To Weigh or Not To Weigh…

To Weigh or Not To Weigh…

by | Oct 9, 2018 | Cleansing, Diets, Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

What the numbers on the bathroom scale really mean.

We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction – or not quickly enough in the right direction!

Here are 6 truths about those annoyingly normal daily weight fluctuations:

 

1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.

2| When you wake up after fasting – usually for around 12 hours, you’re completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.

3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs. due to waste that could be lingering in your large colon.

Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.

4| Your scale doesn’t just weigh fat. It weighs muscle, bone, organs, water, and as you just learned – poop!

When you lose weight, it doesn’t necessarily mean that you’ve lost body fat as the average bathroom scale has no way of telling you what bodily tissues you’ve lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.

FACT: The more muscle you have the more energy your body burns, even when you’re just sitting around – due to the fact that it’s a metabolically active tissue. That’s one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.

5| Likewise, the scale can’t tell if you’ve gained muscle.  Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.

THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that’s why when you gain muscle and lose fat, your figure appears slimmer and more firm – but your scale weight may not change much.

6| For all the ladies out there…it’s not you, it’s your HORMONES!

Some women can gain up to 10 lbs. right before or during their period. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!

 

Our bodies also tend to lose Magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings – especially for sugar.

 

Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.

 

THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.

 

Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!

 

“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.

It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”

— Steve Maraboli

 

 

Oil of the Week – Spearmint

 As a milder alternative to other mint essential oils, Spearmint is gentle enough to use topically or while cooking, without losing any of its freshness.

Spearmint is a perennial plant that grows 11-40 inches tall and flourishes in temperate climates. It is widely used in gums, candies, and dental products for its minty taste, and to promote fresh breath. Spearmint has been used for centuries for its digestive benefits.

Its sweet, refreshing aroma is cleansing and uplifting, making it ideal to evoke a sense of focus and a positive mood. Spearmint is very different from Peppermint, making it a milder option to use on children and those with sensitive skin. In cooking, Spearmint is frequently used in salads, drinks, and desserts, but it can also be used in homemade salad dressings and to marinate meats.

Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Your Thyroid: Food, Help & Testing

Your Thyroid: Food, Help & Testing

by | Jul 29, 2018 | Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

Your Thyroid: Foods, Nutrients to Help, & Testing!

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate the metabolism of ALL cells. This is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

The thyroid gland is not isolated from the body – it is one of the master glands and works synergistically with other organs and elements in the blood. For true symptom improvement, it’s important to address the foundational elements that are required to survive: good quality food, good digestion and assimilation of nutrients, good sleep, movement/exercise, address, and manage stress.

It’s estimated that at least 3.7% of US adults have an underactive thyroid; I’m one of those!!

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight, and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test.

 

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body….in this case, it’s the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) and you can be at risk for an iodine deficiency.

It is important to know your thyroid function tests. Tests that I recommended to clients are: TSH, free T3, free T4 & TPO antibodies. This is not meant to be an all-inclusive list of laboratory tests used to diagnose or treat a condition, but it can help give you and your practitioner an idea of the health of your thyroid.

 

Foods and nutrients for your thyroid

Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Selenium-rich foods are Brazil nuts, mushrooms, meat, and fish. Discuss supplementing with your practitioner.

Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

 

Conclusion

If you have concerns about your thyroid, then ask to be tested. That, along with testing for celiac disease, can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Testing is an important piece of the puzzle and helps you to get a clearer understating of how your body is functioning. It’s also a great way to become your own health detective.

I have recently partnered with a company called Your Lab Work.

Your Lab Work is a company owned by Dr. Alan Hopkins and his wife, Amy Beth. The beauty of this company is that it allows you direct access to the lab test you want at an affordable price. Why purchase labs here? Well, the truth is that routine testing frequently misses a significant percentage of low thyroid cases, and as a result, patients are often told their labs are normal.  Insurance often won’t cover these advanced lab tests.  Once they are done, you will know where to narrow in on your issue(s).

In addition to full thyroid tests, they offer baseline testing in the areas of: nutrition & toxic metal testing, inflammation, hormones & adrenal function, & weight loss & metabolism. You can get the labs on your terms and at affordable prices.

Be your own health detective and learn what lifestyle changes can help you to thrive.

If you’d like to be tested, you can order labs here.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an affiliate with Your Lab Work, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

What to Eat for Healthy Skin

What to Eat for Healthy Skin

by | Mar 27, 2018 | Cleansing, Hormones, Self-care

There are so many things that can go wrong with the skin: dryness, redness, blemishes, etc.

Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.

How better to do this than with food?

Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) to consider if your goal is healthier-looking skin.

Let’s dive in.

Skin Food #1 – Water

No doubt hydration is key for healthy-looking skin! Water and other hydrating fluids are great to help your skin stay moist and supple.

And for a bit of an extra anti-inflammatory hydrating boost, try boosting your water with anti-inflammatory green tea (sugar-free if possible).

Skin Food #2 – Fish

Fish contains many nutrients important for skin health – omega-3s, and vitamins A and D to name a few.

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.

Skin Food #3 – Bell peppers, citrus, and broccoli

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

Vitamin C is necessary for your body to make collagen. So, foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

FUN FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

Skin Food #4 – Bone broth

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

Glycine helps speed the healing of the skin and the gut. Win-win.

Skin “Food” #5 – Sleep more & stress less

I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritise sleep and stress management, and you can see results in your life, and in your skin.

Watch out for these foods

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.

It’s hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it (me). Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

Third in line is dairy. It could be a hormonal response or even an insulin response. We don’t quite know why, but many people who cut out dairy report better skin.

 

Conclusion

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.

Recipe (Omega-3 vitamin C rich): Not Your Typical Salmon Salad

Serves 2

  • 4 cups baby spinach (or mixed greens)
  • 1 bell pepper, chopped
  • 1 cup cherry tomatoes
  • ½ large cucumber, chopped
  • 8 oz smoked salmon, or 1 can salmon, roughly chopped
  • Drizzle of your favourite (gluten-free, dairy-free) dressing

 

Instructions

Place 2 cups of greens into each of 2 bowls.

Top with veggies and salmon.

Drizzle with dressing.

Serve & enjoy!

Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.

 

Thanks for reading and keep well,

 

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Why Sleep? Your Adrenals Need a Break

Why Sleep? Your Adrenals Need a Break

by | Aug 15, 2017 | Cleansing, Hormones, Self-care

Unfortunately, in today’s modern world too many of us are in a constant “fight or flight” mode. We respond as though a saber-toothed tiger is ready to attack. We’re not literally in that frantic position, but our bodies are often reacting as if we were fighting for our lives. Our adrenal glands, located on top of each kidney, are forced to work overtime in an effort to deal with stress from all sources: injury, disease, work, family, finances, environment, etc.

 

It’s hard to imagine these small endocrine glands, essentially the size of a walnut, responsible for the manufacture and secretion of vital hormones such as cortisol, estrogen and testosterone. The cortisol production is crucial for the body to combat stress. Whereas thousands of years ago the stress was a finite amount of time – you either outran the predator or survived or you were eaten – nowadays, stress seems to be a state of being for so many people.

 

Although not getting along with a boss or missing a bill payment are not life-threatening like the saber-toothed tiger, our bodies react to the stressors in a similar fashion. The body starts to feel unsettled. More and more cortisol is produced because the body believes it needs massive amounts of energy to run for its life. This happens over and over again throughout the day.

 

Here’s the problem: chronic stress can overload the adrenal glands to the point of exhaustion. For some, the fatigue will become overwhelming and the adrenals will no longer function properly to provide the energy and resources the body needs on a day-to-day basis. When someone is exhausted, a natural suggestion is to get more sleep. That’s not always easy with adrenal problems because insomnia is a common symptom. There are, however, steps you can take to prepare yourself for sleep, which is certainly one of the best ways to refresh and rejuvenate your body, mind and spirit.

 

For better sleep and to heal your adrenal glands:

 

  • Go to bed at the same time every night between 10-10:30pm.
  • Avoid stimulants such as caffeine and sugar in late afternoon/evening (or remove them completely from your diet to avoid any rollercoaster-like blood sugar surges).
  • Keep a gratitude journal near your bedside. Every night, list five things for which you are grateful. Remind yourself that even though you may feel fatigued, there are wonderful aspects of your life and many reasons to heal.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Bye Bye Sleeping Through The Night

Bye Bye Sleeping Through The Night

by | Mar 14, 2017 | Hormones, Self-care, Women over 40

Have you said “bye bye” to sleeping through the night?

 

Are you feeling exhausted or “running on stress hormones” all day?

 

The science of sleep is fascinating, complicated and growing

 

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

 

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

 

Do you know that lack of sleep may even negate the health benefits of your exercise program?

 

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

 

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.

 

Try not to skimp!

 

Tips for better sleep

 

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

 

  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.

 

  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.

 

  • Stop your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to become evening.

 

  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, turning off the computers and perhaps reading a book or having a bath.

 

Sleep isn’t just important for your mind and body to have energy and be alert. Lack of sleep can contribute to serious health issues which you don’t want. Take the time to relax and regenerate. To heal and repair.

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

 

 

 

 

Thanks for reading and keep well,