healthy living

Thrive in 30: Day 1

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I have just signed up for the Thrive in 30 and I am really excited to participate in the program.  I am hoping to learn new tips and techniques that I can then go back and use to help my health coaching clients as well as bring back to you through healthy living posts.  Based on the introduction this program contains similar information that I already teach in 6 month program which is great and will really help me to expand more and learn new ways to support my clients.

The first task is to Examine your current diet and write a list of all the things you eat that you think might be taking away from your energy or aren’t supporting your health and fitness goals. Mine are as follows:

  • Wheat/Gluten. I am a huge bread lover.  I could easily sit and eat a whole loaf by myself (don’t worry I don’t) but I also know I don’t feel great after I do. This is a challenge for me but I know if I was to reduce the amount of bread, crackers, pasta, ect. that I eat I would feel better.
  • Soy.  I actually don’t eat nearly as much soy as I once did but lately I find it sneaking into our grocery cart more often.  As much as I love soy products and tofu my stomach doesn’t agree.
  • Alcohol. I am a huge beer lover. I notice a big difference in my energy and body in the morning even after only having one beer.  I have been doing pretty well at staying at a two beer max, usually only having one beer, but still more per week than I’d like.  My goal here is to not drink at all on nights before runs because that is when I feel like it effects me the most so that would limit consumption down to 3-5 alcoholic drinks max per week.

In addition to breaking these habits/crowding them out of my diet. Thrive in 30 suggests the following five tools to make the most of this program (I’m not going to reveal everything so you’ll have to sign up yourself to find out more):

  • Eat throughout the day
  • Drink a nutritious smoothie each day
  • Eat a big green salad every day
  • Eat a raw energy bar every day
  • Eat a substantial, balanced afternoon snack
To learn more about this program and/or participate yourself visit the Thrive in 30 site. 

Guest Appearance

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Hope you all are enjoying the new July Newsletter that went out this morning! If you didn’t receive it and would like to check out the sidebar where it says “Subscribe To My Newsletter” and submit your preferred email.

Also today I have a great guest post about Healthy Traveling up on Eating Bird Food so go check it out.

Three Things Part 3: Hot Towel Scrub

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This is our last of the Three Things Series (you can read one here and two here).  If there is one suggestion out of all three this is probably the easiest for everyone because you (most likely) will not have to run out to the store to purchase a washcloth or small towel.

Hot Towel Scrub

Body scrubbing can be done before or after your bath or shower, or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth.

For the maximum effect, scrub your body twice a day: once in the morning and once again in the evening. Scrub for two minutes to 20 minutes, depending on how much time you have. The process of the hot towel scrub has a deeper physical, mental and emotional effect when done at the sink as opposed to in the shower.

Directions:

  • Turn on the hot water and fill the sink.
  • Hold the towel at both ends and place in the hot water.
  • Wring out the towel.
  • While the towel is still hot and steamy, begin to scrub the skin gently.
  • Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
  • Scrub until the skin becomes slightly pink or until each part becomes warm.
  • Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool.

Benefits:

  • Reduces muscle tension.
  • Reenergizes in the morning and deeply relaxes at night.
  • Opens the pores to release stored toxins.
  • Softens deposits of hard fat below the skin and prepares them for discharge.
  • Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs.
  • Relieves stress through meditative action of rubbing the skin.
  • Calms the mind.
  • Promotes circulation.
  • Activates the lymphatic system, especially when scrubbing underarms and groin.
  • Easy massage and deep self-care.
  • Can be a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender.
  • Creates a profound and loving relationship with the body, especially parts not often shown care, and especially for a person with body image problems.
  • Spreads energy through the chakras.

 

© 2010 Integrative Nutrition 5/10

To learn more about my health coaching visit my site http://gethealthywithlindsay.com/

Three Things Part 2: Tongue Cleaner

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I hope you are enjoying this series! The second item is a tongue cleaner which you can find at most pharmacies and super stores.  I had always heard of brushing your tongue but I had never heard of or even seen a tongue scrapper until I started at IIN.  Once I started using one I found that my cravings were reduced and yes it really does improve kissing!

Tongue Cleaner

The tongue cleaner, an inexpensive yet transformative utensil, is a simple, thin, u-shaped piece of stainless steel. It consists of a blunted edge that removes plaque and build-up from the surface of the tongue. Dentists in America are recommending the tongue cleaner more and more because it helps to fight cavities by removing bacteria from the mouth. The tongue cleaner also prevents bad breath, especially for people who eat a lot of dairy and build up mucus in the mouth, nose, and throat.

The tongue cleaner comes from the tradition of Ayurveda, which asserts that people who use one are better at public speaking, express themselves more thoughtfully, and speak more sincerely and authoritatively. Some people ask if the same effect can be gained by brushing the tongue with a stiff toothbrush. Brushing the tongue moves stuff around and is helpful, but a tongue cleaner is more effective as it clears out the deep deposits and generally keeps the area cleaner, stimulated and alive.

Cravings can be reduced by cleaning the tongue of leftover food. When the mouth can still taste the food, you may experience cravings for previously eaten foods. A tongue cleaner reverses the process of desensitizing your taste buds, which has happened to everyone to a greater or lesser extent. It allows you to taste more subtle flavors in food so that you can eat vegetables, fruits and whole grains with greater joy. When old residue is removed from the tongue, you will be better able to taste your food and won’t need to eat as much since you will have gained greater satisfaction from your meal.

And finally, a big advantage is that it enhances kissing because it makes the tongue more sweet, fresh and sensitive. If you are in a relationship, we invite you to check this out with your partner. Make an agreement to scrape twice a day for one week, and notice the difference.

Directions:

  • Apply a few quick strokes, 2-3 times a day, or after brushing your teeth
  • Use the rounded cleaning edge to scrape gently down the tongue several times, while applying slight pressure
  • Rinse under running water and gently scrape again until no white residue is left
  • There should be no pain or gagging involved whatsoever—if you feel any discomfort, you are probably scraping too hard or starting too far back on the tongue. And if you are wondering what those bumps are at the back of your tongue, they are your salivary glands and they are supposed to be there. If you found them you’ve gone too far.
© 2010 Integrative Nutrition 5/10

To learn more about my health coaching visit my site http://gethealthywithlindsay.com/

 

Weekend Wrap Up: Demo, Party & Not Enough Sleep

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From the moment I got out of work on Friday until this morning I have been going and going and going …like the energizer bunny.  However I think someone needs to reload my batteries because the lack of sleep and the running around has made me congested and exhausted today.  Friday I spent the afternoon with the Hubz getting ready for my friend Laura’s Birthday Party, which I hosted last night.  We ran around picking up decorations and food supplies for the party and didn’t make it home until late Friday night.  Once we arrived home we spent a few hours prepping for the party and then finally I crashed from pure exhaustion (key word of the weekend).

Saturday I spent the morning prepping for the party and then I was off to Healthy Living Market to do a demo for Lulu’s Raw Chocolate.  I had done a review for Lulu’s back this past winter and loved their chocolate so when they asked me to do a demo for them I was all over it.  I love this chocolate and was ready to spread the word.  Honestly best chocolate I have ever had and it’s raw, vegan and made with low glycemic coconut sugar.  After my demo I ran home to finish prepping for the party and spend a few minutes sitting down to relax before my hosting duties started.

The party was a great time we hung out and enjoyed appetizers and drinks and laugh (a lot).  I unfortunately only snapped one picture at the party and it was of my veggie and dip platter.  In addition to that we had jalapeno “poppers”, stuffed mushrooms, artichoke dip, cupcakes, Zero Gravity beer and sangria.

After an extremely late night (we didn’t go to bed until 1am) I ended up sleeping in until 10:30 am and woke up congested and still tired.  I ran myself ragged this weekend but it was as great time.  Also it’s a perfect reason to start our new mind, body and soul cleanse this week.  I am not going to reveal all of the details as this is a project I am working on but it is a 4 week  holistic cleanse that helps to create balance, energy and overall wellness.  The first week is the most restrictive and includes eliminating added sugars, soy, gluten and wheat, TV and limits other electronic access (so yes I will still be blogging and checking my email).  It is actually the perfect week to start this because I have to send my MacBook in to get repaired.  I will further discuss my experience with the cleanse during my future weekend wrap ups.

Dining Locally & Holiday Traditions

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The Hubz and I spent Saturday morning doing a little last minute Christmas shopping and stopped in at Healthy Living to pick up a few groceries and for lunch. Healthy Living is one of my favorite places to eat because they have a great salad bar, hot bar and really great vegan sandwiches.  We decided to get sandwiches for lunch I went with roasted tempeh, with all the veggies (too many to list), vegan mayo, roasted garlic jam all on a panini.  The hubz went with the roasted tempeh, some veggies, garlic mayo also on a panini.

After lunch we did a little more holiday shopping at the mall.

Every year the Hubz and I head out to the mall and pick a child from the gift tree and head out to do a little shopping to pick up things on their card.  This year we decided to pick 2 children a 1 year old boy who was in need of clothes and trucks or learning toys and a 10 month old girl who was in need of clothes.  We picked up a few cute things for them.

Do you have a holiday tradition?

After Christmas shopping we went to visit some of the Humane Society Kittens which I just wanted to take home with me. I hope someone adopts these furry friends soon.

Top 5 Tips for a Healthy Vegan Diet

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Top 5 Tips:

  • Practice the 90/10 rule because we all need to indulge once in awhile.
  • Keep it simple!
  • Create balanced meals that include whole grains, vegetables (especially green leafy ones) and plant proteins
  • Drink more water! 8-10 glasses a day.
  • Eat breakfast! Eating breakfast is so important.  It is the start of the day and your first chance to make healthy choices.