your blood sugar levels.  Do you have a problem with caffeine? To best find out, monitor your systems to see. If you skip your morning coffee and have a raging headache because of it, you definitely have a problem.  White sugar is another stimulant to be reduced or omitted; as well as alcohol.  Skipping those nasty energy drinks will help you get a better handle on your issues.

All in all, it may seem like a ton of work to help your symptoms and alleviate any unnecessary health issues down the road; but it doesn’t have to be. I invite you to use the system that has been helping me with my current success on these issues. Using our 3-Day Refresh to clean out your system and “re-set” your body internally and then jumping into a clean meal plan with daily Shakeology and PiYo workouts will get you the best of all your results…both physically, mentally, health-wise and peace of mind. To apply for my next support group to alleviate adrenal fatigue and restore your body with others on the same mission, please fill in the survey here and let’s get us on track to a healthier, happier and more successful year ahead!! https://kathyprofitness.wufoo.com/forms/z1xykdnw0c4aqh8/

 

Help Me Get Through the Holidays!!!!

How many of you are already dreading the amount of work and money you will spend this holiday season?

How about the lack of time you will have for your own needs and goals?

I have to say that this year I am DONE with the excuses, the “no time” “no money” “I’ll wait until Jan. 1st” mindsets!!!  Aren’t we tired of getting the same results; year after year after year???

I say we finally stand up and take action for our own sake! Why put off the things you need and want most for lack of motivation and commitment? I say, you CAN achieve your results (or at least maintain them) and it won’t take any extra time at all!! What am I talking about? How about the fact that you can simply add in better food choices and get adequate rest between now and New Year’s day and get some success to show because of it?

Don’t believe me?  Let’s make it “interesting”!!! I guarantee your results or your money back! That’s exactly the kind of guarantee we all need this time of year, right?

So, what exactly am I offering you?

For the next 8 weeks, you will get my constant support, motivation and attention to maintain or reach new goals before the “resolution” season comes! By that time, you’ll already be 8-10 lbs ahead of the others who gained that amount of weight due to overeating, stress and not having the right type of friends to help them stay on track.

But what about Thanksgiving, Christmas and New Year’s days? What if you LOVE to eat the foods during those holidays and don’t want to feel like you are being deprived by having to make alternate choices?

That’s easy! I’ll help you between the holidays and then give you the green light to enjoy whatever you want on the actual celebration day!

How does that sound? This will work and I can guarantee you it will!

But wait, there’s more! 😉

I will also throw in some financial helpful training to get you through the holidays without feeling like you are wiping out your savings account or maxing out all of your credit cards. It’s about simple steps to planning ahead; just like you’ll learn for your health and weight loss goals. Fail to plan; plan to fail! Right?

We only have control of two things in life;

What you put into your mouth and what you do for exercise/movement. The rest is out of our control. So, we may as well surround ourselves with others who want to maintain a positive mindset during the most stressful time of the year. This should be enjoyable; not something you feel obligated about.

Watch this video and tell me if you are IN! I am going to start the group this week (first week of November). So if you are serious about getting off the tracks to what you usually do and making some NEW habits and successes prior to the New Year; this is your sign! Send me an email today with the title; “I’M IN!!” http://www.spazzykay@gmail.com