Want to start eating healthier but are afraid it will taste like crap?
Don't be! That's what herbs, spices and natural sweeteners are there for!
Yet did you know that certain herbs and spices are actually beneficial to our health?
Here are a few popular ones:
Bay leaf: Has anti-cancerous properties that boost the immune system, help with oral health, skin, hair, and even reduces inflammation. It is said to even help with anemia.
Black Pepper: If you like spice, black pepper is great, especially if you are one to use turmeric in your cooking, which helps the absorption. Black pepper has the ability to reduce inflammation, help with our gastrointestinal tract, regulate heart rate, blood pressure and has high antioxidant levels.
Cinnamon: Particularly Ceylon cinnamon, has been recognized for its ability to reduce inflammation, help with the management of diabetes and heart health, as well as reduce the risk of infections with its high antioxidant content. Increases cognitive function, help build strong bones, and aid in skin health.
Cumin: Rich with anti-inflammatory properties, by improving digestion, build strong bones, improve eye sight by preventing macular degeneration, help with blood pressure and even increase red blood cells
Fennel Seeds: Best thing since probiotics, it is amazing at relieving upset stomachs, help with gas, aid to regulate bowel movements, delay aging, and increase enzymatic activity. Rich in minerals such as copper, iron, calcium, potassium, and magnesium.
Garlic: If you're Greek, you know. This little bulb helps with heart issues, high blood pressure, and is a anti inflammatory power house.
Ginger: Just like fennel, ginger aids in digestion, but also has anti-cancer properties and improves upper respiratory issues.
Oregano: Used in a variety of ways, from a spice to an oil, and this is due to its rich antioxidant content with how it helps fight bacteria, prevent cancer, reduce inflammation, etc. Plus, it's rich in vit A, C, E, K, folate, iron, magnesium, B6, calcium and potassium!
Tumeric: Otherwise known as curcumin, this root has anti-inflammatory properties in which help with our skin, hair, nails, help us detoxify and prevent cancer.
Don’t be satisfied with being “just okay” at something, when you are capable of achieving excellence 🌈
Do you ever find yourself doing just enough? Not going that extra mile? Not pushing to the fullest potential that YOU KNOW you are capable of?
A few years ago.. ⠀⠀
I was okay with my lack of consistency at the gym
I was okay with half-assing through my workouts
I was okay with feeling insecure and unaccomplished
Somewhere along my journey, I came to realize that I wasn’t meant to live a “just okay” life. That I am special enough, actually, that everyone is. That I deserve outstanding health and happiness. That whatever I set my mind to I can achieve, with patience, persistence and hard work.
It is okay to go all in on something
It is okay to be ambitious
It is okay to shine your light and show your true colors
“How you do anything, is how you will do EVERYTHING”
So whatever it is you do
Give it your 100%
Are you in? Let me know below👇
27 minutes ago2085
Seems like everyone is talking about this lately. But is it good for you? Well, from an evolutionary standpoint, our ancestors fasted regularly. Food wasn’t available 24/7. These days, we eat pretty much whenever we want. And although comforting, its just not natural. Here are some reported benefits of fasting.
👉🏻Detoxification – when we fast, our body initiates something called autophagy, which is essentially like a deep cleaning. The body eliminates damaged cells, and create new ones. 👉🏻Weight management – generally it takes 6-8 hours for your body to use up its glycogen supply. When glycogen supply is depleted your body will use the energy stored in fat cells therefore aiding in weight loss.
👉🏻Better sleep – when you sleep, your body goes to work on muscle repair, memory consolidation and regulation of immune functions. But if its busy digesting your late night bowl of popcorn, it might not get to all of these important tasks.
👉🏻Improves blood sugar – when you eat, insulin is released to transport glucose out of the bloodstream and into your cells. In people with diabetes, insulin doesn’t always work effectively. Fasting therefore helps regulate blood sugar levels and prevents spikes and crashes.
So how long should you fast? I’d recommend not eating for 12 hours. Essentially, enjoy dinner around 6pm, then don’t eat again until 6am. That’s why your first meal is called “break-fast”. Pictured above is seedy cereal made with quinoa, buckwheat, chia, hemp hearts and pumpkin seeds. Topped with granola, cacao nibs, banana and goji berries. 😋
Stretching it out! 💥 No podría dar más énfasis a la importancia de estirar. Antes y después del deporte, en la oficina, en las mañanas, o si tenés el chance una sesión de yoga y stretching con amigas. 😊
Algunos beneficios: -Reduce las molestias y dolores musculares. 💪 -Movimientos musculares más eficientes y fluidez motora. 💪 -Prevención de problemas de la región lumbar. 💪 -Mejora la apariencia y la imagen personal. 💪 -Mejora el alineamiento corporal y la postura.💪
the subconscious mind makes up roughly 98% of our thoughts. .
think of it like you (your conscious mind) riding on top of an elephant (your subconscious mind). who do you think is going to decide where you go? 😂 .
limiting beliefs, patterns, and habits enforced when we were younger stick with us in our subconscious (aka the monkey mind, lizard brain, primal brain, etc.) and effect the results we want and are trying to achieve. .
the GOOD news is: our brains are amazing, adaptable, and malleable. you can change your neural wiring! 🧠 .
this works by consistently making changes in our habits and thoughts, which is why meditating, affirmations, and having a coach can be so powerful! it rewires your brain, establishing new, more intentional connections. .
as a coach, I help my clients identify their goals and then use a proven system designed to establish healthy habits that serve you (the you that’s riding the elephant 😉).
so if you’re trying to make changes in your life and you slip back into old habits and routines, I would LOVE to help you tame your elephant so that you can gain more control over your health, mind, and life 🐘 👏🏻 . .
message me or click the link in my bio to set up a kick-ass consultation if you’re ready to level up 💪🏻
48 minutes ago24
This is my friend Cindy Redding from church. She’s also one of our campus pastors. I am so proud of her. The confidence and boldness in her was the first thing I noticed in her transformation. She smiles all the time now. This is her testimony: “When I was younger I never struggled with weight. I ate anything I wanted and was still a size 4. Then I started getting older and got married and had 4 children and the weight continued to pour on. I did diets but I would lose then gain right back. Most of the time even more. The weight caused me to lose confidence. I found myself hiding behind my kids in pictures and not really wanting to see to many people because I was not happy with the way I had let myself go. I was always told you look fine for having four kids and I accepted that for a while but I still was not at all happy. I would look at pictures and cry and think how did this happen. People would ask when is the baby due and that just added to my eating. Eating was my crutch and my comfort for any emotions I had. I ate when I was happy or sad. I will be 39 this year and I needed a change. I had lost a little on my own but then couldn’t lose anymore. I couldn’t sleep at night and my hands and feet would just swell. I was having a lot of stomach problems. As moms we put everyone else first. For me to have a healthy family and be able to be there for my kids I had to put me first this time. This program is truly AMAZING. I am always on the go. We have two boys in baseball, one who loves theater and our daughter runs track. This program has given me the convenience to lose weight with my busy lifestyle. I can put my fuelings in my bag and have them wherever I am. This program has given me back my confidence. I have so much energy and life again. This was one of the best decisions I have ever made. It was not easy at first, but the reward was well with it!!!!!” We are so proud of you and how you have maintained. We love seeing you smiling all the time now.
52 minutes ago012
Stop for a moment. You’re in your head too much. You don’t have to try so hard. You don’t have to force, or rush, or hustle, or grind. You don’t have to do anything other than be here, right now, in this moment.
Take a deep breath. Feel it fill up your lungs & expand your belly. You don’t have to suck in all the time. Exhale it out slowly through your mouth. Feel your shoulders relax & your jaw unclench.
Clear your mind of everything that isn’t serving you. Focus on this one truth.
You are enough. You always have been, & you always will be. You don’t need to do anything else or be anywhere else other than right here.
There is more than enough of everything for all of us. More than enough money. More than enough love. More than enough people to serve & to love. The greatest gift you can give to yourself is to give love to others.
Instead of trying to force your way into something that wasn’t meant for you, allow everything to unfold naturally into something that was created for you & that is greater than anything you could ever imagine.
This is your Truth. This is who you are. Forget about all the other shit. Get rid of it. Anything that’s weighing you down, it’s time to leave behind. You’re leveling up, & you’re not coming back.
What do you really want? What is your Soul craving right now? Whatever you feel in your heart is the answer, & that should be your only focus.
Happiness isn’t something you hustle for. It’s something that you choose & allow for yourself just by being true to you. It’s so much easier than you think.
Don’t be afraid to let go. Do this more. Breathe deeper. Open your eyes. Be free.
I love you,
Scientific research suggests that positive emotions can help make our life longer and healthier! One way to increase those positive emotions is by practicing gratefulness 🙏🙏🙏.
Here is an idea for you 👉🏼 every morning sit down for a few minutes and write down three things that you’re thankful for e.g. I’m thankful for the people in my life🙏, for waking up in a warm bed🙏, for the water that hydrates my body🙏
Try to focus on the little things and set up your day with positive intention💚💚💚💚💚💚💚💚💚
#whatmakesyouhappy#happiness#grateful 🙏 #bethankful#findyourbalance#uptohealth#healthcoaching#gratitude
I always wanted to be someone different and thought I should be or even wished I was good at so many things ⠀⠀
And I always set high expectations for myself ⠀⠀
and instead of realizing some things just aren’t in my gifting..I would get mad at myself and think “I stink, why can’t I be good at anything?” ⠀⠀
But I’ve heard this saying lately that says “stay in your lane” ⠀⠀
and it’s so true..we are all gifted with unique talents and abilities..not that you can’t work really hard at mastering or learning something but some things we are just inherently better at than others ⠀⠀
so instead of beating myself up for what I wasn’t good at...I’ve learned that I just need to strengthen myself in the areas I am weak, but even more importantly..foster those areas that I’m strong in ⠀⠀
And I’m learning to be kinder to myself in the process ⠀⠀
So friend..let go of those things that just aren’t working and focus on the things that are ⠀⠀
And always remember..be kind to yourself 😘
How do you manage your health issue successfully? Here are four tips.⠀
1. Keep a list of the medications you take, dosages and how often you have to take them.⠀
- Also include any routines you need to follow for example self-catheterisation, bowel care, resting at regular intervals, etc.⠀
- It’s handy to have this list when you see medical and healthcare professionals as you can refer to it or give it to them when they ask for this type of info. ⠀
- Also give a family member close to you a list in the event of an emergency. ⠀
2. Proactively track your symptoms over time⠀
- It can help you learn patterns in how you are affected and any triggers for fluctuation of symptoms. ⠀
- Tracking your symptoms gives you the information you need to explain that to your healthcare professionals. Being able to do that is a key skill you need as it enables you to help your healthcare team to help you.⠀
3. Proactively manage your symptoms⠀
- By tracking your symptoms, you start to learn what you can do to proactively manage your symptoms. The strategies may include a change in medication dosage or the medications you take, non-medical activities, using equipment, or something else.⠀
- Don't expect every intervention to work 100% and be that one thing that will solve the issue. It’s kind of like placing all your eggs in one basket and potentially setting yourself up for disappointment at a time when you need less of that. Go in with an open mind, give it a good go and see how it works for you. If it doesn’t work 100%, take what does work.⠀
4. Identify what you need and who can help you meet that need⠀
- Other specialists can also help with your recovery and ongoing rehabilitation. If you don’t know what kind of specialist would be best to help, identify the issue you are struggling with and start asking people what and who can help you improve that issue. You can ask your GP, a nurse, support group and/or charity for people with the health issue you have, even friends if they are familiar with your issue.⠀
Are you fit enough?
As of November 2018 with new guidelines from the US. Department of Health and Human services, released the Physical Activity Guidelines Advisory Committee Science report. This is an updated report from the 2008 report. The panel is made up of a 17 member committee of experts and consultants spending 20 months reviewing scientific review of research from the past 10 years.
Link in my bio to find out if you are fit enough.
Is it time to unplug something? Are you feeling like you have too many balls up in the air?
Are you feeling tired, on edge, overwhelmed. Does it feel like every time you pick something up off the floor something else falls out of your hands and you can’t hold it all together?
Do you feel like you’re just kind of going through the motions to get shit done so you can rest but then something else pops up right before you can be still? Do you just want to take a break from everything and hide away in a cocoon of quiet and calm, free from any person (big or little) needing something from you?
Guess what, even Health Coaches get tired and spent. Even the most enlightened balanced person only has so much energy to use up. For some of us that energy has been in a deficit for a while and we feel like we just can’t catch up. What we may not be aware of is that often a large portion of our energy is already spoken for before our day even begins - Being a caretaker for 1 or multiple people; living with chronic pain/illness; working in a high stress/trauma job; advocating for yourself or others for basic human rights. Then add on the fact that we live in a world that tells us we can HAVE IT ALL and we should WANT IT ALL and we find ourselves working hard (sometimes more than 1 job) while also trying to "Live Our Best Lives". Our outlets can only power so many plugs before they blow a fuse and if you are already running low before you take on EXTRA how will it all work?
Self-Care- finding ways to rest, heal and recharge our energy supplies helps us with the stress and overwhelm BUT FIRST, we need to acknowledge that the battery is actually running low and that it's ok to not be able to keep juggling when your arms are starting to go numb and the weight of the balls are too much.
So, which plug can you take out right now to help redirect some of that power back to you - so you can do what you NEED with enough left over to do what you WANT? #healthcoaching#selfcare#onlysomanyspoons#onlysomuchenergy#rechargeyoursoul#selfcompassion#feelingdrained#caregiver#momlife#healthcoachformums#healthcoachformoms
Can you imagine yourself sitting in a place of absolute comfort, thinking off all the things and people who are holding you back from your biggest desires, and cutting all chords attached?
Seriously, think of you connected to all of it, and a giant pair of scissors just comes and cuts it all. You step away with a smile. You say, “ thank you, I love you, I forgive you, I’m sorry,” over and over and over. You turn around and look ahead and see nothing but doors, miles long. Behind each door are the endless opportunities, people, and desires you want so badly. You no longer are attached to your past and limiting beliefs. Because you’re free. It’s a new day, you’re a new person. Welcome to the new you.
This journey has been about taking it one day at a time, focusing on shifting my mindset and thoughts and shedding the shackles of excess weight, working on losing one pound at a time.
Has it been easy? Honestly, it hasn’t.
I’m older and going through hormonal changes, have persistent back pain and still struggle with a sugar addiction.
Had it been worth it? ABSOLUTELY, YES!!
Shifting my thoughts has been a huge factor in keeping me accountable to staying this course. Feeling better than I have in over a year, and the results are showing.
Loving my workout program , enjoying my nutrition program and proud of my successes. ✨❤️
1 hour ago321
1 hour ago124
Real talk Tuesday (not something easy to post)... Some know and others don’t that my goal was another trip back to Boston for the Marathon. I was going to give it a go this Fall and hopefully have one more chance to run the streets from Hopkinton to Boston. However I need to look at the reality of the situation. Maybe be a little less selfish and realize where I have been. The risks of more long distance run races present a possibility that running might one day be completely out of the picture. My passion for running is far larger than yet another marathon. I am also becoming more involved in helping others in the form of fitness, nutrition, life coaching and overcoming their own obstacles which gives me purpose and fills my heart with happiness. After countless hours of thinking, analyzing, and a few tears (I am just being real), I have come to the decision to focus on all the “I am able to’s” in my life. I must remember that there have been times (many that are very raw, that I almost lost the ability to do what I am capable of today). Vacation will be wonderful and then I will come back committed to focussing on shorter run races, cycling (I passion I have had since college), helping others accomplish their goals and find optimal happiness and health, and finishing my book. I am forever grateful and blessed by so many of you that continue to inspire me and that have been there with words of encouragement and friendship. Each day is a gift and we must treat it that way. #reality#beyourbestself#perspective#runner#cyclist#wellness#realtalktuesday#acceptance#fitlife#progressoverperfection#health#healthcoaching#overcomingobstacles#fitness#fitnesscoach#personaltrainer#nutritioncoach#positiveattitude#getfit#transformation#gratitude
1 hour ago013
EQUIPMENT FREE UPPAH-BODY WORKOUT!
Upper body work doesn’t need to be boring. Strengthen the muscles that help you lift, carry, climb, swim - and have fun with it.
Sharing this workout with:
1. Reluctance due to the fear that I am contributing to the subliminal message (and misconception) that there is one way to move your body, and that exercise should be done for looks and lookz alone, and that the WAY we look represents our health. NOPE. Lines down your stomach and zig-zagging your arms or having minimal rolls when you bend over to pick up your fork is no representation of health. You can have abs and still be depressed and lonely AF. If changing the way you look is coming at the COST of your health, you’re doing health wrong.
2. Excitement hoping that it may inspire you to move in a way that challenges, strengthens and mobilizes you - and maybe even inspires you to move at all. It’s way too easy to get sucked into our phones, spines hunched over, neck dropped and minimal muscles activated. If it’s been a minute since you last sweated, maybe this will be that thing that gets you up.
With that said, heres the workout!
Each set uses compounded upper-body parts, working the shoulders, arms, obliques, center core and chest.
Do 15 reps of each repeated 3x —
1. Modified Inchworm Burpee
2. Flying Angle Crunches
3. Twisting Oblique Bear Hops
4. Push-up Side Plank Hip Dips
5. Side Plank Knee Pulls (use the core, not the hip flexors; tuck the tailbone and draw ribs in)
6. Push-up to Leg SwingThru
7. Incline Regular to Tricep Push-ups
happy sweatin’ 😘
Which topic would you like? 💚
Hey you all! Here is the list to choose from for this week's topic! The poll is up on our story. Go vote now! 😊😊 The winning topic will be announced in 5 hours!
2 hours ago629
✨He notado nuevas personitas por acá, así que aprovecho para que me conozcas un poco mejor ✨
Soy Alejandra Espinoza, Integrative Nutrition Health Coach.
Luego de haber trabajado en la industria de la Aviación por más de 7 años, haber cumplido mi sueño de convertirme en sobrecargo, haber trabajado en Turismo por unos 2 años, me di cuenta que mi salud era lo más importante en mi vida.
Una depresión con un brote de acné y serios problemas digestivos me llevaron hacer un stop. Había cumplido muchas metas en mi vida, conocer el mundo, vivir un año en europa, pero sentía que tenía que hacer algo que amara y llenara mi vida. Decidí enfocarme en mi salud de una manera más holística y natural sin medicamentos, que la comida y hábitos fueran mi medicina.
Una cosa llevó a la otra y me certifique como Health Coach por el Instituto de Nutrición Integral de New York. Ahí descubrí mi pasión y parte de mi propósito. Me encanta compartir tips de salud y sobre todo mostrarles a mis clientes que un estilo de vida saludable y feliz no tiene por que ser tan dificil. Siempre llevé el servicio al cliente en mi sangre, amo trabajar con personas desde buscar un vuelo, servir a bordo de un avión o hasta ayudar una reserva para un buen tour. Pero ver como puedo transformar la vida de las personas que llegan a mi, llena mi alma.
Si sientes que soy la personas indicada para ayudarte a lograr esa meta, créeme que estaré más que feliz en hacerlo y trabajar juntos.
Con amor, Ale. ❤️
2 hours ago08
Officially Nutritious Life Certified!! I am so excited about this new chapter in my life.
I love people and love healthy food, so becoming a health and nutrition coach made sense just like 2 + 2 = 4🤗
What about you? Have you ever felt the desire to pivot or change career paths?
If so, here are some tips:
✔️express gratitude daily
✔️work on your mindset
✔️develop new skills
✔️take calculated risks
✔️follow your intuition
✔️don’t expect to be perfect
✔️action creates clarity
One of the biggest lessons I learned after moving to Paris?🤔Learning the art of s l o w i n g d o w n.
We're all busy & if you're anything like me, you like to wake up early and seize the day. But that can come at a cost if you aren't sleeping enough or have troubles drifting off 😴 Over the past few months I have been using @nanocraft Night Formula CBD oil which has helped me to fall asleep faster & calms my mind (the CBD is magic!) - in turn I've really learned how to prioritize ME, my own self care, and it's led to really enhancing my health 🙏🏼 I’m sharing what I learned + top tips to improve YOUR health over on @mindbodygreen 🦋 #mbg#healthiertogether#ad
Photos by @andyourstory 📸
Today’s post boxing fuel 💥🥊 ⠀
Chocolate cherry smoothie bowl. Don’t let the name fool ya.. it’s packed with veggies and other goodies 😉⠀
handful frozen cherries⠀
few frozen blueberries ⠀
1/4c frozen peas⠀
1/2c roasted + cooled cauliflower ⠀
3 tbsp cacao powder⠀
@vitalproteins collagen peptides⠀
@metagenics glutagenics (glutamine)⠀
@moodbeli bliss booster ⠀
blended with homemade almond milk using my @elliesbest but milk bag (the best! code ‘amandac’ for 10% off). Top with cacao nibs or anything else you like!
We’ve all been at a point in our life where things “just happen” to us and don’t really take accountability for it right? Like there’s nothing we can do to get our hormones balanced, there’s nothing we can do to stop obsessing about food, there’s nothing we can do to lose excess weight (if necessary). This mindset of being a victim of your own life is complete crap.
So stop telling yourself that there’s nothing you can do. Because that’s a lie you’ve been saying to keep yourself comfortable - and that’s going to prevent you from growing and achieving your health goals.
Trust me I get it. I was there DEEP when I first got diagnosed with PCOS. I kept on having the pity party being like why does this have to happen to me? Why can’t I just be like a normal woman? Why do I have to go to crazy lengths to be able to get something so fundamental as a period back? But then I discovered that I CAN do something about this. I’m not stuck in this situation if I don’t want to be.
And that’s exactly what I did. I can’t even begin to tell you how much I researched. How many books I read. How many things I bought and tried. Just to be able to get my period back. But you know what? It was so worth it because now I’m healthy. Like truly healthy - my body functions as it’s supposed to! (Imagine that 🤷♀️)
So it’s time to stop being a victim of your own life and finally step up to making the hard choice, committing to something, and owning that it’s your responsibility - no one else’s 💕 #dailysmilebykristin
Life is but a dream! And then magic happens! ✨💫 This stunning Amethyst Crystal Cathedral Geode 🧚🏼♀️traveled home with me from the desert last weekend. I am so incredibly happy, I will be in its energy whenever I am home, it makes my heart sing.🥰 I have been dreaming of owning an Amethyst Crystal Cathedral Geode forever.
But I used to put myself always last, especially as a mom, being available at all times, feeling guilty for buying new clothes or anything for myself, not even talking jewelry or buying a large crystal.🤩 But now I listen to my heart and get pleasure out of treating myself once a while. I take much better care of myself, it nourishes my soul and fills my inner being with happiness and love that I have more of to distribute now.🤗
Alô, alô povo fitness do meu ❤!
Acabei de atualizar meus links do insta e disponibilizei muito conteúdo bacana totalmente GRÁTIS 😁. Tem ebook de receitas, de organização, palestra sobre alimentação infantil... Você pode fazer o download de todo esse material clicando no link da bio.
Além desses materiais tambem vale a pena conferir os conteúdos relevantes que eu deixo salvo em destaque. Então, marca aí azamiga/ozamigo tudo pra manter viva a corrente fitness do bem 😉 . .
Health coaching. To help our clients and friends achieve their goals in weight loss and just overall health we have endorsed and even partnered with a great company and its products. Isagenix. Using these products in our lives daily has helped us and our clients reach our goals and even exceed them.
We invite you to take a look. We help clients set up wholesale accounts to be able to order the products they need and to customize programs and products to fit their goals. DM me for more information or to set up a free consultation.
Today Isagenix released one of our favorite protein shake flavors: Cookies and cream. Yes this is legal and healthy and you can even have it for breakfast!
3 hours ago17
To have something we have never had we have to do something we have never done, no matter how uncomfortable or inconvenient or scary it is!
5 hours ago19
Emily Albert Health and Wellness is up and running! 🏃 Have health goals you're ready to achieve? Can't seem to lose the weight? Ready to have energy again? Visit me at eahealthcoaching.com to see what health coaching is and what I'm all about!