3 Fall Tips to help you Transition

 

I love fall and all that comes with it from fall produce, flowers, colors of the trees, crisp and cooler days, holidays and so much more. Unfortunately it can also be the time when some of us start easing up on our fitness regime, eating healthy and taking better care of ourselves as we trade our bikini’s and sun dresses for more comfy loser fitting warm clothing.

Summer is all about vacation, fun in the sun, outdoor living, lighter meals, fresh fruit and salads. while it can be hard to say goodbye to summer’s glory, fall can be a great opportunity to recommit and reflect on creating balance, health and wellness to take you through the cooler month ahead. Here are a few tips to help you transition from summer to fall. (Psst…….look below for my favorite fall recipe right now).

Seasonal Food 

If you live in a cooler climate most likely you not only starting to dress differently, but you are also making changes in the kitchen with your meals and what you eat. Just like summer produce, falls produce selection is filled with nourishing and vitamin packed fruits and vegetables. Right now indulge in apples, beets, eggplant, cranberries, pomegranates, pears, figs, Brussel sprouts,  mushrooms, squash, pumpkins, sweet potatoes, dark leave greens, beans, nuts and seeds. These all taste best right now by offering the highest nutritional value. Check your local market for the latest fall arrivals.

Refuel with warm nutrient tense meals

Our bodies are naturally inclined to put on a few pounds during the colder month to get us through long cold winters. But you can prepare yourself for this without expanding your waistline by paying close attention to the signals your brain and stomach send you. Eat slow, mindful and without distractions. Stews, soups and sautéed vegetables are a great way to give your body the nourishing, warm comfort food it desires right now. The key is to stay away from sauces and creams loaded with unnecessary calories.

Get moving early

As the days grow shorter you want to fit in your daily exercise first thing in the morning. For most of us working we forget how early daylight fades during these month and the last thing we want to do is go for a run in the dark on a cold and wet night. Soak in the days sunlight as much as you can now and boost your Vitamin D levels naturally avoiding the seasonal blues.

Should you feel the need for support transitioning this fall or are ready to pause, reflect and recommit feel free to reach out.

Enjoy this delicious recipe of my favorite Mushroom Ragout this fall.

Mushroom Ragout 

2 pd. of  cleaned and sliced mushrooms (any combination, your favorite)

1 med yellow onion diced

1-2 tbs. oil

1 tbs. paprika

1/2 tsp. ground caraway seeds

3 1/2 cups of vegetable broth

2 tbs. flour

8 oz of non dairy sour cream or substitute

salt & pepper to taste

2-3 tbs. fresh  chopped parsley

Heat oil over med. heat and fry onions until soft and lightly browned.

Add mushrooms and cook until liquids have evaporated.

Add paprika and stir well. Add broth and ground caraway seeds, stir, add lid and simmer on low heat for 45-60min. Stir occasionally.

In a bowl mix sour cream substitute with flour and slowly stir into mushroom ragout until well blended. Season with salt and pepper. Remove from heat, sprinkle with chopped parsley and serve.

 

 

 

 

 

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Herbs to balance Hormones & lower Stress

 

Are you ready to reset your hormones from out-of-whack to back-on-track- so you can lose some weight, feel great and fall in love with yourself again? Me too.

Let me introduce you to the hottest buzzword in the health and wellness industry – ADAPTOGENS.

So what the heck are they and why should you care?

Adaptogens are a broad family of herbs and medicinal plants that have been used for thousands of years all around the globe. And they are not just any old group of plant medicine. To scientifically be named an adaptogen a plant must fulfill at least three criteria’s

  1. they are generally safe for anyone to use
  2. they help in lowering stress
  3. they improve hormonal balance
Adaptogens do more than just lower your stress and balance your hormones. Adaptogens work their magic on your sympathetic nervous system -in charge of inflammation throughout the body caused by your hectic, modern, fast and overstimulating world. This and environmental disturbances causes you to feel exhausted, irritable, inflamed, angry and emotionally spend. Which in return leads to hormonal imbalance causing adrenal fatigue, thyroid problems, major pms and low libido to name a few.

Adaptogens have been proven to

  • regenerate brain cells
  • lower cholesterol
  • lower cortisol
  • alleviated depression and anxiety
  • decrease fatigue
  • prevent and fight cancer
  • protect heart health
  • balance the immune system
  • protect the liver
  • protect against radiation

 

All of them fight inflammation in your body and generally bring some zen to your adrenals, thyroid and sex hormones. Each adaptogen also has its own unique skill set. Here are some of the most commonly used for women’s health.

Medicinal mushrooms, adaptogens that you are most likely already including in your nutrition style and you might not even be aware of it, offer hormonal balance boosters. This includes shiitake, chaga, lion’s mane, reishe, turkey trail and cordyceps.

Use any of the named herbs by purchasing as a root for grading or in powder form for smoothies, juices and cooking. Use lose dried herbs for teas and infusions. Of course there is also a wide range of supplements available to you these days.

As navigating hormonal imbalance and healing can be tricky I would like you to be careful with herbal therapies, ask questions, research and always check with your physician especially if you are taking prescription medication or if you are undergoing  hormone replacement therapy.
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3 Hormones that make weight loss difficult

Your hormones can really screw with you, right? So much so that when it comes to women and weight, hormones can make losing weight very challenging, nearly impossible some would say, especially when they are out of whack and causing you to be one hot mess.

Let me share with you the top three hormones that most likely are the culprit of your weight loss struggle and how you can get started reseting them.

1. Cortisol

Most of us, myself included, juggle one to many hats – mom, wife, sister, friend, career, cook, chauffeur, you get the picture. Running around stressed all the time raises cortisol levels. Continues stress over time causes the body to store fat, right in your belly.  Elevated cortisol is also linked to sugar cravings, food addictions and depression.

To reset your stress hormones, aka cortisol levels, I suggest you push to pause button on your caffeine intake. Slowly, over a long weekend – or at least over three consecutive days, wean yourself off caffeine and notice how much better you sleep and your stress level improves. While there  are many more targeted solutions to lower cortisol levels, kicking your caffeine addiction is an important one to get started with.

2. Estrogen

Both men and women carry estrogen and both are equally at risk of having too much estrogen. This female hormone is what gets your through painful periods, keeps your dermatologist guessing at your breakouts and your joints lubricated and juicy.

To keep your estrogen in check and help you lose weight my suggestion is eat a rainbow of 1 pound of veggies a day. Fiber rich vegetables help excrete estrogen, keeping it from  circulating through your body.

Ideally you want to take in 35-45g of fiber daily. To avoid bloating and gas slowly increase your intake of fiber by 5g each day.

3. Insulin

Statistics show one in two Americans have diabetes, that is diabetes due to obesity. When you are overweight your insulin becomes imbalanced and your cells become numb to the hormone. Which in turn have you experience high and low blood sugar levels leading your body to store fat as your glucose regulator is broken.

While there are many ways to reset insulin, my favorite and the simplest way to do so is by drinking filtered water with apple cider vinegar. A study by the American Diabetes Association found that consuming two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels in people prone to insulin resistance.

I have made it my mission to help women that struggle with weight loss due to hormonal imbalance in their body. Understanding that permanent weight loss comes naturally when the body is in hormonal balance has not only helped myself, but many other women I have worked with.

When you empower yourself with the best knowledge, the right guidance and start unapologetically to follow your desires, you will release the weight that is holding you back and keeping you from showing up and playing a bigger role in your life personally and professionally.

If you are interested in a straight forward simple approach to balancing your hormones get in touch with me today and lets get your body working for you again.

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My must have Foods for Thyroid Health

 

I just finished a whole month of talking about thyroid health in my newsletter, on social media, here and with clients. While in the process of healing my own thyroid, I have found little tweaks here and there that are making a huge difference in how I feel everyday.

  1. Eat a plant based, anti inflammatory nutrition style as it is vital for your thyroid health.
  2. Eat within the first hour of waking up to kickstarts your metabolism, ramp up your energy and energize your thyroid.
  3. Pack your meals with essential vitamins, herbs, healthy fats, key nutrients and protein (animal & plant based are both great sources).

Here is what foods my go-to meals always include:

  • Free range organic eggs– 1 egg = 20 percent of your daily iodine and are rich in omega 3’s fatty acids
  • Haas Avocados high in antioxidants like riboflavin and niacin, omega 3’s, Vitamin B’s
  • Wild Salmon a key source for selenium.
  • Dark leafy Greens usually a mix of micro greens, arugula, spinach or kale which are loaded with phytonutrients, live enzymes, phenols, flavonoids and insoles.
  • Hemp Seeds an excellent source of both omega 3’s and 6’s, 20 amino acids including 9 essential amino acids our body can’t produce, rich in vitamin’s and minerals and high in GLA (gamma linolenic acid) which balances hormones naturally

Besides the usual avocado toast, eggs with greens or smoothie bowl,  the following has become a new stable in my kitchen. I pre make the “buns” for busy weekday mornings and for an on the go snack. These also make great brunch additions or a complete meal when served with a mixed green salad.

Parsnip Toast with Garlic-Tomato Guacamole 

4 large parsnip roots spiraled

3 beaten eggs or egg substitute

2 ripe Haas Avocados

1 cup chopped Grape Tomatoes

2-3 minced Garlic

Himalayan Salt & fresh Pepper

Parsnip is packed with folate, potassium, dietary fiber and is a solid source for Vitamin C.

  1. In a pan saute spiraled parsnip roots seasoned with salt and pepper in 1 tbsp. coconut oil until soft, but not browned. Transfer to bowl and let cool 5 min. Add eggs and mix well. Divide mixture evenly amongst 4 small ramekin dishes, press down parsnip and cover with clear wrap/foil. Refrigerate for 15 min to set.
  2. In the meantime in a bowl mix ingredients for guacamole, season to taste.
  3. Remove cover from ramekin dishes,  heat 2 tbsp. coconut oil in a pan, turn ramekin dishes upside down and flip parsnip bun into pan – no more than 2 buns at a time. Cook evenly on med. heat 4-5 min., flip and cook for an additional 2-3 min.
  4. Serve with guacamole on top.

This recipe also tastes delicious using sweet potato or rutabaga.

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Boosting your Thyroid naturally with Food

 

Your thyroid, plays a super important factor in how you feel and look, unfortunately not too many of us pay attention to it. Your mood, metabolism, sex drive, digestion and immune system are all off when your thyroid is not functioning properly. It’s also a known fact that thyroid problems are often misdiagnosed due to basic blood work tests that don’t always show an underlying issue. That’s why I encourage you to speak openly with your physician and ask for more in depth lab work, hormone panels and allergen & food sensitivity tests if you suspect a thyroid problem.

Part of the problem in most cases is a nutritional deficiency that causes you either to have an overactive (produces too much hormones) or a sluggish thyroid (under active – not producing enough hormones).

Use food to support your thyroid function & hormones.

As you may know we got 3 hormones that control the thyroid and receptor sites for them to work. You want to balance each meal for optimal thyroid hormones health by supporting each with these key nutrients.

1. Thyroid Stimulating Hormone – TSH
This hormone is released by the pituitary gland and communicates with your thyroid. If this hormone is high your thyroid will have to work more. For TSH to be balanced you need to include four nutrients:

Start with protein (great thyroid sources are wild caught fish, grass feed beef, blue and green algae).
Make sure to include Vitamin B12, best found in liver and organ meats as well as grass feed beef. If you don’t eat animal products try fortified vegan products and supplements.
Magnesium found in dark leave greens such as kale, spinach and soaked nuts and seeds are a fabulous source for it.
And zinc of course can’t be missed either. Found again in grass feed beef, shellfish, mussels and oysters as well as nuts and seeds.
2. T4 – the inactive hormone
With the exception of in the brain that is, T4 is inactive in the body and is converted to the T3 hormone to be useable. Three nutrients make this hormone functional:
Iodine found in sea vegetables such as arame, dulse, nori, kombu and kelp are the best sources.
Vitamin B2 plant based from greens and mushrooms as well as grass feed lamb and liver.
Vitamin C and B2 are required to draw in iodine through a port to create T4. Get your Vitamin C from oranges and red peppers.

3. T3 – the active hormone
Think of it as your bodies fuel that keeps you going, looking and feeling great.
Inflammation decreasing Selenium is very much needed to convert T4 into T3, if not you end up with a whole lot of unusable hormones blocking your thyroid function. The best source are Brazil nuts, eat four soaked nuts each day for all the selenium your body needs. You can also find it in salmon.

4.Thyroid Receptors
While your receptor sites are not hormones, their function is key to healthy balanced hormones. Think of them as the ignition in your car, put the key in the lock, turn and off you go.
Is Vitamin A & D low the T3 hormone can’t be activated. Unfortunately Vitamin A is only found in grass feed liver and tuna. Carrots and sweet potatoes are a good source for its precursor beta carotene.
The most important Vitamin D is in charge of over two hundred genetic pathways in our body. The best sources besides sunshine are fatty fish (salmon), beef liver and egg yolks.
For all my vegan and vegetarian readers please make sure to balance your nutrition style with alternatives to animal proteins and get yourself a high quality supplement that includes all of the above. I myself have taken to a daily whole food supplement especially formulated for my thyroid health. While I no longer eat animal products as much as I used too, I do enjoy some seafood and eggs on occasion when my body needs it most (always listen to what your body tells you!).

A few more healthy thyroid facts that everyone needs to know.

1.Your thyroid thrives on healthy fats.

Yes, in deed. Make sure your nutrition style includes healthy fats such as omega 3’s, free range eggs, avocados and chia & flax seeds, cod liver oil and grass feed butter are some of my favorite products for it. Cholesterol makes up the building blocks for hormones and fatty acids protect the thyroid gland and help fight brain fog.

2. Amino acids are the building blocks of healthy cells.

If belly bloat is your problem try staying off oatmeal and toast for a while- even if its gluten free and loaded with superfoods. You want to eat a wide variety of proteins from a variety of sources, plant and animal based combinations are the best.This will also improve your metabolism and muscle tone.

3. Dietary fiber cleanses, protects and heals.

Adding dark leavy greens to balance nourishing fats is key to thyroid health. Chlorophyll rich greens have protective and healing properties that help cleanse the blood and balance your bodies ph levels as well as improve cognitive and immune functions due to their high levels of phytonutrients. Make sure your daily meals include arugula, micro greens, kale and spinach to name a few. Fresh raw greens have the highest living enzymes and digestible proteins for muscle and tissue development. In addition their high levels of dietary fiber aid in regulating bowl movements.

If you are suffering from a thyroid disorder try to eat as much of the thyroid boosting foods I talked about as possible. As we age thyroid function declines naturally and it becomes crucial to maintain a healthy thyroid and endocrine system.

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4 DAY CLEANSE FOR DIVINE HEALTH & WELLNESS

Make sure to include 10-12 8oz glasses of fresh water 

2 cups of favorite herbal tea optional

all recipes are 1 serving

BREAKFAST

  • Smoothie Bowl – combine 1 frozen banana, 1 cup frozen berries, 1/2 cup unsweetened almond milk in blender and process until smooth. Pour into a bowl and top with additional fresh fruit, chopped nuts, chia seeds and coconut shavings.

LUNCH

  • Faux Tuna Salad– smash 3oz chickpeas and 3 tbs. avocado together, add 1 tbsp. Dijon mustard and fresh dill and Himalayan salt to season. Serve over mixed greens or wrap in romaine lettuce leaf.

DINNER

  • Choice of 4 oz. grilled grass feed steak or 1 portobello mushroom seasoned with olive oil, garlic and red pepper
  • 1 cup of grilled veggies (zucchini, peppers, mushrooms, squash, onions) seasoned with 1 tbsp balsamic vinegar and fresh herbs

DESSERT

  • 2 squares of dark chocolate 80% cocoa

BREAKFAST

  • Banana Quinoa Cereal – 1/2 cup cooked quinoa topped with 1 sliced small banana, 1/4 cup sliced almonds and a dash of cinnamon

LUNCH

  •   Zucchini Pasta – for dressing blend until smooth 1 garlic glove, 1/4 med. avocado, 2 tbsp. fresh minced basil, 1 tbsp. minced parsley, 1 tbsp. minced chives, 1 tbsp. olive oil, 1 scallions, 1/2 tsp lemon zest, juice of 1/2 lemon, 2 tsp. red wine vinegar, salt & pepper. Add water if to thick.
  • In a large bowl combine zucchini’s noodles (1 med. zucchini’s spiralized) and dressing. Let stand for 5min. Add 2 tbsp. cup cooked cooled quinoa, 1 tbsp. toasted slivered almonds and 1/2 cup of watercress. Toss gently to mix and enjoy.

DINNER

  • Asparagus, Mushroom & Potato Hash – in a dying pan heat 1/2tbsp coconut oil to sauce 4 oz of asparagus trimmed into 1/2 in. pieces, 2 oz shiitake mushroom caps, 1/2 minced shallot and 1 minced garlic glove. Cook until browned about 5min., remove to dish.
  • In the same pan add 1 tbsp. coconut oil, 1/4 small diced onion and 1/4 pound of small steamed red potato(skin on). Cook stirring frequently until potatoes are browned. Return asparagus mixture to pan and add 2 oz chopped roasted red peppers (jar), 1 tsp. fresh chopped sage, salt & pepper.
  • Heat through, top with a fried egg and garnish with chopped chives.

DESSERT

  • 1 cup of berries topped with 1 tbsp. coconut yogurt

 

BREAKFAST

  • 2/3 cup of unsweetened coconut yogurt topped with 1/2 cup of fresh berries of choice, 1 tbsp. chia seeds and 1 tbsp raw nuts.

LUNCH

  •  Arugula Watercress Salad with poached Egg – toss together 1 cup arugula, 1 cup watercress, 1/4cup of a sliced cucumber and 1/4 cup of avocado cubed.
  • Wish together 2tsp. olive oil, salt, pepper and 1 tsp. lemon juice, drizzle over salad and top with poached egg seasoned with cayenne pepper.

DINNER

  • Sweet Potato Black Bean Chili – In large saucepan heat 1 tbsp. olive oil over medium high heat add 1/2 diced onion and 1 small peeled cubed sweet potato, cook for 5min.
  • Add 1 finely diced garlic clove, 1/2 tbsp. chipotle chili powder, 1 tsp. cumin and salt to taste, stir and cook 30 sec. Add 5 oz of water, bring to boil and simmer for 10 min until potatoes are soft.
  • Add 8 oz. of caned black beans, 1/2 cup caned diced tomatoes and 1 tsp. lime juice. Cook until heated through for about 5min. Serve with freshly chopped cilantro.

SNACK

  • Curried Chickpea Popcorn – In bowl mix 4 oz caned rinsed and dried chickpeas with 1 tsp. olive oil, salt and curry powder according to taste. Place on rimmed cookie sheet and bake in preheated 400 oven for 30 min. staring twice. Let cool for 30min for chickpeas to crisp.

 

BREAKFAST

  • Almond Strawberry Smoothie – in blender on high speed combine 1 tbsp. raw almond butter, 3 raw brazil nuts soaked overnight, 1 cold cup water, 1/2 cup fresh strawberries, 1/4 avocado, 1/2 tsp. fresh grated ginger, 1/4 tsp. cinnamon, 1tbsp. ground flax seeds.

LUNCH

  • Creamy Cucumber Soup – heat 1tsp. olive oil in saucepan, add 1 chopped garlic glove and 1/4 diced onion and cook until fragrant.
  • Add 1 tsp. lemon juice, 1 cup peeled, seeded and sliced cucumber, 3 oz vegetable broth, salt, pepper and cayenne to taste. Simmer on low heat until soft, about 5-8min.
  • Transfer soup to blender and add 1/4 avocado cubed and 2 tbsp. freshly chopped parsley. Blend on low speed until smooth. Return to pan. Serve hot or cold garnished with chopped cucumber and parsley.

DINNER

  • Grilled Salmon over Greens with Green Goddess Dressing –  for the dressing in blender chop 1 small garlic glove, add 3 tbsp water, 1/2 avocado, 1 oz. olive oil, 1/4 cup fresh basil, 1/4 cup fresh parsley, 1/4 cup chopped green parts of scallions only, process until smooth. Slowly add 1-2 tsp. apple cider vinegar and 1-2 tbsp. lemon juice to taste. Season with salt and cayenne.
  • In a bowl toss 1 cup of mixed baby greens, 2 tbsp. sliced red onion, 2 tbsp. green pepper, 1/4 cup sliced cucumber, 1/4 cup grape tomatoes and 2-3 kalmata olives.
  • Top with 4 oz grilled salmon filet seasoned with fresh garlic, salt and pepper. Lightly drizzle with 3 tbsp. of dressing (store remaining dressing in fridge for up to 3 days).

SNACK

  • 1 sliced apple sprinkled with cinnamon

 

A few tips to set yourself up for success

  •  I suggest you read through the recipes, take inventory, make your list, shop and stock up before getting started.
  • It also helps planning your schedule a bit around your cleanse, so you can truly stay focused and take breaks to rest and rejuvenate from the inside out as well. While this cleanse is by all means not as stressful on your body as lets say a pure juice cleanse, it defiantly is in your best interest to slow down if at all possible.
  • Get yourself some healthy snacks ready by prepping the night before your cleanse. Wash, cut and prep raw veggies for an easy quick grab and go snack.
  • Never go hungry while cleansing. It’s NOT healthy to starve yourself. So help yourself to as many raw veggies as you like in between meals.
  • Don’t use fattening dressings and dips, instead opt for fresh or dried herbs and spices to add flavor not calories.
  • And always go for organic produce as it is generally free of toxins and loaded with antioxidants, vitamins, minerals and enzymes.
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When the unexpected hits- a Health Coach’s health crises

Let me share my story with you.

My first serious health that is. Until now not much had happened to me, at age 7 surgery to correct a birth defect, a broken wrist as a teen and the usual cold here and there over the years.

But this one that really shook me to my core, made me want to stay in bed with the covers over my head and had me question everything I believed in, knew to be true and strived for my entire life. Truth be told in hindsight this had been brewing for a few month, maybe even a year or two.

My symptoms of not feeling & being myself, constant fatigue, hot flashes, mood swings, insomnia, lack of focus, mental fog and an extra few stubborn pounds to name a few I kept blaming on pre-menopause. The super woman and health coach in me just kept working out more, getting stricter and tighter with what I was eating, drinking and taking in supplements. After all I am educated in the field of nutrition and alternative medicine. I know what to do, how to manage my own health and well being, I know where to go for answers and I know my body.

Big Ego trip there on my part. You should have heard some of the conversations that went on in my head with myself. So yes, this health coach is not perfect and I admit I do not have all the answers today. But it took some head banging to get me here.

And than intuition one morning told me enough is enough, get yourself a proper physical and in depth blood work. I booked the first available appointment for November 7th and the week after my blood work I had my routine physical with my primary doctor. While she was  checking the usual, lymph’s and thyroid, my life as I knew it that day changed. My blood work results had come back clean and perfect, I thought I was in the clear so when she turned to me and suggested an immediate sonogram, alarm bells came on my head. Within 20 minutes I was downstairs in Radiology on a table in a dark room with cold gel on my neck and trying my best to stay calm and focused. I left feeling anxious, the thought of having to wait for a diagnoses was unnerving.

The next days results where not at all what I expected, a 3.7 cm mass in the right side and a 1.2 cm mass on the left side of my thyroid. I was asked to return to the Endocrinologist for additional tests. Luckily I was able to get an appointment with a recommended  specialist for the following week. I did my best to stay calm and positive by keeping myself super busy working, exercising, reading up on and researching thyroid disease while at the same time keeping it from my husband and daughters.

My first appointment with the Endocrinologist included a physical exam, an additional round of blood work and a sonogram. It also was the first time the word cancer was brought up in the conversation. I remember sitting in my  chair tears streaming  down my face and all I could think of where my girls and how I was not ready to leave them yet. Parton the drama here, but I did not know then what I know now.

A few days after the results of the tests came back I received a call from the office to return for more testing and a needle biopsy. The only appointment available – Tuesday after Thanksgiving – more waiting and time for my mind to go crazy. I spend hours pacing the house with ” what if….cancer” thoughts running through my head and sleepless nights on the couch researching.  While I have a family history of breast cancer, thyroid disease or cancer has not been part of it until now.  And yes, while research shows only 1 in 10 people are ever diagnosed with thyroid cancer, it does apply to you when you are the one going through the possibility of being that one person.

I finally had a conversation about it with my husband and daughters over a quiet Thanksgiving weekend spend at home. Surprisingly the three most important people in my life pulled together beautifully. My biggest cheerleaders always where right there with me.

If you ever had a biopsy taken from your thyroid , you know what comes next. Good thing I did not know exactly what to expect, I did not look it up nor did I ask ahead of time, as I knew it would only make me more anxious. Since I have masses in both sides of my thyroid that were suspicious a had to have a biopsy on both sides. So on each side my doctor stuck 4-6 long needles in guided by the sonogram taking a sample of the mass. This was send to a laboratory to check and evaluate.

And the wait for final results continued……more sleepless nights and pacing the house.

It wasn’t until a few days before Christmas that I received the call from my doctors office with the end results – both masses benign. You can imagine the relief felt that moment and than more tears followed. Tears of happiness, gratefulness and simple appreciation. That night we celebrated, did a happy dance and toasted to life and all it has to offer.

While I have been blessed with good news I know some are not always this lucky.

Because of this experience I do have a whole new perspective and understanding  for anyone dealing with longterm health issues, terminal ill and disease stricken.

Sometimes the Universe interrupts life as you know it and if you stop in your tracks long enough to receive the message, the Universe will also have your back and guide you.

And so out of all this, new content for my coaching programs will come about as I heal myself of thyroid disease. I do not take the final diagnoses of my doctor “….live with it as is and come for a check up every couple of month…” as a good enough answer for myself. I will take on my thyroid health day by day, watch and see 🙂


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Manifesting your Divine final Wellness Goal for 2016

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It is that time of the year when some women start thinking that the year is basically over, so why keep persisting on what they truly desire. The holidays are amongst us nothing health and weight-wise is going to happen anyway, so lets just leave it for January to lose those 10+ pounds, eat healthier and change up the daily routine. Oh well, lets have another Peppermint Mocha, some more pumpkin pie and watch the Hallmark channel’s annual Christmas movie marathon.

I am telling you right here and now that yes, you can totally enjoy the holidays all while focusing on your intention and moving forward on your personal goals.

You know that you really do get what you focus on, that your desires are there for a reason and you do have what it takes to go for it.

Close your eyes for a moment and imagine this upcoming New Years Eve. You are welcoming another miraculous year with your beloved, knowing you full out achieved what you set out to do and now 2017 ushers you in for even more transformation and success. You are so energized and ignited by what you have mastered up till now that you unapologetically continue on your path. Isn’t that so much better than any new lame New Year’s Resolution?

Let me share with you three ways you can still manifest your goal between now and the end of the year, making the most of the time thats left.


1. Commit & take Action
with one last goal that is big enough to give you lasting results and small enough to attain by December 31st. Get clear on the action steps, like losing 5 pounds, walking daily for 30min., taking a class at the fitness center, adding a green juice to your morning ritual or simply mediating more. There is so much power in deciding to give to yourself one last time before the year ends.

2. Visualizing & Mantra’s play a crucial part in manifesting lasting change into your life. Working on your mindset, envisioning your achieved goal and meditating is key to achieving what you set out to do. You know this is meant for you, you had this desire all year long, now is the time to complete it.

3. Trust & Receive even when things get tough hold on to your vision, don’t let doubt and fear creep in or let negative thoughts and feelings rule you. You got this. You don’t need to struggle any longer. You are so close to accomplishing your goal. Trust the process, destiny and divine guidance. This is undeniably the best holiday gift you can give yourself.

You give so much to everyone else year round – allow yourself to receive all that there is for you now.

No matter what your New Years resolution was this past January there is still time until next year to achieve what you set out to do. Make it your conscious belief that no matter what, these next two month you are going after your divine health and wellness goals once and for all because your life depends on it.

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Metabolism Boosting Tips for Divine Health

 

 

metabolism-boosters

 

1.First thing in the morning have a 8oz glass of warm water with 1/2 lemon squeezed into it on your empty stomach. Not only will it boost your metabolism, it also balances your ph. For you coffee drinkers out there that is extremely important as coffee is very acid.

2.Every single day eat a hearty nutrient tense breakfast! If you don’t your body goes into starvation mode, so your metabolism slows to a crawl to conserve energy.

3.Pick protein for lunch and with that actually cramming it into every meal helps build and maintain lean muscle. Muscle burns more calories then fat does even at rest. Aim for at least 30g of protein with each meal.

4.1 cup of Sage Leaf Tea will send the message of nutrient breakdown to your body by moving sugar right out of your blood and into your cells speeding up your metabolism all day.

5.Drink up on Green Tea, it is the closest thing to metabolism potion. It contains a plant compound called ECGC which promotes fat burn. Consuming 3-5 cups per day decreases body weight by almost 5% which equals 5pds. over one year.

6.When working out shorten your workout by stepping it up in intensity and you will burn the same amount of calories in less time. Bursts of speed stimulate a fat burning response within the muscle. Sprinting is a great example for this.

7.Add sliced fresh ginger to your cooking, grate some and add it in your smoothie or soup. Ginger not only is a fabulous digestive aid, it also boosts metabolism by 20%.

8.Add some heat by including chili peppers, jalapeños and other hot peppers to your nutrition style. Chili peppers are high in capsaicin which curbs your appetite and spure on fat fighting.

9. Since we all know that muscle burn about three times as much calories as fat does adding branched chain amino acids (BCAA) to your morning smoothie will help you build and repair muscle even when you don’t make your workout one day.

10. And how about some raw cacao nips for metabolism boosting benefits! Add some of these nips to your oatmeal, smoothie or enjoy them as they are. Raw cacao nips are the unprocessed form of chocolate, loaded with anti inflammatory polyphenols, without the refined sugar component letting you indulge in chocolate guilt free.

 

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Making the Most of every Moment

 

While I wish the circumstances for my absence over the past few weeks where happier ones , lessons in love, letting go and saying good bye for the last time never really happen at the right moment in time.

Although I’ve had my share of family members passing due to a health crises or “old” age over the years, the finality of death and the fact that, in an instant, it can completely turn our lives upside down never fails to astound me. As in the case with Lucy, a sudden fall, a broken hip and so her journey to be reunited with her loves no longer with her, began on September 1st.

14241653_10210377071972496_2677318148530117668_oI was fortunate to have had her in my life for as long as I did. We met in the late 80’s when I first moved to this country and became family in an instant. She was my witness when I got married, by my side when my daughters where born, taught me all about her native Argentina, its cuisine, culture and language. We celebrated our high’s and lows, holidays and family events together. Her family became mine and vise versa. In many ways she filled the place of my own far away mother.

My final goodbye to her was Thursday September 8th at 1.32pm. For a week I sat and laid for hours with her, holding her hand, talking to her, recalling memories, kissing and loving her as the days slipped by and her body slowly shut down we said our fair-wells.

Whether we like it or not death is part of this life, making the circle complete, its never easy and grieving is never the same as we are at different stages of our lives. Losing my grandmother in my early 20’s was entirely different than losing Lucy now in my late 40’s.

There is no manual for grieving, no right or wrong, no way around it, you just have to allow the process and go through it. Let your grieving be a natural practice, by honoring yourself and the deceased. However that may look like for you.

Research has shown that even when we mourn, are experiencing deep sadness and throes of tears thinking of our loved one can bring us moments of joy and smiles to our face. Even when things get challenging try to seek memories of laughter and love. Those that can keep a gratitude practice and balance grieving this way will recover much faster from their lost.

While copying with the death of a loved one is never easy,

I have learned that for every ending there is a new beginning.  

Lucy’s death made me think of my own life, to confront things that need to be changed now and not tomorrow or one fine day when the girls are grown up, there is more money in the bank and I have more time for myself. Life is precious as we know it and it all can be gone without a moments notice.

Don’t wait for tragedy to count your blessings, live in the enlightened sense of gratitude every day.

 1. Never lose sight of the miracles we all are living every day.
2. Know your time is finite and truly live your life.
3. Don’t sweat the small stuff.
4. Appreciate the present and be mindful.
5. Know what your values are and what you stand for, then live intentionally.

So, if you are feeling courageous take some time this weekend to think about this life you are living, what “the point” of it all is, what your desires and values are, what you stand for and what you believe is your purpose.

Each of us gets this one life to live. You can’t get time back, but you can live life without regret and fulfilled, if you are not already doing so.

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