CTC043 – Money: It loves to be counted with Joan Sotkin

CTC043 – Money: It loves to be counted with Joan Sotkin

Money: It loves to be counted

with Joan Sotkin

Well, it’s been our first week with Grace our new pup. It’s definitely been an adjustment, I’ve never cleaned up so Gracemuch piss and shit in my life. But we’ve almost got the potty training down, it’s happening mostly outside now. That’s a bonus!

She really is a sweetheart, she hangs out with me in the morning when I do my yoga and meditation and I’ve realized she likes to workout with me also!  It’s fun to have a workout partner.

Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion, or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

What are you thoughts on money? Do you feel like you are always struggling, there’s never enough money? Well, it could all be done to your emotions and how you think of money. My guest Joan Sotkin shares all with us.

In this episode we talk aboutJoan Sotkin

  • Who you are effects your income
  • How you deal with money is how you deal with yourself
  • Ways to express emotions
  • Why it’s important to manage cash flow
  • Making change = moving stupids

Resources & Links Mentioned

Joan’s  Website

Joan on Facebook

Joan on Twitter

Back to Eden: The Classic Guide to Herbal Medicine, Natural Foods, and Home Remedies since 1939* by Jethro Kloss

Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal* by Donna Jackson Nakazawa

* = affiliate link

Listen to Episode 43


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

What you need to know about your poop!

What you need to know about your poop!

What you need to know about your poop!

It’s time to get up close and personal with your…poop.  Yes, you heard me right.  We are shit talking today!

Fibre is a very important part of your overall health and I go into detail about the two sources of fibre you should be consuming daily, soluble fibre and insoluble fibre on this blog.

So, now that you’ve increased your fibre intake and drinking 2 litres of water, you should be pooping daily (I hope).

Before you flush, I want you to know take a good look at what just came out.  Yes, it’s time to examine it, I know it’s gross, but get over it, it’s a part of you. I’m not asking you to put it on a slab and dissect it, but if that’s your thing, go ahead, I won’t judge! 🙂

Your stool, can tell you so much about your health and what is actually happening inside your digestive system.

First of all your stool is about 75 percent water. The rest is a combination of fibre, live and dead bacteria, miscellaneous cells and mucus.

There are 3 things you want to take note of when it’s time to go.

  1. frequency (how often you are going, or not going)
  2. form or shape
  3. colour

Frequency

You should be going at least once a day, every day!  Some people may go 2-3 times a day, this all depends on your own individual metabolism, the types of food are you eating, the quantity of food and if you have a healthy amount of good flora in your gut.

If you are not going at least once daily, you are suffering from constipation.  So, this is something you need to get sorted ASAP, pooping is one of the ways our bodies eliminate toxins, so if you are not eliminating, those toxins will be reabsorbed into the body.  This can then increase your risk of colon cancer and other colon issues such as hemorrhoids.

If you are going more than 3 times daily, then you’ve got diarrhea, which could mean there is a digestive issue happening.  I would recommend seeing your health care practitioner to check for IBS, allergies, crohn’s and colitis.

Form & Shape

There is a chart called the Bristol Stool Chart

It breaks down the different shapes and sizes of stool and what they mean.  A healthy stool will be similar in size and shape to a banana, it should be smooth and silky.  And easy to eliminate, there should be no pushing involved and should come out within 60 secs of sitting on the toilet.  If you are on the thrown for more than 60 secs, get off you’re not ready to go yet.

This is not the time to read the newspaper or magazine!

Colour

I want you to think milk chocolate…got it, this is what you want your poop to look like.

However, if your poop is black, this could mean there is blood higher up in your GI tract, if you see red, there could be blood lower in the GI tract, if it’s yellow/orange, there could be a malabsorption issues, green could mean low bile salt production or there is a high intake of iron.

However, do take note of foods that are you eating also, eating a lot of leafy greens or carrots, beets, they can change the colour too.

There you have it, next time you go, take note of frequency, shape and colour.

Start learning more about yourself and taking more control of your health.

Knowledge is power.

Keys Benefits of Vitamin D

Keys Benefits of Vitamin D

Keys Benefits of Vitamin D

It’s a fat-soluble vitamin, meaning when you take it internally it needs fat to be absorbed through the intestinal wall.  The UV rays from the sun act on the oils of your skin to produce the vitamin which is then absorbed into the body.

This amazing vitamin can be acquired by sunlight, diet or supplements.

It’s usually measured in IU’s which stands for International Units.

To understand how many IU’s you need to be taking daily, that all depends on where you live, the season you are in, your age and your current state of health.  It’s best to see your health care provider and get your Vitamin D levels checked then you’ll have a better understanding of how much you need to take.

But let me share with you what Vitamin D can do for you

  • it can properly utilize calcium and phosphorus to keep your bones and teeth strong and healthy, important if you have osteoporosis, or want to prevent it.
  • it keeps your immune system strong, when taken with vitamin A & C it can aid in preventing a cold or flu
  • may help protect against Alzheimer’s disease, improves the cognitive function in people over 65
  • it can help cut the risk of breast, colon, prostate and ovarian cancers
  • and it can help ward off seasonal affective disorder (SAD), it boosts our serotonin production, that feel good hormone,  helping you to feel calm and happy

So, what can happen when we are deficiency in vitamin D?

  • rickets, tooth decay, osteoporosis, you can also increase your risk of heart disease, stroke, dementia, type 1 diabetes, multiple sclerosis, rheumatoid arthritis and cancers.  And low vitamin D levels have also been linked to Parkinson’s disease.

How do you get you vitamin D?

  • the sun! try to get 10 minutes of sunlight on your skin without sunscreen daily (if you live in Canada like me, this is hard to do in the winter)
  • foods sources are fish liver oils, sardines, herring, salmon,think oily fish, eggs, mushrooms
  • when buying a vitamin D supplement you want Vitamin D3.

And to note the darker your skin, the more you’ll need to supplement with D because you are absorbing less sunlight.  And Vitamin D synthesis in the skin declines with age, so as we age we will want to be supplementing more often.

CTC042 – Building Confidence with Paula Gosney

CTC042 – Building Confidence with Paula Gosney

Building Confidence: How to Believe in Yourself

with Paula Gosney

Hello you beautiful soul. I have some very exciting personal news to share with you today. On the weekend (this Gracepast weekend) my husband and I adopted a puppy. She’s 13 weeks old, a husky lab retriever mix with white/blonde hair. And her name is Grace. We can have fallen in love, she has totally stolen our hearts. Look at those ears, they kill me!! LOL

The cut the crap club in launching November. And I want to give away 2 free 1 year memberships to the club.

The cut the crap club is an empowering sisterhood that helps you cut the crap in areas of your life that you need most and encourages you to be your most confident, energized, and authentic self – through nutrition, fitness, motivation and community.

If you are serious about finally getting off your arse and doing something, whether it’s get fit, eat healthier, feel more energy, reduce pain, manage your time, build confidence, sleep better, be happier whatever it is you want and truly want for yourself. Then you’ll want to join this club and be supported while on your journey.

Just visit tanyafraser.ca/contest and I explain more about the club and let you know how enter. Go to tanyafraser.ca/contest to learn more.

Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

Do you have self-doubt, do you believe you are not good enough, are you lacking in self-confidence? Paul Gosney creator of The Belief School joins me today and she is going to give us some tips on how we can turn our beliefs around for the positive

In this episode we talk aboutPaula Gosney

  • Our beliefs come from two places
  • What are the 3 components for success
  • How to stay positive when people around us are negative
  • Why you should indulge in the feelings of success
  • Move from victim to empowerment

Resources & Links Mentioned

Paula’s  Website

Paula on Facebook

Paula on Twitter

The Untethered Soul: The Journey Beyond Yourself * – Michael A. Singer

The Biology of Belief 10th Anniversary Edition: Unleashing the Power of Consciousness, Matter & Miracles* – Bruce Lipton

* = affiliate link

Listen to Episode 42


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Get off your Arse and Start Walking!

Get off your Arse and Start Walking!

Get off your Arse and Start Walking!

Walking.  It’s so beneficial physically and mentally.  And so easy to do, you can’t say no. You don’t need any fancy equipment and you can do it in any type of weather.  So no excuses here.

Here are just some of the amazing benefits walking has to offer:

  • it gets you outside and into nature
  • it can help reduce stress or relieve stress, because it gets you moving and breathing, providing oxygen to the body, it can help you think things through and work stuff out
  • it lifts your mood, it makes you happy.  It releases the feel-good endorphins into your bloodstream, again helping to reduce stress and anxiety
  • it can help burn fat, allowing you to lose weight or control your weight
  • it strengthens your heart
    • regular walking has been shown to reduce your risk of heart disease and stroke
    • it lowers cholesterol and keeps you blood pressure in check
  • making walking a regular habit can also help reduce your risk of developing type 2 diabetes
  • worried about osteoporosis – get walking, walking is a weight-bearing exercise, it stimulates and strengthens your bones
  • want toned legs and butt – well, walking can help tone your legs, giving you definition to your quads, hamstrings and glutes
  • it gives you energy – because it stimulates circulation and increases oxygen supply to cells in your body
  • and best of all walking is free, and can be done almost anywhere and any time of the year, sun, rain or snow.

How to get started. 

Pick a set time every day, a time that is easy, maybe it’s first thing in the morning, maybe on your lunch break or in the evening.  You want at least 20 minutes.  But don’t feel like to have to complete the 20 minutes all at once.  Maybe you can do 10 minutes before breakfast and another 10 after lunch.  Make it count, move your arm when walking, do intervals, 5 minutes at moderate pace and 1 min at a fast pace and so on.

Do this every day, you can’t help but feel more energized, feel stronger, reduce stress and strengthen and tone your body.

CTC041 – Fibromyalgia with Kyle Davies

CTC041 – Fibromyalgia with Kyle Davies

Fibromyalgia – The Mind Body Connection

with Kyle Davies

What up what up party people. I just had a great weekend. We celebrated thanksgiving her in Canada and I had a fun time with friends. Every year, we get together with a group of friends to play poker eat lots of food and laugh our arse’s off. It was a great time. Yes, I love the poker.

So, I mentioned a while back I’m getting ready to release the Cut the Crap Club. This is an online membership group that empowers you to cut the crap from the areas in your life where you need it most. It’s a place where you can feel safe to be yourself, where this is no judgement, it’s a tribe of like minded people like you going through their own struggles. In this club I’m going to show you how to feel more energy, reduce stress, build confidence, have more time, feel stronger, sexier, be glowing and radiant and wake up each day with enthusiasm to create the best life for you. Through nutrition, fitness, motivation and community you can cut the crap and keep it real.

The cut the crap club is launching this November, if all goes right it will be Nov 2. And I’m going to give away 2 free 1 year memberships to celebrate. Yes, you could win a full year to the cut the crap club.

If you are serious about finally getting off your arse and doing something, whether it’s get fit, eat healthier, feel more energy, reduce pain, manage your time, build confidence, sleep better, be happier whatever it is you want and truly want for yourself. Then you’ll want to join this club to help support you on your journey.

To win one of the free memberships. All you have to do is either send me a video or write in an email and answer the following 3 questions. 

  1. what are you most struggling with right now in your life
  2. why do you want to win this membership
  3. how would joining this club and putting in the work change your life.

Send me your video link or write an email and send them to ctcclub@tanyafraser.ca And in your subject line put “I want to win“.

If you are sending a video please keep it to no more than 3 minutes and if you are writing please keep it to 500 words.

The contest closes Oct 31 at 10pm EST. So get your entry in soon. And I’ll annouce the winners Nov 6.

Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion, or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

In this episode we talk about

  • What is fibromyalgia
  • What are some of the causes
  • How our thoughts and emotions affect our physical bodies
  • How to reduce symptoms or reverse fibromyalgia

Resources & Links Mentioned

Kyle’s  WebsiteKyle Davies

Kyle on Facebook 

Kyle on Twitter

Free Webinar: Fibromyalgia: The Road To Recovery

Change: Principles Of Problem Formation And Problem Resolution* by Paul Watzlawick

* = affiliate link

Listen to Episode 41


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Coconut Pumpkin Curry

Coconut Pumpkin Curry

Coconut Pumpkin Curry

Ingredients:

  • 2 tbsp coconut oil, divided
  • 2 skinless organic chicken breasts, cut into ½-inch cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 1-inch piece fresh ginger, peeled, minced
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp coconut sugar (maple syrup or honey is also optional)
  • ½ tsp sea salt
  • ¼ teaspoon turmeric
  • ¼ teaspoon cayenne
  • 1 ½ pound pumpkin, peeled, seeded, cubed
  • 1 ½ cups chicken broth
  • ½ cup coconut milk

Directions

Step 1 – Heat 1 tablespoon of coconut oil in a large pot over medium. Add chicken and cook until lightly browned and cooked through. Remove from pan and set aside.

Step 2 – Add remaining 1 tablespoon of oil to the same pot and heat over medium. Add onion, garlic, and ginger; cook until golden, 3 minutes, stirring. Add coriander, cumin, sugar, salt, turmeric, and cayenne; cook until fragrant, 1 minute, stirring. Add pumpkin and stir to coat with spices.

Step 3 – Add broth, coconut milk, and reserved chicken; bring to a boil over high, cover, and reduce to a simmer. Cook 20 minutes, until pumpkin is softened and milk has thickened. Serve warm over coconut wild rice.

 

Photo Credit: Hajime NAKANO

Guest Post: When Shame Swallows you Whole

Guest Post: When Shame Swallows you Whole

Guest Post: When Shame Swallows you Whole

by Dawn Serra

Here are snippets from Dawn’s blog article on shame. I highly recommend you read the entire article on her website.


 

Want to know something bizarre about me?

Vulnerability is a space that I’ve come to crave.

I know this makes me an outlier.

Most people cringe at the thought of being vulnerable, at opening themselves up to hurt, ridicule, failure, and pain.

It’s not that I’m emotionally masochistic (maybe I am a little bit), but that every single great thing that’s ever happened to me occurred after I allowed myself to be vulnerable and then found the courage to do the thing anyway.

Being vulnerable has allowed me to experience the most profound depths of intimacy, love, connection, gratitude, and transformation.

Studying Brené Brown’s work on vulnerability and wholehearted living, along with other amazing thought leaders like Tara Brach and Seth Godin, has not only inspired and influenced the work I do with my clients, but it also afforded me a sense of security against experiencing my own shame.

After all, if I understood shame, if I knew how it looked and how it felt, if I studied the way it impacts us and how to overcome it, then shame would be easier to avoid, to identify, and to elude, right?

The truth is shame will find you, no matter how much you know.

Shame will grab you and do everything it can to crush you.

Shame will find a way to hold you under the water and no one will ever know you’re drowning because the amazing thing about shame is it tricks you into silencing yourself when you most need to scream for help.

Each of us have different shame triggers, and many of us have one or two primary triggers that we carry for most of our lives.

One of my shame triggers is a nasty little voice that likes to whisper how unloveable I am.

Most of the time, that voice is a distant, nagging irritant that I can acknowledge without feeding it. We have found a way to live fairly harmoniously.

It’s an on-going process for me to remind myself I am worthy, I am enough, I am lovable, and it has gotten easier with practice to hold this knowledge inside of me as a truth.

I started to see cracks in my lovability as I fell more deeply in love with my partner. I began to internalize a dialog that told me I wasn’t living up to his expectations.

Shame can drive us to do horrible things. Shame can traumatize us, harm us, and lead to depression, anxiety, and even violence.

Then, I had the fortune of having a perfect storm of circumstances force my shame out into the light.

Read the entire article on Dawn’s website.

 


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Listen to Dawn on the Cut the Crap and Keep it Real Podcast


Dawn Serra

Erotic coach. Confidence enabler. Sex educator. Shame slayer. If there’s one thing Dawn Serra is passionate about, it’s helping people find their courage to explore the scary spaces within themselves. Dawn is on a mission to support individuals and couples as they cultivate radical transformations within themselves: to try new things, think new thoughts, and break the silence around their deepest desires and needs. She is healing the world by giving people a new framework in order to live vulnerably, authentically, passionately, and with ecstasy. In addition to coaching, Dawn Serra is also the co-host of a weekly sex podcast called Sex Gets Real.

 

The Art of Chewing Your Food – 4 Reasons Why You Need to Chew

The Art of Chewing Your Food – 4 Reasons Why You Need to Chew

The Art of Chewing Your Food – 4 Reasons Why You Need to Chew

Let’s talk mastication.

Not masturbation.

Although that’s fun! 😉

Mastication, chewing your food! This is one the simplest, easiest things you can do for yourself to achieve better overall health.

Chewing your food is so important because digestion begins in your mouth. Carbohydrates are digested in your mouth.  The more chew, the less work for your stomach and intestinal system.  Because guess what – you don’t have teeth in your stomach.  Chewing mean less gas and bloating and better elimination. Less stress overall on your digestive system.

Here are 4 other reasons why you should chew your food

 

Helps you lose weight

  • it usually takes about 20 min for the signal from your brain to reach your stomach to say your full.
  • the longer you chew, the more time it will take you to finish a meal, and research shows that eating slowly can help you to eat less and, ultimately, to avoid weight gain or even lose weight.
  • when you shovel your food into your mouth like a pig at a trough, that’s when you overeat, feel uncomfortable and have probably hit the heavy breathing stage.  SLOW DOWN.  Nobody is taking the plate away from you.

It’s good for your teeth

  • the bones holding your teeth get a workout, chewing keeps them strong, it also increases saliva production, which helps to digest bacteria that can lead to plaque buildup

Chewing helps with better absorption of nutrients

  • once the food gets to your intestines, it will have a much easier time pulling out all the vitamins, minerals, antioxidants, fats, proteins that your body needs.

You get to enjoy and taste your food

  • eating should be enjoyable and pleasurable, so don’t deprive yourself of that moment

 

So sit back, relax, chew and enjoy the food in front of you.

Celeriac Mash

Celeriac Mash

Celeriac Mash

Ingredients

  • 1 celeriac , peeled and chopped
  • 2 – 3 tbsp grass-fed butter
  • 1 handful fresh thyme , chopped
  • 2 cloves garlic , finely chopped
  • sea salt
  • freshly ground black pepper
  • 3-4 tablespoons water or organic chicken or vegetable stock

Directions

Step 1 – In a large pot on medium-high heat add butter and let melt, then add celeriac, thyme and garlic, with a little salt and pepper. Stir around to coat for 5 minutes.

Step 2 – Turn the heat down to a simmer, add the water or stock, place a lid on top and cook for around 25 minutes, until tender.

Step 3 – Season more if needed. With a fork or masher, mash the celeriac. I like to leave it a little chunky for texture.

Step 4 – Serve and enjoy!