Last week, I listened to a raisin. Sounds crazy, right? But don’t worry, I wasn’t hearing voices or having a conversation with the raisin. I listened to the raisin as part of a mindful eating exercise in the MBSR (Mindfulness Based Stress Reduction) course I’m currently taking.
Have you ever done a mindful eating exercise? If not, I highly recommend it. It’s so surprising what you notice when you slow down and engage all of your senses in the act of eating. You notice flavors, textures, sensations, and yes, even sounds. We rolled the raisin between our fingers near our ears and did actually hear a small sound.
Mindful eating isn’t just for entertainment though. It has very real benefits.
You chew and digest your food much better. If you have digestive issues of any kind, even something as simple as bloating, try eating all of your meals mindfully for a few days and I can almost guarantee that you’ll notice improvement. Better digestion further improves nutritional status – you’ll absorb more of the nutrients in all that healthy food you eat.
Because you slow down, you appreciate your food more, instead of just throwing it down the hatch barely noticing all the complex flavors. So you’re actually satisfied and not scavenging all day and night to get that satisfaction.
You eat a lot less. Because you’re slowing down, your body has a chance to register signals of fullness and satiety, and you actually notice them. This is a natural, easy, enjoyable way to lose weight.
And lastly, but not leastly, you feel more peaceful and centered. Multitasking of any sort including eating while driving, working, reading, watching TV, etc is subtly stressful. I never realized that until I had a mindful meal. I felt so relaxed after my mindful meal, that now I notice how shoveling food in while doing something else is agitating.
When you eat mindfully, you don’t need to go to extremes and listen to your food. It can be as simple as – “When eating, eat” – aka not doing anything else while eating. Slowing down and noticing the flavors, chewing well, pausing between bites, and checking in with your belly sensations several times during the meal. If you’d like more guidance, check out the Center for Mindful Eating’s resources.
I used to think that everyone naturally gets healthy and fit in the summer because of all the juicy fresh produce, more outdoor activities, and the tendency to eat a little less when you’re in a bathing suit. Well, maybe that was true when we were in our twenties, but beginning in our forties, it seems that a new pattern emerges. It’s called “summer is the new holidays”. Dun, dun, dunnnnnnn.
Our quintessential summer vacations, bbq’s, picnics, fried beach food, and ice cream stands are no longer fully counterbalanced by healthier summer habits. I know this is a common problem because of all the emails I predictably receive in September from previous cleansers eager to start the fall cleanse immediately!
I’m just going to come out and say it – this is wrong! I’ve long been a proponent that you can live a totally fun life and be healthy and fit. Those two things are not mutually exclusive. It’s about balance, quality, and mindset (aka not totally giving up and ditching your healthy habits just because you downed a Kimball’s-sized ice cream sundae).
So here’s what I’m doing about it… I want to support you in both having an epic summer and feeling energetic, thinner peace, and healthy going into the fall. This well rounded program includes highly effective tenets near and dear to my heart – variety, flexibility, super efficient forms of exercise, exceptionally nutritious food, and self care. It won’t be hard to work the cleanse guidelines into your schedule. Nothing is off limits. You won’t be dieting. Instead, you’ll be having a wonderful summer while staying balanced, and hopefully even feeling better than ever when fall hits.
When you join the program, you’ll get:
A short eBook with the full, easy to implement plan (so you’ll still have time to read all your novels this summer)
A weekly checklist so you can easily keep track of your Summer Party Cleanse activities
Lots of wonderful recipes perfect for the summer and even parties
A weekly email with inspiration, more ideas, and recipes of the week
Membership into our private Facebook group so we can all chat, share
tips, and encourage each other (this is permanent, like Hotel
Because this is the first time I’m offering this, I’m also pricing it super low to get as much participation and feedback as possible. I may get some flack for this, but here it is… I invite you to join the Summer Party Cleanse for just $25. Not because it’s not valuable, but because I want it to be a no-brainer for you to join me. The 8-week program begins July 7th (and your eBook will arrive June 30th). Join here!
Spring is when the body is primed and ready to clear out toxins, stagnation, sludge, excess weight, and inflammation, according to Ayurveda. Come spring, many of us are so ready for this. I know I am!
We can help that natural cleansing process along with a multifaceted cleanse. But it’s more common to turn to diets to spur along spring weight loss. There’s a big difference between diets and cleanses. Although diets can help you lose weight, they aren’t the best strategy, as research consistently shows. In a diet, the goal is to lose weight at any cost, usually through some variation of calorie deprivation and exercise intensification – the classic calories in vs calories out approach that relies on sheer willpower. Although calories do matter on one level, there are several other important factors that diets usually ignore – such as detoxification, oxidative stress, nutrient density, food sensitivities, stress, and how and why we eat. Aggressive weight loss without attention to these areas is not only an uphill battle, but likely to increase inflammation and initiate a vicious and frustrating weight loss cycle. Which, as we know, is very common.
If you want to lose winter padding, boost your natural spring cleansing power, and get healthier along the way, be sure your spring strategy more holistically addresses these concerns:
Detoxification. Whenever you lose weight, toxins are released from the fat cells, where they are commonly stored. If you don’t have abundant nutrient support (such as sulfur containing veggies, antioxidants, fiber, minerals, b vitamins, etc), toxins will not get excreted from the body. Instead, they get pulled out of the cells and recirculated through the body, where they cause more damage and make you feel terrible. Supporting detoxification along with any weight loss is vital. In its wisdom, the body may actually resist fat loss in an attempt to keep toxins in the fat cells where they do the least damage. Getting them out of the body in a safe effective way will help with successful long term weight maintenance, energy, and overall health.
Nourishment. This brings us to nutrient density. Whole, unprocessed plant foods offer tens of thousands of phytonutrients, antioxidants, and fiber, all of which are your best friend for losing weight and cleansing toxins. Phytonutrients reduce inflammation and free radical damage, support detoxification, and help your body actually repair itself. The fiber keeps you regular, so that you can most efficiently excrete the toxins that made their way to the intestines. Constipation doesn’t feel good for many reasons, toxicity being one of them. You can lose weight eating highly processed diet wafers, bars, and shakes, but these don’t offer the array of healing nutrients that whole plant foods do. Do yourself a million favors by centering your diet on abundant fresh, colorful veggies.
Food sensitivities. Another hidden factor in stubborn weight is food sensitivities. When we regularly eat foods our bodies don’t like, we set up an inflammatory dynamic that causes all manner of annoyances like eczema, arthritis, psoriasis, fatigue, and – you guessed it – stubborn weight. Uncovering your food sensitivities is vital for overall health and thinner peace. At the top of the list are gluten and dairy. Try avoiding those for a few weeks and see what happens!
Stress. No discussion of weight loss would be complete without addressing stress. When you are stressed for sustained periods of time, your body is going to hang on to every calorie for dear life. Not only that, but stress often results in emotional eating. Furthermore, stress diverts energy away from digestive organs (because who needs to digest your meal, when you’re being chased by a tiger and about to become a meal?), so you don’t digest well. Maldigestion/malabsorption paves the way for nutrient deficiencies, which can suppress the thyroid, which slows your metabolism, and things just keep getting uglier. Meditation, deep breathing, yoga, exercise, laughter, and mindful eating are all excellent ways to reduce stress.
Sustainability. The plan you use to achieve your desired wellness and weight should be something you can sustain long term and even enjoy. If not, you’re likely to revert pretty quickly to old habits. And that’s not good for the body or mood.
I hope it’s obvious that weight loss is much more complex than the simple calories in – calories out equation. And also that weight loss without concern for nutrient density will ultimately be damaging and keep you in the vicious weight loss cycle.
If you’ve been struggling with stubborn weight and feeling like you have no will power, please know that it is so much more than that. Processed food, toxins, stress, food sensitivities, and even our gut microbes strongly influence our cravings and stamina for making healthy changes.
This is why I included all of these vitally important areas in one comprehensive, life changing program called the Ultimate Rejuvenation Cleanse. It’s a gentle, supportive, 4-week, online program that optimizes your spring cleansing and detoxing. Your health will noticeably improve in several areas, and weight loss will be a natural by product. The spring cleanse begins April 14th. I hope you’ll join us! To learn more or join the cleanse, click here.
I hope you’re crushing those New Year’s Resolutions! Or moving towards your dreams in a way that makes you feel hopeful and happy. Progress, no matter how tentative, builds momentum and life force energy. There’s so much reward even in taking just one step forward.
If you’re looking for a little activation energy to get started on your wellness plan, this is where our goals intersect.
I LOVE helping people transform their health the natural and lasting way. I’ve dedicated decades of my life to learning how to do that through many disciplines, including traditional nutrition, holistic health coaching, functional medicine coaching, yoga, and yoga’s sister science Ayurveda. Then I poured the best combination of that knowledge and experience into The Ultimate Rejuvenation Cleanse.
It is a cleanse, and so much more. In this 28-day program, you’ll cleanse out toxins, sugar addiction, and inflammation. You’ll also infuse yourself with deeply nourishing foods, habits, self care, and perspective shifts. You’ll learn experientially which foods serve your unique body and which ones don’t.
All these gains will stick around, and propel you towards your goals even after the cleanse is done. This is not one of those one-dimensional, deprivation diets where you drop some pounds and gain it right back plus a few more. The goal of this program is multifaceted nourishment so your body heals, rejuvenates, and you reach your ideal weight almost as a side benefit.
Additionally, you’ll cultivate fantastic energy, glowing skin, mental clarity, and profound wellness. You’ll learn a lot, get excited and inspired, discover great new things, and have expert support.
The program follows a gentle, luxurious pace. Slow and steady wins the race! In the first seven days, we build a strong self care foundation before we make a single change to our diets. During the second week, we start to make a few dietary shifts towards whole, unprocessed food. The third week is the official full cleanse week, with plenty of delicious food and self care the whole time. Finally, the fourth week is when we test for food sensitivities. Often it’s those hidden sensitivities that cause pesky health issues like low energy, weight gain, brain fog, sinus and skin issues, digestive woes, etc. This is a major key to well-being that most people miss.
You’ll get a content rich, inspiring email every morning, a 200+ page eBook with everything you need to know about the cleanse plus lots of bonuses, 150+ delicious cleanse friendly recipes, a Quick Start Guide that cuts to the chase, a private Facebook group to chat with me and other cleansers, a few optional live events including 2 conference calls, a shopping trip, and celebration dinner (if you’re local).
If this sounds like the perfect program for you right now, let’s take that step forward together – join the cleanse today! We can also stay connected on Facebook.
In the relentless pressure to be thin, many men and women turn to programs and products that promise rapid weight loss. Even though by now, we all know that the process will not be pleasant, it may not be healthy, and any weight loss will probably be temporary.
But this will be the LAST TIME, right?
After years and years, and millions of confirmations of this truth, maybe we should stop the pushing that boulder up the mountain over and over again (unless it’s part of our workout), and take a more permanent approach. To be effective, we need to get to the root cause of the weight issues, not just put a temporary Band Aid on it, like we so often do in our society.
When we have been struggling for so long, trying a million things, reading a million blogs and books, we can lose our ability to see clearly and start focusing on wacky things.
Maybe it’s not those red apples or bananas, but the late night choco-thon, as my friend Rona realized in one aha moment.
Possibly you don’t need to add yet another punishing workout to your schedule, but learn to relax more. Cortisol throws a huge monkey wrench in our weight loss efforts.
Perhaps more than WHAT you’re eating, WHY you’re eating is the real problem. Stress, procrastination, boredom? We need to learn better ways of dealing with those things.
Of course, most of us could stand to clean up our diets a bit – eat more veggies, drink more water, have less sugar, gluten, and simple carbs, chew better, eat in a more relaxed way, spend a few hours not eating between meals, detox, … etc. All of that makes a big difference, especially when addressed in conjunction with lifestyle choices. That’s exactly what we do in our cleanse. We shine a light on all of these aspects, so they work synergistically to give you better, healthier, and more long term results than just starving yourself and doing P90X three times a day. Which, incidentally, can stress out your body and make it even harder to lose weight.
In the functional medicine world, we flip the usual viewpoint upside down. Instead of focusing solely on weight loss, we see weight loss as a natural side benefit of getting healthier. Maybe this is the year to get off that torturous, ineffective hamster wheel and focus on the best way to nourish, care for, and love ourselves, and find our ideal weight the real way. The more pleasant way. The permanent way. Try our cleanse this year… you’ll be so glad you did. Wishing you so much amazingness in 2019!
George Bernard Shaw said that progress is impossible without change. Although we’re all for progress, we tend to avoid change. Mostly because we’re such creatures of habit and our comfort zones are so darn comfy!
Yet change is inevitable*. Day in and day out, we are all morphing – physically, mentally, and emotionally. Although we can’t stop this process, we can direct it.
In most cases, it’s not bad luck or bad genes that cause us to feel suboptimal, it’s how we choose to feed and care for ourselves. If we want a different experience, we have to try something different. Although trying new things can be uncomfortable at first, it’s empowering to experience how much our habitual choices affect our life experience. It’s so worth the effort.
In our gentle, 4-week cleanse – we help you to try fabulous new things and upgrade your habits so you feel better fast, and then even better over time. (Why go through the trouble for just short term benefit?) We’d love to help you create powerful, lasting change in 2019! The New Year cleanse begins on January 20th! If you’re on our mailing list, we’ll let you know when registration opens up on January 1st.
If you want more energy, clarity of mind, to be in a better mood, to love and be comfortable with the skin you’re in, to heal from chronic symptoms, be stronger, love better, sleep better, poop better, and more… we wrote this for you.
All of those goals are your natural state of being. If you’re not feeling optimal, there is nothing wrong with you. It’s just a mismatch between how you want to feel and the environment you’re asking your body to live in.
“We are not designed to be stressed, toxic, inflamed, infected, malnourished, & unrested and still find a way to thrive, grow, reproduce, be thin, and have great sex. This combination would be Not Natural.”
Tracy Harrison, the founder of the School of Applied Functional Medicine
So the question is, are we stressed, toxic, inflamed, infected, malnourished, and/or unrested and what are we willing to do about it? For most of us, wellness usually comes down to optimizing diet/digestion, reducing stress, and releasing toxins. Yes, genetics does play a role, however we do have the ability to control which genes are activated through diet and lifestyle. This exciting field called “epigenetics” assures us that we are not doomed by our genes; our genes just tell us how we should be living.
Methods for optimizing our genes are often so basic and seemingly obvious that we tend to ignore them. We love shiny objects, new pills, ancient secrets, new workouts, etc. But the answers have been hiding in plain sight for years. We can dramatically increase our energy and vitality through simple practices like mindfully eating whole, nutrient dense food, reducing stress (and having fun!), and perhaps a bit of gentle detoxing. This is all easy to say, but when the rubber meets the road, people are often at a loss because we’re so deeply entrenched in our processed food, stressful western way of life.
Follow these three simple steps to get more thrive into your life:
Eat & Digest Nutrient Dense Food: Ditch all processed food (including anything made with flour, refined sugar, and chemicals) and eat more organic produce. Plant foods are nature’s medicine chest, and you get thousands of healing, anti-inflammatory compounds with every serving of fruits and vegetables. Eat mindfully, in a relaxed state, and chew well.
De-stress (+ have fun): Make stress reduction a process of continuous improvement. Many people are so used to being stressed, they don’t even realize they are! Even the busiest people can fit a little meditation, deep breathing, fun, and attitude adjustment (if necessary) into their day. You can too. It’s just a matter of recognizing the importance and making it a priority. You can start with just 5 minutes, if that’s all the time you feel you can spare. The many online resources for meditation, including Head Space and the Chopra Center’s 21 Day meditation series, make it easier than ever. Breathe deeply in the car, while waiting in line, when your computer hangs up, etc. Let those inconvenient moments be like mindfulness bells. When you catch yourself dwelling on negative thoughts, replace them with gratitude. Check out your local yoga, Pilates, and fitness studio – lots of resources there!
Detox: Up your intake of detox veggies, including broccoli and cauliflower, onions and garlic, radish, cilantro and parsley. Drink lots of water throughout the day. Sweat and move daily. Be sure to have at least one bowel movement per day and if you don’t, click this green text. Upgrade the toxic products in your home and personal care. If it’s not too much trouble, consider giving your liver a break from alcohol for a week or two. We promise – you can relax and have fun without wine. 🙂
We cover all this in great detail in our gentle 4-week program “The Ultimate Rejuvenation Cleanse”, where we guide you every step of the way into more relaxation, more nutritious foods, and more self care. We provide daily inspiration, all of the how to’s and the why’s, SO MANY delicious and easy to prepare recipes, and multiple ways to connect with us and other cleansers. Our next group cleanse begins on January 20th. We’d love for you to join us. To learn more, click here.
Wishing you glowing health, energy, and joy in the coming year!