Posts Tagged ‘exercise’

  1. Baked Falafel

    July 25, 2016 by Heather

    lessons

     

    Baked Falafel
    Serves 4
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    Prep Time
    30 min
    Cook Time
    30 min
    Total Time
    1 hr
    Prep Time
    30 min
    Cook Time
    30 min
    Total Time
    1 hr
    Ingredients
    1. 1 (15 oz) can chickpeas, drained and rinsed
    2. 2 cloves garlic
    3. 1/2 small white onion, chopped
    4. 1/2 cup loosely packed parsley leaves
    5. 2 tsp olive oil
    6. 4 tbsp chickpea flour
    7. 1 tsp ground cumin
    8. 1 tsp ground coriander
    9. 1/2 tsp baking powder
    10. 1/2 tsp paprika
    11. 1/4 tsp himalayan salt
    12. several pinches freshly ground black pepper
    13. Preheat oven to 400.
    14. In a food processor, combine chickpeas, garlic, onion, parsley, olive oil and blend until smooth.
    15. Transfer mixture to a bowl and add chickpea flour, cumin, coriander, paprika, baking powder, salt and pepper.
    16. The mixture should be mushy but firm enough to shape into balls.
    17. Line a baking sheet with parchment paper, form the mixture into balls, then flatten into patties.
    18. Place the patties onto the baking sheet and bake for 16-18 minutes.
    19. Remove from the oven, spray them with a little cooking spray, then flip the falafel and bake for 8-10 minutes.
    20. Serve on gluten free buns with your topics of choice.
    Adapted from Appetite for Reduction
    Adapted from Appetite for Reduction
    Fit With Fibro http://fitwithfibro.com/

  2. 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


  3. Traveling? Great tips from your Fibro peers!

    May 12, 2016 by Heather

    bakeshop

    I have had several requests from my clients on tips on how to travel well with Fibro.  Recently, I put up a post on my Fit With Fibro page asking for traveling tips from my followers because, after all, they know best right??  So instead of blathering on about my own tips, I wanted to share what my followers shared.   So that I keep their information in tact, I’m going to provide their information in quotes, without names, to protect privacy.   I hope that this is helpful!  And at the end I’ll add my own tips if anything important was missed.  Feel free to comment below if you have a tip that was not mentioned.

    “I’ve noticed that sitting upright really wears me out, so I try to recline as much as possible while also trying to make sure my low back and sitz bones are properly supported.”

    “Make sure you have your enough of your meds to make the trip and back too. Nothing sucks worse than hassling with a pharmacy to get your meds in another state.”

    “Go in with a positive time!!!!”

    “Wear loose fitting comfortable garb. Nothing worse than a pinching waistline, especially if your fibro is flaring and you’re hypersensitive.”

    “Yoga pants and a cami undershirt with a built in shelf bra are my best friends on a road trip!”

    “I love compression wear for flights. Lulu lemon has the best, in my opinion. I also don’t wear jewelry and wear my hair up to minimize external over sensitization. I plan my outfit for the airport very well to ease taking off and putting on things. I also cut out and carry all my paper prescription receipts (from the pharmacy with your name and the dosage) in my wallet just in case. Headphones with pre downloaded songs or audio books or assisted meditation for cars or the plane. A coloring book works well, too. Makes the time go by quickly.”

    “If traveling by car take frequent breaks and make yourself get out and walk. Carry nutritious snacks with you because it is sometimes difficult to find them on the road.”

    “Stay hydrated. Take blankets and pillows on a road trip. Travel with flexible clothes; I don’t wear a belt when I have to sit a long time. Yoga pants and a shelf bra help me stay relatively comfortable on long trips. Build in rest times and try not to plan more than one thing at a set time each day, but have a prioritized list of other activities that you can do for good days. If you’re going to be standing or walking a lot, compression socks will help your legs go the distance (if you can stand the pressure).”

    “Make sure you travel companions know about your illness. Know the schedule so you can identify when you may need to rest or take a break from the group, pack healthy snacks like nuts, give yourself time to rest before departure and after arrival! !!! People tend to pack their days with activities when on vacation, it’s okay for some people but not the fibro body.  If you find spots in the day to rest you are more likely to maintain activity level throughout the trip. This means you have to be with a group that knows your limits and will understand when you have to leave early or opt out of an activity.”

    “If they are traveling very far I highly suggest a motor home, we bought one so I can lay down or recline or sit on the couch all while having a restroom handy. I also travel with a fibro “toolkit”. It has an ice bag, a rice bag I can heat, a change of looser clothes, a blanket, essential oils, peppermint candies and gum and extra meds.”

    “It’s perfectly okay to ask for help getting your luggage into and out of the overhead compartment. People are generally helpful and I’ve never had trouble when I had to ask for assistance from a fellow passenger.”

    “I get extra sore traveling especially if I’m in the vehicle a lot or in the hotel room a lot. So I always bring bath bombs I get online that have ingredients especially for fibro suffers. At the end of the day I can take a relaxing bath and it helps a lot.”

    “We travel often – usually road trips. Most important thing for me over anything else is frequent stops to move around. Even if it’s just the side of the road. We stop at least once an hour and walk around for about 5 minutes each time.”

    “Build in rest periods. If you do something busy one day, have a mellow day the next. Listen to your body and rest when you need to.”

    “If you’re travelling by plane get your pharmacy to make a bubble pack of your meds and vitamins so you don’t have to carry a bunch of things with you.”

    “If you’re on a lengthy flight, be sure to choose an aisle seat. This allows you get up to stretch out without having to clamber over other people.”

    “Always give yourself 2-3 or more days before and after travelling,  i.e. wedding on Saturday, arrive by Wednesday at latest and limit activities until event.”

    “If you take prescription meds make sure to get prescriptions from your doctor before you leave if you don’t have enough for your trip.”

    “Make a check list. Pack a week in advance.”

    “Pace yourself. Take breaks. Stay hydrated. Take pain meds if needed (not a time to play hero). Eat light meals.”

    “Take a soft blanket. Bring your pillow from home.”

    “I take my tens unit with me and book a place with a hot tub!”

    “Stay hydrated, rest often, ask for help when you need to.”

    “Plan ahead and request a wheel chair in airports.”

    “Bring heat or cold packs, wear layers, bring option for shoes.”

    “Heated travel cushion is a must for me when traveling in the car, lots of coconut water for extra magnesium, potassium, and hydration, essential oils for relaxation and headaches, ear plugs for unexpected loud noises, loose fitting clothing, and my own pillow and blanket to make sleeping in a different place a bit easier.”

     Aren’t these such great tips from our fellow fibro warriors?  I will emphasize staying hydrated and packing healthy snacks.  I encourage my clients to eat as closely to what they eat at home as possible to avoid food reactions, digestive distress and inflammation.  I also encourage my clients to stay on their current supplement schedule.  If traveling by plane, I make sure to carry my powders in their original containers to avoid being stopped by TSA.  And I use multiple Monday-Sunday pill boxes to organize my supplements.  Just recently I have also traveled with both coconut oil and apple cider vinegar in their original containers, wrapped super, in plastic bags and in my checked bag.  They do sell a foam roller that has a hollow inside that you can store things such as underwear, socks etc. so that it isn’t a space waster.  I also travel with my heating pad and my tennis ball.  Anything that is a must at home for keeping you comfortable is a must for travel! Sometimes this takes time, effort, and creativity but it can be done.  I hope this helps you and again comment below if there is something that you swear by that is missed here!

    Peace & Love,

    Heather

     


  4. Why Not YOU!?

    July 21, 2015 by Heather

    Why Not I just returned from Nashville for the annual Beachbody Coach Summit.  It was HOT in Nashville!  Oh my!  I packed as many as my fibro tools as I could but this time, despite my best efforts, I suffered a bit.  Did I mention it was HOT!?!?

    How many of you take a beating when you travel?  I always do my best to stick with a routine, drink lots of water, take all my supplements etc. but you know how it goes.  When I went to Cancun in March I actually did pretty well.  This time, not so much.  But I have all the tools now at home to get back on track.  But before I do that, I’m super busy trying to get caught up and super excited to share some new things that are coming out!

    There’s a brand new Fixate cookbook that was based around the 21 Day Fix Program!  The recipes in the book look super yummy!  I can’t wait to try them!  If you want to check out the book for yourself head here…..http://www.teambeachbody.com/shop/-/shopping/FixateCookbook?referringRepId=242583

    Cize, the new workout program from Shaun T also came out!  Who wants to workout but not feel like they’re working out!?  ME!!!  If you want to check that out head here….http://www.teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=242583

    Beachbody also came out with some boosts for Shakeology and a Performance Line.  Super awesome stuff!  I have to tell you…we were sitting in one of the sessions really tired and failing when we decided to grab a Shakeology from the bar with the focus boost in it.  Holy cow!!!  We were like brand new ladies, and were ready to go for the evening!  I will definitely be getting that on home direct!  I think it the perfect product for any Fibro peep to have in their arsenal for sure!

    But I didn’t just want to write this post to tell you about all the new stuff, despite how awesome it all is!  What I really wanted to ask you is what hopes and dreams do you have for yourself?  Did those hopes and dreams get pushed aside with your Fibro diagnosis?  Are you struggling to get yourself back?  I’m here to tell you that I am no different than you.  And just because you have Fibro, it shouldn’t have you.  And it won’t if you don’t let it.  I was up on stage last week in front of 25,000 people.  Why?  Because every day I help people just like me live a healthier more fulfilling life despite chronic health issues.  Why not you?  I am currently looking to add people to my team that want to help others while helping themselves at the same time.  No health and fitness experience is necessary.  All I ask is that you have a want to help others and a need to help yourself.  I’ll take care of the rest.  We have one life to live.  Why not live it the best way we know how?  If any of this resonates with you, reach out.  I’d love to hear from you!

     

    Peace & Love,

    Heather


  5. Top 10 Weight Loss Tips

    July 2, 2015 by Heather

    Top 10

    Have you been struggling with losing weight?  Here are some tips that should get you on the road to reaching your goals!!

    DRINK WATER
    Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water.
    Even mild dehydration can alter our body’s metabolism, so aim to drink 1/2 your weight in ounces and limit or remove soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water 20 minutes before meals feel fuller and eat less.

    EAT CARBS: REAL CARBS!
    Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms.

    CHOOSE HEALTHY FATS
    A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal
    everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as raw nuts, seeds, fish, avocados, and extra virgin olive oil.

    EMPHASIZE LEAN PROTEIN
    Our bodies require protein to continuously renew and replenish our cells, stabilize our blood
    sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein
    in our food. Many foods contain protein, but the richest sources include animal products like meat,
    dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds. When choosing animal protein sources, be conscious of the way the animal was raised andwhat it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh, and peanut butter are good vegan protein sources.

    EAT BREAKFAST
    By eating a hearty breakfast, you’ll give your metabolism a jumpstart andbe in better control of your cravings. When we miss our first fuel of the day, we are often hungry by mid-morning and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved”
    by skipping breakfast. Studies repeatedly show daily breakfast consumption is associated with
    maintaining a healthy weight.1 But if you’re not ready for breakfast early in the morning, listen to your body and eat when you feel it’s best for you.

    EAT MORE FREQUENTLY
    It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.

    EXERCISE YOUR BODY AND MIND
    Exercise has enormous benefits for your mind and body, with research boasting decreased body
    weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your
    mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean.
    Try these tips for starters:
    • Get off the subway or bus one stop earlier.
    • Take the stairs instead of the elevator.
    • Go on nightly jogs or walks with a friend
    or your dog.
    Even playing with your children in the park or trying a hand at gardening will keep your body active.

    CATCH SOME ZZZZ’S
    Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut eye per night. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels -hormones that tell your body “I’m full, stop eating” – can go away with too little sleep.
    Said simply: Sleep more, eat, and weigh less! Strive for 7-8 hours of sleep each night.

    LEARN TO COOK
    Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake
    of sodium, fat, and calories. Try to avoid frying foods by learning how to roast or bake, and eat more raw
    foods to boost flavor and cut calories. Also try experimenting with herbs and spices to reduce salt intake.

    KEEP TRACK OF WHAT YOU EAT
    Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that
    are hard to pronounce. The healthiest foods are those found just as nature intended – whole and
    unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?


  6. Are you Snacking Healthy?

    June 3, 2015 by Heather

    Eat Your snacks!

    I often hear from my Fibro peeps that they have no energy.  When I ask what they are eating the usual response is something like, “well, I don’t eat much at all.”  Oh boy!  MY FRIENDS!!!  You would not expect a car to run without any fuel yes?!  The same holds true for your body.  You need to feed it in order for it to function!  That means meals and snacks!  I always get asked a lot of questions about nutrition, and the foods that I eat, so I wanted to give you a list of some healthy snack options to get you started!  Eating regularly will also help with weight loss!  YES!  Because if you don’t feed that body of yours it will think it’s starving and not let go of anything!  We don’t want that do we!? Being prepared is KEY when it comes to weight loss! When hunger strikes you want to have something nutritious to munch on so you don’t have to resort to fast food or junk food! 
     
    Tip: it’s best to have some protein with each snack for more staying power. For example, instead of just eating an apple, have a bit of almond butter with the apple. 
     
    Here are some healthy snacks for you!  Let me know how it goes! 
     
    • Hard boiled eggs
    • Apples
    • Almond butter
    • Hummus on brown rice pita
    • Pears
    • Carrots (or any veggies) and Hummus
    • Guacamole with veggies or brown rice pita
    • Cashews
    • Macadamia Nuts
    • Almonds
    • Walnuts
    • Pistachios
    • Shakeology (I have this every day!)
    • Bananas
    • Berries
    • Dark chocolate (as long as it’s more than 70% cacao…you’re welcome ;))
    • Organic edamame
    • Organic popcorn

    Please note: When I mention nuts I mean raw nuts.

     
    If you find these ideas helpful, please forward this to a friend =) 
     
    Peace & Love,
    Heather
     

  7. Live Your Best Self!

    May 25, 2015 by Heather

    Live Your Best Self(1)

    Happy Memorial Day!  I hope you are doing something fun today!  It’s a little muggy and overcast here! 

    So I wanted to chat a bit about self care for us.  I come into contact with so many people on a daily basis and often when I ask what they are doing when they tell me they are in a boatload of pain the response I get is nothing.  Nothing?!  Ok, I get that this beast we live with is all encompassing, tiring and frustrating.  But if we lie down and let it win, it will surely win.  I strongly encourage everyone to be their own advocate, to take great care of themselves and research research research!  I’m often asked how I know so much.  It is simple.  I did my research because no one else will do it for me. 

    What do I mean by take great care of yourself?   It is very simple really.  Clean eating, exercise, rest (I’m not SO great at this one!!), WATER, healthy relationships, supplementation, getting to root causes, eating regularly and getting off the meds if you can.  Yes, I said get off the meds.  Of course, always do so under the direction of your physician but 1) they often create more side effects and do not “fix” anything 2) they are a band-aid and do not get to root causes and 3) they are not meant to be used long term.  I realize some of what I say is controversial and won’t be received well by some.  And that’s ok with me.  I also believe we need to do what is right for us and if my approach is not for you that’s ok too.  I’m just voicing what I have experienced and learned. 

    I’d encourage you to take a look at this article.  It is a great read and explains much of what we should be working on. 

    http://www.mindbodygreen.com/0-10103/10-causes-of-fibromyalgia-your-doctor-doesnt-know-about.html

    As always, I’m here for any questions your might have.  I’m also available for coaching!  Reach out if you need help!  You are not alone!!  We all have the right and ability to live our best selves!!

     

    Peace and Love,

    Heather


  8. Living the Dream!

    April 22, 2015 by Heather

      Living The Dream! (1)

    As some of you may know I’m a health and fitness coach. A few weeks ago I was listening to our national call while walking the dog. It was a call that really resonated with me because the person on the call was talking about how they were not the same person as they were when they started this journey. I started to cry as I was walking my dog and I’m pretty sure if anyone was watching me they thought I was wacky! Why was I crying? Because this person was speaking my truth! I am SO different today than I was in 2008 when I started this journey!

    You may have seen my most recent pics of Cancun. I just returned from there on a FREE trip! I am still in awe that this opportunity that I signed up for back in 2008, to get a discount, has turned into such a blessing for me! The FREE trips are awesome for sure! I am glad to be back home. Travel can be SO hard for us Fibro peeps! I do like making money at what I love. There is nothing wrong with that. But what I love the most is helping people every day just like me get fit and healthy and feel better! For those of you that don’t know my full story, back in 2008 I was on workmen’s comp (not yet diagnosed with fibro) and determined to be disabled to do my current job. I had previously signed up as a Coach to get a discount. When I was in a place of, “what the heck am I going to do with my life now,” I decided to give the opportunity a go. And what a blessing it has been to me! I honestly don’t know where I’d be without it. I get to work from home which is awesome because with some of my health challenges I’m not sure I would have been able to drag myself to a 9-5 job. My bunny was recently ill, requiring eye meds four times a day! If I was working a 9-5 job, how would that have worked!? I get to meet awesome people every day that I wouldn’t have otherwise met. And as previously mentioned, I get to help others just like myself every day!

    What’s the point of this post you ask? I’d love for YOU to join me if any of this resonates with you! Whether the FREE trips interest you, the extra money, the opportunity to help yourself while helping others, or all of it, if any of this speaks to you send me an email or message from this site. There is never any obligation but I’d love to share with you the information so that you can make an informed decision! If building a business doesn’t interest you, but getting fit and healthy does, I’d still love to chat with you about your goals and needs!
    Looking forward to connecting!!

    Peace & Blessings!
    Heather


  9. Listen to your body…it speaks!

    March 18, 2015 by Heather

     

    course

    As some of you may know I recently started a program at Integrative Nutrition.  I’m super excited to share my new knowledge with each of you!  But before I get ahead of myself I want to share some recent news I received from my doctors appointment a few weeks ago.  I had about 25 tubes of blood taken!  Ouchy!  Some of the bloodwork was an IgE food test.  I received the results back the other day and almost died.  The insurance only covers a certain amount of foods to be tested at a time but of the ones I chose about 90% of them I showed a reaction to.  These are on top of my already limited vegan, gluten free diet.  I immediately freaked out and determined I could eat buckwheat and water!!!!

    So I took a few days to let it sink in.  And this is what I came up with.  I could be totally off base and this could totally back fire but I’m giving it a whirl.  I already know my immune system is wacked out.  Not in the traditional sense of getting colds, flu’s etc.  Luckily, thanks to Shakeology and a clean diet I don’t get “normal” sick anymore but I do have a history of intestinal bacterial infections and was recently diagnosed with Chronic Lyme so my immune system in that area needs help.  What this tells me is that my body will eventually show a reaction to any food because I believe it sees it as a foreign substance.  Fun right?! 

    This leads me back to my Integrative Nutrition program.  I was listening to a lecture the other day about healing with foods and the answer came to me.  I know my body.  If I really listen I believe it will tell me what I do and do not need.  I believe it will tell me what to do.  So I’m going to make a few changes.  These changes do not include removing the items I showed a reaction to.  WHAT?!  Yup!  Going rogue here!!  I’m going to increase my grains, add in some sea veggies and add in a bit of fermented soy (which up to this point I have avoided due to its controversy).  I received a cool little journal in my IIN welcome packet and I’m going to use this to chart my journey.  I believe we are all different and what works for one won’t work for another but I’m hoping what I learn through my journey, much like my med free journey, will be helpful to someone else.  So stay tuned.  If you have any similar story in regards to food reactions I’d love to hear it!  Together we are better!

     

    Peace and Love!

    Heather


  10. Drink your lemon water!

    January 19, 2015 by Heather

    Drink your(1) Ok so recently I posted a picture on Instagram of my 4 pounds of honey I purchased from a local place and got questions as to why I need all that honey!  Well besides the awesome benefits of honey, there are so many great benefits of drinking warm lemon water every morning. 

    Here is what I do every morning.  On an empty stomach drink a warm cup of about 8 oz. water with about a teaspoon of honey and 1/2 tsp of cinnamon.  A little side note…Due to it’s acidity, rinse your mouth out after and don’t brush your teeth within an hour of drinking it.  You can also drink with a straw if you are concerned about enamel.  I personally have not had any issues. 

    What are the benefits you ask?

    ~Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies.

    ~Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial. It can help to prevent the growth of bacteria that cause infections and disease.  It also aids in digestion (think less bloating, constipation, heartburn etc.) and encourages the production of bile.

    ~It balances maintain the pH levels in the body.  Drinking lemon water regularly can help to remove overall acidity in the body.

    ~Having warm lemon juice early in the morning helps flush out toxins.

    ~It is also a great source citric acid, potassium, calcium, phosphorus and magnesium.

    ~It helps in reducing pain and inflammation in the body.

    ~It boosts your immune system and helps cure the common cold.

    ~It works as a diuretic.  Less water retention anyone?! 😉

    ~It strengthens the liver by providing energy to the liver enzymes when they are too dilute.

    ~It is great for the skin and it prevents the formation of wrinkles and acne (that’s all I needed to hear!) 🙂

    ~It promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. Vitamin C also displays anti-inflammatory properties and  is an essential nutrient in the maintenance of good health and recovery from stress and injury.

    ~It hydrates your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.  And a more efficient lymph system results in less cellulite.  Again, all I needed to hear. 😉

    ~It aids in weight loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster.  I like weight loss. 😉

    Ok so why do I add the honey and cinnamon?  Please note that using raw honey is a must.  And this is why…

    Raw honey has antibiotic, antifungal, antiviral, antiseptic, anti-aging and anticancer properties. Raw honey is not filtered, strained, or heated above 115 degrees Fahrenheit and provides far more benefits than regular honey as it is full of active enzymes, amino acids, vitamins, minerals, and fatty acids that are vital for keeping the body healthy and for preventing illness and disease. Raw honey contains vitamins such as B-complex and Vitamin C as well as minerals such as calcium, magnesium, potassium, and zinc. Raw honey has the power to strengthen the immune system, promote digestive health, reduce throat irritation, stabilize blood pressure, calm nerves, relieve morning sickness, balance blood sugar, heal ulcers, purify the blood, fight off colds and flu, soothe sore throats and laryngitis, and flush the kidneys. Raw honey is also great for digestion as it contains probiotics that help to keep the beneficial bacteria in the gut healthy and strong.

    The benefits of cinnamon are numerous as well:

    Lower Cholesterol
    Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.

    Blood Sugar Regulation
    Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

    Yeast Infection Help
    In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.

    Cancer Prevention
    In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

    Anti-Clotting
    It has an anti-clotting effect on the blood.

    Arthritis Relief
    In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.

    Anti-Bacterial
    When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

    Brain Health
    One study found that smelling cinnamon boosts cognitive function and memory.

    High in Nutrients
    It is a great source of manganese, fiber, iron, and calcium.

    So as you can see, these three power houses together every day can make a HUGE impact on your health!  I never get sick (cold, flu etc.) and I attribute it to a number of factors, this being one of them.  Give it a try and let me know what you think.  I also use honey in my nightly tea and you can do an extra cup or two a day of this honey, lemon, cinnamon mixture if you feel something coming on.

    To a Healthy Winter!!