Energy and Food and What you need to know?

Health and Wealth

Hi everyone, how are you today? Today we are going to be talking about energy and food and how they both keep our bodies going. Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash. When you have a sugar crash the body literally shuts down. Think of when you eat a really big meal? What do you normally do after you eat? Do you lay down? Go for a walk? The body is a literal machine and we only get one and I’m here to help you take care of it.

 Energy comes from the food we eat. Our bodies digest the food we eat by mixing it with fluids (acids and enzymes) in the stomach. Common reasons for tiredness or fatigue  allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition. Fatigue may result from overwork, poor sleep, worry, boredom, or lack of exercise.

About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Normal levels of iron are between 33.5 and 44.9% for adult women and 38.3 to 48.6% for adult men. For information check out https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040

Myoglobin: a protein found in the muscle cells of animals

Herbs that may help with iron: Yellow dock, Dandelion, Stinging nettle, Alfalfa, and Parsley

Do’s and Don’ts:

Do eat breakfast: Eating breakfast sets the tone for the day and helps you choose better options throughout the day. Foods for energy in the morning include oatmeal ( regular oatmeal with nut butter, greek yogurt or cottage cheese), protein rich options with vegetables are also a good option.

Don’t go hungry: Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. Eating every 3-5 hours (three small meals and two snacks).

As someone who is rebuilding there relationship with food I understand how this may seem hard but I will be making a separate post on portion sizes and how can heal your relationship with food.

Do eat fat: Your body needs a regular intake of fat which helps with energy levels and helps the body absorb some key nutrients.

Don’t forget about water: It is recommended to aim for at least 6 to 8 cups daily, but generally people need more, especially if you exercise. Never stress yourself over water though ,drink when you are thirsty. In the age of the Internet their are drinking water apps, have an accountability partner or even set alarms as your reminder to drink water.

Do check your iron: Iron deficiency can lead to feelings of fatigue, both physically and mentally. 

Don’t eat too many processed foods: Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts.

DIY FLAVORED WATER RECIPES: ( if you need help drinking water or want to spice it up)

You will need a regular pitcher or anything you keep water in. Each batch will make around 4 servings. For each recipe you will need 5 cups of water and ice cubes if you are into that kind of thing.

Strawberry, basil and lemon: 1/2 cup strawberries stemmed and sliced, fresh or frozen / 5 large fresh basil leaves torn / 1 lemon sliced

Honeydew, cucumber and mint: 1/2 cup honeydew cubes, 1 cucumber thinly sliced and 10 fresh mint leaves torn

Blueberries, lemon, and rosemary: 1/2 pint blueberries / 1 lemon sliced / 4 springs rosemary

Mango, raspberry and ginger: 1 mango peeled and cubed / 1/2 pint raspberries / 1 ( 2inch) piece fresh ginger peeled and thinly sliced

Storage: You can leave the fruits, vegetables, and fresh herbs in the water for up to 24 hours. After that, remove them and store the infused water in the refrigerator for up to 3 more days (4 days total).

Make ahead: Infuse water the night before a party so it has plenty of time to flavor and chill the water.

🌱Foods that may help: 

Vegetables(carrots, ginger, turmeric, beets)

Fruits ( banana’s, goji berries, apples, strawberries, oranges)

Seeds(flaxseed, chia seeds etc)

Beans and legumes 

Healthy fats(avocados,pumpkin seeds) 

Leafy greens(kale, collard greens etc)

Berries(known to boost energy and promote brain function) 

High quality protein(eggs, chickpeas, salmon, beef liver)

Grains ( oatmeal, popcorn, quinoa, brown rice)

🌱Nutrients that may help:

Iron Humble soul iron tea) used for anemia (https://linktr.ee/humblesoul) Click online store to support my small business

Iron Me Strong a synergistic blend of herbs rich in plant-based iron. A natural herbal iron that helps the body naturally assimilate iron. 

Rhodiola (increase energy, stamina, strength, and mental capacity)

Ashwagandha (reduce mental and physical fatigue) 

Vitamin B12 and D(naturally in a variety of animal proteins, such as meat, fish and dairy products) 

Coq10( improve symptoms of congestive heart failure and boost energy)

Cinnamon(sip cinnamon tea instead of reaching for a can of Red Bull the next time you’re feeling drowsy)

How to live an Anti-inflammatory lifestyle

Health and Wealth

Inflammation is a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection . It’s mainly a reaction from your immune system. Today we are going to learn simple steps that may help you on your journey in wellness.

What’s at the root of chronic inflammation?

An imbalanced immune system contributes to chronic inflammation by sending your body misdirected signals. Inflammatory cells are very powerful (this helps get rid of invaders before they can do harm) and produce a constant, low-grade flow of strong inflammatory markers into the blood stream that can cause damage with time.

To start with brush and floss your teeth regularly. Wellness is not just the absence of disease, but the presence of vitality and health. This is also true when it comes to oral wellness. Just because you don’t have any cavities, doesn’t mean you’ve achieved oral wellness. Making sure your mouth is in sync with your entire body is a process and a routine.

Audit your diet. Choosing the right foods can help your body by blocking certain stages in the inflammatory cascade or by removing toxic by-products.

Anti-inflammatory foods include:

👉🏾dark berries (including blueberries and blackberries)

👉🏾red wine (in moderation a glass a day)
spinach

👉🏾dark chocolate (a square or two a day, and be sure it’s not processed with alkali because this greatly reduces the major antioxidant flavanol)

Turmeric Elixir:

👉🏾2 teaspoons organic dried turmeric (or fresh turmeric if it’s available)

👉🏾1 tablespoon grated fresh ginger

👉🏾1-2 tablespoons lemon rind (from unwaxed organic lemon)

👉🏾1 cup fresh squeezed lemon juice (depending on desired taste)

👉🏾2 cups water (or coconut water if you want it sweeter)

👉🏾1-2 tablespoons raw organic honey to taste (you can use organic maple syrup as an alternative).

Blend all these ingredients into a bright orange solution. Store in the refrigerator up to 5 days freeze up to 3 months

Add Turmeric to your diet: Turmeric contains curcumin, which extinguishes inflammation by shutting off pro-inflammatory markers and reducing free radicals. Turmeric can be consumed in food, as a tea, in capsules or in a solution.

Cut out chemicals: Exposure to pesticides and preservatives causes inflammation by invading cells and destroying tissue.Be especially careful with cleaning products. There are many natural options that are effective and much less toxic to you and your family. Stick to homemade food instead of highly-processed foods that come in plastic containers.

Get regular exercise: Regular exercise reduces inflammation very effectively by improving circulation and lymphatic flow, and reducing body fat. You can do any type of exercise as long as it gets your heart pumping. Set a goal to work out for at least 30 minutes, 5 days a week and work up to it bit by bit.

Have a stress routine: When you are stressed out have a routine with healthy coping mechanisms that will help you stay on track. Inflammation is also triggered in response to stress and anxiety. The more stress in your life, the more likely it is you’re headed towards an inflamed state. Consider starting a meditation program or try journaling every night both help release stress.

Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Please follow me on social media:

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Weight loss and A Safe way to get started

Health and Wealth

Weight loss and a safe way to get started! Hi everyone and welcome back for another day of learning today we are going to be talking about weight loss.

Weight loss: Become thinner or lighter according to the dictionary but I believe it should feeling comfy in your own skin from the inside out. Here are a few ways to lose weight naturally.

What causes weight gain?

Sometimes, you may unintentionally gain weight without increasing your food intake or decreasing your physical activities. This may either be periodic, rapid, or continuous. Weight gain can happen from diabetes, a not so well balanced diet, pcos or even genetics. Certain medications like corticosteroids, antidepressants, birth control pills, and antipsychotic drugs are known to cause weight gain.

What is BMI ( Body Mass Index )?

Body Mass Index (BMI) is your weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. Standard BMI levels are:

A BMI of less than 18.5 indicates that you are underweight.

A BMI between 18.5–24.9 means that you have a healthy weight.

A BMI of 25-29.9 indicates that you are slightly overweight.

A BMI above 30 is considered obese.

You should consult with a medical herbalist / doctor if you have concerns about your weight/weight loss. Although all of these herbs are safe to use on the , some people can be allergic or sensitive to certain plants which can cause dermatitis or allergic reactions.

THIS POST WILL CONTAIN LINKS FROM MY ONLINE STORE

Number 1 is love yourself!

Now I know you’re thinking wow really? Well loss no matter the reason for the weight loss love your body and the journey you are on. No matter what you have been through everyday you wake up is another chance to be better.

SO BE BETTER BE THE BEST YOU YOU CAN BE. If you need a little download this free ebook I created to help you love yourself.

https://humble-soul-llc-creations.myshopify.com/products/self-love-ebook?utm_source=copyToPasteBoard&utm_medium=product-links&utm_content=web

Number 2 is add protein to your diet.

Because the body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism. High protein foods include poultry, eggs, guava, green peas, avocado and even mushrooms.

Number 3 is avoid processed foods.

Now I do enjoy Wendys every now and then bu with weight loss all the extra junk needs to go.

Number 4 is stock up on healthy foods and snacks.

There are also many healthy and natural snacks that are easy to prepare and take with you on the go.These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs. Be careful not to eat too much fruit because the sugar will add up.

Number 5 is supplement with Glucomannan.

Glucomannan is a dietary fiber usually made from the root of the konjac plant. It’s historically been used as food and medicine in Asian cultures. Glucomannan may work in the stomach and intestines by absorbing water to form a bulky fiber which helps with constipation. It may also slow the absorption of sugar and cholesterol in the gut, helping control sugar levels in people with diabetes and reduce cholesterol levels.

Side effects: Some people may experience mild side effects, such as bloating, flatulence, soft stools or diarrhea, but these negative effects are uncommon. Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug.

Number 6 is drinking honey and key limes first thing in the morning.

 Drinking warm water with honey, along with a tinge of key limes in the morning could be an effective anti-cellulite treatment, as it helps to increase your body’s metabolism, burn belly fat, and reduce weight gain. 

Take one cup of warm water and then squeeze half a key lime into it. Mix two teaspoons of honey and drink it happily. Drink one to two cups of this mixture throughout the day.

Number 7 is drinking hibiscus tea.

Drinking hibiscus tea will help in regulating the metabolism of lipids and is also useful in eliminating fat from your body.  

Hibiscus tea is very effective in reducing the size of fat cells and balancing your weight. 

Take two teaspoons/ 1 humble teabag of dry hibiscus leaves and add them to one liter of water. Boil them for nearly 10 to 15 minutes and strain them. 

Drink at least 2 cups every day which will help you in losing weight.

Order from: https://humble-soul-llc-creations.myshopify.com/products/hibiscus-tea?utm_source=copyToPasteBoard&utm_medium=product-links&utm_content=web

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Number 8 is eat when you are hungry and stop when you are full.

From someone who is working on stress eating it’s important to learn your body and be open to what your stomach is really saying. It is absolutely okay to not be hungry sometimes. Remember that your body is like a machine and sometimes it needs a little extra rest.

Number 9 is practice yoga ands exercise everyday.

Getting your body moving for at least 30 minutes a day even by just walking can help your body in more ways then one. Yoga benefits include increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality, maintaining a balanced metabolism, weight reduction, and cardio and circulatory health. Youtube has hundreds of intro videos on yoga and how to get started.

I recommend https://youtube.com/c/yogawithadriene

Number 10 is drink Humble soul detox tea.

THE LINK IS ABOVE

Humble detox tea is handcrafted with love Ginger root, Lemongrass, Peppermint, Passion flower, Liquorice root, Yarrow flower, Calendula flower, Dandelion leaf, Hibiscus, 

Humble detox tea was created to help detox the body! This tea will help with digestion and flush out toxins. 

25% off now ! No code needed!

More tips for weight loss with less explanation:

Say no to allergens ; Sensitivities to certain foods cause inflammation in the gut, water retention and bloating. Allergens are the wheat or dairy in your diet.

Eat one raw meal everyday for two weeks or at least once or twice a week. This ensures that you eat more nutrient-rich fresh vegetables and fruits.

Eat slower and properly in some studies it is said that you should chew 20 chews per mouthful. Put down your fork and make you’ve swallowed before taking another bite to eat.

Use coconut oil ; Coconut oil contains healthy fats called medium chain triglycerides that your body uses quickly for energy, but doesn’t raise the level of sugar in your blood stream.

Keep breakfast regular ; If you eat breakfast regularly and then start cutting it out occasionally, you may feel hungry but it will also stop you from overeating at subsequent meals. Even having a hearty smoothie can be a great replacement.

Weight loss Smoothies

DIY Juice Cleanse

Love Juicing, but don’t where to start? Ready to start your own health and wellness journey but don’t have the supplies you’ve come to right place!

Includes:👇🏾

 7 clean juice bottles and caps

 For the love of juicing ebook 

DIY Ginger Tea ( by weight) Ginger, Peppermint, Cloves, Lemon balm, Chamomile, Turmeric , Cinnamon)

 Peppermint Tea ;(30 tea bags)

 Detox Tea;(10 teabags)  Licorice root, Dandelion, Peppermint, Passion flower, Yarrow Flower, Calendula Petals, Hibiscus Flower, Ginger root, Lemongrass

 3 week Seamoss Capsule Supply ( 42 capsules)/

Free Herb booklet

Green Fat Burner

1 cup spinach/ 2 tablespoon fresh mint/ 1 stalk celery (chopped)/ ½ cup brewed humble detox tea (cooled)/ ½ grapefruit (peeled and seeded)/ 1 cup pineapple (frozen)/ ¼ avocadodash cayenne pepper (optional)1 serving Protein Smoothie Boost ( optional)

Instructions

Place spinach, mint, celery and green tea into blender./ Puree until smooth./ Add remaining ingredients.

Blend again. Best when served chilled.

Pineapple Weight Loss

3/4 cup fresh spinach, 3/4 frozen pineapple, 1/2 banana frozen peeled, 1 tbsp coconut flakes ( unsweetened), 1 tsp matcha green tea powder, 3/4 cup unsweetened almond milk

Add all ingredients to a high-speed blender and blend until completely smooth./ Transfer to a glass and enjoy immediately. 

Best Herbs For Weight loss

Fenugreek, Cayenne pepper, Ginger, Oregano, Ginseng, Turmeric / Black pepper, and Dandelion

Vitamins For Weight loss

B vitamins, Vitamin D, Iron, Magnesium, and Green tea extract

Supplements that don’t work for weight loss

bitter orange (synephrine)/ carnitine/ conjugated linoleic acid (CLA)/ forskolin/ chromium picolinate / fucoxanthin/ garcinia cambogia

Fruit that may burn belly fat

Peaches, Apple, Tomato, Pineapple, Strawberries, Watermelon, Oranges, Kiwi

Weight Watchers Fact or Fiction

Health and Wealth

Hey everyone, today we are learning about weight watchers. Weight watchers is a points system weight loss program that calculates your personal nutrition needs based on your height, weight, age, and activity level. Your assigned daily points are designed with the goal of tracking what you eat. Every food as a point value members are instructed to use the allotted points per day, without going over or under.

When I was growing up weight watchers was everywhere from tv shows to movies everyone knew about it. Known as a wellness brand but do they really cover all the bases. Some would like to think that deep down its just another diet that sucks people dry. In 2018 weight watchers rebranded as WW International with a new moto wellness that works.

With over 4.7 million people subscribed and a spokesperson like Auntie Oprah it would seem like they have some secret to success. In my opinion with benefits like online support in the form of dietary advice, dieting tools, a database of food/recipes, fitness videos and workout routines keeps people coming back. Weight watchers has also made a partnership with Headspace to provide guided meditations and provide more mental health content. In my opinion most of the hype comes from the celebrities they sign these deals with but the question to ask is are they really following the diet?

Pros and Cons

Pros:

Weight watchers does not restrict the types of food a person can eat

Community based program may be helpful if you need support during lifestyle change ( meetings happen in person/online)

Weight watchers provides meal planning, recipes, and workout suggestions on its app

Cons:

Plans offering support are more expensive

Members must keep track of every item they eat or drink ( counting may seem tiring)

It’s easy to put back on the weight

Food can become a number, which can lead to a disordered relationship with food / Can encourage binge eating

Bad foods have higher foods

Frequently asked questions about Weight Watchers

How much weight can you lose weight on weight watchers?

Members can expect to lose 1-2 lb per week. A person’s success with Weight Watchers can vary depending on how closely they follow their plan, how often they attend WW meetings, and whether they stick to their plan during the maintenance period after reaching their weight loss goal.

The cost?

The Digital plan starts at $3.38/week ($13.52 per month). This plan is for people who basically want to do the program on their own. 

The Digital 360 plan starts at $4.61/week ($18.44 per month). This plan contains all of the features of the Digital plan, and is for those who want more guided support. 

These prices were documented back in 2021 but prices have said to change according to there website.

Post to checkout ?

The Dash Diet

Health and Wealth

Hey everyone, and welcome back for another day of learning. Today we are learning about the dash diet. The dash diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.  It is high fiber and low to moderate in fat.

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as:

Candy

Cookies

Chips

Salted nuts

Sodas

Sugary beverages

Pastries

Snacks

Benefits

May reduce blood pressure

May help you lose weight

May reduce cancer

May lower diabetes risk

However, you shouldn’t expect DASH to help you shed weight on its own as it was designed fundamentally to lower blood pressure.

Tips and Tricks

Learn to read labels. By knowing serving size, you know how much sodium you are getting per serving

Slow down when you eat

Exercise

Use spices and herbs to flavor your food instead of salt

Choose fewer processed foods (frozen meals, canned soups, packaged mixes, etc.). These contain more sodium

Look for foods that say, “no salt added,” “sodium-free,” and “low sodium

Avoid fried foods. Grill, steam, roast, or poach your food instead

Reduce your alcohol intake to DASH-acceptable servings

For a dash eating plan check out

https://www.nhlbi.nih.gov/education/dash-eating-plan

The negative side of the diet

Many have said the dash diet is hard to maintain. The program recommends that you cut your salt intake to 2,300 milligrams of sodium per day and potentially to 1,500 milligrams per day

To follow the DASH diet properly, you need to measure portions and count servings of foods that fall into different categories which can be very annoying

Not Specifically Designed for Weight Loss 

While there are many people who can benefit from the DASH diet, researchers have identified certain groups who should exercise caution before changing their eating habits to adopt this plan

Always consult with your doctor or trusted dietitian before changing your diet.

Check back tomorrow to learn something new.

More information to check out:

https://pubmed.ncbi.nlm.nih.gov/26650562/

The Mediterranean diet and What you need to know?

Health and Wealth

Hey everyone, and welcome back for another informational post. Today we are learning about The Mediterranean diet. As always consult with your doctor about any changes you plan on making to your diet and be sure to tell them about any concerns you may have.

The Mediterranean diet is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. In 1993 Old ways created The Mediterranean Diet Pyramid in partnership with the Harvard School of Public Health and the WHO as a healthier alternative to the USDA’s original food pyramid. 

A Mediterranean-style diet typically includes:

plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;

olive oil as a primary fat source;

dairy products, eggs, fish and poultry in low to moderate amounts; ( served only twice weekly)

infrequent servings of red meats and sweets;

How to get started?

Eat lots of vegetables ; From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads.

Change how you see meat; Have small strips of beef and smaller portions of other meats

Use good fats; Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

Switch to whole grain; Whole grains are naturally rich in many important nutrients; their fuller, nuttier taste and extra fiber keep you satisfied for hours.

For dessert, eat fresh fruit; Choose from a wide range of delicious fresh fruits from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

For more information and health studies check out the link below

List of common foods below

https://oldwayspt.org/system/files/atoms/files/MED-CommonFoods_0619.pdf

Now I wouldn’t be me if I didn’t tell you about some negative reviews and effects that have been documented.

Negatives

You may gain weight from eating fats in olive oil and nuts.

You may have lower levels of iron.

You may have calcium loss from eating fewer dairy products.

Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.

It’s important to always use your own judgement always. You know your body the best and what you need. Be open about your health and goals with your doctor about which diet works best for you.

Check back later to learn something new!

Social Wellness

Mini Series

Hey everyone, it dawned on me today that I never finished my health and wellness series and I apologize for that so here we go! Today we are going to be learning about social wellness.

A Quick Recap

Social Wellness

Social wellness refers to the relationships we have and how we interact with others. Our relationships can offer support during difficult times. Social wellness involves building healthy, nurturing, and supportive relationships as well as fostering a genuine connection with those around you. It is important to remember to find your balance in life. Practicing self care embraces basic needs such as getting enough sleep, bathing and brushing your teeth, eating healthy, exercising regularly and avoiding negative coping mechanisms like smoking, not sleeping or over-drinking.

It is also good to remember to get to know yourself identify your needs, preferences and values and communicate them to the people around you. In every relationship, there are two people involved and each contributes to any situation that comes up, whether positive or negative. Take responsibility for yourself in disagreements or conflict by using “I” language and don’t push all the blame onto the other person. When an individual argues for the sake of being “right” rather than trying to understand the other side, the other person may feel invalidated or unheard. This can result in resentment, further conflict and the eventual end of the relationship. It is very important to set proper boundaries.

To learn more about boundaries: https://humblesoullifeofajuicer.wordpress.com/2022/05/12/boundaries/

How can you improve your social wellness?

Disconnect to connect make it a regular routine to disconnect from technology every day to spend time in face-to-face communication with yourself, friends family members and professional colleagues. ( If you have the space for it)

Be positive as you can! Put disappointments, complaints, and worries aside for a while and enjoy the present. ( Try daily affirmations)

Improve time management, give yourself time in the morning and evening before being “busy”. Say a morning prayer, have a glass of warm water with lime, meditate etc.

Take care of yourself first.

Build healthy relationships. As a child you learn the social skills you need to form and maintain relationships with others. For a lot of people I know including myself you may not have had your social and emotional needs met fully but it is your responsibility as an adult to not repeat the past.( Google shadow work )

You can learn ways to improve your relationships. It’s important to know what a healthy relationship looks like and how to keep your connections supportive. It is also very important to be honest with anyone you are building a relationship with about how you are feeling. If they respect your boundaries they will understand but again it is important you always respect your own.

Check In With Your Social Wellness

Reflect on yourself and your social needs. What aspects of your social life do you enjoy? What parts would you like to improve?

Make an effort to keep in touch with supportive friends and family

Are you able to communicate clearly when dealing with conflict?

Participate in group discussions and practice active listening

How are you at asking for help?

Do you surround yourself with people who you can trust and you know care about you?

Are you able to communicate clearly when dealing with conflict?

Do you have at least one good friend you can count on?

Are you okay being alone?

How do you express your emotions?

What do you use to cope?

Do you respect your own boundaries?

Don’t forget to subscribe so you never miss a post! Thank you!

Dieting Vs Mindful Eating Vs Intuitive Eating

Health and Wealth

Hi everyone, today we are gonna be talking about dieting, mindful eating and intuitive eating and how they work. Always consult a medical professional if you feel you need support with your health, both physical and mental. I personally have been practicing mindful eating because I have a problem with “eating my emotions” whenever I feel sad or upset I use to eat even when I was not hungry which is called emotional eating.

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. It is important on your healing journey to not beat yourself up no matter what happened to you as a child/ adulthood you deserve to be happy, healthy and live your best life. It is also important to eat when you are hungry. Sometimes we get so caught up in overthinking we cause more stress unknowingly. Take things one day at a time and be gentle with yourself.

A few tips that work for me are below.

Getting down to the root cause. A bad day at work or a fight with a friend are short-term issues / A long term issue may be not getting your needs met as a child / Ask why you’re eating / Swap out your unhealthy snacks (but do not overthink it if you want to eat a cheeseburger then do it and do not beat yourself up about it) / Choose foods that fight stress(goji berries, chamomile tea, lavender tea) / Make emergency packages (pre-portion snacks such as nuts, popcorn or sliced veggies into baggies or containers. Consider these your emergency snack packages or just your healthy snack options on an ongoing basis.)

Consider your eating habits: how you ate? did you eat slowly?/why you ate? were you hungry? /what you ate? /when you ate? /where you ate? /how much you ate? Keeping a food journal may help as well.

If you feel you having trouble with your eating habits or stress levels please talk to your doctor or trusted physician.

Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. Mindful eating takes practice. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you’re full.

Mindful Eating

Trust
Self empowerment
Internal cues
Health enhancement
Acceptance
Integration
Quality calories
Flexible
Satisfaction
Lifestyle

Intuitive Eating is an anti-diet, weight- inclusive model and is aligned with the Health at Every Size movement. Unlike Mindful Eating, IE includes physical activity, body respect, rejecting the diet mentality and using nutrition principles, but without judgment, to help with food decisions and wellbeing.

It should be known that Intuitive Eating is an evidenced-based, mind-body health approach, comprised of 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. It is also important to know intuitive eating weight loss can happen. However, you could also gain weight or simply maintain your weight. A good blog post to check out for more information is https://www.self.com/story/intuitive-eating-myths .

Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. Biologically, “dieting” can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure. It is important to know that everyones body is different and it is always best to find what works for you.

Dieting 🥗

Willpower
Cultural Conformity
External cues
Weight loss
Avoidance
Rigid
Counting calories
Restrictive
Denial
Quick fix

A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water.

If you are interested in weight loss don’t forget to subscribe as we will continue to talk about diets and how they work.

Thank you!

I am not my illness

Health and Wealth

I am not my illness

A series about “diseases” /“chronic illnesses” and everything in between. Today I had the honor of speaking with Kenzie who has a condition called Wilson’s disease. Wilson’s disease is a genetic mutation that affects copper metabolism. Copper isn’t eliminated properly and instead accumulates, possibly to a life-threatening level. Symptoms typically begin between the ages of 12 and 23.

Please remember I am not a doctor just a certified herbalist, juice specialist and death doula in training trying to help the world heal and bring awareness to the many different “illnesses” we have on this planet.

If you would like to be interviewed or know someone please feel free to send me a message.

Would you like to use your real or fake name?

You can use my name, kenzie (:

Where are you from?

I am from McKinney Texas

When were you diagnosed?

February of 2022 right after my 22nd birthday. The craziest part is I remember that whole month my family and I had prayed for a diagnosis as a birthday miracle.

how old were you?

I was 22 years old when I was diagnosed

How long did it take you to be diagnosed?

I had had symptoms almost my entire life and spent over a decade looking for answers. I was dismissed by many doctors and even had some make horribly unprofessional comments such as calling me a “hopeless case” to my face at only 12 years old. One Gastroenterologist told me to “come back when I gained weight”, when I had come to him complaining of nausea, vomiting and weight loss as my main symptoms. He then refused to let me come back to see him or anyone else in the (very large) gastroenterology practice he was a part of, forcing us to seek out a new doctor at an entirely different hospital with no referral. Another physician once suggested my symptoms may just be “a load of B.S.” All of these were cases where doctors made a judgment before I had hardly had time to utter a word. They saw a young female patient and heard the words “mystery illness” and that was all it took for them to make up their mind about me. After many years, I decided I had to my own research and was able to narrow it down to what I thought may be the problem. With the help of an exceptional neurologist I was able to confirm that I have a rare genetic disease.

Symptoms you’ve experienced

I have had chronic pain, headaches, problems with my joints, hyper-mobility, GI issues, seizures, full body dystonia (this is a type of movement disorder that causes involuntarily twisting movements and muscle contractions), serious vision and balance loss, cognitive issues, memory loss, hormonal disruption, POTs and dysautonomia

What do you take for pain/nausea etc?

Currently I don’t take anything because I have found that for me personally, a lot of pain and nausea meds make my GI symptoms worse and I feel like it just perpetuates the problem

How has endometriosis / pcos/adenomyosis impacted your personal life?

If you do not see your diagnosis listed above please write it below!

I have a condition called Wilson’s disease. It’s a genetic mutation that affects copper metabolism. Basically I am not able to eliminate copper from my body so it accumulates, becomes toxic, and damages my organs. It can affect different people in different ways but my case has most severely impacted my brain and spine, so many of my symptoms are neurological.

My symptoms, like the dystonia, can be very noticeable and I’ve struggled with feeling embarrassed or like I should be trying to hide it. It’s been very hard to find a sense of community and I have yet to find anyone else who has experienced something similar. I’ve gotten a lot of weird looks and people have even laughed out loud at me before. I sometimes use an ID cane because of my vision loss, which also draws a lot of unwanted attention. Even though it helps me a lot, I avoid using it as much as I can get away with out of fear. I have found that I get approached much more often by predators when I have my cane because they see it as a sign of vulnerability. Because of all of this, I don’t go out a lot and have ended up pretty isolated.

What type of diet do you follow?

I eat a high protein vegetarian diet that’s low in copper

What’s a taboo that you wish was talked about more?

Depression/anxiety caused by medical problems. I feel like when people suspect that a person with medical challenges may be struggling emotionally they are more likely to assume the physical symptoms are a result of psychological problems. Its not uncommon to be accused of being dramatic or faking your suffering for attention. But, far from being “dramatic” I have put so much time and energy into trying to hide the fact that I’m disabled. I downplay it as much as possible. I only go out on the days my symptoms are at their least noticeable. I want very badly to just be normal and blend in.  

I wish people understood that depression and anxiety are often a byproduct of chronic illness. Medical problems can be severely life disrupting and factors such as constant pain, isolation, rejection, and lack of freedom are bound to cause emotional distress. It’s a natural response to a terrible situation that no one should ever have to experience. Regardless of the cause though, mental health challenges shouldn’t be anything shameful and are never the person suffering’s fault. I wish people with chronic illness were free to talk about the emotional impact of living with a health condition or disability without people using that to try to invalidate their pain.

Any other comments or questions. What would like the world to know ?

I spent over ten years being told by doctors that I should give up, or that it was “all in my head”. I couldn’t believe that doctors, the people who were supposed to be on my side fighting for me, would say these things. It was so discouraging, I eventually started wondering if maybe they were right and I really was crazy. After all, how would you know for sure? It left me feeling terrified about my future and I lost hope that I would ever recover. But despite that I kept going, I kept searching, and it saved my life. It turns out the condition I have is just incredibly rare. It was a long and grueling road but I will be eternally grateful that I stuck with it and my advice to anyone experiencing something similar is to KEEP GOING no matter what happens and no matter what anyone says to you. Your life and health are worth it.

Thank you!

Kenzie E.

Bone Health

Health and Wealth

Happy Thursday everyone , and today we are learning about strengthening the bones and muscles. Your peak bones mass (maximum bone destiny strength) gradually declines in your 40’s.

For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause.

3 Factors for bone health

Getting enough calcium

Vitamin d

Regular exercise ( 30-60 min , 3-4 days a week)

Bone loss doesn’t have any symptoms, and often the first sign of having osteoporosis is a fracture.

How to help:

🍎Calcium,Phosphorus along with other minerals like Vitamin D is essential to maintain bone health, if dietary part is concerned

🍎Exercise ( walking, Zumba, yoga, weight lifting etc)

🍎Avoid very low calorie diets

🍎Get plenty of vitamin d and k

Recommended dietary allowance:

👉🏽Calcium: Adults: 400 mg/day, Pregnancy / lactation: 1000 mg/ day

👉🏽Phosphorus: It is based on the maintenance of normal serum phosphorus levels in adults (2.5-4.5 [mg/d L)

👉🏽Vitamin D: Get the D3 form, have doctor assess you then tell you proper dosage to take (sun exposure, fatty fish, beef liver)

👉🏽Magnesium: 200-400 mg/day (Avocado, banana, pumpkin)

👉🏽Vitamin K: Take 180 micrograms of MK-7 along with fatty acids (eggs,meat,fermented foods)

Herbs to build strong bones :

🦴dandelion

🦴horsetail

🦴nettles

🦴red clover

🦴thyme

🦴turmeric and black pepper

Vegetables / Fruit for bone health:

🥗collard greens

🥗turnip

🥗chinese cabbage

🥗mustard greens

🥗beets

🥗raisins

🥗artichokes s

🥗papaya

🥗blueberries / raspberries

🥗soybeans

Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

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