Avsnitt
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When we hear the word "movement," we often envision sweating it out on a treadmill or lifting weights at the gym. Our ancestors got enough exercise daily and they would never have stepped onto a treadmill. If you enjoy the gym or classes then please don't stop, but it is still important to incorporate movement into our daily lives.
Moving your body increases blood flow and oxygen delivery, boosting energy levels and reducing feelings of fatigue. Incorporating movement into your daily routine can leave you feeling more vibrant and alive. Choose the movement that works for you and find ways to make physical activity a natural and enjoyable part of your routine.
Beyond the plate blog post
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Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences.
Discover the secrets of sleep and how quality rest can supercharge your health and energy levels.
Read the blog post
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.
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Saknas det avsnitt?
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Is sugar addictive?
Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive.
The key is to first find the extra sugars hiding in your diet.
Then retrain your tastebuds, which I recommend takes 28 days.
You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial.
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When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise.
Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem.
You might be surprised to hear where sugar is hiding in your diet.
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The idea behind sweeteners was good but it's clearly not working, so what went wrong?
Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories?
What can we include in our diet that are naturally sweet instead?
These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar.
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Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein.
Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver.
However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive.
Both have a negative impact on our health and wellbeing
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Ideally, we want to be eating a wide and varied diet that will provide our body with the necessary nutrients. However, if you or someone in your family doesn't eat a varied diet, they may need additional support. Additionally, it can be helpful to increase certain foods or supplements to help the body deal with the virus.
The health of our immune system is affected by various lifestyle factors such as our gut health, stress levels, and sleep patterns. In this week's podcast, I will provide easy-to-follow guidelines to help you achieve balance in these areas.
Read the full blog post here.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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The ideal response of our immune system to foreign threats lies in having a balanced reaction. An excess of reaction may lead to autoimmune conditions, while insufficient reaction may result in sickness. Our focus when it comes to food should be on the nutrients and ingredients that aid in developing a robust immune system, and those that facilitate the elimination of waste and the repair of any damage.
When we eat real, whole, and seasonal foods, it is easy to consume a diet that is rich in the ingredients we need to support our overall health. The key is to give the body what it needs to support itself.
In this week's podcast, I will be discussing essential foods and nutrients that are crucial for maintaining a strong immune system. Additionally, I will be providing an example of a day's worth of meals that support immunity.
To read the full blog post here.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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The immune system functions properly by identifying and addressing pathogens, viruses, and other undesirable cells and organisms in a efficient and appropriate manner.
In autoimmune conditions, this mechanism goes haywire, and the immune cells mistakenly target the body's own cells as if they were invaders. This self-attack is what we call an autoimmune response, and the resulting conditions are known as autoimmune diseases.
To read the full blog post here
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Our immune system is the most complex system in the body. It is like our army that is constantly monitoring and making decisions about whether substances are safe or not.
This week I discuss the first line immune system, our border defences. They include physical and chemical barriers, such as the skin and mucous membranes.
And our second line defence the adaptive immune system. They include lymph nodes, spleen, and other lymphoid organs that are strategically positioned hubs where immune cells congregate
To read the full blog post here
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Healthy fats are the fifth element of our healthy diet.
We make many hormones including our sex hormones from fats, they are key in our brain health and help to reduce inflammation. So they deserve the final spot in our healthy diet. They are high in calories at 9 calories per gram (compared to 4 calories from protein and carbohydrates) so they should be consumed in moderation and focus on unsaturated fats which are the healthiest ones.
To read the full blog post on the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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I think that fibre is a forgotten nutrient. Fibre is an essential nutrient that is vital to the health of our gut. And anyone who is interested in their health knows that a healthy gut is vital.
We should think about fibre as a protective barrier for our digestive system. Foods, drinks and medication that we ingest are inflammatory to our digestive lining, and if this inflammation becomes chronic it can lead to digestive conditions such as IBS, leaky gut, bloating and discomfort. When we eat foods high in fibre the fibre acts as a little protective barrier for our digestive lining and therefore protects it from damage. Fibre is also the food of our good gut microbes, so eating fibre rich foods supports our microbial balance.
To read the full blog post about the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Forget 5 a day, that is for amateurs, you should be aiming for at least eight portions of vegetables/salad and two to three portions of fruit every day. Eating as many different colours at each meal is key to getting all the phytonutrients your body needs.
There are over 100,000 of these amazing plant compounds and we are still learning about their benefits to our health and wellbeing. But we do know that each different colour, and even each different plant, has a unique combination of these phytochemicals that work synergistically to support our overall health.
For the full blog post on the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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In the second of our 5 part series - what makes a healthy diet - it's protein.
Every single cell in our body needs protein; muscles, skin, and bones all need protein. It is our essential building block, and everything starts with protein, so it is important that we get a good helping with every meal. It also helps coordinate our signalling pathways - it's key in sending messages around the body. And last, but no means least, it helps with hunger and satiety.
To read the full month blog post read the full blog post
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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What makes a healthy diet? I believe it's just 5 simple ingredients. If eat these every day then you will feed your body with all it needs to boost your health, your energy and your wellbeing. And I will be explaining what they are and why you need them over the next 5 podcast episodes.
The first element is fluid, or water.
Our bodies are mostly water. Our total body composition is around 70% water, but more importantly that our brains are nearly 90% water. So staying hydrated is vital or our brains will simply start to shrink. Drinking fluid regularly throughout the day, as well as eating foods that contain fluid should keep us adequately hydrated but it is surprising how many of us are not getting enough.
Find out more Website blog post for links and more information
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I will be taking a short break from the podcast, but I share some of the things that I have learned from the 3 1/2 years I've been recording.
Keep it simpleThe episodes that get the most feedback, and have the most impact are the simple ones. Where we go back to basics.
Listen to your bodyIt talks to you, and the key to improving your long term health is to listen to your body.
You can only do youDon't try to be like others. Don't try diets that work for others. Do what feels right for you.
Did you enjoy season 1 of the podcast? Let me know
My links Facebook Instagram Fab Female ClubFor the full episode notes please go to: hillstart.me.uk/177
To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:
https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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Annie creates beautiful crystal armour that can support your at any part of your journey through life. This week we talk all about how crystals work together and some key ones that will support your perimenopause journey.
About AnnieWorking with crystals Annie creates energy vessel cosmic armour jewellery pieces and personalised crystal sets to aid her clients needs. Teaching them how to harness their crystals and bring that magic into their every day lives.
How do you create a collection such as the menopause?When creating any piece of jewellery, it's important to find out what the client wants from it. So, in the case of the menopause jewellery, we thought about the main symptoms and then looked at stones that could support this part of life.
Some stones are for protection, and they are signified as an amulet, and then there are talisman stones which are for boosting. As a crystal healer, Annie will spend time making sure that the balance is correct. She does this by meditating and listening to which crystals pop up and of course through research. The stones are adaptable and so it's important to get a clear understanding of how they can work with each person.
Key crystals for perimenopause:
Thinking specifically about perimenopause Annie suggests these three crystals
MOONSTONE - for all female hormones. It has lunar energy and it is good to keep by you when you sleep MALACHITE - a more mature stone and also the midwife stone. This is often used to balance hormones. AMETHYST - travellers stone to support your in your journey through perimenopause, also very calming for anxiety which is another key symptom in perimenopause. Some key do's and don'ts with crystalsAlways clean your stones when you receive them. They will have picked up energy, negative or positive, during their journey to you. Annie suggests the simplest way is to lay them on a bed of salt, and then just throw the salt away. Then to recharge them every month in the same way.
Cleanse your stones every month. Moon bathing is often suggested for stones but it is much more complicated than just putting them out at night, as the different stages of the moon have different effects on the energy. So simple salt cleansing is still the best way to cleanse your stones.
Don't add them to water, some contain minerals that leach. If you want to charge your water you need to put them into a separate container, or use them outside the water.
Use them with intent. Think of crystals as your armour, and you can positively charge them and use them with intent. Spend time with your crystals and they will support and help you.
Quick fire! Favourite meal - spaghetti Bolognese Last drink you had - water What have you got for tea? Probably stir-fry Annie's linksAnnie has offered listeners 10% off the menopause collection - just enter code FAB10 at checkout
facebook Website YouTube Instagram My links Facebook Instagram Fabulous & Female MembershipHas this episode inspired you to buy a crystal? Which one called to you?
Want to know more about ways to work with me?There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more her
For the full episode notes please go to: hillstart.me.uk/176
To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:
https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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Lori believes that we hold onto weight as protection. The first steps in creating alignment in our bodies is to support healing, eliminate negative self talk and support finding our true authentic self.
About LoriI am a spiritual health coach and registered nurse, and I have studied nutrition and alternative medicine. I help women lose weight and live a life with purpose and passion. I quit my job as a registered nurse because I was not allowed to use alternative methods. I had guidelines to follow I didn't agree with, like selling diet shakes and drugs for example.
How did you become a health coach?Lori was interested in health and had an understanding of nutrition before training to be a nurse. She believed that this would allow her to support patients to the best of her abilities. Whilst she achieved great results she was both disappointed and shocked to be told by her bosses that she had to follow very tight protocols that including promoting supplements and diet shakes.
Soon after Lori left to pursue a career in nutrition proper and feels she can now fully support clients in the way she was meant to.
What would you do to improve the knowledge of doctors and nurses?The medical profession get little or no training in food and nutrition. And in Lori's case this was all funded by big organisations and was not very balanced. She would like to see a shake up of the training to include elements of nutrition and emotional support, so that they are looking for the route cause of the problem, not just treating the symptoms.
When working with Lori her focus is on mindset. She believes that our body is holding onto weight for a reason, it's a shield and protection. After reading Deepak Chopra's book Perfect Health she realised that the mind and the body is connected and you can't work on one without the other. And this is the key to alignment
The final part of the journey to weight loss is the nutrition element. So although she is a weight loss coach it is so much more than just nutrition and food.
Feeling the energy and vibrancy of foodOne of the key parts of Lori's work is encouraging client to create their own meal plans and understanding what food is fuelling our body. Her emphasis is on plant based whole foods, but she asks us all to walk round our local shops and start to feel the vibrancy of food.
If we pick up food and really connect with how it makes us feel, what it smells like and the external weight of the food. Then we will start to really understand how food makes us feel and how it fuels us both emotionally and physically.
This is how we create alignment and weight loss is a happy accident.
Quick fire! Favourite food - Italian food, particularly pizza and pasta Favourite city - Luxembourg (her home city) What have you got for tea? Probably stir fry Lori's linksUse code ALIGNED to get 11% off any of her products/services
Instagram Website YouTube My links Facebook Instagram Fabulous & Female MembershipDo you feel that your life is in alignment? I'd love to hear if this podcast has helped you.
Want to know more about ways to work with me?There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
Several times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program they can help with many different issues and have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals.
For the full episode notes please go to: hillstart.me.uk/175
To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:
https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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New Year, New You? What if the old you is enough and instead of trying to re-invent yourself every year take time to really understand what it is you want for your health this year.
Are you setting yourself up for failureWe all do it, we make these broad promises and changes and imagine that it is going to change our lives. However, buying new trainers is never going to make you a runner, ordering tonnes of kale is never going to make you a chef. Not unless you really enjoy it and want it.
If you don't love going to the gym you won't suddenly want to start going because you have new gear, but if you have been practising yoga every day at home and want more support then maybe joining a yoga studio would be perfect.
What is it that you can realistically change?What is it in your life that you LOVE, that you are not giving time to? This is the thing that is going to bring you joy and improve your health. Not starting the new mad diet or joining the gym.
If you love cooking then find some new recipes that you love to cook, it's a much better starting place than cutting out all of the food that you enjoy eating and feeling miserable as a result.
Stop following othersThe fear is in the New Year is that people want to create a new version of themselves, they look on social media at people that they aspire to be and then think that if they change everything about themselves, they will suddenly look/feel like them.
Be honest, it just isn't true.
5 Day Hormone Balancing ProgramTaking small steps that give you the energy and enthusiasm to make bigger changes is key.
I will be running a 5 day hormone reset to help you just get back to basics and give yourself the room and energy to really understand what it is you want to achieve next year.
It starts on Monday 9th January and all you have to do is join my Fab Female Nutrition Club on facebook, it's totally free!
Are you ready to be happy with yourself?
My links Facebook Instagram Fab Female Club Want to know more about ways to work with me?There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook there is my Fab Female Nutrition Club which is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. Plus we have many challenges and mini courses to help you stay on track with your health goals.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the Five Elements of Health - containing resources and guides to help support you in your health journey. Six group coaching calls a year, plus access to other many other member benefits such as discounts from group programs, and clinic days.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help you really transfor your health and wellbeing in just 28 days. We have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.
For the full episode notes please go to: hillstart.me.uk/174
To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:
https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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About Jenn
Jenn is a graduate of the Institute for Integrative Nutrition in NYC and is certified by the American Association of Drugless Practitioners. Growing up with depression and anxiety, Jenn has seen the effects firsthand of what sugar can do to your physical and mental well-being. After healing herself of gastritis in her mid 20’s and learning how to manage her own addiction, Jenn built a woman run company that teaches other busy female professionals how to kick and manage their sugar addiction without being on a diet or denying themselves of things they love.
Jenn’s zone of genius is simplifying the complex and clarifying all the dietary confusion out there while teaching women how to live a life they love waking up to! She is also the founder of Unleash Your Inner Boss, a certified coach program for women who saw such amazing results after learning the Sugar Freedom Method that they too want to teach the Method.
Share your journey with sugar and health.Jenn firmly believes that sugar is addictive, and we need to break the addiction in order to stop the cycle of addiction you need to understand what is driving it. Throughout the day we are being chased by something we are not addressing, and at night when we stop, it hits us and we turn to sugar to mediate the feelings.
Working with sensitive women Jenn uses her power to simplify, and helps them find out what it is they are running from and therefore help them heal and remove the need for the sugar crutch.
Why is sugar bad for us?Jenn worked through her own health issues and found that sugar was the main driver. It causes inflammation, destroys our gut microbiome and is the driver for the mid life weight gain that many of us suffer from.
She is quick to point out that it isn't a case of never having sugar, but about being aware of why you are reaching for sugar. Once you know why, then you can decide if you really want it, and then, most importantly, enjoy it if you choose to eat (or drink) it.
What do you mean by name your strengths, how does this help?In Episode 165 I talk about swapping the jobs you hate with someone for whom it brings them joy and, in Woman Unleashed, Jenn also encourages you to understand and play to your strengths. This can be a difficult task for some, but we all do have strengths and she shares small tasks to help you connect with your inner self and realise what your true strengths are.
Give us two simple tips for quitting sugar.Jenn works with busy professional women and she understands that we need short actionable steps to help us unleash our potential:
Eat when you are hungry - make sure you have foods readily available to you so that when you are hungry, even if you are busy, you are able to eat - listen to the podcast for some of Jenn's ideas for healthy meals on the go. 1 Day Experiment - everyone can quit sugar, alcohol, caffeine....whatever it is that you are trying to stop....for just one day. So make it a one day experiment that you keep repeating until it becomes a new habit.This epitomises Jenn's no nonsense but simple approach to life. Her strength is to be able to simplify - in a world where there is so much noise and confusion this is a strength we all can benefit from.
Jenns links Website LinkedIn Facebook Twitter InstagramExclusive to podcast listeners your link to get a complimentary copy of Jenn's book: Woman Unleashed & learn to kick cravings in under 7 days here
My links Facebook Instagram Fabulous & Female MembershipCan you manage a 1 day experiment? Let me know how you get on.
For the full episode notes please go to: hillstart.me.uk/173
To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:
https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
- Visa fler
