Hello everyone. If you don’t know already, I’ve got a little contest happening right now. You can have a chance to win a nutritional analysis done by yours truly. This is the first thing I do with all my clients, you’ll get an in depth hormonal profile, you’ll learn what vitamins & minerals you may be deficient in, learn if your digestive system is working optimally, learn how slow or fast food is moving through your digestive system and learn what other important nutrients your body may need, it’s a $120 value and you could get it for free. All you have to do is rate and review this podcast on iTunes and email me a screenshot of your review to be entered to win! It’s that easy. All details and to learn how to review go here.
I’ve got Amanda Maynard as my guest this week, she’s a lot of fun and she’s got such a great laugh. When you listen to her you can’t help but smile and laugh with her. We get right into our mindset, she’s going to share with us that we can re-create our stories, rewrite our life story, that we have the ability to create anything we set our mind to and we should allow ourselves to feel our feelings.
In this episode we talk about
We create our story first and the evidence comes after
Understand that we have the ability to create anything we set our mind to
Life is like a playground
Sometimes life sucks – allow yourself to feel the feelings
Be kind to yourself
Your ultimate job is to learn how to enjoy your life!
How to put it all into action with this weeks ‘Keep it Real Action Steps’
High fibre foods are vitally important to your health, the average person today only gets an average of 4 to 11 grams of fibre daily. You should be aiming for 30 to 40 grams of fibre a day for optimum health. When first starting to increase fibre, do so slowly. Adding too much fibre right away can be constipating. I would recommend starting with 5 grams on day one and every second day increase by 5 grams. Don’t forget to be drinking your water, I can’t stress this enough. Without water, the fibre can solidify in the colon and cause constipation.
There are two types of fibre and they work differently.
Soluble Fibre – works by absorbing toxins (similar to a sponge), soaking up toxins as it passes. It binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly.
Insoluble Fibre – has a cleansing effect (like a scrub brush) removing toxins and old hardened material from the intestinal wall by scraping them off as it passes by. It also works to tone the bowel and controls and balances pH(acidity) in the intestines.
Insoluble – dark leafy greens, fruit & root vegetable skins, whole wheat products, flax & many other seeds, nuts
I personally love to incorporate ground flax seeds into my daily diet as it has a great 50:50 soluble/insoluble ratio. Start by sprinkling it on your cereals, salads, yogurts, or throw it in your smoothies.
High fibre foods can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.
I created a helpful Fibre Chart that you can download and refer to everyday to help you increase the amount of fibre in your diet.
Step 1 – In a pot pour 2 cups of water, add quinoa and cook until soft but with a little crunch.
Step 2 – Melt butter in a pan over medium heat (don’t let the butter burn). Add mushrooms, garlic and herbs, and cook, stirring occasionally, until tender.
Hello everyone! As you may know, I live in Canada and right now we are in the middle of winter. We’ve had snow storm after snow storm, it feels like -20˚c outside, the sun makes brief appearances here and there. If you are living in the northern hemisphere, you are also experiencing winter and what winter has to offer. Cold, snow, ice, cold, wind, COLD. And so about this time, mid February, we begin to feel a little blue so to speak. We are craving the sun, the warmth, and just getting outside. So, on today’s episode I’m going solo and I’ll tackle S.A.D. and share with you some helpful tips to keep you happy and motivated during the winter season.
In this episode we talk about
Vitamin D, what it can do for you and what the are the signs of deficiency
Change our perspective and mindset about winter
Create our own definition of winter
What is S.A.D
What are the symptoms & who it affects
How you can take control of S.A.D and start living!
How to put it all into action with this weeks ‘Keep it Real Action Steps’
This past week I had a big win. This podcast reached #3 in the fitness and nutrition category on iTunes. I’m off the top 10 list now, but hey, it was great feeling in that brief moment. So thank you, thank you for listening and sharing the podcast. And hey, if you ever feel the urge to pop on over to iTunes and leave a review, I’d be very grateful.
I’m continuing the theme of heart health, February is heart month in Canada and the US and I’ve got a guest with me this week, Dawn Serra. She’s an erotic coach and she’s going to bring us closer to our bodies and get us to fall in love with ourselves. Valentine’s Day is almost upon us, so I thought this would be a fitting topic this week.
Today’s episode is just a little longer than ususal. But when I was talking with Dawn there was just so much great information, I didn’t want to cut any of it out. I encourage you to listen to it all!
In this episode we talk about
the health benefits of sex
removing shame and the fear of rejection
pleasure and ecstasy is a part of self-care
how to articulate what you need in the moment
know what stimulates you in order to be able to tell your partner
acknowledge what makes you feel good about yourself
how to put it all into action with this weeks ‘Keep it Real Action Steps’
“To love oneself is the beginning of a lifelong romance” – Oscar Wilde.
Hi everyone. Here we are on episode 5 Love your Heart. February is Heart Month here in Canada and the US. And Valentine’s Day is soon approaching, so this month we are going to be touching on all matters of the heart. In today’s episode I’m going to get right into the importance of taking care of your heart from a nutrition and fitness point of view, but I’m also going to hit on the emotional side of things and how stress and emotions can have huge impact on your heart and overall health.
In this episode I talk about
How laughing daily can reduce stress and improve heart health
You get to know me a little more, I share something very personal
What are the risk factors of heart disease
How to reduces high blood pressure and cholesterol
Easy steps you can take to prevent your risk of heart attacks and stroke
Tips to reduce stress
How to put it all into action with this weeks ‘Keep it Real Action Steps’
I’ve got Amanda Maynard as my guest this week, she’s a lot of fun and she’s got such a great laugh. When you listen to her you can’t help but smile and laugh with her. We get right into our mindset, she’s going to share with us that we can re-create our stories, rewrite our life story, that we have the ability to create anything we set our mind to and we should allow ourselves to feel our feelings.
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by Barbara Carrellas
by Esther Perel
