Insecurity...

Since my last post, I found out that I am in adrenal failure. It IS reversible and have to work harder at getting on a sleep regimen, de-stressing (yeah, I don't know what THAT means), and really be on point with my clean eating. 

But today, I want to talk about insecurity! We ALL face it - on various levels and types of it - but we all got it.

Insecurity is the recognition of an area of vulnerability, the general sense of did-ease in one's own skin. It is like a mold in your kitchen: it's never welcome, but it seems to crop up in all kinds of places. The difference is this: I would never let mold remain on my bread or in my fridge, yet so often we women (and men) readily accept insecurity like it's a normal part of life.

We have insecurities about appearance, approval, relationships, achievement. Insecurity keeps us self-focused and ultimately paralyzed in our life and relationships.

So we (including myself) need to stop feeling this way and find our security in Christ - beautifully and wonderfully made! This is hard when society berates us and fills our head with the impossible to live up to. By just doing and being the way GOD created us to be and WHO we are - that's enough to be at peace with ourselves. 

Healthy and Free - Adrenal Health

Happy June! It's been a couple of days since I last posted - I was reading and researching about adrenal and thyroid health. Have you ever been to the Dr and they want to run tests on your thyroid as the possible cause for your weight gain? I know I have - EVERY. SINGLE. TIME. It's frustrating when it ALWAYS comes back as my thyroid is "fine" or within "normal range." Here is what I found out while researching/reading about this:

Stress - whether good or bad - can throw these 2 glands out of wack. There are 2 types of stress: acute and chronic.

Acute stress: more of you day-to-day, short term stress - like being caught in traffic, cook dinner in a time crunch, getting to work on time, etc. This type of stress comes and go and fairly simple to manage.

Chronic stress: this is the kind that you want to avoid. This is where a person never sees a way out of a miserable situation. This is extremely draining and potentially even fatal. After a long period of time, the body thinks that it is being threatened and the response is it begins to shut down your major organs, including your nervous and immune system.

Symptoms of adrenal fatigue include:

• Daily cycles of energy bursts and fatigue
• Cravings for foods high in sugar/fat
• An increase in PMS and symptoms of menopause
• Mild depression
• Lack of energy
• Decreased ability to handle stress
• Muscular weakness
• Inflamed allergies
• Lightheadedness
• Decreased sex drive
• Frequent sighing
• Inability to handle food that are high in potassium w/o combining them with fats and proteins

Solution:

• REST
• Laugh
• Excerise
• Minimize stress
• Eliminate negative people
• Eat regular meals (breakfast, lunch - so important to remember to eat these 2)
• Chew your food - chew slowly - will help your body work harder to break down the food
• Have FUN every day!
• Eat smart - stick to whole, unrefined carbs - eat clean
• Eat YOUR VEGGIES! - Eating 5-6 servings of veggies a day
• Use your salt shaker - Pink Himalayan salt and Celtic sea salt - not the kind you would normally use
• Vitamins C, B complex, E
• Calcium and Magnesium
• Licorice root - this is a root that promotes a healthy digestive system and cholesterol levels

Nutritional Supplements....

As people that are researching eating clean, the types of exercises to burn the most fat, how much water they should really be drinking, what the best protein shake they should be making, there is also the talk, concern, or research of nutritional supplements.

The vitamins and minerals found in our nutrition are essential to our ability to function properly. God designed food to meet our bodies' needs. We don't need to take supplements IF you are eating a diet full of nutrient-rich foods, staying hydrated, sleeping well, and have very little stress in your life (I don't know about that one - that's a hard one to keep in check). That scenario is not our norm of course. But the best way to NOT have to take supplements is eat whole, organic foods. If you are busy and "always on the run", you can take supplements in order to AID your body in maintaining a healthy lifestyle.

A good rule of thumb to make sure that your supplements are for you - make sure that they are either fruit- or veggie-based as well as certified organic; not synthetic. Always read the labels. Let's talk about which ones you should be taking, if you choose to do so.

Multivitamin: start with a good, organic multivitamin.
Omega-3s: these are fatty acids that are key to helping the body to reduce unhealthy inflammation. We get these from fish oils (like salmon), krill, flax seeds, chia seeds, and hemp seeds. Use good, organic fish oil (preferably from deep-sea fish).
Vitamin D: We get this from the sunshine and food (mostly animal-based). By having enough Vitamin D, this will help maintain healthy sleep patterns.
Probiotics: these promote good, healthy digestion and overall health for your gut. Organic yogurt, kefir, and kombucha is the best way to get this.

Home Remedies:
Tumeric: helps fight cancer, relieve arthritis, control diabetes, reduce cholesterol levels, promote healthy immune and digestive systems, and help in preventing Alzheimer's and liver disease.
Apple Cider Vinegar: Make sure it's raw, unpasteurized, organic ACV (Apple Cider Vinegar) - it'll have what looks like stringy residue that is in the bottom of the jar. One ounce in warm water and add some raw, local honey to help with the taste will also aid in digestion.

Just start slow and see what works best for your body and your activity level. If not sure, consult your Dr or do some research to find out to take to your Dr and discuss.

Detoxing, Part 2

There was so much information in the first part of the detoxing, that I didn't want to overwhelm you with ALL the info. Here is simple break downs for the 2nd part and very useful to understand how our bodies work, what it needs, and how we can help our own selves work more efficiently - not harder.

Detoxing the liver is very important. It is the 2nd largest organ that we have and it's function is to help with digestion by producing bile. The bile helps break down fats into smaller units to metabolize. Foods that my help in promoting liver health include avocados, dandelion greens, asparagus, walnuts, organic spinach, grapefruit, raw tomatoes, carrots, garlic, Brussels sprouts, and kale. Don't overdose on the kale, as it can cause flu like symptoms and be pretty potent!

The skin. I'm sure you can guess what the best detox for your skin is... You got it... WATER! Our skin is the largest organ and one of the most important ones that you have. Try having foods that are high in water content, like cucumbers and melons. When you sweat, your skin is getting rid of the toxins, so don't be afraid to SWEAT! :) If you get bored with drinking just plain ol' water - try "detox water". Easy to make and yummy too (might take a minute to get used to, but oh so helpful!) Simply pick your favorite citrus fruit (lemon, orange, grapefruit, etc.) and pair it with your favorite fruits. Popular ones consist of combos like lemon with cucumber, mint with watermelon, and lime with raspberries. Chop fruits and put them into a jar with water. Allow to sit for 30-60 minutes, then drink it! Bottoms up!

Grounding - this is the process of aligning yourself with the electromagnetic field of the earth - walking barefoot in the sand at the ocean (MY FAVORITE!!!)

Fasting - listen to your body. Best way to go about that is simple - if you chose to do a fast - eliminate all food EXCEPT fruit, veggies, and water. There are different types of fasting: juicing, water, "Master cleanse", and the Daniel fast. Before you start any fast, research it. Read up on it. See which one, if any, will be best for optimal results for your particular body and your needs AND consult your Doctor before starting any type of fasting.

Next time will be on Nutritional Supplements... stay tuned! :)

Eating Clean - Detoxing Part 1

This journey of health is an amazing one. Just taking it one step at a time, and NOT all at once, is the key. Your mind and body WILL NOT be able to process it all at once. It will just set you up for failure...and that's what we DON'T want.

Today is about eating clean. What we put in our bodies to fuel it, is so key and important. So, continuing in the book "Healthy and Free", there is a segment on this very topic.

"A drawback to dieting is that it can indirectly exacerbate a weight problem. Recognize the triggers that cause emotional eating, stop dieting, and start nourishing your body with healthy, organic, living foods. Your body needs food to burn fat. When you starve your body, your brain tells it to store all your fat, because it knows that it's not getting enough in your diet. Once you begin to eat good, healthy, clean foods, your body will respond and will work for you.

"Clean eating" means that you consume foods that are pure and true in their natural form. This includes an abundance of foods like fruit, veggies, healthy proteins, and good fats. It helps eliminate processed foods like refined sugar, salt, and flour from your "diet".  There is the old saying, "If you can't read or pronounce the ingredients, don't eat it!"

Protein should be a fundamental part of your diet. It's recommended that you eat one gram of protein for every pound that you weigh. Protein is one of our main body builders - from muscles, hormones, enzymes, and antibodies. When choosing proteins, try to stick to high-quality, organic sources such as lean red meats, poultry, fish, cottage cheese, milk, natural nut butters, peas, broccoli, organic corn, chickpeas, spinach, and kale. There are also many good protein powders that can help supplement the protein intake. There are vegan protein powder made of peas, hemp, and cranberry - YUM!

Fats, when eating good healthy fats and in the right amount, can actually aid in weight loss, as well as metabolism. You need to have between .3 and .6 grams of healthy fat per pound of body weight. You can find these healthy fats in foods like: wild salmon, cod, nuts, seeds, avocados (which are a "complete" food meaning they contain fat, carbs, and protein), and oils (flaxseed, olive, fish, and coconut).

Carbs provide our bodies with energy and the lack of them will actually increase cravings for sugar and other junk foods. You will want to stick with complex carbs that are commonly found in veggies, wholemeal breads, and cereals. Other types of food that you get good carbs can be found in spinach, yams, broccoli, beans, brown rice, quinoa, zucchini, lentils, skim milk, whole grains, and many other leguminous plants and veggies. For breads, Ezekiel bread or Manna bread or any sprouted grains bread.

Sugar has been proven to be more addictive than hard drugs! We need to find healthier alternatives. These alternatives need to have a low-glycemic sugar that will not spike your blood sugar level. You will need to be a 55 or below on the glycemic scale. These can come in the form of: Natural Maple Syrup: 54; Natural Honey: 50; Natural Yacon Syrup: 1; Coconut Palm Sugar: 35; and Stevia: 0 - make sure it is pure Stevia - that it hasn't had corn syrup added to it. Please stay away from Aspartame and Splenda - linked to numerous diseases and conditions.

"Superfoods" are powerful additions to nutrition that provide high doses of antioxidants, vitamins, and minerals. Chia seeds, Gogi berries, hemp seeds, flax seeds, and Kale." There are many more - you just have to do the research.

This is just a start of what is out there - so sorry that it was a long one today, but it is SO important to know HOW to fuel your body for it to run properly and efficiently. Let's feed our bodies the right way and live cleaner, healthier lives for ourselves and our families!

Get Moving...

Continuing with the "Healthy and Free" book that I'm reading, we have come to the section about "Get Moving!"

Have you ever thought or felt, "If exercise were a pill, it would be the most cost-effective drug ever invented." When we sit on the couch, being sedentary, we feel tired and/or a little foggy-brained. Once we get up, though, we start to feel better, proving we are not created to be sedentary.

Do you have to go to the gym to get results? NOT at all! I just want to encourage you to just move! Whether it's going to the gym, riding a bike, playing sports, or working out in your living room, the sacrifice of exercise is minimal compared to its benefits!

Not only does exercise benefit your physical body, but it also has great benefits for you mind. It has been proven that physical activity can help combat depression and mental fog, relieve stress, and improve body image, and self-esteem.

Don't limit yourself to one type of exercise. There are different types that you should consider. Here are some options:

• Cardio - this is getting your heart rate up
• Interval Training - a high intensity workout that includes focused and intense lifting that keeps heart rate pumping, then followed by a short break to slow your heart down.
• Crossfit - workout that combines cardio, weights, gymnastics, and core training
• Swimming - great way to add cardio - even muscle tone - to your body. It is also helpful that it's non-weight bearing to help with joints
• Stretching - this is crucial for your body as it starts the flow of blood to your muscles, which will help you move better
• Pilates and Yoga - this is a great way to stretch and tone your muscles. Take the eastern religious aspect out of yoga and replace with focusing on the Word of God. Pilates focuses and challenges your core while also working other parts of your body.

These are just a few ideas to help you in the fitness journey. The goal is to find something that you enjoy so that exercise doesn't have to become a chore.

JUST DO IT!

The Power of Sleep

It's amazing what sleep can do for a body! Sleep is a powerful tool in a healthy  lifestyle. Life seems to be so packed full with events and busyness that sleep often takes a backseat. Perhaps you feel guilty when you start to feel run down and decide to rest because you expect that you should have been able to get by on only a few hours of sleep. Too many of us feel that there are more productive things to do with our time than just sleep.

We have to change our thinking and allow our bodies to sleep. Rest, even a power nap, may help improve your health and quality of life dramatically. Our bodies recalibrate as we sleep. Our whole system are restored. Sleep regulates hormones, as those that regulate appetite. 

When you deprive yourself of sleep, you are only setting yourself up to fail physically and sometimes emotionally. Many people spend their lives serving till they came to the end of themselves. By putting themselves last, many went into burnout and some made bad choices. Sometimes the cause for failure in people's moral lives can be traced back to prolonged sleep deprivation. 

To ensure to help your body get the best rest possible, eat a SMALL portion of protein. This helps aid the body in the process and helps burn fat as you sleep. 
Sleep is the foundation for good health because without it, the body simply cannot reap the benefits of a healthy lifestyle. 

DO NOT BE AFRAID TO ALLOW YOURSELF TO REST AND SLEEP!