Posts Tagged ‘eating disorder’

  1. Cozy Nuttiness Cereal

    May 6, 2017 by Heather

    Cozy

     

    Truth be told, I am a hot cereal fan.  However, oatmeal and I are just not friends.  It is way too high glycemic for me first thing in the morning with insulin resistance as a result of cortisol issues.  But I confess I am in love with this new combination.  It’s creamy, cozy, and filling but also has a nutty chewiness that is very satisfying.  Unlike oatmeal, this combination is high in protein and loaded with healthy fats as well.  An excellent choice  in particular for those seeking a lower glycemic diet (e.g. diabetes, weight loss, hypertension) but crave carbohydrates for breakfast.  Most of these ingredients are available in the bins at Whole Foods Market or Sprouts– cheap!

    • 2 Tbsp toasted buckwheat groats
    • 1 Tbsp hulled hemp seeds (aka “hemp hearts”)
    • 1 Tbsp ground flaxseed (not whole; they won’t be digested well)
    • 1 Tbsp hulled sesame seeds
    • 1 heaping tsp chia seeds
    • dash of himalayan salt
    • 1/3 cup coconut milk (“light” version, in the can.  Note, a whole can will conveniently last you a workweek for this recipe!)
    • 1/3+ cup water
    • optional (any or all of these!):  1/2 tsp vanilla or 1/4 tsp cinnamon or dash of nutmeg (If you’re lucky enough to have some on hand, a pinch of actual vanilla beans*
    • optional:  a few drops of stevia or 1 tsp honey or 1 tsp  maple syrup*

    Ideally, combine all ingredients in a small bowl the night before and stir well.  You can cover the top with a plate or lid and just leave at room temperature overnight.**  The next morning, stir the ingredients and pour into a small saucepan. Cook on high heat for ~2 min (it should be gentle bubbling).  Turn heat to low and continue cooking for 4-5 minutes, stirring occasionally to prevent sticking/burning (if necessary, add an extra Tbsp of water).  Serve hot, perhaps sprinkled with a few pumpkin seeds or a few currants or some crunchy banana chips.  Fantastic on a frosty morning!

    *A couple of friends tried this recipe and shared their faves…  One loved it with honey and the pumpkin seeds.  Another one skipped the sweeteners and added a Tbsp of dried currants. Another one topped it with frozen organic blueberries; stirred in well, they melt quickly and give off delightfully summery juices.  Still another used a few drops of stevia, cinnamon, and stirred in a heaping Tbsp of organic brown rice protein powder. And one other loved mixing in some almond butter.  Yum!!

    **  If you forget or don’t have time to soak overnight, no worries!  Simply combine and cook in the morning.  Soaking the seeds overnight will make your cereal creamier and also reduce the phytates (minerals binders) in the mix, making more nutrients available for you to absorb.

    If you try it I would love to hear from you! Let me know if you made any modifications and what those were!!


  2. Purple Poison

    August 10, 2016 by Heather

    Purple Poison This little purple pill looks so innocent doesn’t it?  Let’s have a little chat about why it isn’t so innocent. 

    I have written before about the importance of getting to the root causes of anything you are struggling with.  Getting to the root cause of your acid reflux is no exception.  And PPI’s are not the answer.

    Many of today’s most popular (and profitable) drugs are designed to mask chronic symptoms without providing any real healing. They keep us from feeling the effects of our lifestyle choices. They keep us from hearing the signals from our body that something is wrong. Symptoms are a blessings my friends.  Think of them as a warning signal. 

    Nearly all drugs are designed for temporary use to provide temporary relief.  PPI’s are no exception.  In fact, that’s what the FDA originally approved proton pump inhibitor (PPI) medications to do: provide temporary relief to those with ulcers. They were designed to be used for several weeks at most. Why? Because long-term use of PPIs like Nexium, Prilosec, and Protonix can deplete your body of critical nutrients and lead to a wide variety of diseases. 

    Many of us have insufficient HCl (stomach acid).  This is called hypochlorhydria.  HCl is required to isolate key minerals like iron, magnesium, and zinc for absorption as well as for breaking down proteins.  Strong stomach acid is also particularly necessary to allow the body to absorb Vitamin B12, a critical nutrient for energy, nerve function, and red blood cell formation. If we have insufficient HCl, we can consume plenty of healthy food yet still become malnourished over time because of poor digestion. All our hard work, right out the window!  Insufficient stomach acid can result from a variety of dynamics, including adrenal issues, dybiosis, Candida, hypothyroidism, H. pylori, age, and medications.  Medications include, you guessed it, PPI’s!!!

    PPI’s reduce the amount of HCl our stomachs can produce. When PPI’s are used for acid reflux they make gastric juices less acidic, so it isn’t as painful or damaging when the juice bubbles up into our esophagus.  Without getting into a lengthy physiology review, the stomach is a critical part of our digestive tract. It is lined with parietal cells which are responsible for secreting hydrochloric acid (HCl) via tiny proton pumps. When you chew food (or sometimes even just smell it), parietal cells are triggered to release this acid. In an optimally healthy body, we secrete strong amounts of stomach acid.  However, if you are using PPI’s, those PPIs attach to the tiny proton pumps in our parietal cells and stop the flow of acid. Thus, our gastric juices become less acidic and less effective affecting our ability to absorb nutrients. For short-term use, this can be a wonderful thing for triage. For example, if you had an ulcer or a short-term bout of acute stress that gave you gastritis. Ulcers are lesions in the stomach wall, and they need short-term relief from acid in order to heal.  However, long-term healing and prevention of both ulcers and acid reflux requires lifestyle change.  Studies have shown that long-term use of PPIs may make you dangerously deficient in key nutrients.  Recent clinical research findings point in particular to the danger of B12 deficiency in those using PPIs on an ongoing basis.

    As stated above, PPI’s deplete the body of magnesium. In fact, there is now a black box warning by the FDA on the package about PPI’s and their role in depleting magnesium!!  In 2010, the FDA issued a warning of the increased risk of wrist, hip, and spine fractures with high-dose or long-term PPI use.  Very recent research has also identified another method by which ongoing PPI might increase the risk of cardiovascular disease by damaging the protective, inner lining of our blood vessels.

    If that weren’t enough reason to steer clear of these not so innocent pills, here is another.  Powerful stomach acid is crucial for our bodies defense against microbes, including dangerous bacteria, fungus/yeast, and parasites.  Without it, we are vulnerable to foreign invasion. Microbial imbalances often cause gastrointestinal disease (e.g. IBS), but the inflammation generated in the gut can wreak havoc on the body in places far distant from the gut (e.g. arthritis).  Remember, disease begins in the gut!!

    Along with B12 and the minerals stated above, there are many more key nutrients that are dependent on strong stomach acid to be absorbed.  I won’t go into them all here but deficiency of these nutrients create downstream effects that create further disease processes in the body. 

    The unfortunate thing is the drug companies have found a way to make us dependent on these PPI’s.  A study in 2009 showed people were likely to remain on PPIs indefinitely because drug withdrawal caused even worse heartburn than the patient experienced initially.  This continues to amaze me, that a drug company would profit from someone’s suffering.  Repeat after me…the only long-term solution for relief is lifestyle change and getting to the root cause of the problem! 

    I specifically work with my clients on getting to the root causes of why they are suffering.  This includes weaning off medications if they so choose.  Everyone’s journey is different but I would be remiss if I did not educate on the real dangers of the use of these seemingly innocent pills.  Please remember that weaning off any medication is crucial and should be done under a qualified practitioner’s care. 

    I’d love to hear your story if you have used PPI’s and your experience with them.  Feel free to share below or send me a message!

    Peace & Health,

    Heather


  3. Don’t Give Up!

    July 16, 2016 by Heather

    fitwithfibro.com

    I received a message this morning from a client that was so excited she lost 15 pounds, even after being on vacation! This was huge for this particular client because she has been having difficulty losing weight due to the inflammation in her body.  I know her internal struggle.  I’ve been there for the tears.  This made my morning. When we are very inflamed, weight loss, will be the last thing to go as a result of addressing the inflammation.  I know sometimes this is hard to hear. 

    It occurred to me after receiving that message that often, as practitioners, our clients journeys closely mirror our own.  There are no accidents.  This message today started me thinking about my own journey and how it mirrors hers since moving to New Mexico.  If you read my last blog post you know the story of my stressed out existence prior to my big move here.  Soon after I moved, I started putting on weight and couldn’t figure out why.  Sometimes, as a health coach, it is hard to be objective with yourself.  It is not as easy to unravel your own puzzle than it is to unravel a clients.  Let’s look at the onion and peel its layers back.  I was in an abusive relationship, lived in another stressful situation when I left that abusive relationship, moved twice (one across the country), went of birth control pills, increased my thyroid meds and stopped my antibiotics for the Lyme.  My poor adrenals!  My confused body did not know what end was up. I know what I would say to client.  Not so easy to have that talk with yourself.  I’m patient with my clients.  I meet them where they are at.  So very hard to do when it is you.

    I can see how my clients can get frustrated.  I’ve been in this situation before myself.  Why work out and eat right when I continue to put on weight, or at least am not able to lose it?  This is the mentality that lurks in the back of my head.  And I’m sure it lurks in the back of my clients heads.  And for those of you that know my story, weight gain for a person with a history of eating disorders is equally devastating. 

    But I continued on, doing my daily workouts and eating clean, confident that I would unravel the mystery.  Thank goodness for my boyfriend that didn’t throw me out of the house!  😉  Sometimes, as practitioners, we need to step outside of our own demons to see the bigger picture.  Sometimes our clients that are going through similar things help us to do that.  At this point, I’m pretty confident I’m on the right track and have answers with the help of some recent labs.  This morning I went for a run and was faster and less tired than I was last week, validation that what I’m doing is working, maybe just not as fast as I’d like.  Hey I’m human! 

    I know sometimes it would be easier to throw in the towel, to sit on the couch with a bag of pretzels.  Trust me, it was tempting.  But if I hadn’t continued to move, if I hadn’t continued to eat clean then I would be worse off than I am.  It is so easy to keep going when you are seeing forward progress.  It can be so frustrating when you are working hard and not seeing the results you’d like.  But once your body catches up and once you address the issues that are causing your body to hang onto the weight and inches, you WILL see the results and all the efforts of clean eating and exercise will have paid off. 

    If you’d like help getting to the root causes of why you are stuck, I’d love to help.  I know my journey has been helpful to many of my clients but their journey’s have equally blessed me in helping my own self to heal. 

    I’d love to hear your story.  Feel free to send me a message or share in the comments below!

     

    Peace & Love!

    Heather


  4. Helping the ones you love…

    July 10, 2011 by Heather

    Shooting straight from the heart tonite!

    I found out today that my husband was still smoking. I guess I had suspected. He has tried to quit several times. I cannot pretend to know how hard it is to quit. I have been there for him everytime he has tried to quit, with support and love. So today I was heart broken. Heart broken and worried and in despair. In despair that I cannot help him. Helping people is what I do. But I have to remember that I can’t help someone that doesn’t want to help themselves. It is the same thing with weight loss and nutrition. If someone does not want to take those first steps you can’t take them for them. I guess it just hits home more tonite. I shall repeat this again and again until I am ok with this….You can’t want something for someone more than they want it for themselves. I may need to say this alot over the next few days. And, I will be the strong one, and through my hurt and anger I will continue to watch over me. Starting tomorrow I am searching for life insurance. Something I should have done years ago. I have always been the responsible one, I will continue to serve that role, for myself and for my family.

    And isn’t it funny how we revert back to old habits when we are stressed! Back before I found Beachbody and a healthier lifestyle I suffered from eating disorders. Tonite despite my best efforts to stave off the stress demon, I dove into that bowl of ice cream. I am now sitting here ashamed of myself because I thought I was past this. Well I guess you are never really “past” something like that, but I was winning the battle. And I am angry at myself because my job is to help people get past these same issues. But I have to remember that I too am human. I am human and for people to see that is a good thing. Because if I were perfect and never messed up then how could people relate to me?

    I am not afraid of failure in my business. But failure in my personal life is another issue for me. I need to work on not being afraid of failure when it comes to personal “stuff”. Always something to work on right? Because if we had nothing to work on then how boring would that be!?

    So this is me…getting real and personal. And regretting that ice cream I just ate! My body will remind me in the morning I am sure!