Posts Tagged ‘pain’

  1. 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


  2. Tahini Sauce

    June 26, 2016 by Heather

    Tahini

     

    Tahini Sauce
    A wonderful alternative to the typical pre-made dips full of cheap ingredients and chemicals that you might find at your July 4th gathering!
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    Ingredients
    1. 1/2 cup tahini
    2. 1/4 cup water
    3. 3 tablespoons lemon juice - preferably fresh squeezed
    4. 2 Tbsp braggs aminos
    5. 2 Tbsp maple syrup
    6. 1-2 cloves fresh garlic, minced
    7. Himalayan salt and pepper (to your taste)
    8. pinch of cayenne (to your taste)
    Instructions
    1. In a bowl briskly whisk together the tahini and water until combined.
    2. It will look separated at first: just keep whisking!
    3. Add remaining ingredients and whisk until combined. Keeps in the fridge for up to a week. Delicious atop sautéed greens like kale or a whole grain side dish like quinoa. Also great for a dip for your July 4th parties!
    Fit With Fibro http://fitwithfibro.com/

  3. Step into your power!

    May 25, 2016 by Heather

    Step into your power...

     

    I registered for a health coaching retreat today and I cried.  It was one of those ugly cries.  I cried because it’s been a long journey to get to this point of stepping into my power.  Someone told me a few weeks ago that my story may inspire someone to step into their own.  So I hope parts of my story resonate with you and that maybe you can share it with someone that might also be moved by it.

    You may ask what this has to do with Fibro or chronic illness or healthy living.  It does because our emotional wellness is so very much connected to our physical being.  And for a very long time I fought an uphill battle trying to balance the two.  Until I met this wonderful man that showed me how it is supposed to be.  The reasons why I am where I am today is because I knew I deserved better and I hope that if you’re in the situation I found myself in that you too realize the very same thing.  Everyone woman deserves to be treated like a queen.  I truly believe that.  But, we, as chronic illness warriors, need and deserve someone that will love and support us even on our toughest days.  I know that that person is not easy to find.  In fact, it took me this long to find him. But I implore you not to give up and not to settle for any less than you deserve.

    Let me back up and tell you a little about my story so that you understand.  In 2008 I was married to a man that seemed to be the perfect spouse.  Sure, we had our problems, but I never had any indication that soon after we were married he would throw a glass across the room toward my head.  And that started the cascade of abuse that ended our marriage in 2013.  I will spare you the details.  But once I decided that I could not longer live like that I fought and clawed my way out until I could change the locks and file for divorce.  That took a couple of years of biding my time until I could get to that point.  Soon after I met a man that swept me off my feet.  I had many red flags but ignored them.  Please do not ignore the red flags.  If you take nothing else away from this post, please listen to your gut!  I lived with this man for three years, during which time the abuse kept escalating and I left.  That is condensing things a great deal but you see I did not leave a bad marriage to relive it again in my next relationship.  I could have stayed for convenience but I value myself too much.  So I packed up my stuff, put most of it in storage, and moved in with a friend.  Was that the easy way out?  No, but I needed to protect myself, my heart and my pets who were also suffering.  My poor cats lived in a room for two months.  I will never forgive myself for doing that to them.  But they were safe right?  I see now that the reg flags were screaming at me early on to listen to them.  But I didn’t.   I’m hoping that my story inspires some of you going through something similar to listen. 

    So back to why I cried when I registered today for that retreat.  Because when I left that house in February with all my crap and no direction I promised myself that I would never settle for less than I was worth, even if that meant being alone for the rest of my life. For two months I cried.  I’ll be honest I think I was severely depressed.  But I kept plugging along.  Because people count on me to be the strong one.  Until a friend I had known for several years became much more than a friend and turned out to be everything I could have ever hoped for.  I cried today because I have never been so completely supported in all that I do.  I’ve never been so completely supported in my illness.  I was always jealous of those women that had that spouse or significant other.  Ladies, I know they are difficult to find. But I’m writing this post not so much that you know my story, but that you know your worth and if that isn’t being supported that you find a way that it is.  Listen to the flags, listen to your heart.  It won’t lead you astray.  You are powerful.  You are worth every bit of wonderful.  It exists.  Step into that.

    Peace & love,

    Heather


  4. 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

     


  5. Can’t get to sleep???

    March 3, 2016 by Heather

    Sleep Hygiene

    Are you having trouble falling asleep?  Staying asleep?  Follow these tips below for a better night sleep TONITE!

    #1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
    Avoid these 4-6 hours before bed. Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night.

    #2 Turn Your Bedroom into a Sleep-Inducing Environment
    A quiet, dark, and cool environment can help promote sound sleep. To achieve this try earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light. Keep the temperature comfortably cool, between 60 and 75°F, and the room well ventilated. And make sure your mattress and pillows are comfortable as well as your sheets.
    Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

    #3 Establish a Soothing Pre-Sleep Routine
    An hour or so before bed participate in some relaxing activities. Take a bath, read a book, have a cup of herbal tea, meditate or practice relaxation exercises. Avoid stressful, stimulating activities such as doing work, discussing emotional issues etc. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down in a journal.

    #4 Go to Sleep When You’re Truly Tired
    Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep. The same thing holds true for if you wake up in the middle of the night and can’t get back to sleep. Just make sure to keep the lights dim during this time. The worst thing you can do is watch the clock. It can increase your stress level over not being able to sleep. Try turning it away so you cannot see it.

    #5 Keep a Consistent Sleep Schedule
    Going to bed and waking up at the same time each day sets the body’s internal clock to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on as well. If you did not sleep well the night before, try to get up at the same time to maintain your schedule and keep your internal clock set.

    #6 Nap Early
    If you feel like a nap is necessary keep it short and before 5 p.m. If you nap too late it may affect your ability to sleep later.

    #7 Lighten Up on Evening Meals
    Eat your dinner and try to keep it lighter than your breakfast and/or lunch. A small snack before bed is alright if you have issues with low cortisol/low blood sugar during the night.

    #8 Balance Fluid Intake
    Drink enough fluid at night to keep from waking up thirsty but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.

    #9 Exercise Early
    Exercise can help you fall asleep faster and sleep more soundly but don’t exercise too late in the day. Exercise stimulates the body to secrete the stress hormone cortisol, which can keep you awake.

    #10 Shut down your devices early
    Shut down your electronic devices and hour or two before bed as they have been shown to affect melatonin.

    Have you tried any of these? If you do, or have, I’d love to hear how it went!  Leave a comment below or send me a message!

    Peace & Love,

    Heather


  6. Powerful Plant Protein

    January 25, 2016 by Heather

    Eat

    “I was determined to know beans.”— Henry David Thoreau, The Bean-Field

    How about you? How well do you know beans?

    Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

    Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

    Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

    What To Do With Beans

    Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

    • Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
    • Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
    • Top a green salad with 1/3 cup of your favorite bean.
    • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
    • Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
    • Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

    If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

    • Be sure to wash and clean the beans first.
    • Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
    • After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
    • To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
    • Cover and simmer for the suggested time.  Skim off the foam off the top.
    • Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
    • Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

     

    How do you like to eat your beans?  Have you been afraid to eat beans because of their, ahem, gas producing effects? Try the tips above and let me know how you make out!  I’d love to hear from you!!

     


  7. Do you have enough stomach acid?

    January 8, 2016 by Heather

    Stomach acid

    How is your stomach acid?  Do you even know?  Today I wanted to bring attention to the importance of stomach acid and the role of Betaine HCL in increasing it.  Stomach acid really is good for you.  Without it, your health suffers.  Our digestion suffers and we are not able to absorb the nutrients from our food which results in further health issues.  In fact, gut issues are one of the root causes as to why we got sick in the first place.  Betaine HCL increases the level of hydrochloric acid in the stomach necessary for proper digestion and assimilation of nutrients from food. Normal levels of hydrochloric acid are required for complete digestion of proteins and absorption of amino acids. It’s also required for the extraction of vitamin B12 from our food. Betaine HCL helps to restore the proper acid levels in the stomach and maintain healthy GI function.

    So how do you know if you’re suffering from low stomach acid?  Here are some signs that you might be:

    Indigestion

    Gas

    Bloating

    Undigested food in your stool

    Acid reflux

    GERD

    Constipation

    Diarrhea

    Malabsorption

    Nutrient deficiencies

    I wanted to mention a few things about acid reflux.  Often we are prescribed proton pump inhibitors for this (pepcid, zantac, etc.)  This can cause a few problems.  If your acid reflux is as a result of insufficient stomach acid, the proton pump inhibitors will further decrease your already low stomach acid, further exacerbating the problem.  Proton pump inhibitors have also been shown to deplete B12 and magnesium, two things we, as Fibro peeps, are typically deficient in already.  

    So how can we increase our stomach acid?  One option is apple cider vinegar in the middle of a meal.  The other option is supplementing with betaine HCL with pepsin (make sure it has the pepsin).  A stomach that doesn’t produce enough HCL also won’t make enough pepsin.  Without pepsin, we can’t break down proteins into the peptides required for proper absorption. 

    Please note: those taking anti-inflammatory medication such as corticosteroids, NSAIDS etc. should not take Betaine HCL with pepsin unless they are working with a qualified practitioner.  These drugs can initiate damage to the GI lining that HCL might aggravate, increasing the risk of ulcer.  A safer bet, if on these medications, unless working with a qualified practitioner, is digestive bitters

    Here are a few tips on getting starting with Betaine HCL with pepsin.  If you are concerned or have questions, please reach out to me or contact your physician. 

    How to figure out your Betaine HCL Dose:
    Each person will have a specific supplementary HCL dosage. Unfortunately, there isn’t a special formula. It’s a case of trial and error until you get to the correct dosage. You must find the correct dosage. Failing to do so will be a waste of time and money.
    To figure out the right dosage:
    • Eat a meal that contains at least 15-20 grams of protein.
    • Start by taking 1 pill of Betaine HCL during the beginning of the meal.
    • Finish the meal as normal and observe your body for any changes in feeling associated with the stomach and belly button area. Things to look for: heaviness, hotness, burning, or other GI distress.
    • Stay at this dosage of 1 pill for another day of meals with protein and if you don’t notice anything on the 3rd day, try 2 pills.
    • Stay there for another day and then try 3 pills.
    • Keep increasing the number of pills taken with each meal until you notice some GI discomfort described above.
    • When this happens, you will know your ideal Betaine HCL dosage is 1 pill less.

    Things to note:
    If you eat a snack or meal without much protein, you won’t need as much Betaine HCL. For a small snack such as fruit, you won’t need any at all.

    When you experience the GI discomfort finding your correct dosage, you can mix ½ tsp of baking soda in 8 oz of water and drink it to help lessen the pain.

    A normal functioning stomach is capable of producing and handling extreme acid ranges. If your dosage starts getting extremely high without any GI distress, you must use your GI symptoms as a guide instead. These include burping, bloating, gas and stool consistency. In this case, try to find the minimum dose needed to help your GI symptoms.

    As you start to heal your gut, your bodies ability to produce its own stomach acid will improve. You may need to tweak your Betaine HCL dose from time to time to compensate for this. This is a good thing!!

    I’d love to hear about your experiences with Betaine HCL.  Feel free to reach out to me if you have questions or comments.  I also work with many clients on issues such as low stomach acid.  I’m here to help!

    Peace & Love,

    Heather

     

    Note: the above post contains affiliate links.  If you use the links to purchase the products I mentioned, I earn a small commission that goes toward running this site.  I only recommend products I use. 

     


  8. Adventures in Sauerkraut…

    December 17, 2015 by Heather

    Have you ever gone on a stint where absolutely nothing tastes good to you?  I’m not sure, but I think it’s the Lyme treatment but all I want is sauerkraut.  So I was buying it two jars at a time.  Not cheap my friends!  I joined a CSA this summer and I had cabbage coming out of my ears.  I made soup with it, roasted it, sauteed it and each time I wanted to gag.  I don’t blame the cabbage, really I don’t.  So I decided to try making my own sauerkraut.  After all, how hard could it be!?  It really wasn’t hard at all but I did learn a couple things with my first batch.  I think the amount of time you ferment it to your particular tastes is important.  My first batch tasted a bit too salty for me and I’m not quite sure why.  My second batch is still fermenting but stay tuned.  I’m going to let it ferment for longer this time and I think the head of cabbage this time was bigger, so I’m hoping the ratio of salt to cabbage is better.  I also cut the cabbage thinner for this second batch.  Please note:  I used himalayan salt.  You can use sea salt but please do not use your run of the mill iodized salt.  A good quality sea salt or himalayan salt is what you want. 

    Here are the very simple directions.  FYI…the mashing is very therapeutic.  🙂  If you make your own send me a message or comment below and let me know how it went!! 

    You’ll need:

    1 medium head of cabbage, himalayan or sea salt, medium bowl, a wooden spoon, mason jar (I used quart)

    Per one medium head of cabbage, sprinkle 1.5 tbsp salt onto cut up cabbage and let sit for 10 minutes in a medium bowl.  You will want to remove the outer wilted leaves of the cabbage, remove the core and cut the cabbage very thin and as uniform as you can get it.

    sauerkraut1

    After it sits, mash the cabbage with your hands until it starts to release its juices, about 15 minutes.  You want a nice amount of liquid at the bottom of your bowl.  This is a great exercise if you need to get some frustrations out! 🙂

    sauerkraut.jpg

     

    Once you have a good amount of juice in the bottom of the bowl, grab your mason jar and start packing the cabbage in.  You’ll want to put a few spoonfuls in and pack it down, repeat etc. so there are no air bubbles.  This also allows more liquid to be released.  Repeat this process until all the cabbage is in the jar and be sure to leave about 2 inches at the top so the cabbage can expand as it ferments.  If you don’t have enough liquid at the top to cover the cabbage you can make a brine.  It’s important that ALL the cabbage is covered so that you don’t get any mold.  Recipe for brine solution: Dissolve 1 tbsp salt (himalayan or sea salt) in 4 cups water.  You can keep this in the fridge if you don’t use it all.

    sauerkraut3

     

    Ok so now you have all your cabbage in the jar, covered completely.  Put the jar in a dark place away from direct sunlight and cover very loosely.  I put it on a plate with a paper towel underneath because it will expand and leak out of the jar.  I kept checking it every day to make sure there was enough liquid at the top.

    sauerkraut4

    As I mentioned before, I fermented the first jar for about a week.  That, for me, was not long enough.  But I don’t think I cut the cabbage thin enough.  Each individual’s tastes will vary so taste it after about a week and see how it tastes to you.  If it’s not to your liking then just allow it to ferment longer.  Once it is tangy enough for your taste, simply move it to the refrigerator.  I have read it keeps up to 6 months in the fridge.  I know it wouldn’t last that long in my house!

    Enjoy!!


  9. 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


  10. 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?