Nutrition Simplified BLOG

A Healthy Thanksgiving Game Plan

2017-11-17T08:47:00.003-05:00

What's On Your Thanksgiving Menu This Year?
The majority of my clients tell me this meal (especially when hosting it) can be as stressful as it is exciting. Planning, prepping, and pulling it all together is no easy feat.

Have no worries. Over the past few weeks, holistic chef LuAnn Jones and I have been busy whipping up healthy alternatives to traditional dishes.

Wondering what they are? You don't have to twist my arm... it's the season of giving, after all. So here it is! Our special Thanksgiving-Edition recipe book just for you. Click here to download it for free!

What Will Your Thanksgiving Plate Look Like?
According to the Calorie Control Council, the average American chows down on 4,500 calories worth of turkey, stuffing, and cornbread at Thanksgiving dinner. The American Council On Exercise and The New York Times aim a little lower, saying the number is really around 3,000 calories. Either way, all sources estimate that we eat more in one sitting on Thanksgiving than we should eat in an entire day!

On the Traditional Plate, you’ll find:

120% of the calories recommended for the entire day
1.3 times the total fat the average person needs in an entire day
More than twice the saturated fat the average person needs in an entire day
Almost triple the total carbohydrate the average person needs in an entire day
Four times the total sugar recommended for the entire day
Double the protein the average person needs in an entire day
1.5 times the sodium limit for an entire day

*Based on Estimated Average Requirements for a 2000 kcal diet.

Make a Smarter Plate

Personally, I prefer to make healthier choices over being calorie-obsessed. This might look like one more helping of veggies and one less of potatoes and gravy. And while nomming on a rich meal once a year isn’t exactly a healthy lifestyle deal-breaker, it’s smart to keep an eye on what you’re consuming so you don’t go too crazy with that fifth slice of pie.

This year, check your eater's-remorse at the door and serve yourself up a smarter plate. With a little plate reconstruction, you'll be left feeling comfort-full.

At the end of the day, this is just one meal—one meal that you can easily bounce back from the day after. But if you go into the holiday with a healthy-eating game plan, staying on track with your goals will be a whole lot easier. A great strategy is to decide in advance where you’ll splurge and where you won’t. You don’t have to eat all the dishes offered simply because they are on the table. Opt for a portion of one decadent side, and skip all the other creamy, buttery, and cheesy stuff.

Creating Your Game Plan: Indulgence vs. Over-Indulgence

You can still indulge, maybe just indulge a little less this year! Choose 1-2 strategies to articulate your Thanksgiving strategy:

Decide where you want to splurge and where you don’t
Don’t arrive at the meal starving
Opt for veggie appetizers
Alternate each alcoholic beverage with a glass of water
Bring a veggie dish for sharing if you're attending dinner at someone else's house
Choose to be mindful and in control of your selections and portions

And just like that, you’re less likely to end the day feeling like that turkey—overstuffed and completely cooked.

Have a happy (and healthy) Thanksgiving!

Why, Hello! I'm Chelsea.
I believe simplicity is what we seek in our daily lives. I'm a nutritionist, health coach, writer, real-food lover, and unwavering optimist dedicated to simplifying how you can live your healthiest, most vibrant life. I'm on a heartfelt mission to help you reimagine your approach to wellness and redefine your health; to help you reduce the noise and cut through the confusion to find what's true for you. Everything here is designed to help you live a little more simple and a lot more vibrant. Because living healthfully shouldn't be about rules; it should be about possibilities.

Come visit me at Nutrition Simplified

Do you want to keep your health in check over the holidays? I get it - no one has time for extra shopping and meal prep this time of year, even me! Join me in taking part in this two-week plan that includes Shaklee nutrition to make your health commitment effortless! LEARN MORE + JOIN ME

How To Make Your Success Inevitable

2017-10-16T11:28:00.000-04:00

"You are not stuck where you are unless you decide to be." Wayne Dyer

The first step to getting anywhere is deciding your no longer willing to stay where you are.
If you're feeling mentally foggy or physically tired from what you have on your healthy living "to-do list" this month, it would be worth your while to spend some personal time reflecting on your big 'Why'.

Let's start with commitment and resilience. These two things go very close together. I'll explain...

If you or your child’s life was on the line, that would be the most compelling reason. You wouldn't be worried about your feelings getting hurt. You wouldn't be worried about rejection or failing. You wouldn't be worried about how much time and effort you have to put into it. All of that becomes irrelevant. You become very clear and very focused on the end result because you have to save your child's life, right? That's a very extreme example, but I think it clears up how important your compelling reason is.

Discovering Your Why
When you know that someone has a very compelling reason, you know that they are going to stay committed. When their reason is burning deep inside of them, you're not going to question their commitment.

We're all unclear about what's motivating us from time to time. This is what inspired me to create the Discover Your Why workbook.

If you're seeking greater clarity about your underlying driving force, I invite you to download it now. It's completely free. One hundred percent free. The only cost is some of your time and mental effort. Click here to get it!

Let's talk about commitment.
I'm going to give you an example. A client comes to me and wants to lose 50 pounds in a year. Her desire is at a 10. She's so excited about the possibility of losing the extra pounds, of being able to walk upstairs without pain, of being able to fit into that black dress, of being able to chase her children again, and live a life that’s not controlled by food. Her desire is huge.

She believes that she's capable of it. She has lots of desire, and lots of belief. She's thrilled. She's so excited. She believes in herself. She's so confident.

I ask her, "How committed are you to making this happen?"

She says, "I'm so committed. I'm 100% committed."

I say, "Okay. If you don't lose 50 pounds in a year, will you give me $50,000?"

She's like, "What? No. What do you mean? Of course not."

I say, "But wait a minute, I thought you were totally committed to making this happen? You're not even $10,000 committed. You're not even $50,000 committed. You're not willing to go all in and put that on the line.”

That's what commitment is. Commitment isn't, "Oh, I'll do that and see if it works out. I will try and get that done."

Commitment is, "I'll do it no matter what." When I say, "Will you give me $50,000 if you don't?" You'd say, "Of course. It's a done deal.”

Your commitment is the stance of knowing what you will do regardless of what happens. I want you to think about the power in that commitment. No matter what bills come your way, no matter what challenges you face, no matter what problems you encounter, you are focused and committed to this goal; to this result. That is what you're committed to doing.

Your reason to committing is what makes your commitment unwavering.
In order for you to commit, your reason has to be compelling enough.

Committing to anything immediately invites risk, which is unlike believing or wanting. You can believe you can do something. You can want to do something, and there's no risk involved in that. As soon as you commit to doing that, you've opened up yourself up to risk.

Your reason will make that risk worth it.
I've noticed with some of clients that their desire and their belief isn't consistent. It wanes. It seems to come and go based on results, energy level, how much fun it is.

Remember, your commitment is what drives your resilience, and your compelling reason is what drives your commitment. If you don't have a good why; if you don't have a good reason for doing what you're doing, then you're going to be in trouble.

You have to make sure that it's compelling to you. It doesn't have to be an ethical, amazing, impressive reason. It just has to be compelling to you.

You need to make sure once you commit to that compelling reason; once you commit to what it is you want to accomplish, you don't use our setbacks as evidence that it won't happen. Use your setbacks as an opportunity to increase your resilience.

Resilience is not something you either have or you don't have. Like anything, it’s a learned skill acquired through diligent practice.
When we become more resilient, we also become more confident. When you begin your journey, you must be equip with the acceptance of “I know that I will face difficulties. I know that I will be challenged. Not only will I accomplish that goal, but I will become more of who I am. I will become a better person. I will become more evolved. I will become more resilient, more committed, and more successful because I honor that commitment.

Commitment is consistent. It drives massive action even when the desire wanes and the doubt creeps in.
We need to have commitment in order to have resilience because resilience will keep us moving forward. Resilience is what has us pick ourselves up after we fall down.

Think about what it is you really want. Then ask yourself, "Why don't I have it already?"

I'll tell you the answer is that your compelling reason is not strong enough. Your conflicting desire and your reason for not doing it is too strong.

I'm always telling my clients that when they make a mistake or when they overeat or when they struggle, that is not the time to give up. That is not the time to say, "Well, I showed up late on Monday, so I might as well take the whole week off." In fact, it's the opposite. That's when it's time to double down on your commitment. It's time to remember your compelling reason to honor your relationship with yourself.

You are going to have to say no to yourself if you want to accomplish anything great in your life.
How do I know this? Because your brain is always going to tell you, "Seek pleasure, avoid pain, and expend as least effort as possible." That is the exact opposite message you need to hear in order to evolve at this stage in our development as human beings. Our brain has not yet evolved passed the point of survival. It doesn't know we're safe, we're comfortable, and everything's fine. Basically, you have to be prepared to manage your brain. You have to be prepared to hear yourself saying no to yourself.

When you say no to yourself, suffering is optional. Plan on the no, and plan on that making you stronger, making you better. When you tell a toddler, "No," when they're acting crazy, it makes them better behaved. Telling ourselves, "No," makes us better behaved. It makes us get better results for ourselves. If you're going to commit to something big, if you're going to blow your own mind, you're going to have to hear your own "No". My suggestion is you don't use it as an excuse to suffer. You use it as a reason, as a way to increase your own result, to increase your own resilience, to increase your own confidence in yourself, and your ability to create the results you want.

You hold the power to making your success inevitable.

Here's how to do it...

1) Refuse confusion. Refuse it. It's always a lie. Most people start with, "I don't know how." They won't commit because they don't know how; they need to see the math first. They need to understand exactly how they're going to do something. That's the worst reason not to commit!

Think about it this way - a lot of people commit to a marriage. They commit to having a great relationship. They don't know exactly how that's going to look, but they're willing to commit to it. We need to be able to commit to the result, and then make as many mistakes as we need to make to learn how to do it to get the result we want. We don't have to already know exactly how to do it. We're just committing to figuring it out. We're committing to getting it, and taking any steps we need to.

2) Make a decision to commit. Committing is a choice, and you have to draw a line in the sand, and make a decision, "I'm going to commit to this no matter what. I'm not going to give up." Write your commitment down, and your compelling reason for committing to it. What is your compelling ‘why’? This will drive your commitment. Rewrite it and change it until it's compelling enough.

3) Document all the reasons you don't have it yet. What is the competing desire, and why do you want the competing desire? Example, if you're trying to lose weight, your competing desire is overindulging in food. Why do you want to do that? What would make your desire so strong that you wouldn't even consider overeating? Keep working until you can change the desire and the motivation in your mind first. Commitment means a willingness to be uncomfortable, and it's not negotiable. You have to be willing to tell yourself, "No," and be uncomfortable. You will have a feeling of certainty. You aren't pretending there aren't obstacles. You're just certain you can handle them.

4) Don't give up. You take massive action until the result is achieved no matter how much failure it requires. That's what makes my commitment so strong I know that I can create the result. I don't know how much I'm going to have to fail first, but it doesn't matter because I'm going to fail as many times as I need to fail in order to get the result I want. I won't use failure as an excuse not to get my result. I'll use failure as a way to build up my resilience, build up my commitment, and build up my confidence.

Okay, you've got the tools. Now run with them!

Psst! Don't forget to download my FREE Discover Your Why workbook! Because Clarity makes all the difference.

My Journey To Vibrant Health: 4 Guiding Principles That Redirected My Path

2017-09-15T17:01:00.004-04:00

Healthy eating. It’s something everyone knows they "should" do, but few of us do as consistently as we would like.

Now, I don’t claim to have a perfect diet, but my research on habit formation has helped me develop a few simple strategies for building and strengthening healthy eating habits without much effort or thought. And I LIVE for sharing this with others!

Let's start at the beginning...

Simplicity is what we seek in our daily lives, isn't it? Yet our attempts to get healthy are often backed by complicated standards and rules, like calorie counting, weigh-ins, dietary restriction, etc. If you're like most, you've dabbled in this approach. But research shows that these nutrition boundaries alone are not enough to inspire us to make sustainable changes in our behaviors and food choices.

My thoughts on the matter? We don't need a new drug or diet to get healthier, we just need to put into practice what we already know.

This is why I "do" health differently... like creating healthy habits, not restrictions. Healthy eating shouldn't be about rules; it should be about possibilities. Because it's not about the weight you lose; it's about the life you gain. Health is a vehicle to feeling our best everyday so we can live our lives to the fullest ...At least, that's how I feel about it.

But I didn't arrive at this paradigm overnight.

A health scare in my teens lead me to my initial "awakening". And it was at that time that I made a decision to commit to regaining control of my health. And so my journey to vibrant health began.

With a lot of support, education, and guidance along the way, I learned to implement certain principles into my life that helped me overcome my confusion and disjointed understanding of what true health really is. Through this process I didn't just change; I found myself. And it's the transformation I experienced from those very principles that ignite my passion to pass them on.

So if you're looking for some guiding light, here are my top four principles I've used daily to design my most vibrant health.

1 ⎟ RECOGNIZE THAT WHAT YOU EAT, YOU BECOME
"What most people don't know is that food is not just calories; it's information. It actually contains messages that communicate to every cell in our body." -Mark Hyman

The quantity and quality of nutrients you ingest affects every system in your body: cardiovascular, digestive, muscular, skeletal, lymphatic, endocrine, reproductive, urinary, and nervous system. In other words, how you look and feel is directly affected by your daily nutrient intake. Your bones replace themselves every 10 years, your liver every 6 months, your skin every 35 days. Your body makes new cells from the food you eat. You have the privilege to choose what you're made of.

Unprocessed whole foods provide more nutrients than processed, packaged foods. Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. Foods grown from the earth in their natural state are packed with the richest nutrition so forget reading labels and head straight to the produce aisle (or local farmer!) for your healthiest choices.

2 ⎟ KICK YOUR ALL-OR-NOTHING MINDSET... SIMPLE CHANGES LEAD TO POWERFUL RESULTS

Most of us aim to live a healthier life, but figuring out where to start can be a challenge. Making a consistent effort to eat right, exercise routinely, and manage stress, while still juggling our social life and our own needs can seem overwhelming. Let's face it: healthy eating won't turn into healthy living if it feels like a chore.

Rather than making unrealistic and unsustainable attempts to achieve our health goals all at once, what if we started by setting small goals that easily fit into our current lifestyle? Almost every habit that you have — good or bad — is the result of many small decisions over time. Which means the path to your goals can also be achieved through thousands of daily decisions. If you change just one of those decisions, you'll shift the trajectory of your health.

3 ⎟ PRACTICE LIVING INTENTIONALLY
What is intention? It's the art of living deliberately; deciding how we want to live our lives and then practicing living our lives that way. If you want to change you must make intentional daily decisions until they form into unconscious daily habits.

Think about it this way - when you first learned to drive a car, you thoroughly considered every move you made. But now, you might drive to work and have no recollection of how you got there because every action you took was an unconscious habit you've formed over time.

What you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are. Becoming the type of person you want to become — someone who lives by a stronger standard, someone who believes in themselves, someone who lives healthfully and feels amazing in their body— is about the daily process you follow.

"You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine." - John Maxwell

4 ⎟ BE AN OBSERVER, NOT A CRITIQUE & EMBRACE THE JOURNEY
Change can be hard. In the beginning, your healthy habits might take two steps forward and one step back. But small hiccups don’t make you a failure, they make you human. Instead of beating yourself up with harsh self-talk, remorse, guilt, or shame, set yourself up for success for getting back on track.

Let's say you understand the rules of the game of football. You know how to throw the football, the job of the quarterback, what plays to run. But it's nonsensical to assume that just because you know the rules, you'd have a standing chance on the field with professional football players without any practice. So why is it that we think if we learn how to eat healthfully, we will instantly become healthy? It takes practice, and studying yourself to learn from your mistakes and understand which areas you need to build in more strategy or support to improve and reach your goals.

Becoming more in-tune with yourself by taking responsibility for your decisions and connecting the dots to how your body responds is a privilege you have. Nothing is more empowering than being present and owning your life.

To quote the one and only, beautiful Jess Ainscough, "Keep in mind that wellness is not a destination, but a lifelong conversation. It’s a commitment, a relationship, and a communion with your body — for better or for worse, in sickness and in health. And above all, it’s a decision to treat ourselves with absolute kindness and respect. To treasure our lives. Nourish our bodies. And take nothing for granted."

On a final note, I'd encourage you to embrace the fact that the power is in your hands. Each day is a new opportunity. There’s no expectation to “be good” or make the “right” choice. There is, however, power you have every day to nourish your cells, treat yourself kindly, and live to your fullest potential. After all, taking action to be healthy is about loving your body, not hating it.

Here's to designing your most vibrant health.

hugs,
Chelsea

Come join the conversation on Facebook or visit me at NutritionSimplified.net.

It's only been 10 days and I can't believe my eyes

2017-09-07T10:18:00.002-04:00

As you might know, I'm big on nutrition from the inside-out to change our outer appearance. Drinking lots of purified water, eating an abundance of fresh fruits and veg, and taking a handful of supps every day has changed the way I look and feel dramatically over the years.

And while it's no secret beauty starts with what we put in our body, equally as important is what we put ON it. Our skin is our largest organ. It 'digests' things that are put onto it. In fact, we absorb 60% of what contacts our skin and it goes straight into our bloodstream, either helping or harming our hormones, metabolism, and overall health.

While the European Union has banned 1,300 chemicals in cosmetics, the U.S. has banned only 8 and restricted 3! *Harvard School of Public Health.

Women, on average, use twelve products containing 168 different ingredients daily.

26 seconds is all it takes for the chemicals in your personal care products to enter your bloodstream. 287 chemical toxins have been detected within the umbilical cord blood of newborns.

(You can check out EWG - Skin Deep, to see what nasties might be lurking in your personal care products.)

Because the skincare industry is so poorly regulated, I'm more of an "au naturale" kinda gal. I typically make my own body care with nutrient-dense ingredients straight from my cupboard (hello, coconut oil!).

And while that's still a great approach and one I'll never let go of, I'm super excited that Shaklee has launched something I can trust... A state of the art nutrient-dense skincare line with the most rigorous ingredient-selection process of its kind in the industry (with a “never-list” of over 2,500 ingredients!!)

I'll admit, I was skeptical of the claims. A patented blend of nutrients that can erase 10 years in 60 days? Come on. So I did what I do and I researched the science - down to every raw ingredient. No chemicals, no contaminants, only high-density nutrients that facilitate speedier cell renewal.

Alright, no chemicals, no harm, I said. So I decided to give it a shot. Day 1 my skin looked brighter and felt smoother, but of course the skeptic in me thought this must be placebo or coincidental. Day 3, my pores started to flush out. Day 10. Well, you tell me.

I’m sharing this photo I took just 10 days ago (on the left) with an incredible amount of vulnerability, to be completely honest with you. Because for the past few years when I’ve looked in the mirror, I’ve seen a person looking back who’s clearly been thrown a few curve balls in life. Although all you might see is a woman without makeup looking a little tired, I see the bags that expose those sleepless nights, the lines that expose all that worry, and the acne scars that expose my heaviest events of stress and anxiety.

I’ve put years of energy, time, and money into my own self-care, and on the inside I’ve felt vibrant again. But my outsides didn’t match. And now, just 10 days later, to finally look how I feel again is gratifying beyond measure.

***********************

UPDATE 09/12/17

***********************

I'm coming up on the half-way mark to my 60-day trial and I am in total disbelief.

I think I'm officially saying goodbye to my tried face. I'm LOVING not wearing makeup anymore (just mascara today). Here's my day 10 to day 25 transition using the new Youth line. And I only got 5 hours of sleep last night. #Winning!

If you're looking to get the scoop on Youth, you can find all the deets here, or feel free to shoot me your questions. And if you already have an account, you will get our discounted rates... $50 off, plus my absolute favorite product (powered by pure Vitamin C, Vitamin E, plus raspberry) valued at $97 for FREE! But are you ready for the best part? If you don't notice a difference in 60 days, you'll get your money refunded. I just love that!

Have you ever felt like the person in the mirror is aging fast than you are? Send me a note -- I'd love to hear your story.

Okay, I'm off to put more vitamins on my face.

Here's to looking as great as you feel!

Chelsea

10 Simple Ingredient Swaps That Boost Your Health

2017-09-07T10:11:00.000-04:00

Healthy eating can feel so daunting when all of today's multifaceted approaches become twisted and tangled through the ever-changing trends, fads, and hype. In fact, according to the IFICF, half of consumers believe it's easier to do their own taxes than to figure out how to eat healthfully. Good grief!!

As a nutritionist and health coach, my mission is to help you cut through this confusion.

Here's my best advice: It's only when we eat the freshest ingredients that all of the complexity and technicalities that are supposedly required in today's 'modern day' healthy eating become completely irrelevant. REAL food -- unprocessed nutrients -- is the long-lost answer we've all been searching for... and yet, we've really known it all along, haven't we?

As Jamie Oliver said, "Real food doesn't have ingredients. Real food IS ingredients."

So, let's get back to the roots of healthy eating. Here are my favorite 10 ingredients to swap for 10 not-so-great-for-you ingredients. When you make these simple exchanges you can say "adios" to the confusion, rules, and complexity that's been running the show for all too long, and "hello" to a healthier you.

1. Cauliflower Rice for Grains
Nothing against quinoa or brown rice, but if you’re trying to up your veggies, cauliflower is the way to go. Plus, this detox-friendly, anti-inflammatory and low-cal veggie has a ton of health benefits like vitamin C, vitamin K, protein and minerals. Try out cauliflower rice or pizza crust!

2. Avocado for Mayo
Every sandwich or wrap needs something to hold everything together, and avocado does the job just as well as mayo—but with the added benefit of omega-3s and fiber. Hummus would work here, too!

3. Raw Nut Butters for Peanut Butter
Did you know that peanuts aren’t actually nuts? They’re legumes, which can make them hard to digest for many people. Peanut butter tends to be less nutritionally dense than almond or other nut butters, which can be swapped out for peanut butter in recipes, on toast or in smoothies and sauces. Peanut butter can be totally fine in moderation, but try to stay away from store-bought versions that contain salt, sugar or additives.

4. Pure Maple Syrup for Sugar
Obviously you don’t want to be guzzling gallons of the stuff (okay, that actually sounds kind of good), but a high-quality maple syrup can be a nutritionally beneficial substitute when you need to sweeten something. While sugar only provides carbs, maple syrup (the real stuff!) provides minerals and antioxidants. There’s still sugar in it, but at least there’s some good in there, too!

5. Unrefined Coconut Oil for Butter or Other Oils
I'm pretty obsessed with coconut oil, and for good reason. Not only does it have a ton of beauty applications, it’s a superfood that can be subbed in for oil or butter in baking or sautéing. The saturated fats found in coconut oil, which are medium chain triglycerides, are thought to improve heart health, burn fat and help you stay full longer.

6. Sweet Potatoes for Potatoes
Potatoes aren’t that bad for you in moderation. But if you’re avoiding starches and want to get more vitamins, minerals and fiber, sweet potatoes are the way to go. Keep the skins on for an extra fiber bonus!

7. 70%+ Dark Chocolate for Milk Chocolate
Chocolate’s goodness is corrupted by sugar, milk and additives in milk chocolate. Instead, opt for a high cacao-percentage dark chocolate that will provide antioxidants and have healthy fats, fewer carbs, less sugar and more fiber.

8. Infused Water for Fruit Juice
We all know we should drink more water. Water helps us flush out toxins and keeps our bodies functioning like they should; while beverages like fruit juice (even fresh-squeezed) contain water…the sugar—even if it’s naturally occurring—usually isn’t worth it. Instead of fruit juice, keep a carafe of fruit-infused water in the fridge to get the flavor and nutrients without the calories and sugar. Stick to eating the whole fruit or using it in a smoothie when you get your fruit fix; that way you ensure you’re getting the fiber, too.

9. Spaghetti Squash or ‘Zoodles’ for Pasta
Everyone loves pasta, and some whole grain varieties aren’t necessarily bad for you, but more veggies is always a good thing. Sub in spaghetti squash strands, or zucchini noodles, for a healthier spin on pasta and top with marinara, pesto, olive oil and vinegar, just about anything!

10. Organic Greek Yogurt for Yogurt or Sour Cream
The protein alone in Greek yogurt should be enough to make you a convert! Greek yogurt is slightly thicker and tangier than regular yogurt. If that bothers you, simply stir it up, add some fruit or a dash of honey or maple syrup and it’ll taste more familiar. I use organic plain Greek yogurt in place of sour cream on burrito bowls; you can sub it in for a snack, or in cooking, creamy salad dressings, smoothies and baking.

Your health goals are unique to you, which is why you need a plan designed specifically for you.

Get a personalized plan with this FREE Health Assessment!

Why, Hello! I'm Chelsea.

I believe simplicity is what we seek in our daily lives. I'm a nutritionist, health coach, writer, real-food lover, and unwavering optimist dedicated to simplifying how you can live your healthiest, most vibrant life. I'm on a heartfelt mission to help you reimagine your approach to wellness and redefine your health; to help you reduce the noise and cut through the confusion to find what's true for you. Everything here is designed to help you live a little more simple and a lot more vibrant. Because living healthfully shouldn't be about rules; it should be about possibilities.

Come visit me and learn more at Nutrition Simplified

9 Ways Your Lifestyle Can Reverse Aging Skin

2017-07-25T10:14:00.000-04:00

There are the problems we are born with...and then there are those we create for ourselves. When it comes to determining things like sun sensitivity and skin type, our genes make a lot of decisions for us. But DNA doesn’t hold all the cards.

Skin care research suggests that even how our skin behaves — acting more oily or more dry, for example — may stem more from what we’re DOING to our skin than from its internal programming. Working too hard to moisturize dry skin with heavy occlusive creams can cause clogged pores and trigger irritation. On the other hand, scrubbing oily skin with stripping soaps can provoke sebaceous glands to go into overdrive and create even more of a slick.

You have the power to change any number of habits — from that fondness for greasy potato chips to the way you clean your face — that will affect the look of your skin. Even the way you feel about yourself can have an impact on your complexion. Here are some tips that can help you consistently enjoy “good face” days:

Exercise. Regular exercise increases circulation and aids in the distribution of nutrients and oxygen to the skin. It helps boost your body’s immune system and stimulates the body’s detoxifying processes. Sweating also helps flush grime from your skin. At the very least, you’ll have a healthy glow.

Smoking. In a word, quit. Smoking slows circulation and destroys internal reserves of nutrients known to be antioxidants, such as vitamin C. The negative impact of smoking on the skin is well established — doctors will refer to “smoker’s pallor.” Even second-hand smoke should be avoided — tobacco smoke is one of the major sources of free radicals (along with air pollution from car exhaust and UV exposure) that contribute to premature aging.

Water. Drink at least 8 glasses of fresh, clean water each day to boost your body’s natural reserves of moisture and support your skin’s natural oil/moisture barrier function. Note: Caffeinated beverages (not just coffee and tea, but many soft drinks, as well) can contribute to dehydration.

Alcohol. Heavy drinking can cause the constant dilation of tiny veins in the face, which can lead to a permanent network of purplish-red capillaries, especially across the nose and cheeks.

Sleep. Like all the major organs of your body, the skin repairs itself while you’re sleeping. A normal sleep cycle also helps you maintain a normal hormonal cycle, which is closely tied to healthy skin. On top of that, when you are rested you are less likely to experience stress, which can have a negative effect on skin.

Diet. Eat a balanced diet that is low in fat and high in fiber and abundant in a variety of fresh fruits, vegetables, grains, and legumes.

Sunbathing. Another “don’t,” plain and simple. UV exposure is the number one cause of accelerated aging. Protect yourself from incidental sun exposure by using a sunscreen every day, and limit the time you spend outside during the worst hours for the sun’s “burning” rays. Above all, don’t use a tanning bed.

Nutritional Support. By supplementing the body’s dietary supplies of nutrients necessary for normal, healthy skin function, you can support your skin’s natural ability to repair its appearance.

Nourishing and Protective Skin Care. Science has shown that topical application of certain vitamins, minerals, and other skin-nourishers can support your skin’s natural antioxidant defenses against skin damage and actually boost your skin’s natural ability to produce structural skin components such as collagen and elastin. In addition, the regular use of sunscreens over time may reduce the chance of skin damage, some types of skin cancer, and other harmful effects due to the sun. I use YOUTH to protect my skin. Learn more about it here.

Are You Aging In The Fast Lane?

2017-07-25T10:08:00.001-04:00

Time takes its toll on skin. But the combined impact of heightened levels of ultraviolet light and industrial pollutants can trigger multiple free radical reactions capable of visibly aging your skin much faster than Nature ever intended. The result is accelerated aging.

ULTRAVIOLET RADIATION
Ultraviolet rays are the element of sunlight that most seriously affect the skin and can even cause permanent damage. When UVA radiation reaches the skin, it penetrates the epidermis, disrupting and damaging the underlying dermal collagen and elastin structure which support the youthful firmness and elasticity of skin. This damage causes a photoaging effect on the skin’s surface texture and appearance, contributing to premature wrinkling. UVB rays don’t penetrate as deeply, but they are the cause of sunburn and are now believed to be a major contributing factor in solar- induced skin cancer.

The earth’s stratospheric ozone layer limits the amount of UV radiation that reaches us. Recently, however, scientists warn that the earth’s protective ozone layer is being depleted, allowing higher levels of UV radiation to reach the earth’s surface...and your skin. The annual average amount of UVB radiation has been steadily increasing by 3 to 5% per decade...and it is estimated that each 1% increase in UV could mean a 2% increase in skin cancer.

These statistics partly reflect the fact that we enjoy suntanning. However, studies show that most sun exposure takes place during such ordinary activities as walking to your car. Even on cloudy days, the sun’s rays can still cause damage.

What’s more, we don’t have to be standing in the sun for UV radiation to reach our skin. Ambient UVA light even reaches us indoors. It shines through glass or plastic windows and skylights. It’s reflected inside our homes, offices, and public buildings. Computer screens, halogen, and fluorescent lights emit low levels of UVA radiation, adding to our cumulative UVA exposure day after day, year after year.

FREE RADICAL DAMAGE
When oxygen molecules lose one or more electrons they become unstable particles known as free radicals. Once one free radical is created, it seeks to restore molecular balance by taking an electron from another molecule, creating a new free radical in the process. As each newly generated free radical looks for a replacement electron, a chain reaction is triggered, creating many different forms of free radicals that each possess different skin-damaging potential.

Modern life has increased our exposure to free radicals to an incredible degree. For example, if you are standing on a street corner when a bus or truck billowing fumes goes by, you may be exposed to more exhaust pollutants in that single moment than your grandparents were in their entire lifetimes. Airplanes also churn out engine exhaust. Industrial and agricultural pollutants are carried on every breeze; materials inside buildings emit chemical fumes. Tobacco smoke is everywhere. Even the tap water you use to wash your face can trigger damaging free radical reactions when it touches your skin.

In the skin, free radical damage can weaken and destroy the fibroblasts that help provide structure to the skin, and can impair the ability of skin cells to perform basic functions as well as interfere with their natural immune system. Free radicals also stimulate the production of enzymes which destroy skin collagen. The extremely damaging hydroxyl radical is generated when the iron in tap water reacts with hydrogen peroxide naturally found in skin tissues.

ANATOMY OF A FREE RADICAL CHAIN REACTION
When pollutants and UV radiation interact with the naturally occurring elements of your skin — such as polyunsaturated fatty acids and hydrogen peroxide — a complex series of damaging reactions occurs which can be written as a chemical equation. For example, when oxygen reacts with unsaturated molecules in skin cell membranes, one form of free radical is generated. That same molecule also reacts to UV radiation, generating another form of free radical. And when sunlight hits ozone it creates a whole series of highly reactive molecules, each of which generates different forms of free radicals when they attack the oils in your skin. Among the damaging free radical molecules created in this complicated process are:

• Superoxides
• Hydroxyl radicals
• singlet or “excited” oxygen

No single neutralizing agent can interrupt all the pieces of this complex equation...and if even one free radical remains in its unstable state, the entire damaging chain reaction can be reinitiated, over and over again.

If this chain of damaging oxidation isn’t broken, it can significantly compromise the integrity of your living cells, attacking and damaging not only the existing cell and its functions, but even damaging the genetic material that are responsible for the production of future cells.

Click here to learn more about YOUTH -- the skincare regimen I use to protect my skin.

How Healthy Is Your Largest Organ?

2017-07-25T10:04:00.003-04:00

Skin is the body’s largest and most vulnerable organ. Quite literally, it is the dividing line between you and the outside world. Your skin is the body’s primary line of defense against external injury, ultraviolet light, microorganisms, and environmental pollutants. Your skin also helps regulate body temperature and moisture loss.

In fact, skin is about 20% water. This moisture is critical to healthy skin. It helps keep surface cells supple, plump, firm, and youthful looking. The ability of skin cells to properly regulate the loss of moisture from the skin is a key indicator of skin health. Another essential for optimum skin health and youthful appearance is sebum — the blend of natural oils produced by the skin’s sebaceous glands.

When natural skin moisture and sebum production are in healthy balance, a hydrolipid (water- and-oil) film is formed over the skin’s surface, helping to keep skin soft, smooth, and supple. This oil/moisture balance also maintains a slightly acidic pH, which helps discourage harmful bacterial growth.

The continuous shedding of the surface skin layer is the end result of healthy skin growth. As millions of new skin cells push up from the base of the epidermis every day, the outermost cells flake off. This continuous process of renewal is crucial to maintaining the skin’s protective barrier function. Exfoliation — which assists this natural shedding process — can also help keep skin healthier by reducing the amount of time skin cells damaged by ultraviolet light or free radicals linger on the skin’s surface.

When youthful skin is functioning at its best, healthy skin cells are created in the basal layer and rise through the epidermis to the surface (strateum corneum) rapidly — there’s a complete turnover about every 28 days. A cushion of fat above the facial muscles pads the bony structure of the face to create rounded contours, while collagen and elastin fibers in the deeper layers of the skin provide firmness and resilience.

When we’re young, our skin has the ability to resist and repair most of the damage caused by sun exposure and free radicals that attack skin cells and alter cells’ genetic material. But this damage is cumulative, and even in our 20s, our skin begins to show the signs of “battle fatigue.”

WHAT IS pH?
pH is the scale used to measure acidity and alkalinity. pH is the hydrogen (+) ion concentration of a solution — “p” stands for the negative logarithm of the hydrogen ion concentration. The pH of a solution is measured on a scale of 14, with a truly neutral solution, such as water, at 7. Acid is less than 7 (lemon juice = 2.3), while alkaline is more than 7 (lye = 13).

The chemical makeup of skin naturally leans to the acidic side of the scale because it produces a protective layer called the “acid mantle” which wards off unfriendly bacteria and seals in moisture. Soap and detergents are alkaline, which means they can be extremely drying and potentially damaging to the skin’s natural, healthy pH.

WHAT ABOUT THE LAYERS?
Think of your skin cells as grapes. When new cells are produced deep in the living layers, the “grapes” are firm and plump, filled with moisture. But as these cells rise to the surface, they gradually lose their moisture, much like grapes drying in the sun to become raisins. In the topmost layer, the skin cells are dead and have become completely dry and flat- tened out, rather like a raisin that has been run over by a steamroller!

In healthy young skin, the loss of natural moisture from the living cells is relatively slow, keeping them soft and unwrinkled even as they rise to the surface. In the dermis, a structural network of collagen and elastin keeps skin taut, reducing the opportunity for wrinkles. In addition, a fatty layer under the dermis creates smooth and rounded surfaces, while the underlying muscles support the entire facial structure.

When the passage of time is combined with environmental damage, changes to the structure of each of the facial components can cause the wrinkling, sagging, and lack of firmness that add up to accelerated aging.

How Your Skin Ages Through Each Decade

2017-07-25T10:00:00.000-04:00

Our skin ages in two ways: through the accumulated physical changes normally associated with the passage of time (chronological aging), and through the accumulated damage caused by exposure to environmental pollutants and UV radiation (accelerated aging):

To prove this to yourself, take a look at the skin on some part of your body that rarely sees the light of day. Compared to your face or hands, skin that hasn’t been exposed to the elements will remain clear and rosy, smooth and unwrinkled, soft and resilient. The dry, wrinkled and papery or the deeply wrinkled, discolored and leathery look is the result of accelerated aging.

CHRONOLOGICAL AGING

Epidermis thins
Cell turnover slows
Moisture retention decreases
Loss of pigmentation creates age spots
Reduction in collagen creates bags and sags

ACCELERATED AGING

Iron in tap water creates surface damage
Free radicals impair cell integrity
Enzymes triggered by free radicals break down collagen
Sun-damaged cells can initiate pre-cancerous changes in cells

Decade by decade, our skin records the passage of time:

20 TO 30

Skin changes and damage may begin to accumulate, but don’t show yet. Your twenties could be considered “the age of prevention,” when most skin care issues start with lack of care. Forgetting to wash your face before bed can lead to clogged pores, whiteheads and blackheads. Squinting in the sun and not using moisturizers can contribute to fine dry lines around the eyes. Too little sleep, too much alcohol, and smoking can dull skin. Getting a serious sunburn now can set the stage for skin cancers of all types, including melanoma.

30 TO 40

The decade of laugh lines, crow’s feet, and the beginning of a double-chin. The underlying factor is the gradual breaking down of skin-firming collagen and elastin. As a result, skin becomes less elastic and begins to lose its firm, supple texture. The sebaceous glands usually become less active and produce less sebum. Poorly lubricated skin may not retain moisture as efficiently, so our skin may become more dry. Cell turnover rate is slowing; dead cells on the skin’s surface begin to dull the complexion. Even in your 30’s, brown spots and uneven color blotches can appear on your skin.

40 TO 50

By 50, cell turnover takes twice as long as it did at age 20. As old skin cells stay on the surface longer, they mask natural skin color and radiance, looking dull and dry and accentuating the bags, sags, lines and wrinkles created by underlying loss of collagen and elastin. This loss of underlying structure also contributes to thinning of the epidermis, which can cause skin to look crepey or papery, and lead to drooping eyelids or neck wattles. Pigmentation in surface skin levels becomes uneven, creating shadows, blotches, dark circles under eyes, and age spots on the face and the back of hands.

50 TO 60

Your face is now mature. The fat padding beneath the skin has diminished so your face shows more of its angles and hollows. As muscle fibers weaken, the fat that remains under the eyes forms bags. Facial bones begin to shrink, causing all-around sagging. Oil production decreases after menopause, resulting in significant dryness. As cell turnover rate continues to slow, skin becomes thinner and more prone to wrinkling and drooping. Years of sun exposure or hormonal changes may lead to patchiness or unevenness in skin tone.

60+

Poor circulation — a common problem at this stage of life — can help rob your skin of its rosy glow. Increasingly thinner and drier skin is also more vulnerable to environmental stressors and can become more sensitive and more prone to irritation.

How I've Avoided Hype, Trends, and Fads in Dietary Supplements

2017-06-14T08:48:00.001-04:00

The good news is that statistics show that most people take vitamins (a whopping 68 percent of American adults, according to a 2015 Council for Responsible Nutrition (CRN) survey).
...The bad news is that not vitamins are created equal.

Determining that supplements make sense as part of a healthy, well-rounded lifestyle is just one piece of the puzzle. (you can read my blog on why we should supplement here.)

What comes next: Understanding if you’re choosing an effective, quality product— which is no easy feat. It has taken me years to weed through the supplement industry to identify a trustworthy source for me, my family, and my clients -- yes, even with three college degrees in nutrition (that's how deceptive the marketplace is).

If you've recently opened a magazine, turned on the T.V., or listened to the news, then you're probably well aware that there's an enormous amount of misguiding information out there. With the influx of sales pitches and low-quality products on the market, people are searching for the truth more than ever. Maybe you are one of them. I know I was at one point, which is what ignited my journey to finding a manufacturer I could trust.

Let me start from the beginning...

As a nutritionist, supplementation is a major part of helping my clients achieve their best health. And it’s my professional responsibility to make the safest recommendations for my clients.

Yet, every company out there tries to sell me on why I should use and recommend their products and why they are the best. In this industry that’s growing in hype and misleading claims and sales pitches there’s so much NOISE.

Well, like so many consumers, I too fell victim to the noise...

When I started my nutrition counseling practice in 2010, I thought I found a product I could recommend with confidence. I based my decision on what so many people put their trust in, and that was that it said “organic” on the bottle — and because this line of supplements was organic, I trusted that it was pure. But soon after I started recommending it, the product was recalled for high levels of lead contamination.

How does lead affect the human body, you might ask?
Lead is a cumulative toxicant that affects multiple body systems and is particularly harmful to young children. Lead in the body is distributed to the brain, liver, kidney and bones. ... Lead in bone is released into blood during pregnancy and becomes a source of exposure to the developing fetus.

When I looked into it, I learned that recalls due to contaminations like this are more common than not. And because there is such little quality control and regulatory standards, people have to get sick before the FDA knows there’s a problem and initiates a recall. To me, this is inexcusable.

My clients health is my number one concern, so I was sure about two things… pointing them to another “health” product that could potentially harm them wasn’t a risk I was willing to let my clients take, or a risk I was willing to take with my reputation.

So I began researching manufactures. I was searching for a manufacturer whose products were effectively quality controlled, and based upon solid science with third-party validation.

When assessing whether a product is safe, it’s worth doing some homework in these three areas...

RAW INGREDIENT SOURCING
EFFECTIVE and REPUTABLE
SAFETY and QUALITY ASSURANCE

Since the FDA doesn’t demand proof from the manufacturers of the efficacy and safety of their dietary supplements, it’s up to us to learn common contaminants:

Heavy metals, especially lead (When scientists tested the four most popular vegetable/rice based protein supplements, they found 4 times the safe levels of lead in the products)
Pesticides, domestic and foreign
Untested herbs or other natural products that were not on the label
Microbes or fungus

And remember, the FDA does not perform any regulation of dietary supplements in the U.S., they only recall ones that have been determined harmful after the point of consumption -- yikes. In this virtually unregulated supplement industry, not knowing which questions to ask could be risky. As a nutritionist (and science nerd) these were just a few of the questions I had...

How do you know which supplements to choose, and whether they are safe?
What is the original species? Who is harvesting and under what conditions?
How are the raw ingredients stored and processed?
What is the stability of the ingredient in storage and shipping?
What is the chemical analysis of the ingredients and their purity?
What is the formulation and the bioavailability of the finished product?
What tests were conducted on raw ingredients and finished products?
How often are these tests performed?
Are the tests conducted on every batch of raw ingredients?
Do they conduct peer-reviewed clinical studies on their products?

After researching and interviewing (more like downright interrogating) the top dietary supplement manufacturers, I was able to weed through the industry.

I partnered with Shaklee Corporation in 2012. I have not found products with more legitimate science-backed proof thus far. What I respect most of all about them as a manufacturer, is that they really care about doing the right thing—no matter what the cost. Shaklee has never had a product recalled in their 60+ years of operation. That isn’t out of luck. That's out of integrity. They actually stop distribution before a product could land in the hands of consumers if a product doesn’t meet their quality standards. This is exactly the kind of good character I expect from my supplement manufacturer.

To learn more about Shaklee Corporation, and what differentiates their products, click here.

If you're looking to find a supplement regimen that's right for you, get complementary access to our online HealthPrint assessment here. Answer a few simple questions and instantly receive a combination of health recommendations and supplements that are customized to support your health goals and individual needs.

One last note: Remember to use supplements with caution. If you take prescription drugs, have any chronic health problem, are pregnant, or trying to get pregnant, for example, talk to a skilled health practitioner (not the clerk at the health food store) before taking any supplements.

Feel free to contact me anytime with questions regarding supplements.

hugs,
Chelsea

Why I Personally Take (and Professionally Recommend) Dietary Supplements

2017-06-13T08:52:00.000-04:00

I think health is the most important thing in the whole world. Without it, you have nothing else.

Let me start by telling you a little about me...
I grew up on my family's vegetable farm and when I became a professional nutritionist I vowed to help my clients get their best nutrition from food first, because no amount of supplements will ever replace a healthy diet. Although I believe in meeting our nutritional requirements as best we can through our food choices, the right supplements are essential for giving us what we might not be able to get from our foods. Before I dive into this deeper, let's first take a look at the health crisis we're facing in modern day America...

In over a decade of counseling clients in my private practice, thousands of people have come to me because they’re tired, stressed, overweight, unfocused, unmotivated, and feeling like they aren’t the best version of themselves.

FACT: Poor nutritional habits are becoming a national epidemic.

This is quite obvious when we consider the mortality statistics: the United States ranks 37th out of 191 countries in average life expectancy.

We live in an age with amazing medical breakthroughs that save people’s lives, except we’re sicker, fatter and unhealthier than ever. Sure, we may have a longer life span than we used to, but we are now experiencing a shorter health span than ever. What does this mean? It means our quality of life is dwindling.

What's more, the U.S. leads the world in deaths caused by degenerative diseases. The very name given to such diseases – DEGENERATIVE - indicates a nutritional deficiency. Yes, nutritional deficiency undermines the health of our nation. We’re overfed and undernourished, not only because most of us choose convenience over wellness, but also because is our food isn't what it used to be.

Is it true that we are the best-fed nation in the world?
It is true that we consume more food per capita than any other nation, but we fall far short of being the best nourished. In fact, 9 out of 10 Americans are lacking key nutrients in their diet.

One of the most common questions I'm asked is, "Can't I get all of my key nutrients from diet alone?" Although food is my first choice for nutrition, for a variety of reasons it’s almost impossible to get enough key nutrients just from food.

Check out this short video. It's one of my favorites...

Here are my top three reasons for supplementing...

1. Soil Depletion
Crops grown decades ago were much richer in vitamins and minerals than most crops today. Becasue of this, nutritional value of our produce today isn’t what it used to be. In fact, a 2004 study published in the Journal of the American College of Nutrition compared USDA nutritional data on 43 vegetables and fruits in 1950 and 1999 and found that the foods showed nutrient declines of up to 38% over the past 50 years.

2. Food Transportation
Produce is being harvested earlier for longer transports. The broccoli you buy in February was probably grown in California or Mexico and spent a week in transit before you bought it -- losing its nutrients the whole time. It retains some nutrients, but not as many as the locally grown broccoli you bought in August.

3. Environment Matters
We live in a more toxic environment which negatively impacts nutrient levels. More carcinogenic chemicals are being created these days: in household products, personal care products, pesticides,, etc. Some exposure is unavoidable. Supplementing with nutrients to support the body’s natural defense systems can provide a shield for the average person.

We all know we should eat better and increase the nutritional value we get from food on a daily basis, but many of us either don’t know how or we simply can’t make it happen. Sometimes, it’s just not realistic to get all the vitamins and minerals we need from the food we eat, especially with issues of depleted soil, eating processed and overcooked food, and not eating enough fruits and vegetables.

This is why I’ve been recommending vitamin and mineral micronutrient supplements for years – because they "supplement" what is hopefully a healthy diet to begin with. Think of them like insurance for your body – they won’t replace a healthy diet, but when your body needs a little extra help, you’ve got it.

The bottom line: because of our on-the-go lifestyles and sub-par food conditions, supplementing is no longer an option… it’s a necessity.

If you're looking to find a supplement regime that's right for you, get complementary access to our online HealthPrint assessment here. Answer a few simple questions and instantly receive a combination of health recommendations and supplements that are customized to support your health goals and individual needs.

One last note: Remember to use supplements with caution. (read my post on avoiding hype, trends, and fads here.) If you take prescription drugs, have any chronic health problem, are pregnant, or trying to get pregnant, for example, talk to a skilled health practitioner (not the clerk at the health food store) before taking any supplements.

Hugs,
Chelsea

The Stresses of Motherhood

2017-05-03T18:41:00.000-04:00

Mothers are the world’s best jugglers: arranging family schedules from soccer to band practice to doctor’s appointments, planning meals, and dealing with money issues, childcare and work — they seem to do it all. There is a price to pay, however—the evidence is mounting that women today are experiencing more stress at every stage of their lives than ever before. With all that responsibility, many moms are left feeling tired and stressed out. That stress contributes to poor sleep habits which in turn can contribute to emotional issues, job issues and weight gain. According to a 2006 survey by the American Psychological Association, women are more affected by stress than men and report engaging in unhealthy behaviors such as comfort eating, poor diet choices, smoking, and inactivity to help deal with stress. The same survey showed women report feeling the effects of stress on their physical health more than men. So, in honor of Mother’s Day this month, it’s a good time for moms and their families to recognize the importance of addressing stress and learning to manage it in healthy ways.

The Stress Response
The stress response, often referred to as the “fight-or-flight” reaction, is an inborn part of your autonomic nervous system, and, as such is a rapid and automatic response to a physical (or emotional) threat. It provides you the energy, speed and concentration you need to protect yourself or to run as fast as possible. When you encounter such a threat, a tiny region of the brain (the hypothalamus) sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this alarm stimulates your adrenal glands to release the stress hormones, adrenaline and cortisol. Adrenaline increases your heart rate, elevates your blood pressure and mobilizes energy nutrients (glucose, amino acids and fatty acids) from body stores to meet energy needs. Cortisol, your body’s primary stress response hormone, increases blood sugar, enhances the uptake of sugar into the brain and increases the availability of amino acids for repairing body tissues. Cortisol also works to inhibit body functions that are nonessential during times of acute stress, like the body’s immune response, digestive processes, reproductive system and growth processes.

Ordinarily, the stress response is self regulating and once the crisis has passed, hormone levels drop, heart rate and blood pressure normalize and other systems resume their regular activity. However, acute physical threats aren’t the only events that trigger the stress response. Chronic psychological threats, such as stress at work or home, conflicts with family and friends and major life changes (divorce, death in the family) can all activate the same alarm system. Even the typical demands of daily life such as driving in traffic and normal parenting demands can contribute to your body’s stress response. It is this chronic activation of the stress response that’s problematic and can be exceedingly detrimental to your health.

STRESS AND YOUR HEALTH

Digestive Function – When you’re feeling stressed, it’s not uncommon to develop a stomach ache, diarrhea or constipation. That’s because when you’re under stress, blood flow to the digestive system is reduced, stress hormones slow the release of gastric acid and slow gastric emptying. These same hormones can also speed up the action of the intestines. In fact, stress appears to play a role in the development of Irritable Bowel Syndrome (IBS), a cluster of symptoms, consisting of abdominal discomfort, bloating, constipation, and/or diarrhea. IBS is among the most common gastrointestinal disorders for which women seek medical attention. While the disease itself is not inherently different in women than in men, it is much more common among women by a ratio of 3 to 1.

Immune Response – The immune system is a complex balancing act between systems that respond to a physical or emotional threat as well as the more specialized components that deal with responding to infection or cellular damage. To deal with acute physical threats, like let’s say a puncture wound or cut, the immune system reacts quickly by creating inflammation around the wound. However, when you experience chronic stress the same acute immune responses may not be beneficial in the long run. In fact when you’re under chronic stress, some features of your immune system are actually suppressed, increasing your susceptibility to infections. Other features of the immune system are permitted to run unchecked, increasing the risk of autoimmune disorders, conditions where your own immune system attacks your body’s own cells. Autoimmune diseases (i.e. lupus, rheumatoid arthritis, multiple sclerosis, and thyroid diseases) occur more often in women, usually striking in the child-bearing years. For example, compared to men, two to three times as many women get multiple sclerosis and rheumatoid arthritis each year, and when it comes to lupus, women outnumber men 9 to 1.

Cardiovascular and Nervous System Effects – Chronic activation of stress hormones also raises your heart rate, increases your blood pressure and blood lipids (i.e. cholesterol, triglycerides), all of which can increase your risk of having a heart attack or stroke. Remember that heart disease is the number one killer of women. If your “fight and flight” response never turns off, the by-products of cortisol may contribute to feelings of depression or anxiety. Forget where you parked the car, or set your keys down? Chronic stress also affects the operation and structure of brains cells involved in memory functions.

Sleep Deprivation – Sleep is essential to good health but unfortunately, chronic stress and feelings of anxiety can often lead to sleep disturbances. This is especially true for moms with young infants and children, who already experience sleep challenges due to “middle of the night infant feedings” or disruptions in sleep due to young children waking in the middle of the night. According to the National Sleep Foundation, 60 percent of adults report having sleep problems a few nights a week or more. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities. Studies also suggest that women are also at greater risk for developing insomnia than men.

Obesity and Weight Gain – Another major down side chronic stress and sleep deprivation is the effect both of these can have on your weight. Cortisol levels appear to play a role in the accumulation of abdominal fat (central obesity) which gives some people that “apple” body shape. Carrying excessive weight around your middle appears to increase the risk of both heart disease and diabetes. Sleep deprivation may also have a direct effect on metabolic hormones that control hunger and satiety. In a 2004 study, researchers at Stanford University and the University of Wisconsin found that subjects who consistently slept for 5 hours compared to those who slept for eight, had a 15% increase in ghrelin, a hormone produced in the stomach that triggers appetite, and a 15.5% decrease in leptin, another hormone produced by fat cells, which serves as a signal indicating insufficient energy stores and the need for consuming more calories. Lack of sleep also appears to increase the risk of weight gain. Data collected from the Nurses Health Study, revealed women who slept for five hours a night were 32% more likely to experience major weight gain (an increase of 33 lbs or more) and 15% more likely to become obese over the course of the 16-year study compared to women who slept seven hours. Scary!

Find Healthy Ways to Manage Stress
While motherhood has its challenges, the rewards definitely make it well worth it—right, Moms? Think of those adorable Mother’s Day cards or the very special breakfast in bed served by your 8-year-old—who wouldn’t sign up for this? So, be the best mom you can be by finding healthy ways to deal with whatever stresses you have in your life.

WHAT YOU CAN DO:

1) Identify the stressors in your life. These may be marital problems, conflicts at work, family illnesses or just the day-to-day schedule you keep. Once you’ve identified what the primary causes of stress are for you, you can begin to figure out how to either change your stressors or learn to manage them better.

2) Schedule personal relaxation time. Although the demands of your “juggling act” place major obstacles to finding some “down time”, setting a side a few minutes a day just to breathe, collect and organize your thoughts, can work wonders. Start small. Schedule 10 minutes a day to simply do nothing but sit and breathe. Deep breathing can help bring your heart rate and breathing back to normal, so you can clear your mind. Once you’ve accomplished that on a regular basis, consider taking up yoga or meditation.

3) Good nutrition through healthy food choices plays a crucial role in your ability to withstand times of extra stress. Carbohydrate, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Along with the stress induced effects on digestion and your immune system, stress may increase your body's need for certain nutrients so you may need an extra healthy diet to stay focused, alert, energetic and to ward off colds and flu. So choose a variety of foods and be sure to eat complex carbohydrates from whole grain breads and cereals, beans and legumes and fresh fruits and vegetables, lean protein from fish, chicken, soy and nonfat or low-fat dairy and select heart-healthy omega-3 fats from fish, avocado, nuts, olives and seeds. Cut back on junk foods, sodas, alcohol and caffeine-containing beverages.

4) Get some extra sleep. Sleep deprivation not only contributes to weight gain and feelings of fatigue, it can also increase medical expenses, sick days and accidents. When you sleep well, you wake up feeling refreshed, alert and ready to face your daily challenges. To help you get a better night’s sleep try to maintain a regular bed and wake time schedule, even on the weekends; establish a regular, relaxing bedtime routine; create a sleep conducive environment (dark, quiet and comfortable); and try not to eat a meal, drink alcohol and caffeinated beverages or exercise within a few hours of bedtime.

5) Move your body. Although exercise right before bed time can disrupt sleep, an active lifestyle can actually help control stress and improve sleep patterns. Exercise can not only help reduce anxiety and increase productivity which can help you handle stress better, but also helps control your appetite and burn calories which can help you maintain a healthy weight. And let’s not forget about the cardiovascular benefits of exercise – it not only strengthens your heart, it can help lower blood pressure, blood cholesterol and triglycerides which in turn reduces your risk of heart disease and stroke.

6) Supplement your diet. Fill in nutritional gaps with a well-balanced, high-quality multivitamin/mineral supplement. Look for one that provides at least 100% of the daily value for 21 essential nutrients including the B vitamins folic acid, B12 and B6 to help promote heart health, the antioxidant nutrients, vitamin C and E which support immune function and protect against free radical damage and key bone health nutrients like calcium, vitamin D and magnesium. Supplement the omega-3s in your diet with a top quality, pharmaceutical grade fish oil supplement. For digestive health, take a probiotic supplement to help maintain healthy intestinal microflora and for additional stress relief, try botanical ingredients like L- theanine from green tea and ashwaganda. L-theanine has been shown to facilitate the generation of alpha brain waves, which are associated with a relaxed yet alert mental state, and ashwaganda is an Ayurvedic herb traditionally used in India to enhance the body’s ability to adapt to stress. And lastly, if getting to sleep remains a challenge, occasionally try herbal ingredients like valerian which can help you maintain a calm state and promote restful sleep. You can take our online HealthPrint assessment to find the right supplements for you. Or check out the special pack we've put together for you this Mother's Day, that addresses the common nutritional needs of mothers.

We all know that being a mom takes an extraordinary amount of patience, love and discipline. That’s what makes moms so special! But juggling family, finances and work commitments can really be stressful, so remember this Mother’s Day to keep things in perspective –prioritize wherever you can, delegate responsibilities, eat right, stay active, and take your supplements! But, most of all, make time for what’s really important – taking care of yourself, so you can be the best mom ever!

When Spring Cleaning is a Bad Thing – Part 1

2017-03-15T07:42:00.003-04:00

Spring cleaning is a long standing tradition. It just feels good to get the stale winter feel off of everything, doesn’t it? Can this be a bad thing?

In this day when so many people are diligently cleaning to make their homes safe from germs and pathogens, they sometimes discover new problems. Today we are going to look at the safety of the chemicals in our cleaning products and how they might not be as safe as you think.

It’s cleaning day. You start off strong, but before long you start to feel light headed, maybe your head or your heart starts pounding. Catching your breath is an effort. Maybe you feel weak, like you absolutely have to lay down or you just can’t think straight. Maybe you even feel short-tempered, cranky or down-right angry. Have you ever felt like that?

What’s that about? And who has time to feel this way? You just wanted to clean up the place.

Would it surprise you to learn that your household cleaners could be the cause?

You may be thinking, “WHAT? That can’t be! If I can buy it at the store it must be safe to use, right?” If only that were true.

Buyer beware!

Relatively few of the tens of thousands of chemicals available for commercial use have been tested for safety.

Would you bring something into your home if you knew it could cause headaches, allergies, birth defects, even cancer? Probably not. You may, unknowingly, be doing just that.

According to the U.S. Environmental Protection Agency (EPA) ,the air inside the typical home is on average 2-5 times more polluted than the air outside and, in extreme cases, 100 times more contaminated largely because of household cleaners and pesticides.

Currently the Environmental Protection Agency is charged with determining the health risks of new chemicals. Over 80,000 chemicals have been registered with the U.S. Environmental Protection Agency just since the ’80s, and the last time I heard, fewer than 20% hav
e been tested for toxicity. How could they possibly keep up?

Companies are not required to provide safety data, so in most cases, companies don’t test new chemicals before they market them. Before-market safety testing is NOT the norm. It is rarely done voluntarily. Current laws do not even require companies to test for health risks until something goes wrong and there is likely to be a risk. In the meantime, they are on the shelf at your local store waiting for you to take them home.

According to Ian Urbina, an investigative reporter for The New York Times, “once chemicals are in use, the burden on the EPA is so high that it has succeeded in banning or restricting only five substances, and often only in specific applications: polychlorinated biphenyls, dioxin, hexavalent chromium, asbestos and chlorofluorocarbons.”*

The National Toxicology Program (NTP) is a government watchdog that evaluates substances for a variety of health-related effects. Of the few thousand chemicals available for commercial use they have tested, roughly 10% are known or suspected carcinogens. Many have also been linked to allergies, birth defects, cancer and psychological abnormalities including behavioral problems and learning disabilities. (Consumer Product Safety Commission). Thousands remain untested!

There is a great site where you can look up the ingredients or products and search for the known effects of each of them. You may be shocked. You may never clean the same way again. (Search this site from the U.S. Dept of Health and Human Services.) And while you’re at it, remember those chemicals are also laced into carpets, furniture, even personal care products.

These chemicals are bad enough when flying solo. But mixing them together can be deadly! Consider this:

Most homes have a mix of household cleaners – from bleach to ammonia to mildew remover that when mixed can cause problems from irritating to corrosive. Each of them can out-gas enough that just having them in the same area together can irritate the muscles of the upper respiratory tract, creating symptoms similar to those of an asthma attack.
Actually mixing chemicals can produce dangerous gasses. You may know that mixing bleach and ammonia-containing products produces a dangerous gas that can irritate lung tissue, cause cell damage, and lead to a buildup of fluid that prevents the lungs from working properly. DON’T TRY IT! But this is not the only dangerous mixture. Mixing ‘safe’ products like vinegar with bleach can also create toxic gases. Don’t experiment in your kitchen!
Many cleaning products contain a toxic brew of chemicals in every bottle. If safety testing on a single chemical is not guaranteed, the safety of combining chemicals is even less known, and potentially more toxic. And who knows what it is mixing with once it goes down the drain? This waste is not only impacting our health, it is impacting the future of our planet.

Be aware of the chemicals you bring into your home in cleaning products. Know the dangers they pose. If you must use them, please heed the experts’ recommendations. Use safer alternatives to make spring cleaning a healthier, happier even in your house this year.

Interested in finding safer alternatives that are non-toxic, effective and safe for you and the planet? Contact me at NutritionSimplified.net or click here to see what I use.

Join me in Part 2, for a look at how these chemicals can affect our health.

Reference
*New York Times

Spring Cleaning – Part 2: How Did Clean Become Toxic?

2017-03-15T07:39:00.003-04:00

We have become a society that is almost obsessed with cleaning. Fast-acting. “Fresh” scents. Powerful to keep your home sparkling clean. Because clean most certainly means healthy, right? Not so quick.

While all that sounds great, most contain strong chemicals and each additional exposure can create a growing host of problems. You may be aware of some of the research showing that when all the possible pathogens are stripped away, including everyday things like dust and pet hair, our immune systems are hindered from developing to protect us from those common things. It is good to get dirty now and then.

But assuming that we want to do some spring cleaning and freshen things up a bit, we create another set of problems when the cleaners we use are full of dangerous chemicals. Multiple exposures, time after time and year after year, are leaving their mark. Let’s explore this build up of chemicals, and of particular concern to me, how they are affecting the health of our children.

Chemicals accumulate in our bodies with repeated exposures.

You may not have given it much thought, but physical reactions to chemicals in common household cleaners can and do occur. They range from very subtle or downright debilitating. Some may occur immediately, but sometimes we don’t know the damage done until after many exposures.

How do these toxic chemicals get there in the first place? It depends.

Anything that goes on your skin can potentially be absorbed by the skin and get into the bloodstream. This can happen as easily as sticking your hands in a bucket of cleaning solution. (Did you ever think about why the directions recommend using rubber gloves?)

And while you and I would never think about EATING cleaning products, ingestion is too often the way small children get exposed and poisoned. They think that interesting white powder under the sink looks like something they can eat and into their mouth it goes. Common dishwasher powders contain bleach and can be extremely caustic and cause serious burns. This can be really bad news!

Sadly, a curious mind and taste testing are not the only concerns for children. More subtle exposures occur from inhaling small particles in sprays, from chemical residues left on surfaces. Because children breathe much more rapidly than adults, they are at greater risk for exposure. They breathe in two to three times as much air (and, therefore, airborne toxins) relative to their body size.

That “clean” smell you love? Sorry to break it to you, but that “clean” smell isn’t all that clean or healthy. Most fragrances are chemically based, and can be toxic. Real clean doesn’t have a smell. Open the window and get some fresh air instead.

Our world is becoming filled with chemicals that didn’t even exist 100 years ago. We now know that many of them are stored in our bodies, especially in the fatty tissues. Research is showing that greater amounts of toxic chemicals are being stored at younger ages than ever before. Scientists even refer to babies as being born “pre-polluted” with hazardous chemicals from exposures before birth. Sometimes hundreds of synthetic chemicals are being found in their blood.

In discussing this situation, Dr. Herbert Needleman, pediatrician and professor at the University of Pittsburgh Medical Center, goes so far as to say, “We are conducting a vast toxicologic experiment in our society, in which our children and our children’s children are the experimental subject.” That is a pretty frightening statement to which only time will show the complete results.

Diseases that used to occur later in life are now appearing at younger ages and more frequently, and increased chemical exposure is indicated as one cause. In just one decade, asthma increased by a dramatic 42%: 29% for men, 82% for women. The Center for Disease Control has correlated the higher rate of asthma among women to longer exposure times to household chemicals.

Using non-toxic cleaners can have a positive affect on a wide range of health problems in both children and adults, especially allergies, skin conditions and respiratory problems. Be aware of how harsh the chemicals are in the cleaning products you use. Know the dangers they pose. If at all possible, use safer, non-toxic options.

FIND OUT MORE ABOUT WHAT YOU USE

Visit http://householdproducts.nlm.nih.gov/ingredients.htm

Go to the National Institutes of Health Household Products Database and find out what you really have lurking in the cabinets in your home
Enter names of chemicals and see which brands contain them
Look up Toxicity Information or Health Information for the chemical

TAKE ACTION

Properly dispose of harmful products
Find safer choices

REMEMBER

For your health, and the health of others in your home or office:

Use the least toxic products you can find.
Always read the label and following the directions.
Discontinue use if you become dizzy, sick to your stomach or develop a headache.
Never mix household products. Toxic fumes or explosions may result.
See your health care provider immediately if you suspect you have been poisoned or injured due to exposure to a household chemical.
ALWAYS read warning labels when purchasing household chemicals.

Would you like to discover some safer alternatives that are effective and safe for you and the planet?
Contact me at NutritionSimplified.net or click here to see what I use.

To see some specific chemicals in products you may be using and why they are considered hazardous waste, check out Spring Cleaning – Part 3.

Spring Cleaning – Part 3: Toxic Waste Isn’t Healthy!

2017-03-15T07:35:00.003-04:00

Household cleaners generate hazardous waste…

Estimates range from 15 to 20 pounds every year in the average American household. At any given time “our homes contain an average of three to eight gallons of hazardous materials in kitchens, bathrooms, garages and basements” (Texas Natural Resource Conservation Commission). The EPA states that “improper disposal of these wastes can pollute the environment and pose a threat to human health.”

Does that sound like something you want in your house? Is it any surprise that it can affect your health?

What’s so toxic about household cleaners? Below are some examples that might be lurking under your sink. You may not personally see the results of adding them to the environment. Human health concerns might get your attention more quickly. Let’s look…

All-Purpose Cleaners: Many popular brands, like Fantastik and Formula 409, contain a synthetic solvent and grease cutter called butyl cellosolve. This hazardous petroleum-based chemical can irritate your skin and eyes, and repeated exposure can cause permanent liver and kidney damage and impair the body’s ability to replenish its blood supply.

Bathroom: Some tile cleaners contain dimethyl benzyl ammonium chloride, which can burn eyes and skin. Many traditional scouring powders contain crystalline silica, an eye, skin, and lung irritant “reasonably anticipated to be a human carcinogen” according to the National Institute of Environmental Health Sciences. Especially dangerous are some toilet bowl cleaners. They can be harmful to inhale, fatal if swallowed. Yikes! Add to these powerful chemicals the fact that you generally use them in a small closed space with little ventilation. Very scary.

Glass Cleaners: Many common window cleaning sprays, like Windex and Glass Plus, contain butyl cellosolve, a neurotoxin that’s easily absorbed through the skin. Some contain ammonia, and fumes are known to cause irritation of the skin, eyes and respiratory system.

Dishwashing Detergent: Two of the best-selling brands of automatic dishwashing detergent contain phosphates and chlorine, both extremely toxic chemicals. Phosphates released into the environment rob lakes and ponds of oxygen, leading to the suffocation of aquatic plants and animals. And chlorine fumes are highly irritating to the eye, throat, and respiratory tract. Inhaling them can cause headaches, burning eyes, and breathing difficulties. The dispenser is right at a toddler’s height, and if they get it to their mouths it can cause severe burns. A split second and you are headed for the emergency room.

Liquid Dish Soap: Ingestion of liquid dish soap is the leading cause of poisonings in the home for children under the age of 6…over 2.1 million accidental poisonings per year. Most brands contain formaldehyde and/or ammonia. I don’t see those in the Food Pyramid.

Laundry Detergent: Many well-known laundry powders contain sodium silicate, a corrosive that can burn the eyes and skin. Other chemicals often found are sodium sulfate (a corrosive that can cause severe eye, skin, and respiratory irritation) and ethoxylated alcohols (some are “reasonably anticipated” to be human carcinogens). The harshness of many soaps and detergents can cause mild to severe irritation of the eyes and respiratory tract.

Fabric Softeners: Fabric softeners contain fragrances made from petrochemicals in untested combinations. These can adversely affect the central nervous system (CNS), including your brain and spine. Material Safety Data Sheets (MSDS), compiled by Julia Kendall, list CNS exposure symptoms: aphasia (speech and comprehension losses), blurred vision, disorientation, dizziness, headaches, hunger, memory loss, numbness in face, pain in neck and spine. CNS disorders include Alzheimer’s Disease, Attention Deficit Disorder, Dementia, Multiple Chemical Sensitivity, Multiple Sclerosis, Parkinson’s Disease, Seizures, Strokes, Sudden Infant Death Syndrome (SIDS). Dryer sheets are included here, and some of those fragrances become more pronounced by the heat of the dryer. It isn’t only on your clothes, but you can smell it coming from the dryer vent all the way to the street! Is all that worth risking to have”soft” fabric that “smells” clean?

You may not be a tree hugger or care about the environment, but how can you ignore the human health side of using household cleaners made with strong chemicals? They are real. And sometimes cause irreversible damage. Choose your cleaning products carefully!

WHAT CAN YOU DO?

Visit http://householdproducts.nlm.nih.gov/ingredients.htm

Step One: Go to the National Institutes of Health Household Products Database and find out what you have in your home
Step Two: Enter names of chemicals and see which brands contain them
Step Three: Look up Toxicity Information or Health Information for the chemical

TAKE ACTION

Properly dispose of harmful products
Find safer choices

If you feel you must use these toxic chemicals, handle them safely. Experts recommend:

Using the least toxic product you can find.
Reading the label and following the directions.
Wearing gloves and protective clothing if product is harmful when in contact with the skin.
Wearing goggles if product can harm the eyes.
Removing contact lenses when working with solvents.
Discontinuing use if you become dizzy, sick to your stomach or develop a headache.
If possible, use chemicals outdoors for proper ventilation .
NO SMOKING when using flammable products.
Never mixing household products. Toxic fumes or explosions may result.
See your health care provider immediately if you suspect you have been poisoned or injured due to exposure to a household chemical.
The bottom-line: read warning labels when purchasing household chemicals.

I hear people questioning why people seem to be getting sicker all the time. Some of the answers may be found in the cleaners used to keep our homes, schools and offices clean and “smelling fresh.” Clean is a good thing. Cleaners that make us sick? Not so much.

Changing brands to cleaners that are safe can change your life. You can have a healthy clean.

Looking for safer alternatives but still want a powerful clean?
Contact me at NutritionSimplified.net or click here to see what I use.

How to Get Unstuck, Overcome Fear, and Take Action

2017-01-11T11:51:00.001-05:00

"You must do the things you think you cannot do." - Eleanor Roosevelt

Healthy eating. It’s something everyone knows they should do, but getting started on any new habit, learning a new skill set, or changing your day-to-day lifestyle can feel overwhelming.

Now, I don’t claim to have a perfect diet by any means, but my research and field experience as a practicing nutritionist has helped me develop a few simple strategies for identifying roadblocks to getting started. Ready to dive in? Let's do this.

First things first: the timing is never right.
I once asked my mom how she decided when to have her first child. The answer was simple: "it was something we always wanted, and we decided there was no point in putting it off. The timing is never right to have a baby." And so it is.

For all important things, the timing never feels right. If you wait until you're ready, you’ll be waiting the rest of your life. There will never be enough money, you will never have enough time, you will never have read enough articles or books about how to do it. You do not need priming; you do not need to do this perfectly. No one is judging you; because like the rest of us, you too are human. Just start where you’re at, right now. If it's important to you and you want to do it "eventually" just do it and correct course along the way.

To try or not to try?
Most people will vote not to try, whether they consider themselves brave or not. Uncertainty and the idea of failure can be very scary noises in the shadows. Most people will choose unhappiness over uncertainty.

Fear comes in many forms, and we usually don't call it by its four-letter name. Most people who avoid change entertain the thought that their current course of action is acceptable using clever rationalizations: "I'm not that unhealthy.", "I know people worse off than me.", "I feel fine.", etc.

Do you really think your situation is acceptable, or is it wishful thinking and an excuse for inaction? If you were confident in this, would you really be questioning things so? Generally not. This is fear of the unknown disguised in optimism.

Are you better off than you were one year ago, one month ago, or one week ago? If not, things will not improve on their own. If you are kidding yourself, it's time to stop and plan for a jump.

How to prepare for the jump
If you're nervous about the jump or simply putting it off out of fear of the unknown, here is your antidote. Ask yourself these six questions. (Yup, it's about to get real in here.) Write down your answers by simply brain dumping on the page. Write and do not edit -- aim for volume. Spend a few minutes on each answer.

1) Define your nightmare. The absolute worst that could happen if you did what you are considering.
What doubt, fears, and "what-ifs" pop up as you consider the big changes you can -- or need -- to make? Envision them in painstaking detail. Would it be the end of your life? What would be the permanent impact, if any, on a scale of 1-10? Are the things really permanent? How likely do you think it is that they would actually happen?

2) What steps could you take to get back on track, even if temporarily?
Chances are, it's easier than you imagine. How could you get things back under control?

3) What are the outcomes or benefits, both temporary and permanent, of more probable scenarios?
Now that you've defined the nightmare, what are the more probable or positive outcomes, whether internal (confidence, self-esteem, etc.) or external (weight loss, cholesterol reduction, less bloating, more energy, etc.)? What would the impact of these more-likely outcomes be on a scale of 1-10? How likely is it that you could produce at least a moderately good outcome? Have other people in scenarios less conducive to success than yours done this before and pulled it off?

4) What are you putting off out of fear?
Usually, what we most fear doing is what we need to do. Whatever the action might be, it is the fear of unknown outcomes that prevents us from doing what we need to do. Define the worst case, accept it, and do it.

5) What is costing you -- financially, emotionally, and physically -- to postpone action?
Don't only evaluate the potential downside of action. It is equally important to measure the atrocious cost of inaction. If you don't pursue better health, where will you be in one year, five years, and ten years? How will you feel having allowed circumstances to impose itself upon you and having allowed ten more years of your finite life to pass doing what you know will not fulfill you? If you telescope out to ten years and know with 100% certainty that it is a path of disappointment and regret, inaction is the greatest risk of all. “At some point, the pain of not doing it becomes greater than the pain of doing it.” - Steven Pressfield, The War of Art.

6) What are you waiting for?
If you cannot answer this without resorting to the previously rejected concept of good timing, the answer is simple: you're afraid, just like the rest of the world. Measure the cost of inaction, realize the unlikelihood and repairability of most missteps, and develop the most important habit of those who excel and enjoy doing so: take action.

Change begins with YOU.
You aren’t alone in wanting a healthier life. There are millions of people, like you, who want to change the way they eat and make decisions each day. Change becomes automatic when you have the right support systems in place. (And that's what we're here for!) All you have to do is take the first step.

Are you a self learner? My new e-guide, Simplified Health Essentials will walk you through the core fundamentals of healthy living in a step-by-step process. Dive into action and pace yourself as you see fit. Download it here!

Want more personalized support? We'll help you find solutions, not quick-fixes, that are designed specifically for you and will create lasting change. Learn more about our health coaching and get started now!

Cheers to your health!
hugs,

Photo credit: Emily Delamater
Content adapted from "The 4-Hour Workweek" (p.46) by Timothy Ferris.

Take a Fresh Approach to Wellness

2017-01-04T07:37:00.001-05:00

Each January, 1 in 3 Americans resolve to better themselves in some way. And every year, weight loss tops the list of resolutions made.

Let's be real, feeling inspired to change is easy. But deciding where to get started? That can be downright overwhelming.

So I’ve been on a mission to create something to guide each of us (yes, me included!) to take continued positive action, no matter how stuck we feel or what roadblock we’re facing.

My food philosophies stem from growing up on my family's farm in Maine. And my goal is to bring all of us back to the simplicities of eating that our great-grandparents lived by.

I believe it’s only when we come back to our roots and see that counting points, calories, or grams of [insert - you name it] becomes irrelevant when we simply provide our body with the real food and nutrients it craves. You see, it's not about eating less; it’s about eating better.

Simplified Health Essentials is my newest online guide to help you integrate wellness into your {busy} day-to-day routine. It will walk you through my simplified 6-step approach to building the foundational pillars of health. Packed with foodie facts, inspiration, and actionable strategies to dig into, this is your ultimate toolkit for launching your healthiest, most vibrant life!

What readers are saying...

Simplified Health Essentials is rooted in healthy, whole food inspiration. The recommendations in the guide are based on that simple philosophy. From there, the decisions become yours! Eating “real food” means something different to all of us based on the needs of our individual bodies. In other words, Simplified Health Essentials is a judgement-free zone – and no matter how you eat, as long as you’re prioritizing whole foods and real nutrients, you’re taking a fresh approach to wellness!

Reimagine your approach
Simplified Health Essentials is about cutting through confusion and getting back to the basics. It's about building a strong foundation for a healthy lifestyle through REAL, wholesome nutrients, and learning the tools to keep you on track.

This is the most enjoyable way to achieve the results you're looking for; by focusing on a healthy lifestyle as opposed to the number on the scale.

Click here to take a fresh approach to wellness and get your copy for only $14.95!

3 Superfood Smoothies To Keep You Healthy Through The Holidays

2016-11-29T22:49:00.000-05:00

The holiday season is swiftly upon us and with that, the temptations of sweet treats and festive cocktails are around every corner. Did you know that you’ll make more than 200 food-related decisions today – 90% of which you won’t even be aware of? Add a month of holiday parties to the mix and you’re sure to be on food choice overload. In fact, statistics show that the average American gains close to ten pounds during December festivities.

If you're like me and want to avoid this dreadful holiday health-detour (at all costs), then you're in luck! I'm sharing a few of my go-to meal replacement smoothie recipes with you that are the perfect breakfast-in-a-snap, or on-the-go lunch.

Don't get me wrong, I'm ALL about sitting down to a beautiful plate of homemade goodness, but let's face it: with so much to do during the holidays, time is of the essence. And with so many food temptations all around, smoothies simplify my day-to-day and help me steer clear of unwanted pounds, and just feeling icky. Not to mention, they provide a plethora of health benefits that actually make for a healthier body... yes, even during the holidays. Who woulda thought?!

I recommend starting with a good plant-based protein powder with clean, TESTED, minimally processed ingredients.

*Did you know store-bought protein powder contains, on average, 10 grams LESS protein per serving than what they claim on their label? Yeah, I didn't either. Know your manufacturer's quality assurance, and look to see if the product has any 3rd-party testing to rest assured you're getting what you pay for. (This might require a little investigating, but it's worth it.)

From there, it's as simple as throwing a handful of superfoods into a blender and letting the bounty of real food nourish your body. (Don't fret, the term "superfood" is a just simple way of saying an ingredient is chock-full of vitamins, minerals, and antioxidants. I promise they can be delicious, too!)

Here are three recipes to get you started. They're all dairy-free, low sugar, vegan, gluten-free, and kid-friendly, plus they'll give you enough nutrition to keep you full and energized so you can tackle this holiday season like never before!

Detox Green Smoothie
Yield: 1 serving
Ingredients:

3/4 cup frozen pineapple or 1/2 frozen banana
1 serving plant-based vanilla protein powder*
1 large stalk organic celery
1 tablespoon coconut oil, extra-virgin, unrefined
1" piece fresh ginger
1/4 of a lemon peeled and seeded
1 large kale leaf de-stemmed
1/2 cup spinach
1 1/2 cups filtered water
1 large handful of ice

Preparation:
Blend all ingredients together for 30 seconds and enjoy.

Blueberry Ginger Smoothie
Yield: 1 serving
Ingredients:

3/4 cup frozen organic blueberries
1" piece fresh ginger
2 tbsp hemp seeds (or chia)
1 serving plant-based vanilla protein powder*
1 1/2 cups filtered water
1 large handful of ice

Preparation:

Blend all ingredients together for 30 seconds and enjoy.

Banana Nut Smoothie
Yield: 1 serving
Ingredients:

1 tbsp almond butter
1 serving plant-based vanilla protein powder*
1 banana
¼ cup organic oats
2 cups filtered water
1 large handful of ice

Preparation:

Blend all ingredients together for 30 seconds and enjoy.

*I used my preferred product, Shaklee Life Protein, for the protein powder in the recipes above.

Wishing you and your loved ones peace, joy, and Simplicity this holiday season.

hugs,
Chelsea

Ready to take control of your health? When it comes to your health, knowledge is power. When you work with us, you'll get the support you need to achieve your goals in a way that's suitable to your lifestyle. So what are you waiting for? Start taking control of your health today. Email us or call 207-831-3200 to get started.

What Every Nutritionist Considers When Buying a Turkey

2016-11-16T09:20:00.002-05:00

With Thanksgiving right around the corner, it's a good time to start thinking turkey. Year after year we find ourselves pawing through oversized poultry in an attempt to prepare the most succulent bird for our families. The lower prices of conventionally raised meat often outweigh the nutritional benefits and humane farming practices of organically raised, but is this the way to go?

The dark side of conventionally-raised meat
Farming has become so industrialized that many conventional farms are like factories. Largely hidden from view, every year over 250 million turkeys are raised on factory farms and killed in large-scale slaughterhouses. Factory farms conventionally raise turkeys in metal cages with no access to light or fresh air, confined together with thousands of birds in one building.

Antibiotics and growth hormones: a threat to mankind
Think about it - prescription antibiotics are not prescribed long-term because of their dangers to our health (60-80% of our immune system is made up of the good bacteria in our gut and antibiotics kill ALL bacteria) so why would you consume the same thing as a byproduct in your meat? An estimated 70% of all antibiotics used in the United States are given to farm animals. In 2011, 29.9 million pounds of antibiotics were used in meat and poultry production. Today antibiotics and growth hormones are routinely fed to poultry on industrial farms to promote faster growth and to compensate for the unsanitary conditions in which they are raised. The FDA claim antibiotics in meat pose a "serious public health threat" because the drugs create antibiotic-resistant bacteria that can infect humans who eat it. It has been estimated that at least 18,000 Americans die every year from drug-resistant infections.

Organic food isn't a luxury, it's how food is supposed to be.
Collectively, evidence supports that organic food is safer, more nutritious, and better for you and your family than non-organic food. Certified-organic turkey, if also raised “free range” or “cage-free”, will have been exposed to natural light and regularly allowed to walk about in a pasture or barn. Organic meat offers a host of health benefits, as well. Organic meat is richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat than in conventionally raised versions. Choosing an organic or farm-raised turkey this Thanksgiving is a simple way to reduce your toxin burden and increase your nutrition.

Finding a farm-raised turkey
Add a farm that raised your turkey to the list of folks you're thankful for this year. Local farms raise their turkeys in a setting with no antibiotics, pesticides, no herbicides and no additives during processing. You can also, seek out farms that have taken the extra step of being certified or affiliated with groups that set animal welfare and environmental standards for farms. Two non-profit groups – Certified Humane and Animal Welfare Approved – list online the farm, producers, and retailers who have met their standards.

Considering a meatless feast?
Thanksgiving is one of the easiest feasts on our calendars to do meatless – it is a harvest meal after all – and there is more autumn produce than we know what to do with! It’s not just about squash and sweet potatoes, but beets, parsnips, and turnips, pearl onions, cruciferous heads of broccoli and cauliflower, as well as the amazing lineup of hearty greens – collards, kale, rapini and mustard, to name just a few. Let’s not forget the fruit – apples, pears, persimmons, quince, cranberries… who needs a bird?

As Gandhi once stated, “Be the change you want to see in the world.” Know this: what we purchase is what we vote for. The votes of your dollar will determine the trends of our future food system.

Have a happy and healthy Thanksgiving, my friends.

Ready to take control of your health? Take our FREE 20-question health quiz and instantly receive a custom health plan just for you! When it comes to your health, knowledge is power. So what are you waiting for? Start taking control of your health today! Click here learn more about our Simplified approach.

Rethink Your Recovery Drink

2016-07-25T08:42:00.000-04:00

Food choices can account for up to 80% of the total recovery process. If you're not fueling your body properly around your workouts, your body will strain to repair itself, making your recovery much more of a drawn-out, painful process. I'm not talking just prolonged muscle soreness here, I'm talking strain on the cellular level. Believe it or not, if you exercise a lot, you can actually deplete your health if your nutrition isn't on point (for instance, elevating stress indicators of inflammation like C-reactive protein -- the foundation for heart disease, diabetes, and cancer to name a few.)

Ok, so that's a lot of technical mumbo-jumbo that might not be super exciting to you. If that's the case, then look at it this way: if your body receives the right nutrition at the right time around your workouts, you'll get the results you're working toward much FASTER. Enticing, right?!

Yet, time and time again you finish your workout, you're starving, and what do you do? You pick out the most convenient thing in your cupboard to satisfy your hunger, which is likely full of refined carbohydrates and sugar. And then you gorge. Suddenly you hit the bottom of the bag and the realization hits: all of your hard work just when down the drain... fast. It's time to break that habit.

Smoothies, protein shakes, etc; call them what you must. They're fast, convenient, and can even be made ahead of time. Along with repairing tissue and rebuilding muscle, the ideal post-workout smoothie stabilizes blood sugar and boosts metabolic rate by building lean muscle mass. By recovering with proper nutrition, you'll increase energy for the rest of your day and reduce muscle soreness the following day so you can get back to your workout routine without lagging. And don't forget reduced cravings - your body will be content with the nourishment it gets at the time it needs it and won't crave high-sugar or high-salt foods later on.

Although the smoothie trend has hit restaurants and fast food chains hard, I advise my clients to make their smoothies at home. Although pre-made smoothies may seem impeccable when they are advertised with hype claims like "fat-burning" or "made with rejuvenating B-vitamins", but don't fall victim to these marketing schemes. What they don't tell us is that they oftentimes contain more sugar than candy bars. Or, worse, they may be "sugar-free" and loaded with artificial sweeteners (which increase acidity in the body and hinder muscle synthesis.) Just remember, these manufacturers don't make money off of your health, they make money off of products that sound good enough to buy. So know what you’re putting into your body.

Homemade Prep Guide:

At home, start with organic fresh or frozen fruit and your choice of water, coconut water, milk or milk alternative like unsweetened almond or coconut milk.
Next add a serving of protein powder. Our trusted mix is Shaklee's Life Protein because it's the most tested formula on the marketplace. It contains everything you need in the ideal ratios for your body to metabolize effectively, and nothing you don't. It's powered by the amino acid leucine, which has clinically proven to help you build muscle and burn fat, and is void of untested ingredients, contaminants, artificial flavors, sweeteners, and preservatives.
Finally, add a teaspoon of healthy omega fats, like coconut oil, flaxseed oil or chia seeds, or one quarter of an avocado for an extra anti-inflammatory kick to keep joints lubricated, especially after high-impact exercise.
BONUS: Toss in a handful of leafy greens and we'll consider you an over-achiever. ;)

*FUELING TIP: Aim to drink your smoothie within 30 minutes of your workout to optimize your absorption rate. Your cells need the tools to rebuild and recover your muscle as soon as possible. This timeframe is considered your "golden window" to get the most muscle synthesis out of your workout. And say HELLO to the lean, strong, healthy body you've been working so hard for.

Here are some of our fave recipes to get you started:

Blueberry Ginger

3/4 cup frozen blueberries
1 in square of fresh ginger
2 tbsp hemp seeds (or chia)
2 scoops Vanilla Life Shake
1 1/2 cups unsweetened almond milk
1 tsp vanilla extract
Add a few cubes of ice if you like a thicker shake

Cherry Jubilee

3/4 cup frozen cherries
2 tbsp hemp seeds (or chia)
2 tbsp raw cacao nibs
2 scoops Chocolate Life Shake
1 1/2 cups unsweetened almond milk
1 tsp vanilla extract
Add a few cubes of ice if you like a thicker shake

Peanut Butter Cup

1 tbsp peanut butter
2 scoops Chocolate Life Shake
2 tbsp flax meal
1 1/2 cups unsweetened almond milk
1 tsp vanilla extract
Add a few cubes of ice if you like a thicker shake

Cheers to a healthier, stronger you!

Ready to take control of your health? Take our FREE 20-question health quiz and instantly receive a customized diet, supplement, and lifestyle plan just for you! When it comes to your health, knowledge is power. So what are you waiting for? Start taking control of your health today! Click here learn more about our Simplified approach.

Fuel Your Fitness

2016-07-25T07:47:00.001-04:00

Whether you are new to the workout world or a well seasoned athlete, knowing how to fuel your fitness with nutrition will help you reach your goals. Eating the right foods before, during, and after your workout will greatly enhance your results, improve recovery time, and maximize your energy. You don’t have to spend hours in the gym and stress about counting macronutrients- follow the simple advice below and you will be on your way to a fitter healthier you!

Pre-Workout
Regardless of what time you choose to get active make sure you are well nourished before breaking a sweat. The human body thrives off carbohydrates. They are broken down into glucose, providing our bodies with energy to function. Simple carbohydrates are quickly broken down, making them an ideal pre-workout snack. Studies show that people who consume carbs prior to a workout will enjoy exercising more, thus yielding better results. To perform your best, you need to consume between 1.5 and 3.5 grams of carbohydrates per pound of bodyweight each day that you workout over 30 minutes. Try a piece of fruit or a slice of Ezekiel toast as a healthy pre-workout snack. Adding a small amount of protein will take your snack to the next level, providing your muscles with amino acids for growth and recovery during your workout. Try adding a tablespoon of peanut butter, a hard boiled egg, or a slice of turkey for optimal nutrition.

During Workout
The most important thing to remember during your workout is to stay hydrated! Avoid sports drinks that are high in sugar and opt for good old H2O instead. If you are a high endurance athlete or if you plan on working out for an extended period of time you may want to consider bringing an electrolyte formula or energy chew along to replenish the energy that you are using. These products are packed with simple carbohydrates for immediate energy and often contain caffeine which has been proven to increase focus and endurance during your athletic performance.

Post-Workout
Now that you’ve made it through your workout the first thing you need to do is eat! Focus on protein for your post workout nutrition, complemented with some complex carbohydrates. The ideal time to eat is within 30 minutes after your workout -- this allows your body to replenish glycogen stores that have been depleted and provides your muscles with amino acids that will aid in the recovery and muscle synthesis. Opt for a nutrient-dense snack after your sweat sesh and make sure you eat a well balanced meal within three hours.

Some great options for post-workout snacks include veggie omelets, grilled chicken with sweet potatoes, greek yogurt and berries, or a protein shake. However, not all protein shakes are created equal! Many protein supplements are packed with artificial sweeteners and are often contaminated with harmful ingredients (like lead, arsenic, and other heavy metals!) Know what you are putting in your body! Pass on over-the-counter protein powders that are counterproductive and instead choose a pharmaceutical-grade protein supplement that is backed by research. Physique pure recovery shake and 180 Whey Protein are two of our trusted formulas. The health coaches at Nutrition Simplified can help point you in the direction that's right for you.

Happy fueling!

Ready to take control of your health? When it comes to your health, knowledge is power. When you make an appointment with us, you'll get the support you need to achieve your goals in a way that's suitable to your lifestyle. So what are you waiting for? Start taking control of your health today! Email us or call 207-831-3200 to get started.

Eat to Defeat Inflammation

2016-07-22T12:19:00.000-04:00

If you don't think you need to worry about inflammation, think again! Scientists predict that one in three Americans will have an inflammatory disease within the next two decades. Inflammation is linked to Alzheimer’s disease, obesity, cancer, coronary heart disease, atherosclerosis, arthritis, osteoporosis, diabetes, Irritable Bowel Syndrome (IBS), Parkinson’s disease, and many more. The many expressions of inflammation bring over 100,000 excess deaths adding an annual incremental health-care cost exceeding $200 billion.

Thanks to the anti-inflammatory effects of certain foods, a healthful diet can help you fight off inflammation, (Regular exercise, not smoking, and losing weight are powerful tools, too.) Start by eating less of the “bad stuff”— fast food burgers, French fries, and sodas, as well as sweets such as cookies, cakes, and pies. These highly processed foods loaded with fat, sugar, and salt promote inflammation, while eating more of the “good stuff”—yes, more fruits, vegetables, whole grains, and nuts—inhibits and protects against inflammation.

Here are some of the best anti-inflammatory foods:

Wild-Caught Fish. Salmon and tuna are great sources of inflammation-fighting omega-3 fatty acids. These foods help offset the pro-inflammatory effects of omega-6 fatty acids, which are pervasive in our diet.
Flaxseeds. Flaxseed is packed with omega-3 fatty acids, which can help reduce inflammation. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt.
Raw Walnuts. Walnuts are loaded with anti-inflammatory omega-3 fatty acids. Top a salad with a handful of walnuts or eat raw walnuts as a snack.
Extra-Virgin Olive Oil. Studies suggest consuming a Mediterranean-style diet—a diet high in plant foods and olive oil—helps decrease joint tenderness in people with rheumatoid arthritis. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.
Organic Red Wine. A phytonutrient found in red wine called resveratrol has been shown to inhibit inflammation.
Dark Chocolate (80% cacao or higher). The consumption of dark chocolate has been linked to lower levels of C-reactive protein (CRP), a biomarker of inflammation in the body.
Turmeric. Spice up your life. Turmeric, also known as curry, is a traditional spice of Indian cuisine. In a recent pilot study, supplemental turmeric helped reduce joint tenderness and swelling in people suffering from rheumatoid arthritis.
Pineapple. This tropical fruit contains the enzyme bromelain, which can help treat muscle injuries like sprains and strains.
Organic Tart Cherries. According to the latest research, tart cherries may have the highest anti-inflammatory content of any food. In a recent study, women with osteoarthritis who drank tart cherry juice twice a day for several weeks experienced a significant reduction in important markers of inflammation. Note: Cherries are one of the most contaminated foods with pesticides, so invest in organic to eliminate the toxic residues that may spark inflammation.

Supplementation For Inflammation:

The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidants and omega fatty acids to defeat inflammation.

OmegaGuard: Omega-3, in doses of 3 grams or more per day, has been found effective for those with rheumatoid arthritis, reducing morning stiffness and the number of joints that are tender or swollen, according to a review of the research on omega-3 fatty acids and health in American Family Physician. OmegaGuard™ delivers a full spectrum of ultra-pure, pharmaceutical-grade omega-3 fatty acids to support healthy heart, joint and brain function. It is made with a proprietary multistep molecular distillation process for the utmost purity and potency of omega-3s fatty acids, including EPA and DHA.
Vitamin C: Your body is capable of many things, but it can’t make vitamin C. This formula offers a proprietary sustained-release system that delivers the vitamin C equivalent of one-and-a-half oranges every hour for five hours.
Vivix Liquid Antioxidant: This phytonutrient blend harnesses the powerful antioxidant properties of rare muscadine grapes and has been shown to be 10X more powerful than resveratrol alone in slowing a key mechanism of cellular aging.
Joint Health Complex: This formula contains a fast-acting form of Boswellia extract, a concentrated form of glucosamine and other key joint nutrients to help bring joint comfort and mobility. Helps joints feel better in less than 5 days.

Spice It Up! DIY Blends

2016-06-28T14:54:00.000-04:00

The world of herbs and spices can be intimidating. The easiest way to spruce up a dish is to throw on a bit of extra flavors to really take it to the next level. What a lot of people do is head to the spice aisle in the grocery store, which can give you some good ideas about what spices mix well together, but what you might also notice are all of the extra stuff in the jar - preservatives, additives, coloring - and the infamous vague “spices” ingredient. But, with these blends, you know exactly what is in the spice mixture, AND by shopping in the bulk spices department and only buying what you need, you may be saving some serious $$$! Try out some of these spice blends, throw them in a small jar, and enjoy for up to three months (if these yummy flavorings can last that long)!

Italian Spice Blend

1 Tbsp oregano
1 Tbsp basil
1 Tbsp thyme
½ Tbsp rosemary
¼ Tbsp red pepper flake

Indian Curry Blend

2 Tbsp Cumin
½ Tbsp turmeric
½ Tbsp coriander
¼ Tbsp ground ginger
¼ Tbsp cardamon
¼ Tbsp cinnamon
Dash of ground black pepper

Savory Blend

2 Tbsp parsley
1 Tbsp rubbed sage
½ Tbsp rosemary
½ Tbsp marjoram
¼ Tbsp black pepper
¼ Tbsp onion powder

Mexican Blend

2 Tbsp paprika
2 Tbsp chile powder (no-salt)
1 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp cumin
½ Tbsp black pepper
¼ Tbsp cayenne (to give it heat!)

Jerk Spice

2 or 3 tsp cayenne pepper (depending on how much heat you’d like!)
2 tsp onion powder
2 tsp thyme
2 tsp sugar
1 tsp paprika
1 tsp ground allspice
½ tsp black pepper
½ tsp salt
½ tsp dried crushed red pepper
¼ tsp ground cinnamon

Simple Herbs de Provence

5 Tbsp thyme
3 Tbsp savory
2 Tbsp marjoram
5 Tbsp rosemary
1 ½ - 2 Tbsp dried lavender flowers
2 Tbsp basil
2 Tbsp oregano

Healthy Skin From Within

2016-06-15T08:02:00.001-04:00

Summer has arrived! Having fun in the sun can take a toll on our skin and hair. The integumentary system (our skin, hair and nails) is highly susceptible to damage from the environment. Making small changes in your diet can help to protect your skin and reduce signs of aging. Follow these four easy steps to ensure that your complexion and hair stay healthy and vibrant this summer!

When Life Gives You Lemons… Drink Warm Lemon Water
The number one thing you can do to improve the health of your skin is to drink more water. After all, skin is our largest organ, playing a vital role in removing toxins from the body, and is made up of 64% water. Drinking the prescribed 8 glasses of H20 a day will increase blood flow to your skin, making it look more radiant. The health coaches at Nutrition Simplified recommend starting your morning with a glass of warm lemon water in order to kickstart your metabolism and increase your daily water consumption. Lemons are packed full of vitamins and minerals from which your skin will reap the benefits. Potassium, Vitamin B6, folate, calcium, phosphorus, Vitamins A, E, and C are all present in notable amounts. By incorporating the juice from half of a lemon each morning you will be reaching 94% of the RDA of Vitamin C, which promotes wound healing and boosts collagen synthesis for healthier skin. Why warm water? It acts as a natural energizer, leaving you feeling hydrated and revitalized sans caffeine.

Say Goodbye to Sugar
Sipping on a lemonade or iced tea may seem refreshing on a hot summer day, but the sugar you're consuming from sweetened beverage is having a detrimental effect on your skin. First, sugar weakens the immune system making it harder for your body to fight off bacteria that leads to acne and other inflammatory skin conditions. Sugar also works to damage collagen, the most abundant protein in the body. Collagen is springy and resilient, however when high amounts of sugar are consumed collagen becomes dry and brittle. This leads to wrinkles, sagging, and dullness of skin, hair, and nails. The good news is that these effects can be reversed. Eliminating sugar sweetened beverages (and foods!) from your diet will result in brighter and tighter skin!

Drink Your Vegetables
Consuming the recommended servings of fruits and vegetables every day sometimes seems like an impossible task. The truth of the matter is that most Americans (9 out of 10 according to the CDC) are NOT eating enough fruits and vegetables every day. This results in a severe lack of nutrients being provided to your body- and your skin! Juicing your produce is a convenient way to increase your vitamin and mineral intake. Swapping out one meal a day for fresh juice will help provide essential nutrients and improve your skin and hair. Beware of store bought juices however, as the nutrient quality is diminished and they often contain added sugars. It is important that you ensure adequate protein and fat intake throughout the day in addition to your juice, as healthy fats aid in the absorption of vitamins A, D, E, and K. Below is a list of a few fruits and vegetables that contain key vitamins and minerals for skin health:

Carrots- contain beta-carotene, a precursor for Vitamin A, which is necessary for a healthy scalp and shiny hair
Pineapple- aids in digestion and is high in Vitamin C, which promotes wound healing and boosts collagen synthesis for healthier skin
Dark leafy greens- have anti-inflammatory properties that reduce puffiness in the face/around the eyes.

Avoid Summer Cocktails
Sorry to burst your champagne bubble, but drinking alcoholic beverages can have a detrimental effect on the health of your skin. Alcohol impairs nutrient digestion and absorption by damaging the cells lining your stomach meaning that your skin will be deprived of vital nutrients. The dehydrating effect of alcohol will leave your skin looking pale and sunken after a night out. In addition to the initial undereye circles and potential breakouts, alcohol also increases the effects of skin aging over a long period. If these ailments to your skin aren’t bad enough let’s not forget about the empty calories that sugary mixers provide and bloated bellies as a result of high sodium beers and cocktails.

Guilt-Free Ice Cream

2016-06-12T14:19:00.000-04:00

The heat of the summer is here, and it’s only natural we crave a way to cool off. Instead of racing to the frozen dessert aisle, try a summer treat that is disguised right in the produce aisle! This frozen treat has the consistency of ice cream minus the saturated fat and refined sugar, so it will stick to your tongue, not your hips!

Follow these three basic steps for your new favorite frozen treat:

Step 1: Bananas. Use 2 as a base to make the recipes below. Wait for them to be brown and spotted - the softer, the sweeter, the better! And not only are they delicious, but bananas are rich in vitamin C, vitamin B6, manganese, fiber, and potassium.

Step 2: Peel & Freeze. This is key - peel the bananas before freezing! Otherwise the skin will stick to the banana and peeling will become frustrating. Place them in a bag or container for at least 3 hours, or until frozen - easy as that!

Step 3: Blend. Choose from the flavor combos below. Depending on your blender, blend times will vary. Start on a low speed and make sure the blade is spinning to avoid burning out the engine on your machine. It helps to let the frozen ingredients thaw for a couple minutes at room temperature. Blend until creamy, and enjoy immediately!

Here are some of our favorite flavor combos to mix in to your banana puree:

Strawberry Banana

1 1/2 cups frozen strawberries
1/4 cup lemon juice

Strawberry Balsamic

1 tbsp balsamic vinegar
1 cup frozen strawberries

Pineapple Banana

1 1/2 cups frozen pineapple
1/4 cup lemon juice
Optional sub: try coconut milk instead of lemon juice for an ultra creamy sorbet (not fat free)

Pineapple Basil

2 cups frozen pineapple
1/4 cup lemon juice
1/4 cup basil leaves

Zippy Wild Blueberry

1 1/2 cups frozen wild blueberries
1/4 cup lemon juice
Optional: 1/2 tsp ginger powder or grated fresh ginger OR dash of cayenne

Chocolate & Peanut Butter

1 tbsp cocoa powder, or raw cacao powder
1 Tbsp of peanut butter

Peanut Butter & Jelly

1 tbsp peanut butter
1/2 cup fresh strawberries or raspberries

Mint Chocolate Chip

1/4 cup mini chocolate chips
1 Tbsp of chopped fresh mint leaves (or a splash of mint extract)

Maple Blueberry

1 cup frozen or fresh blueberries
1/4 cup lemon juice
1/4 cup pure maple syrup (or a splash of maple extract)

Spicy Mango

1 1/2 cups frozen mango
1/4 cup lemon juice
a few dashes of cayenne powder

Experiment with your favorite flavors - the possibilities are endless for this nutrient-dense summer treat!

TIPS:

Adding a handful of raw cashews (soaked overnight) makes it a little creamier, if you're looking for a way to make this dessert more filling with healthy fats. Tip: blend the cashews first, then proceed with the bananas and other fixings.
Slightly thaw the frozen fruit so that it easily blends - but is still frosty.
Blend until smooth - do not over-blend. You do not want to "melt" the mixture. Keep it as thick and frosty as possible.