Is sugar in fruit bad for you?

There is a lot of heated discussion in the nutrition world around many topics.

How much fat, carbs, and protein should we be eating?
Should we be counting calories or macros?
Should we try and eat intuitively?
What about fasting or juicing?
Keto, Paleo, Vegan, Plant Based?

So much to discuss and argue over. 

However, most people can agree that sugar is not the best for our body. We recognize sugar as "empty calories" and know it can cause many health problems. Due to sugar being labeled as "bad" unfortunately fruit and the sugar in fruit has been labeled as "bad" or something that should be feared and consumed as a limited treat.

Confused about your sugar intake and where fruit fits in the equation?

Let's clear up some confusion! 

Unlike many foods that are high in added sugars, fruits are packaged with lots of nutrients that help provide us with good health and vitality.

Fruit is an excellent source of fiber. Fiber can not be broken down by our own human enzymes but is feeding the microbes in our gut. When these microorganisms eat the fiber we consume, they produce a number of important byproducts, including vitamin K2, B12, and short chain fatty acids. Fiber also aids in normalizing bowl movements, maintaining overall bowl health, lowers cholesterol levels, helps control blood sugar levels, and aids in healthy weight management.

Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce risk or heart disease.

Evidence shows that eating whole fruits (alone and in combination with vegetables) reduces chances of  cancer, obesity and heart disease.

I always encourage my clients to eat properly prepared, nutrient dense, whole food diets that are full of fruits and vegetables, with an emphasis on the vegetables. 

Depending on your bio-individual needs and goals fruit can be a healthy addition to your lifestyle. As long as you're eating a balanced and varied diet, there is absolutely no reason to limit fruit intake - even bananas!

Do you want to know when and how I recommend eating fruits? Yes, I do believe there is a correct way to enjoy Gods natural candy. Let me know in the comments below and it might just be in next weeks post!

Happy Fourth of July

The Fourth of July is fun for everyone, except the Mama on a diet. While everyone is lined up around the BBQ and buffet table you're searching for a salad and maybe some fruit.

It doesn't have to be all or nothing. I want to share a few tips and tricks to help you have fun today and enjoy friends, family and America's birthday!

1. Eat your veggies!  Yes, summer BBQ or family party, I suggest eating veggies first and always add a second serving. You will be packing in some extra flavor and your portion size will double.

2. Bring a dish. A variety of people means a variety in the potluck. Don't be afraid to bring a dish that you'll enjoy as well as expose friends and family to something new and delicious.

3. Treat yourself. I like to treat myself to something cool and sweet during the summer heat and family gatherings. The key is recognizing portion sizes and listening to your fullness signals. Take a serving and sit to enjoy, once you've finished, move on!! Get up and get moving, play with the kids or visit with a friend. Move around and take your mind off of the sweets, focusing on the meaning of the gathering (the people, not the food).

4. Drink WATER. Making sure you stay properly hydrated is probably my number one rule all year round but even more so in the summer. It doesn't just keep you alive but helps you thrive! Water helps your cells communicate, regulates your body temperature, protects joints and even makes breathing easier. (you know how I am about the breath). It's amazing to me the change in my body after a few deep breaths and a glass of water!

5. Get in a morning workout. If you have kids, a job or any heavy demands through the day, mornings will be the best time to get some time to yourself. The morning is cooler, calmer and the perfect time to fill your emotional cup. Start the day feeling accomplished and cared for so you in turn can care for others. Plus, exercise gives you endorphins and endorphins make you happy, so start your day with a boost of endorphins, reducing stress and anxiety.


Remember don't think of today as your diet disaster and decline any invitation in fear of the buffet table. 

LIVE, LOVE and ENJOY life.

Today is just another day of your healthy lifestyle and another day to have fun and surround yourself with good food and great friends.

Happy Fourth Mamas.

Warm lemon water and ginger

Stay hydrated this summer and give your digestive system a little detox and immune system a little support with this naturally soothing, anti-inflammatory Ginger and Warm Lemon Water drink.

Now, don't be fooled, if you've heard of warm lemon water for an easy detox, fat burner, drinking your way into weight loss, lose weight quickly, get a fat belly fast or any other "health claim" you may have heard, that may not be the case.

I will tell you this drink combination is no magic weight loss recipe or quick detox. It is simply one step in supporting your body into natural, gentle detox. It is a stepping stone in creating a foundation of a natural healthy lifestyle to reduce the number of toxins we consume as well as aid the bodies natural ability to remove the toxins we do encounter on a daily basis.

I’ve been waking up for a long time now with water first thing and highly recommend just starting there. Then after that became habit I added 1/2 fresh squeezed lemon juice, once that became a habit I added the ginger root.

Ginger root looks intimidating, I never really knew what to do with it or how much to use. However, it’s as simple as can be - after I watched a few YouTube videos lol. Just cut off a little nub, slice off the outer peal and grate right into your cup!

Warm lemon ginger water first thing on an empty tummy will give you a gentle little detox every day and can support overall health.

Cleanse the body

Boost immunity

Aid digestion

Boost metabolism 

Improve appearance of the skin 

Warm lemon and ginger water:

1 cup warm water

1/2 fresh squeezed lemon juice

1 inch piece of fresh ginger, peeled and grated 

I love this drink and continue to have it every morning. I hope you try and enjoy the health benefits. Let me know if yo do by tagging me on social media or commenting below! 

Bio-individuality

Bio-individuality.
A term you will see often on this space.
A term I respect and is at the core of my Wellness practice.

Bio-individuality is the idea that each of us has unique food and lifestyle needs. No food philosophy or diet can yield the same results for everyone.

Your current circumstances, challenges, lifestyle, strengths and weaknesses all influence what foods will serve you best.

As a student of the Nutritional Therapy Association I believe in the philosophy that centers on the idea that real health can be achieved through a holistic and individualized approach to nutrition and lifestyle. 

My mission is to promote health by providing nutritional education.

I follow a foundational, holistic approach that focuses on the importance of :

properly prepared

 nutrient-dense

whole foods

as well as

a well-balanced lifestyle. 

 

I want you to stop! Stop comparing yourself to the women sitting across from you. Stop thinking if her diet isn't working for you, that you're doing it wrong. Perhaps you're not wrong, perhaps the approach is just wrong for you...

Comparison... it's a game that is too easy to get lost in and is the true thief of joy. 

Comparison: the thief of joy.

You will have to put work into this. At first it may feel like a guessing game and I can guarantee you wont figure it out over night. However with time you will reconnect with your body's wisdom and your intuition. You will find the diet and lifestyle that is right for you! 

I want to help you get there. I am passionate about women standing in their power and owning who they are. 

I want you to find what makes your body tick, what makes you thrive, what sets your soul on fire.. What makes you "YOU" alive and well.

Not just living, but thriving.

2 weeks into January

Hi sweet friend!

Guess what!!!? We are two weeks into January and I want to know how you are....
So how are you my dear friend?

Are you rocking 2019 or are you struggling to feel empowered with your goals you set those weeks ago?

Either way, you are amazing! If you’re  rocking those goals, then rock on. If not... today is a new day, heck now is a new moment. Don't wait for a new year, a new month or even a Monday.

Now. Now is the moment you can change. You can do better. You can be better and you can make changes your future self will thank you for.

So 2019... What are my goals for you, my tips and tricks...

Lets start with keeping it simple.
 Keep it simple. Simple is sustainable.

1. Drink more water..
Maybe this is an eye roll to you. I know you hear that advise all the time but for good reason. Water is so important. I will do a whole post on all the wonderfully amazing things water does in and for the body. As for now, just drink an appropriate amount of water for you! Listen to your body and drink to thirst. I aim for a gallon a day but always try and listen to my body.

2. Keep healthy snacks around.
Yes, I believe in snacking. I believe in fueling your body and listening to your hunger signals. Homemade granola bars, energy balls, hummus, veggies, avocado slices.. There are so many healthy delicious options you can make!

3. Sleep
This is another one that deserves its very own post. Sleep.... Go to bed ladies. Sleep is so essential to good health and reaching your fitness goals. So many hormones come into play here. Your body needs time to repair, restore and regenerate. Give your body and soul a break. Turn lights and electronics off. I use a good old fashion alarm clock so my phone wont be a distraction as I drift into a blissful rest.

 4. Find your movement
Find something that strengthens your heart, your muscles, your bones... Your mind and body. Movement is Physical and mental. Find something you love that keeps you strong. You don't have to do a certain exercise to be healthy... You can do anything. Just move your body.

5. Grace
Give yourself grace and then give yourself more. No matter the passion, the motivation, and the plans, there will be bumps and unexpected turns along the way. This is normal and this is OK! Do what you can with what you have, where you are. Learn to adapt to situations and move through life with grace, love and understanding.

2019

 I am coming for you with all my heart. 

2019

I will try my best then let Christ take the rest.

2019 

Here I am.

Eggs.

Eggs. Eggs. Eggs.

Y’all know I love my eggs. 
They are one of the most nutritious foods you can find. Providing all the essential amino acids, making them a complete protein!

However, depending on what the hens they came from ate, their nutritional value can differ greatly.

Cage free vs Free range.
What’s up there? What’s the difference and should you care?

Here’s the thing. . Cage free is self explanatory right? Maybe. 
While cage free means the animals are not confined to cages this doesn’t always mean an ideal life. They still can live out their lives in tight spaces with no sunlight, fresh air or their natural diets.

Free range animals can actually live most of their lives indoors. The difference is that free range animals have access to the outdoors, while cage free doesn’t. 

Who knows though how much time the animals actually spend outdoors - and if their “outdoors” is an actual grassy pasture, dirt or is it concrete??

While pasture raised eggs are probably a better bet, they provide more nutrient density, and the hens that laid them were allowed access to the outdoors and ate a more natural diet. I highly recommend getting to know a farmer so you have access to visible sight and knowledge how the animals are being raised and what they are fed.

"Compared to eggs of the caged hens, pastured hens’ eggs had twice as much vitamin E and long-chain omega-3 fats, 2.5-fold more total omega-3 fatty acids, and less than half the ratio of omega-6:omega-3 fatty acids (P<0.0001). Vitamin A concentration was 38% higher (P<0.05) in the pastured hens’ eggs than in the caged hens’ eggs, but total vitamin A per egg did not differ." Cambridge Core

13 weeks pregnant and full of light and joy

 
“The more light you allow within you, the brighter the world you live in will be.” ~Shakti Gawain

The light within us shows in our smile. 

My advise?
Don’t let anyone’s darkness dim your light! 
Be not afraid to walk into a room and light the place up with your vibes.
Spread it like wild fire my dear. Shine bright, live life fully and with passion.
You never know who may need that good energy spread to their soul.

So today try smiling at a friend, a loved one or even a stranger.

If you feel joy, spread it, it’s contagious.

and remember how important you are! You … are vibrant and beautiful. You are a beacon of light in a darkening world. 

Let your light shine.