Author Archives: wellnesswinz

About wellnesswinz

I am the Winz that writes WellnessWinz. The blog is mainly for women, but sometimes men can relate too. It's all about fitness, wellness and, most importantly, happiness. I believe in holistic living, humor and humility.

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

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Balancing Female Hormones with Food

Perhaps it’s TMI…but this past summer after weaning my son, my hormones went bonkers. Not just for a month or two. For a while. And it drove me INSANE. Per usual, frustrating experiences with my health cause me to dig my feet into the ground a little harder and push like a bull-headed Taurus (which I am) to find information and natural remedies to help my body. The experience catapulted my understanding about several female hormones and how we can help them normalize.

Upon opening up about my own experiences, I discovered a trove of women dealing with equally pesky ups and downs with female hormones. And not all of them were moms who had recently stopped breastfeeding. Some of these women were trying to conceive and others were simply adjusting to new norms as they inched closer to 40 or 50 years old. Still others were feeling the uncomfortable symptoms of severe menstrual cramps, bloating and acne every month, or extremely long and heavy menstrual cycles. All of these women, in different walks of life, made me realize that very few of us actually know how to help our bodies find hormonal balance and wellness. While it’s true that we can’t control every aspect of our hormones, there’s still a lot we can do to take over the reigns. (Frequently, this kind of holistic advice isn’t readily available or discussed. We have to go hunting for it.)  

So, here are the three hormones that can cause us woes and foods we can eat to help them find balance in our bodies:

 

Prostaglandins

These hormones play a major role “in a wide range of body functions such as the contraction and relaxation of smooth muscle, the dilation and constriction of blood vessels, control of blood pressure, and modulation of inflammation.” Prostaglandins are also involved in the start of labor for pregnant women, causing the uterus to contract. In fact, semen contains a lot of prostaglandins in it and may be one of the reasons that sex around the timing of one’s due date is said to jump start labor for some women. Forgive me, I had to throw out that weird but interesting factoid. Lastly, prostaglandins play a major role in inflammation in the pelvic region, especially. An imbalance of the different types of prostaglandins (PgE1, Pg E2 & PgE3) can lead to increased local inflammation and heavy menstrual cramps.

Prostaglandins can become out of balance and cause pesky, painful PMS symptoms when fatty acid supplies are too low. Essential fatty acids include both Omega-6 fatty acids and Omega-3 fatty acids, and they operate best in our bodies when they’re in balance with one another. When fatty acids are available within the body, The Center of Genetics, Nutrition and Health (based in Washington, DC) has found additional benefits for the reduction of breast cancer, rheumatoid arthritis and asthma! This is pretty mind-blowing and awesome (to me). So, even if your menstrual cycles are pain free and regular, there are still many benefits to eating a diet with plenty of fatty acids of both kinds. But note: Most people are deficient in Omega-3s and need to eat more foods chocked full of them. This begs the next question; Where can we find these foods?

 

Omega-6 Fatty Acid Foods

  • Flaxseed oil, flaxseeds, flaxseed meal
  • Hempseed oil, hempseeds
  • Grapeseed oil
  • Seeds such pumpkin seeds and raw sunflower seeds
  • Nuts, including pignolia (pine) nuts and pistachios
  • Borage oil, evening primrose oil, black currant see oil
  • Acai
  • Corn
  • Sunflower
  • Soybean
  • Cottonseed oil

Omega-3 Fatty Acid Foods

  • Salmon Fish Oil and Alaskan Salmon (wild-caught)
  • Cod Liver Oil
  • Walnuts
  • Chia Seeds
  • Ground Flaxseeds
  • Albacore Tuna
  • Hemp Seeds
  • White Fish
  • Anchioves
  • Egg Yolks

If you’re hesitant about adding any of these important Omega-3 foods to your grocery list then you can check out one of two convenient options for an Omega-3 boost to your system:

  1. Oatmega – a protein/snack bar full of fish oils that comes in a variety of flavors (don’t worry, you can’t taste the fish oil)
  2. Daily Harvest – a monthly, smoothie-delivery company that has creative, delicious and healthy ingredients, and several smoothie flavors that include omega-rich foods (I’m debating stocking my freezer full of these yum-yums)

 

 

Estrogen

For a long time women have naturally assumed that the aging process is accompanied by a precipitous decline in estrogen as we creep towards menopause (or sometimes fall headfirst into it). We hear that the older we get the less estrogen we have. In fact, by about 50 years old, women have approximately 35% less estrogen than they did in their “younger years.” But that’s not the full picture of what’s happening in our bodies…

As the female aging process begins around 35 years old (i.e., when fertility shifts due to changing hormones), women experience a much more dramatic dip in progesterone than estrogen. Progesterone actually drops by approximately 75% (!!!!!!) in the same amount of time that estrogen drops by 35%. This creates an imbalance in the two hormones that unfortunately leads to estrogen dominance. And “ED” isn’t any fun. Trust me, after weaning my son my hormones swung hard one direction (low estrogen) and then right back the other way (high estrogen). Both ends of the spectrum feel pretty crappy. Let’s just be honest.

You see, estrogen is kept in check by progesterone, especially in the latter half of our menstrual cycles. When estrogen is allowed to “run rampant” it likes to take our bodies on a wild ride. Large spikes in estrogen (both right before ovulation and a handful of days after) can leave us experiencing all sorts of uncomfortable symptoms.

*Some* Signs of Estrogen Dominance:

  • PMS
  • Hot Flashes
  • Infertility
  • Fatigue
  • Decreased libido
  • Increased weight gain, especially around the middle
  • Menstrual cramps
  • Headaches
  • Excessive/heavy/long menstruation
  • Thyroid problems
  • Depression
  • Insomnia or sleep disturbances

*Other Conditions That Science Suggests May Be Caused (in part) by Estrogen Dominance: Endometriosis, Fibroids, Fibrocystic Breasts, Cervical Dysplasia, Breast/Uterine/Ovarian Cancer.

Foods That Can Boost Estrogen

(*remember, this is typically the opposite of what people need)

  • Farm-raised, non-organic eggs, meat, fish and dairy products
  • Sugary and processed foods – caloric overload in our diets increases fat mass in the body which leads to estrogen overload (same applies to overeating any foods but sugar and processed foods often have “empty calories” that add up quickly)
  • Produce that has been sprayed with heavy pesticides
  • Soy products, especially when processed
  • Drinking from plastic water bottles – a recent widespread study was conducted investigating major brands like Aquafina, Dasani and Nestle, and found on average 15 free-floating plastic particles in each bottle (I don’t want to drink plastic! If only I could find a crying emoji to put in here…)

For foods that help keep estrogen in check, read on to the next section…

 

 

Progesterone

If you read the section about estrogen, it becomes glaringly apparent why progesterone is so important for women’s health. You’ll also remember that we discussed how much progesterone drops at a ridiculous rate as we women age. Why must every stage of life be complicated as a woman? Seriously. But the good news is that there are LOTS of foods that can help boost progesterone – and they come with a plethora of other health benefits, too.

Please note that progesterone can be too high for some women, although this is a bit less common than estrogen dominance which afflicts many women who are overweight, over-stressed and/or between the ages of 35-60.

A few signs of progesterone dominance include:

  • Weight fluctuations
  • Feelings of sadness or anxiety
  • Sleepiness
  • Bloating
  • Dizziness
  • Waking up feeling groggy
  • Not feeling like you

Foods that Boost Progesterone:

*Note: None of these foods contain progesterone per say, but they have the nutrients required for supporting the hormone’s production in the body, and many of us could use MORE of this particular hormone.

Meats:

  • Red Meat
  • Turkey
  • Oysters
  • Shrimp
  • Salmon
  • Trout
  • Tuna
  • Shellfish

Fats:

  • Olive oil & olives
  • Coconut oil or butter
  • Eggs
  • Avocado – also on fruit list

Veggies:

  • Brussels sprouts
  • Leafy greens
  • Kale
  • Collard greens
  • Swiss chard
  • Broccoli
  • Cabbage
  • Cauliflower
  • Sweet potatoes
  • Russet potatoes

Fruits:

  • Avocado
  • Kiwi
  • Banana
  • Prunes
  • Lemon

Nuts, Legumes & Seeds:

  • Cashews
  • Almonds
  • Hazelnuts
  • Walnuts
  • Black beans
  • Lentils
  • Chickpeas
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds

Grains:

  • Brown rice
  • Oats
  • Quinoa
  • Amaranth
  • Millet

Misc:

  • Cacao
  • Yogurt

 

I hope this is helpful information for you whether you’re a woman hoping to be expecting some day or a woman trying to understand the yo-yo of hormones that IS perimenopause. Godspeed to us all! 

Yours in health and wellness,

Maggie

 

 

 

 

 

Perfect Health Doesn’t Exist

I opened my email inbox the other month and had a newsletter from a health professional in my network. I clicked through to read what she had to say about the germ-infused winter season and immediately felt my insides prickle. She said that we need to start pointing the finger of blame back at ourselves when we’re sick, citing that our immune systems aren’t doing their jobs because of physical and mental stresses that we aren’t keeping in check. I like this health professional and trust her a lot. I get her point. But I can’t agree with her.

Yes, it’s true that our immune systems are the foundation for our health. And we have a lot of control over how resilient (or not) our gut health is based on what we eat and how healthfully we live. But it’s also true that there are quite a few things out of our control from one season of life to the next. Take me as an example…

This past winter I cut way down on alcohol and caffeine, started sleeping longer every night, and replaced lots of household products with plant-based, plastic-free, fragrance-and-dye-free alternatives. I also dialed down my high-stress workouts and replaced them with some yoga and plenty of quality strength training for hormonal balance. Lastly, I’ve stuck to my routine of eating plenty of fruits/veggies, whole grains and lean protein, but added a boost of healthy fats to balance out omega-6 and omega-3 fatty acids in my diet. All of these lifestyle choices would suggest that my immune system should be fairly strong. Maybe even ironclad. Right? Wellll…

 

 

Ironically, winter 2017-2018 was not just a miserable flu season in America but also a miserable time in my household. I got sick more in the last few months than in the last 10 years combined. Three stomach bugs, countless colds and sore throats, and hormones responding to the inflammation by bouncing all over the place. Needless to say, my complexion went down the tank, too. I’ve been looking like I just hit puberty lately. Lol.

But I’m trying so hard to be healthy!” my mind has been screaming. “This isn’t fair!” Sometimes, it’s not enough. Sometimes, toddlers aren’t good about covering their sneezes and you end up with projectile snot literally in your mouth. Enjoy that visual. Sometimes, stressful life events occur like family deaths, job changes, seasons of travel, and physical injury. The list goes on. Sometimes, life just isn’t under our control. And that’s okay. Because nature didn’t intend for our bodies to be perfect. It intended for them to be flexible and resilient.

(Random aside: I took strange comfort in Lindsey Vonn’s reaction to falling short of the podium in the 2018 Olympics; she reflected on how one moment in life you’re on top and then things can change quickly. The fact that even the most impressive athletes in the world are not removed from struggle demonstrates how connected we are as humans in our plight. It’s nothing to badger ourselves over or feel shameful about.)

The idea that our health should be perfect sets us up for false expectations and failure. It’s the reason why people come into the gym and think they have to hold themselves to a lofty standard of exercising every day or else they’re falling short. And then they quit because of the fear of failure. If perfect health is as easy as following “all the right steps” then why do healthy and active individuals get cancer? Why do we get sick when we’re actually eating healthier than ever before? Why are we more prone to injuries and wrinkles as we age? We can eat all the health-food-junkie products on the planet and exercise every day, and we will STILL fall ill at times. We will still have moments of weakness and pain. And that’s okay, too. This is normal. I’m telling you: THIS IS NORMAL. Because perfect health doesn’t exist.

 

 

Our DNA isn’t stagnant. I’ve talked about this before. It ebbs and flows just like our gut health does. In this way, Mother Nature designed us to be able to respond to life’s inevitable challenges on a cellular level. You see, our DNA expresses itself differently under varying degrees of inflammation and stress. Sometimes, there’s little we can do to control the way that certain genes express themselves because we may be more predisposed to a health condition according to our genetics. While it’s true that there are lots of gene-testing services out there, many people are still unaware of their own situation and what they are more (or less) predisposed to. But we don’t necessarily have to know all the answers up front… if we’re willing to live in wellness.

When we’re dedicated to being flexible in body, mind and spirit, we open ourselves up to transformation throughout the lifespan. Staying active about self-care is all we can control. We get the privilege of choice in our lives! And I like to think that makes us a lot more powerful than perfectly-designed, stagnant beings.

One of my favorite quotes of all time by Michael J. Fox:

 

 

Choose a healthy lifestyle because it will help you through the inevitable challenges ahead, not because you think it will clear your path of all obstacles.

Yours in health and wellness,

Maggie

 

 

 

Find Healthy Fast Food Eats

Just to be clear, I’m not a raving fan of eating at fast-food establishments on a regular basis, buuuutttttt I’ve found that I have more lately. Why? I moved to a new area that has fewer grab-and-go, order-at-the-register, local eats and a whole lot more chain restaurants. Sweet Green, where art thou?!? I was pretty bitter at first, feeling like I only had two options: 1) eat at home or 2) go to a sit-down restaurant. But then I opened my mind a little, looked at the menus of restaurants I used to curse under my breath, and discovered a few really awesome, quick options for meals on-the-go or when I just can’t bring myself to cook salmon, broccoli and quinoa again.

So, here’s the roundup of fast-foody chains: Starbuck’s, Chick-Fil-A, Chipotle, Tropical Smoothie and…drum roll, pleaseMcDonald’s.

Funny story. I spent three years living in the Adams Morgan neighborhood of DC, exactly one block from McDonald’s. I swore when I moved there that I would never set foot inside it, even when occasionally stumbling back from bars in my early 20s. And I didn’t. A while later, my husband and I owned a town home near a DC metro stop, once again just a couple blocks away from the golden arches. In all five years of living there, I went to McDonald’s only a handful of times, typically to grab a quick breakfast and coffee when getting up early for a road trip. So, the fact that I’ve been to McD’s as many times in 8 months as 8 years…*gulp*… is a bit scary sounding.

I’m not saying fast food is ideal for your body’s health. But I AM saying that the eats I’ve found below aren’t too bad, either. In fact, these five little go-to’s have gotten me through moving with my family to a new area and adjusting from city to suburban life. And guess what? I’ve LOST five pounds since moving even though I don’t have easy access to lots of farm-to-table restaurants like I used to, and even though I don’t have to take my dog on twice-a-day walks to go #2. She has a yard full of squirrels and chipmunks to chase now! The point is: Even in a world full of fast-food chains, WE HAVE A CHOICE TO MAKE. We don’t have to choose the unhealthy stuff. Even when we’re in a rush. Even when we’re low on cash. Even when we are airport hopping due to work travel. We CAN find a way to be healthy. If we put in the effort. 

 

My 5 Favorite *Mostly* Healthy, Low-Calorie Eats at Fast Food Places:

 

 

Starbucks; Protein Bistro Box

“A hard‐boiled cage free egg, sliced tart apples, grapes, and white Cheddar cheese served with multigrain muesli bread and honeyed peanut butter.”

The Breakdown:

Calories: 370 | Total Fat: 19 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 13 g

Likes: I love that this meal packs in meatless protein, making it a great option for carnivores and vegetarians alike. And since there are Starbucks on basically every city block and in every airport, this protein box is easy to find for a heavy snack or light meal. It definitely beats getting a scone. I even let my toddler eat half of it sometimes!  

Dislikes: I don’t love that this meal is 18 grams of sugar but, at the same time, it’s almost all from the fruit so the sugar is natural. Also, if you’re sensitive to gluten, dairy or peanut butter, this little meal probably isn’t a great choice.

 

 

Image result for chick-fil-a cool wrap

 

Chick-Fil-A; Grilled Chicken Cool Wrap

“Sliced grilled chicken breast, nestled in a fresh mix of Green Leaf lettuce, petite red and green lettuce, and shredded green cabbage with a blend of shredded Monterey Jack and Cheddar cheeses, tightly rolled in a flaxseed flour flat bread. Made fresh daily.”

The Breakdown:

Calories: 350 | Total Fat: 14 g | Dietary Fiber: 15 g | Sugars: 3 g | Protein: 37 g

Likes: This meal is FULL of protein for very few calories. Woot woot! It’s also packed with fiber and low in sugar. The mix of greens, flaxseed flour and grilled chicken mean it’s also nutritious. It’s a pretty stellar combination for a grab-and-go lunch, if you ask me.

Dislikes: The pros of the cool wrap can be easily outweighed when paired with french fries, soft beverages, and dressing toppings. Any time you enter a fast food establishment you must APPROACH WITH CAUTION.

 

 

Image result for chipotle salad bowl with chicken

 

Chipotle; Salad Bowl with Chicken

Make-your-own salad bowl topped with; romaine lettuce, chicken, black beans, fajita vegetables, fresh tomato salsa, and tomatillo-green chili salsa.

The Breakdown:

Calories: 380 | Total Fat: 8.5 g | Dietary Fiber: 10 g | Sugars: 8 g | Protein: 42 g

Likes: I appreciate that Chipotle comes with options. So while my husband woofs down a burrito, I have lighter meals at my disposal. This combo of ingredients for the salad bowl is my go-to when it comes to Chipotle. It’s full of vitamins A and C, and gives me a solid boost of iron. Not bad on calories either, right? This meal stays low-calorie by avoiding calorie-laden toppings like cheese, sour cream, queso, and rice. Heck, if you’re really hungry just throw some healthy guacamole on top for an extra 200 calories and stay satiated for even longer!

Dislikes: It’s extremely tempting to dive into the lime-salted chip bag of the Chipotle kingdom. They’re so good. But the salad bowl is already chocked full of sodium (1485 grams!), so tread lightly. And drink plenty of water.

*To calculate how your favorite burrito or bowl’s nutrients add up, check this out: Chipotle Nutrition Calculator.

 

 

Image result for tropical smoothie cafe detox island green smoothie

 

Tropical Smoothie; Detox Island Green Smoothie

“This smoothie is made with spinach, kale, mango, pineapple, banana, and fresh ginger.”

The Breakdown:

Calories: 180 | Total Fat: 0 g | Dietary Fiber: 5 g | Sugars: 29 g | Protein: 4 g

Likes: I love that this smoothie packs in power veggies like spinach and kale. The ginger gives it a zing and is great for digestion. Believe it or not, this smoothie is actually far lower in overall calories and sugar than the vast majority of the other ones on the menu. People love to think of any “smoothie” as healthy, but some of Tropical Smoothie’s drinks have up to 780 calories and over 100 grams of sugar! Yikes! Stick with this one or another lower calorie/sugar option. Your tummy will thank you for not destroying your gut health with sugar overload.

Dislikes: It’s important to mention that you don’t want added sugars or sweeteners with smoothies. Don’t forget this crucial step when ordering or you’ll end up with something that is less healthy than you planned. Also, if you want to make this low calorie smoothie into a meal, choose your wrap, salad or flatbread carefully. Calories can quickly add up, especially when a smoothie + sandwich combo results in a “free” cookie or bag of chips. They get me nearly every time with those Salt & Vinegar chips, darn it! 

 

 

Image result for mcdonalds oatmeal

 

McDonald’s; Fruit & Maple Oatmeal w/o Brown Sugar

“Our oatmeal starts with two full servings of whole-grain oats and a touch of cream. Loaded with red and green apples, cranberries and two varieties of raisins. And you can have it just how you like it, with or without brown sugar.”

The Breakdown:

Calories: 290 | Total Fat: 4.5 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 5 g

Likes: This oatmeal really sticks to my ribs. It fills me up and was a lifesaver when we were moving into our new home this summer, kitchen cupboards empty and entering each day in a craze (plowing through as much work as possible while the toddler was under Grandma’s care).

Dislikes: When topped with brown sugar, this oatmeal quickly skyrockets in sugar; up to 33 grams! Also, the oatmeal is a mix of slow-cooked and instant oats, meaning it’s not *quite* as healthy as it could be…but that’s fast food for ya.

 

 

Again, I’m not saying everyone should live off fast food. I try to keep it to a minimum in my diet, but every now and then, it’s helpful to know where to find healthy fast-food eats. They’re out there. Just gotta find ’em.

Yours in health and wellness,

Maggie

 

My Thoughts Shared on MyFitnessPal and Thrive Global

Quick shameless plug (…or two):

This week I was honored to be one of several featured trainers on Under Armour’s MyFitnessPal blog! This is basically a life dream, so I can’t help but gush a little. The article, The Best Way to Spend 30 Minutes in the Gym, reviews what each of us trainers prefers to do for exercise when we only have 30 minutes to work out.

To clarify; despite how I was paraphrased in part of the article, I don’t think everyone should “take it fairly easy” with exercise when they only have 30 minutes to expend energy. That said, sometimes it’s appropriate to enjoy a recovery workout or some steady-state cardio. For example, now that I’m a woman in my 30’s and a mom who needs time-efficiency and stress reduction, I prefer to steer away from high-stress workouts like HIIT. Trust me, I’ve done PLENTY of HIIT workouts in my lifetime. Maybe too many. But my body calls for something less strenuous in this season of life when hormone balance needs to be respected and immune health kept strong. To read what I prefer to do with my 30 minutes, and what other trainers do, check it out: Read More.

My last shout out is for an article written by the incredible, bold and fearless Sandra LaMorgese on Arianna Huffington’s health and wellness platform, Thrive Global. The article: How Social Media Complicates the Positive Body Image Revolution includes my personal thoughts about social media and how it can [at times] let us all down. Sandra reflects on her own physical journey and why she took on a new attitude about her health in her 60’s (oh yea, and now she’s a model). It’s a great, worthwhile read. Enjoy!

Yours in health and wellness,

Maggie

Intermittent Fasting: Everything You Want to Know and More

Today, I’m excited to introduce you to Nicole Dell’Aquila. Nicole has been a Registered Dietitian for 14 years and is here today to share her insights and resources on intermittent fasting (IF). Intermittent fasting has become a hot topic in the health and wellness space recently, but it’s surprising how few people know what’s really involved with it (including yours truly).

I decided it was time to bring in a professional to answer all of our burning questions. And WOW – I’m amazed by everything she has to share on the topic! I’ve never been a fan of saying everyone should adhere to the same workout or nutrition plan, but I always thought of intermittent fasting as a trend, and a bit dangerous. But my eyes have been opened! And truth be told, I will definitely consider giving this a try at some point.

 

 

1) What is intermittent fasting? Are there different kinds?

Intermittent Fasting (IF) is a way of eating that alternates windows of fasting (not eating) and feeding (taking in nutrition).  It’s not a diet or a trend, but a lifestyle.  There are no lists of foods to avoid; no measuring points or portions, and no counting calories.  It’s not about WHAT you eat but more about WHEN you eat!

If you think about it, all of us “fast” every single day – you do sleep… don’t you? Intermittent fasting just means extending that fasting window and making your nutrition count during your feeding/eating window. There are a few different methods of incorporating IF into you lifestyle.  No one way is right for everyone and a combination of methods actually becomes rather easy when you restore the ability to listen to and recognize bodily cues.  All of the methods combine splitting days and weeks into fasting and feeding windows.  During your fasting window, you are not eating or drinking anything that contains calories or induces an insulin response.  During your eating window, you are not tied to a list of forbidden foods but are encouraged to focus on good quality nutrition.

You may be wondering… Is this the same as starvation?  Absolutely not.  Fasting is a completely voluntary restriction of nutrition for spiritual, health, and/or other reasons.  Starvation, on the other hand, is not voluntary, controlled or deliberate.  There is a lack of available food with starvation versus our 24/7 access to plentiful calories in modern day, developed countries.

 

2) How is intermittent fasting done?

There are a number of methods to IF but today we will discuss the three most common: The 16:8 Method, The OMAD Method, and The 5:2 Method.

16:8 Method:

The 16:8 Method requires you to fast 16 hours out of a 24 hour day, leaving an 8-hour feeding window. Most people find this method the easiest to incorporate into their initial introduction to IF. For example, you finish eating dinner by 8 pm, skip breakfast the next morning, and have your first meal after 12 pm the next day. Based on your lifestyle needs, you can move the window earlier or later but need to maintain that 16:8 pattern. If 16 hours is too difficult at first, push the window to 12-hour fasting and 12-hour feeding windows.

The OMAD Method or “One Meal A Day”:

With this method,  you eat dinner (or any meal of your choosing) and then start your fasting window for a full 24 hours, ending your fast with dinner the next day. Some refer to it as the 23:1 method. It’s simple; you eat all your calories in one setting. No fancy meal plan or confusing dietary advice, just eat one meal a day, 24 hours apart.

You’re probably wondering how you could get through a whole day without eating… I mean, where will you get your energy? In fact, many OMAD participants report feeling more energized and focused on their tasks, leading to increased efficiency and productivity. They don’t find themselves slumped over their desk at 2 pm craving coffee and cookies (sound familiar?). For the fasting period, hydration is very important. You can drink water, black coffee, tea, mineral water, and bone broths.

*Avoid diet soda, tonic water, coconut water, or fruit juice to make your OMAD fast a success. These beverages contain sugar and will void your fast.

5:2 method:

This method requires some planning and measuring. You eat 500-600 calories on 2 non-consecutive days of the week and eat your normal diet the remaining 5 days. I don’t recommend this method often since it involves calorie counting; most people tend to underestimate the calories they eat and drink.

You are probably wondering what you could eat when restricted to 500-600 calories for the day. Well, in theory, you can have whatever you’d like, as long as you don’t go over the calorie limit.  To prevent those pesky hunger pangs, we suggest you eat foods that are high in fiber and water, and which are lower in calories. Pick foods like green leafy veggies; salads with vinegar or lemon juice dressings, soups with a heavy vegetable base, small portions of lean proteins like chicken/salmon, and/or eggs. Avoid highly processed carbohydrates and sugary foods to reduce insulin spikes and intense cravings. If you need something sweet on your fasting days, have a small bowl of berries. Just like the other fasting methods mentioned, hydration is very important.

 

3) What are the benefits to intermittent fasting? Is there any research that currently supports this?

One major benefit of IF includes a simplified lifestyle. Imagine waking up for work, drinking your coffee or tea, and leaving without scrambling around looking for something to eat before you get stuck in rush hour traffic. Not focusing on the clock to schedule your “6 smalls meals a day” can be liberating for some people.

Another benefit is that IF is more biologically how we are supposed to eat rather than the 3-4+ meals we have become accustomed to. This style of eating can result in effortless weight loss, improved brain health, reduced chronic inflammation, improved insulin sensitivity, and even longevity benefits.

The most common reason people are interested in fasting is for the weight loss benefits.  Because of the fasting windows, you naturally take in less calories overall. In addition to taking in fewer calories on average, your hormone levels begin to normalize. This contributes to weight loss, too. IF can decrease insulin levels and allow more stored fat to be mobilized and converted to ketone bodies for energy use. IF can also increase your human growth hormone or HGH. The levels of HGH skyrocket, increasing as much as 5 times during intermittent fasting. This benefits both muscle growth and fat loss, and has a favorable effect on metabolism; increasing it anywhere from 3.6-14%!

Intermittent Fasting can have a profound impact on the health of your brain, too. We once believed that we were stuck with the brain we had… Once brain cells died…well, that’s it…  Through science, we now know that the brain CAN repair itself through a process called neuroplasticity. Decreasing your energy intake by fasting several days a week might help your brain ward off neurodegenerative diseases like Alzheimer’s and Parkinson’s while at the same time improving memory and mood through an increased production of brain-derived neurotrophic factor, or BDNF.  When your brain senses ketones being used for energy, an increase in BDNF takes place. Ketone production has been shown to improve memory in people with early signs of dementia in as soon as 6 weeks.

As you are likely aware, chronic inflammation, often a result of poor lifestyle choices, is the cornerstone of many preventable diseases. It’s believed fasting may assist in managing inflammation by changing how certain compounds and proteins interact with each other, inhibiting inflammatory pathways. We see a reduction in inflammatory biomarkers, such as C-reactive protein, homocysteine and cholesterol ratios. There’s also increasing research supporting the effectiveness of fasting in helping to manage inflammatory conditions such as type 2 diabetes, and autoimmune conditions such as MS and rheumatoid arthritis.

The head of the National Institute on Aging’s neuroscience laboratory, Mark Mattson, says the mild stress that intermittent fasting puts on the body provides a constant threat. This increases the body’s powerful cellular defenses against potential molecular damage. Intermittent fasting also stimulates the body to maintain and repair tissues. Its anti-aging benefits keep every organ and cell functioning effectively and efficiently.

 

 

4) Are there any risks to intermittent fasting? If so, what are they?

While getting used to this way of eating, you may initially experience some not-so-pleasant symptoms, namely hunger… or what you initially think is hunger. You may feel a little sluggish, irritable, weak, or even sense a lack of brain power. These symptoms are all common when starting IF, but they will pass. Your body has been programmed for so long to eat breakfast at 8 am, so by 9 am the entire room can hear your belly growling. Just like you adapt to a new workout or even a time zone change, your body gets used to being nourished on a different schedule. Work at it until it becomes natural!

With that being said, there are a few problems that occur with fasting, though. The most common are constipation, headaches and hunger pangs. There are strategies to deal with these symptoms. For example, I recommend initiating a low-carbohydrate diet leading up to your fasting window and using your feeding windows to consume fiber-rich foods that reduce the risk of constipation and hunger pangs.

There are also a number of medications that need to be taken with food and need to be discussed with your physician. For those with Type 2 diabetes, who are taking medications to control blood sugar levels, intermittent fasting of any kind will increase risk of hypoglycemia (low blood sugar). Working with your physician or dietitian on safely reducing medications and receiving proper education significantly reduces the risk of hypoglycemic episodes. Anything more serious than that is not part of normal fasting and should be discussed with your physician or dietitian.

 

5) Who is intermittent fasting appropriate for? Why?

IF can safely be done by most healthy people.  It is biologically how we were designed to receive nutrition.

It’s also great for people with a busy schedule, freeing up time for more productive things in your life. You can take the focus away from constantly planning for meals and snacks, and make more time for exercise (that you can also do in a fasted state… wink wink). Remember, IF isn’t a diet but a way of life! It’s not a fad or a trend, and has been around for as long as humankind has existed. If you’ve tried other methods of weight loss without much success, IF may be right for you.

 

6) Who should NOT do intermittent fasting? Why?

There are situations in which you should not partake in IF.  Those include:

  • If you are underweight or malnourished. In those with a BMI <20 or with suspected malnutrition, it is more important to correct nutrient deficiencies and maintain/attain a healthy weight. Lifestyle changes that include better nutrition take time and coaching. It is important to understand the body’s need for good quality nutrition, and not think of fasting as a magic cure.
  • Have a history of an eating disorder. IF may trigger negative behaviors in individuals with a history of unhealthy calorie restriction (anorexia), over eating, binge/purge cycles (bulemia) or body dysmorphia.
  • Take certain medications like those to lower your blood glucose. IF can be done with these types of medications but you need to be closely monitored for potentially dangerous hypoglycemic episodes.
  • Are pregnant, trying to conceive, or nursing. Your body needs regular consistent calorie intake to support a growing fetus and the demands of nursing. Women also react differently to IF when their hormones are not is a state of homeostasis. It would be unethical to conduct research of the effects of fasting on pregnant women so there is limited information on the effects fasting has on the fetus.
  • If you are a female with amenorrhea. In this case, it is imperative you get to the root cause of the loss of menstruation before any intermittent fasting can be done safely.

 

 

7) Why is intermittent fasting becoming so popular? Why now?

I think we once looked at fasting as something we only did for religious reasons or if our doctors told us to fast after midnight before surgery or blood work. Thankfully there are some forward-thinking physicians out there who challenged conventional medicine and said… “What if there’s a way to reverse chronic diseases, promote effortless weight loss, and improve brain health – and do it without a multi-million dollar pharmaceutical industry pill? What if the answer is not only FREE, but also easy to follow? AND puts money back into our wallets??” Dr. Jason Fung once said of intermittent fasting: “It is perhaps the oldest and most powerful dietary intervention imaginable. Yet somehow we have forgotten its awesome power and ignored its therapeutic potential.”

I truly believe IF is becoming more popular simply because we are sick and tired of being sick and tired, and demand better!  We are not afraid to try something new and when it gives us incredible results, we share it like crazy on social media! Who doesn’t love a good before and after? The power of social media has helped bring these “unconventional” approaches to health and wellness to the masses, and then Registered Dietitians (like me) help people implement these easy-to-follow plans to achieve their health goals.

 

8) What is the historical context of fasting? What can we learn from its evolution in history?

Fasting has been around as long as humans have been on this earth; the absence of food during our sleep cycles; extended fasts related to food scarcity; refraining from eating when sick. We survived as a species because we were able to use our bodies’ stored food (fat or adipose tissue) to provide energy for our brain and other parts of our body. Paracelsus, the founder of toxicology, wrote “Fasting is the greatest remedy – the physician within.” Plutarch, an ancient Greek writer and historian, wrote, “Instead of using medicine, better fast today.” Ancient Greek thinkers like Plato and Aristotle embraced the ritual of fasting and wrote about how clear, sharp and focused they were when abstaining from nutrition.

Humans, like most animals, don’t eat when they become sick. This natural desire to not eat is certainly familiar to everyone. Think about the last time you were in bed with a cold or the flu. I bet the last thing you wanted to do was eat, right? So, therefore, fasting is a natural human instinct to protect and heal from multiple forms of illness. Even Benjamin Franklin, known for his broad knowledge in many areas, once wrote of fasting, “The best of all medicines is resting and fasting.”

 

 

9) Do you find that intermittent fasting is a spiritual experience in addition to a physical one?

Fasting has deep-rooted traditions in most cultures throughout the centuries. Those who partake in it claim that it brings both physical and spiritual resilience. It remains a part of religious traditions even today and is believed to be beneficial to both the body and the spirit! For example. it is common in Buddhism to eat a morning meal and fast from noon until the next morning, in addition to many water fasts for days or even weeks on end. In the Greek Orthodox religion, many followers fast for as much as 200 days in a year! Muslims often fast from sunrise to sunset during Ramadan, a holy month. Ramadan is actually one of the most widely studies fasting periods.

Two studies in particular, from 2007 and 2012, assessed people during a month of Ramadan fasting. The researchers compared the study participants taking part in the spiritual Ramadan fasting to a control group eating 3 meals a day. Both studies found that the individuals who were fasting had significant reductions in inflammation markers including interleukin-6, C-reactive protein and homocysteine. In simpler terms, by participating in fasting they ultimately reduced inflammation in their body. One important piece to note when reviewing these studies: There was no difference in the energy intake between the two groups.  When the fasting group ate, they consumed as many calories as the group eating three meals a day, leading us to conclude that it was the changes seen during the fasting window that prompted the improved inflammation markers.

 

A HUGE THANK YOU TO NICOLE!! I’ve learned a lot about intermittent fasting that I never knew and I’m excited to try it once I’m out of my childbearing years. Nicole, thanks for giving us all guidance and an excellent foundation of understanding about intermittent fasting!

(Ahem…and if you’re interested in learning more about Nicole and/or her services then please see her bio and contact info below.)

Yours in health and wellness,

Maggie

 

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Meet our guest Registered Dietitian, Nicole:

My name is Nicole Dell’Aquila and I have been a Registered Dietitian for close to 14 years. My health was not always a good as it is now. I suffered from many GI troubles that I sought medical care from doctors. Never once did anyone ask me “What are you eating?” and never once was diet thought to be the cause of my digestive woes. I was given a nonspecific diagnosis and a prescription to treat my symptoms. No investigation into the root cause of WHY my body was fighting against itself. I took my health into my own hands, challenged the conventional medical model, and used food as my medicine (or lack of food). I had a wake-up call one day and knew I needed to switch my focus as a dietitian from reactionary care to preventative care, using my own personal struggles and triumph as a motivation to help others feel as great as I do now. That’s when I found Simplex Health! We believe the path to better health, effortless weight loss, reversing ‘dis-ease’ and igniting your energy levels must move beyond conventional thinking. SIMPLEX HEALTH unites a fresh approach applying our doctor-approved, integrative programs to re-balance and harmonize the whole person. Take a look at our website to learn more! www.simplexhealthcorp.com

For more information, call or email us at 484-450-8488 and info@simplexhealthcorp.com

We take most major insurance plans and offer both in person and virtual appointments.

Who Should Do HIIT? (and who should NOT)

 

High-intensity interval training (HIIT) has been extremely popular in the exercise realm for the last five or so years. High-intensity interval training consists of exerting maximal physical effort for an exercise set or period of time (typically less than two minutes) followed by a period of active recovery. The back-and-forth cycling between tough exertion and lighter movements has been proven to be a time-efficient way to exercise. HIIT can be done for anywhere between 15-45 minutes, meaning you “get it done” in a short period of time. Most notably, HIIT workouts produce excellent results because they target lots of muscles and burn calories both during and after the actual exercise bout. Not too shabby, I must say. 

While HIIT workouts seem like a sure-fire answer for quick weight loss and time efficiency, they’re not for everyone. Let’s review who should do HIIT workouts and who should approach them with caution (or avoid them entirely).

 

 

Who Should Participate in HIIT?

HIIT is an excellent workout option for people of all ages who are in good physical health. Generally speaking, as long as someone doesn’t have an injury or medical reason to abstain from exercise, they can do HIIT.

Most of the time when people hear the word “HIIT,” it conjures up thoughts of doing box jumps, wind sprints, burpees and squat jumps. Ahhh, the glory days of every athlete. But HIIT encompasses a scope much broader than this. A”HIIT workout” may look very different for a 50-year old woman who is working with a trainer to get her heart rate up and down. She may power walk on a treadmill incline for her high-intensity portion and then do slow hip bridges lying on a mat as her active recovery. A 20-something group exercise participant may comfortably do lunge jumps with dumbbells for the high-intensity portion followed by sit-ups for the active recovery. Everything about HIIT, and exercise at large, is subjective.

What feels tough for one person is not the same for the next person. Just because HIIT can be modified for an individual’s personal level of fitness doesn’t mean it’s the best idea for certain people. I’ve seen too many folks walk into HIIT-style workouts and overexert themselves to the point where they risk injury. No bueno. I’ve also seen plenty of people come out of HIIT workouts hating life. Well…hating exercise, at least. Sometimes that’s just what people need to get jump-started in fitness and, at other times, that’s exactly why people walk out of the gym and never return. The point remains: HIIT is great, but isn’t ideal for everyone.

 

 

Who Should NOT Participate in HIIT?

The following groups of people should probably avoid HIIT workouts, at least until their health changes:

  • People who are injured
  • Women who are pregnant
  • Women who are in the first 3-6 months postpartum
  • People who are immune suppressed and/or sick
  • People who have a heart condition or have recently undergone cardiac surgery
  • People suffering from osteopenia or osteoporosis
  • People with any form of incontinence, prolapse or pelvic floor weakness
  • *People who are brand new to exercise
  • *People who have no foundation of knowledge for how to perform exercise basics in proper form (ex: squats, lunges, push-ups, planks, etc.)

Most of these groups are relatively self-explanatory. The last two groups of individuals, marked by the asterisk (*) are up for a bit more debate…

People who are very out of shape or brand new to exercise can greatly benefit from HIIT programs. In fact, throngs of women line up to participate in Instagram-famous personal trainer Kayla Itsines’ Beach Body Guide (which focuses on HIIT workouts) and see fabulous results. More power to ’em! The challenge is that a lot of people will embark on HIIT workout programs that are overly grueling and unsustainable for the long-term. HIIT workouts must be done responsibly to avoid burnout and over-training. Trust me, I’m a professional AND I’ve overtrained! Unfortunately, too many people do too much HIIT, suffer the negative consequences, and subsequently get turned off from exercise.

The last group of individuals; “people who have no foundation of knowledge for how to perform exercise basics in proper form,” must approach HIIT workouts with caution. If the instructor isn’t giving cues for how to keep the body aligned and safe during each exercise and doesn’t offer any modifications to make exercises easier or harder, then it may be best to find a new instructor or workout. While it may seem like you’re getting a great workout if you sweat a lot, there can be long-term, significant repercussions from inappropriately stressing your knees, neck, wrists and back. Sweat is not the only indicator of an excellent workout. Can you tell that I’m the exercise world’s policewoman about proper form?! 

Just remember: Exercises done the wrong way break down your body. Exercises done the right way build it up.  

Stay strong, friends! Sweat hard. And treat your body with respect.

 

Yours in health and wellness,

Maggie

PS – If you have more HIIT questions, please don’t be afraid to ask!