Cold and flu season seemed to really take over this year. Are you constantly sick and can’t seem to find your way back to health? As a working mom I don’t have time to be sick. I don’t have time to deal with sick kids and I know you don’t either. We like to keep our immune system boosted as much as possible.
A few years ago, my husband would get sick every time the weather changed! We had a medicine cabinet full of supplements and vitamins – but it didn’t seem to matter.
Would you believe we haven’t been sick in 2+ years – even with two kids in public school!
Things keeping you sick and your immune system compromised
- Processed Foods
- High Stress Levels
- Excess amounts of tobacco, alcohol and other toxins
- Lots of over the counter medicines and antibiotics.
To keep your immune system strong
Eat lots of whole foods and eat most of your meals at home.
Overly processed foods has a lot of chemicals and preservatives and the nutrition quality is depleted. It is best to be eating foods as close to their natural state as possible. Grab my 10-minute breakfast recipes here.
Exercise and move your body daily.
Exercise is a great immune booster. It gets your body moving, blood flowing and helps your body handle other outside stresses better. So get outside, take the dog or the kids for a walk and get moving.
Ditch the toxins out of your diet – this includes excessive amounts of sugar, processed foods, high fructose corn syrup, and alcohol.
The added toxins in the body add unneeded stress. We want to keep stress levels to a minimum, so that when a virus tries to come in your body has the strength to fight it off.
Finally – invest in high quality supplements. You should be using a multi-vitamin, fish oil, calcium and magnesium, at minumum.
Now, I know not everyone eats healthy – all the time. My kids don’t eat a lot of veggies. I do my best but you can only do what you can. It is a good idea to fill in the gaps. Only very few people eat the recommended six to nine servings of vegetables. My kids definitely don’t. Sometimes I don’t even. One thing we do is we have a shake that we use at snack time. It’s got over 21 vitamins and minerals in it.
We get all our vitamins and supplements from Herbalife.
Take in extra vitamin C during high stress and cold and flu season.
One of my favorite products to keep our immune system strong is Best Defense. This has echinacea, zinc, and vitamin C. It is my secret weapon. I just take a tablet and drop it in some water, and then see it fizz. It is orange flavor and the kids love it!!
At back-to-school season, usually right when school is starting up I invest. Yes, your health is an investment. I invest in extra Best Defense. I will just throw these in. Maybe once a week I’ll drink one by myself and then I’ll also pour one for the kids. It’s just a good idea to have this on hand. I take this whenever I’m feeling something come on. I will drink a glass, and usually, within 24 hours it’s gone.
Echinacea is great to boost that immune system. Vitamin C and zinc all help keep your immune system up and keep those defenses from coming into your body, things that we don’t like, the germies that the kids are picking up at school. If you work at a public place, whether you work in retail or you work in a hospital, a doctor’s office, you need to keep your immune system boosted so that your body is able to defend itself from those viruses that are coming in.
Everything we put in our body has an effect on our skin. Creating that holiday glow can be simple, by including a few things in your diet and maybe taking some things out.
If you have chronic or even occasional acne, we want to get to the root of that, first. It is a result of the toxins and inflammation in your body. I talk about it more here.
What not to eat for clear skin
1. Processed foods
2. Fast food
3. Greasy foods
If you have eliminated those and still have acne, do a elimination diet and take out gluten and dairy to see if it clears up.
To create a healthy holiday glow, you want to include some essentials in your diet.
Foods to Include In Your Diet
1. Proteins – Check out my 25 Power Meals for some ideas
2. Healthy carbs – getting your carbs from fruits and vegetables will do your skin good.
3. Healthy fats – salmon, avocado, nuts, seeds, olive oil
4. Essential vitamins and minerals – see below
Some places you can find these vitamins and minerals, include oranges, lemons, limes, strawberries, raspberries, kale, broccoli and bell peppers.
All disease and inflammation starts inside the body.
If you cut the crap out of your diet, you can cure your acne from the inside out.
Then, start to implement a skincare routine. And you should be washing your face one to two times a day, once in the morning and then again at night. I admit, I didn’t really take care of myself in my 20s, but then a couple years ago I really started to implement a regular skincare routine. My pores have been reduced and I rarely have breakouts, anymore.
Herbalife offers two skincare lines that I love and mix and match with – for normal/dry/oily skin or acne prone skin.
If you want a jump start on your healthy glow, I have a special deal for you.
I have had clients report of better and clearer skin by using our cellular cleansing nutrition, alone.
Do you ever wonder why you are not losing weight? Maybe there is more to than just calories in and calories out – there is. You can be “eating healthy” and still not lose weight. Read more about that here. Your metabolism could be at play, but there are things you can do to boost the metabolism.
If you have been following me for any period of time, you know I struggled with adrenaline fatigue – which we know is caused by chronic stress and nutritional deficiencies. I had very low energy levels and I couldn’t lose weight for the life of me.
Some signs of adrenal fatigue:
- Mild depression or anxiety.
- Multiple food and or inhalant allergies.
- Lethargy and lack of energy.
- Increased effort to perform daily tasks.
- Decreased ability to handle stress.
- Dry and thin skin.
- Low blood sugar.
- Low body temperature.
Find more about Adrenal Fatigue here.
If you are suffering of 2 or more of the above symptoms, you should talk to your doctor or find a functional doctor in your area.
In the meantime, here are 3 things wrecking your metabolism and what to do about it.
1. Yo yo dieting or restricting calories, then going into excess and then restricting again. This a classic case of the diet mentality.
Restrict calories to lose weight
Feel deprived of your favorite foods – so give in and over do it.
Back to the diet and low carbs, low calories.
Feeling hungry all the time and eat all the stuff you know you shouldn’t have.
Does this sound familiar?
Your metabolism is like a boomerang and it doesn’t care about your vanity reasons to lose weight. It cares about keeping you safe and keeping you healthy. And so it keeps you alive.
Your metabolism will meet you where you are.
So if you are not eating a lot of food your metabolism is going to slow down. If you are eating a lot of food and you’re working out then your metabolism will speed up. Unfortunately, most people eat less and workout more and your metabolism has no idea what is going on and will slow down, as a result.
Grab my 10 Nutrition hacks to never diet again
Stress is a huge issue and it does cause a lot of people to be stress eaters. They’re emotional eaters because there’s different things we’re going to on in our life and we feel like we’re losing control and we look to food for comfort.
And not only that but excess stress on your body is not good. We live in a society that likes to go as fast as we can, do all the things and then feel like we can never catch up.
It’s like we think we can get a gold medal for having the most on our to do list, but we don’t. And it is causing your weight gain. When you were stressed out, you really taxing your endocrine system, which manages hormones and stress levels. Stress is inevitable, but chronic stress over long periods of time (months, years) takes a toll on the body.
Find some ways to reduce your stress levels and indulge in some self care. I list several ways in my Ultimate Self Care Guide
3. Lack of sleep or lack of quality sleep
So a couple of things that might be going on is either you’re running on four hours of sleep which is not good. Or maybe you are trying to get some sleep but you are You see you are up and up and down throughout the night. You’re not sleeping very good. I know I had a bad habit of not sleeping well and I will wake up at 2:00 or 3:00 in the morning and I will get inspired now come down work on stuff, then be tired the rest of the day. Your body needs sleep to rest and recharge and it needs the REM deep sleep to fully recharge, so you wake up rested and ready to go.
Have you ever tried to charge your phone, while you are still using it? The charge is much slower and less efficient than if you turn it off and just let it charge. Our bodies are the same way.
If you have trouble getting to sleep, start a bedtime routine. My secret weapon for a great nights sleep is these Relax Now and Sleep Now + essential oils. I sleep like a baby every time.
Order my favorite metabolism boosting tea – to get you started in the mornings.
Four years ago, I found myself crying out for more sleep. I had a nursing infant, was working from home up to 12-15 hours a day and I was exhausted. So exhausted, I was ready for a nap before the kids were and I needed 3 cups of coffee to get me through the afternoon.
Looking back now, I realize I was in adrenal fatigue and didn’t know it. Adrenal fatigue is largely unrecognized by medical doctors.
A year prior, I had been to my naturopathic doctor for depression and was only prescribed an anti-depressant.
Some signs of adrenal fatigue are low energy, dependent on caffeine, hard time sleeping, hard time waking up in the morning, getting a second wind after 6pm, and resistant to weight loss.
It is often caused by chronic stress levels. The adrenals are largely responsible for managing hormones. During times of stress, cortisol is raised and we go into fight or flight mode.
In modern times of hustle and bustle and the on the go lifestyle, we are faced with stressful situations and often fight or flight mode never gets turned off. Eventually, the adrenals are overworked and they tire out – leading to adrenal fatigue and eventually adrenal failure. This is very common in women who are perfectionists or workaholics.
Unfortunately, doctors don’t recognize it for treatment until it is in it’s final stage of adrenal failure.
Some steps I took to heal myself and get more energy
Switched from coffee to green tea and reduced my sugar intake.
Supplementing with nutritional shakes and flooded my body with nutrients
Started walking 3-4 days a week.
Caffeine and sugar are stimulants and aggravate the adrenals, when they are already taxed. By switching my coffee to green tea, I reduced both caffeine and sugar intake. I don’t know about you, but I only really drink coffee with a lot of cream and sugar, further worsening my condition. Eventually, you want to wean yourself off of caffeine, all together.
Lemon and chai tea are my favorites.
At the same time as switching from coffee, I started supplementing breakfast and lunch with a meal replacement shake and eating a whole foods based diet. The extra nutrients I was getting helped me regain some energy and allowed me to back off the caffeine some more.
Grab my grocery list here.
I still use the meal replacement shakes, on days when I am away from home or too busy to eat a regular lunch.
Within a few weeks, I noticed more and more energy and felt good enough to start walking. As a child care provider and mom of 2, it wasn’t always easy to get time to myself, so I packed up all the kids – often 3-4 at a time and we started walking together.
You can read more about me here.
The sit and stand stroller and ergo carrier became my new best friends!
What if I told you your belly fat may or MAY NOT have to do with your diet? What if you could learn how to lose weight that had nothing to do with counting calories? Start here.
Are you frustrated you are not losing weight?
You are eating healthy. You are getting in your necessary step count. Yet, still not seeing progress.
The truth is eating healthy and losing weight does not always add up.
1. There’s a lot of foods that are necessarily healthy for you but don’t promote weight loss. You could be just not even enough of the right foods or enough food at all. And there is such thing as too much of a good thing, such as eating too much fat. There are a lot of good for you fats you should eat, but if weight loss is your goal, than keep fat intake to 1-2 tablespoons per day.
I like LifeSum app from Google Play or Apple Store to help determine how much you should be eating.
Grab my clean eating grocery list here to get you started.
Now – my Simplified Slim Down now includes a Weight Loss Blueprint – so you know exactly what to eat and how much to workout.
2. Too much stress leads to belly fat and resistance to weight loss. A lot of times, we try to do it all and take care of everything. What ends up happening is you are taking care of everyone but yourself. If you have high stress,take inventory of your stress levels and find ways to reduce stress like walking, reading, yoga or meditation. And maybe start saying no more often, too.
Check out the 5 Real Life Shifts to Reduce Belly Fat
3. If you are not getting enough sleep, your body will hold onto fat. Most people who have too much on their plate, try to skimp on sleep to create more time, but it ends up backfiring if done long-term. Sleep is the time your body uses to reset and recharge. If you are not getting enough sleep, it can throw off your hormones, make you crave not so healthy foods and make you irritable. Make sure to set a reasonable bedtime and wake up times, allowing you an adequate 7-9 hours of sleep.
Four years ago, I was where you are. I just had a baby and I thought I WAS eating healthy. But my energy was tanked and the weight wasn’t going anywhere. Read more about me here.
If you all of those are in check – then it is time to step it up a notch and start getting results. My Simplified Slim Down is perfect for the person that is eating healthy, but ready to fine tune some things to get even better results.
Is your health savings account depleted or overflowing? We often think of saving and spending, in terms of money, but what about your health? Most people spend and spend and spend, while making very little deposits and end up feeling stressed out, burnt out and depleted.
Are you a spender or a saver?
I am a spender – but I am also an investor. Every dollar spent and every minute spent, I ask myself “How will this impact my life? Does this make my life better?”
Your health is the same thing. It is an investment. I think a lot of people think about health as an expense, and I want to reframe that, because health is an investment. I hear from a lot of people, friends, family, potential clients that eating healthy is expensive.
Do you ever hear that?
Joining a gym is expensive. No – it is or it isn’t a priority. You decide.
Yes, eating junk food is cheaper, but it is going to cost you more money in the long run, in prescriptions, medications, doctors visits and high premium insurance claims. Are you only weighing the amount of cash investment or are you also looking at the long term benefits? Download my Free Get Healthy on a Budget
If you are considering joining a gym – ask yourself will this make my life better? Is this in line with the goals I have set for myself? Grab my Lifestyle Assessment here.
So are you a spender, or are you a saver? Or are you an investor?
Are you saving money, are you to making deposits into your health savings account? So there’s different things that you can do to either deposit or withdrawal from your health savings account. How are you doing that?
Every day is made up of choices, every week, every month is made up of choices, and that’s just it. And if you think about it that way, like every minute, every choice you make is either taking you closer to your goals or it’s taking you further away. So which is that for you?
I want you to start to think about your health as an investment account, and how you can start to make more deposits than you’re making withdrawals?
We never like to see our bank account in the red – And our health is the same way. If we can just get into the habit of making more deposits than we’re taking withdrawals, then we will be good. We will have a surplus in our health account, and you’ll start to notice more energy, you’ll start reaching your goals a lot faster.
Withdrawals you could be making:
- Sitting eight hours at a desk
- Eating junk food
- Skipping workouts
- High stress levels
- Working 50 hours a week
How to Make Deposits Into Your Health
- Eating more vegetables
- Going to the gym
- Take a mini breaks from your desk
- Packing healthy snacks – Grab my grocery list
- Taking a walk
- Sign up for a Yoga class
- Going to be early
- Unplug from social media
- Spend time outdoors
- Drink plenty of water
These may not seem like big things, but added up over time they have a big payout – just like dropping pennies into your savings account.
Take an inventory of your every day life. List out the deposits and then, list out the withdrawals. What is the balance? Are you in the red or black?