Are You A Good Fat Burner? It May Be Your Digestion!

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Seems as you get older it just get harder and harder to lose weight.

And to drive a girl even more nuts, gaining weight seems to get easier and easier. What?

I’ve worked with a lot of women in the 40’s and beyond that want to lose weight.

It ain’t easy, at times it seems downright impossible.

The key to being a good fat burner is having a good digestion.

A body bogged down with toxins, sugar and processed food is not going to burn fat.

No amount of exercise is going to do the trick!

I have heard more personal trainers say their clients just don’t get it….you can’t expect to lose weight just because you spend time working out if you don’t eat healthy food and have great digestion.

I don’t promote a sedentary life either but you just have to have good digestion if you are going to lose that weight and keep it off.

So want to know how to start being a good fat burner?

Start with these four areas.

1.Get hydrated – drink more water – not tea, not coffee but water – preferably room temp, add some lemon,1/2 your body weight in ounces. You are made up of mostly water.  Without proper hydration you will stop burning fat.

2. Detox your body – your liver is a key organ for creating good digestion. Eat foods that take toxins out of your body. Some great foods for this are: Chia seeds, organic berries, broccoli, brussel sprouts, leafy greens, beets, just to name a few. Eat organic – it does matter!

3. Boost your immune system – the vast amount of your immune system is located around your gut…unhealthy gut, unhealthy you.  And when we don’t feel well we gain weight.  Boost your immune system with fruits and vegetables, getting proper rest, reduce stress and spend time doing things you enjoy!

4. Give your body time to burn fat.  The more frequently you eat the less body fat you will burn.  You will burn the fat you have eaten but not body fat.  Also if you are eating the wrong combination of foods you will actually be storing some of those calories as fat in your body. Intermittent fasting is a great option.

We all know the health benefits of being a healthy weight.  We are not talking model thin but a healthy weight.  You have a lower risk for diabetes, heart disease and cancer. We all want to live as long as we can and be able to do the things we love until the end. Getting yourself to a healthy weight through creating great digestion is the key!

You Deserve to be Healthy!

Want to create a customized plan that will get you burning fat like a pro, shoot me an email at MindyKannon@yahoo.com – Make the subject – Burn Fat Like a Pro!

 

 

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Now That It’s Fall It’s Back To Business

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I know I am not unusual…strange maybe, kinda quirky, but not all that different from the average middle-aged woman.

I love the fall…okay I am a weirdo, I like fall better than summer…..

More than January 1 or the promise of spring, I find fall to be the season when I am most motivated to get healthy, lose weight and I get super excited about cooking and eating healthy food.

Gone are the lazy days of summer. Ya lazy ’cause it is so stinkin’ hot!

But It is still warm enough to get out and move.

And sleep, well who doesn’t love the cool nights, under some cozy blankets, windows still open!

I am going back to bed right now!

YESSSS!

I love my salads and fresh garden veggies (my garden this year was grass and poison ivy) but ah for the love of stews, soups and warm comfort food…..

My first goal is to eat more seasonally – looking forward to the cabbage, squashes and sweet potatoes.

I’ll be right back I need to look in the fridge, I am starving!

My second big goal this fall is to exercise. I’m a book nerd..I would rather read! Sooooo…….

I bought a fitbit, hooked up with some friends for a good dose of peer pressure and I am now walking 10,000 steps a day, along with 20-60 minutes of yoga.

The scale isn’t dropping much yet, but hey we all know that we post-50 ladies take a whole lot longer to move that dial, but my pants feel comfy and I have tons of energy. Score!

My third big goal is to get my digestion on-track, everyday, consistently! This is one of the biggest keys to good health and weight-loss.

So more water, more fiber!

So what are you doing now that the kids are back in school (mine are long gone – little devils) and you have maybe a little more time to focus on yourself?

The holidays are only a few months away, I know – shut-up woman, now is the time to form some strong healthy habits that will carry you through.

Now that I am back on the blog…..I’ll be bringing you healthy tips, some easy recipes and as always offering coaching and cooking services…..

Let me know what you need!

And always remember…

You Deserve to be Healthy

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Irritable Bowel Syndrome, So Now What Do I Do, Part Two!

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Okay so here is what we know so far…….click here to read part one in case you missed it!

There is a connection between food intolerances and IBS.

Keeping a food journal can help you to make the connections between what you are eating and your IBS flare-ups.

Soluble and insoluble fiber can make a huge difference in your symptoms.

Sugar is a huge factor in perpetuating your IBS symptoms.

The importance of probiotics.

How important it is too eat smaller meals slowly so as not to overwhelm your digestive tract.

So, now let’s talk about other changes that you can make to get control of your IBS.

Limit the amount of fatty foods that you eat.
Red meat is a very common trigger that can cause a reaction instantly.
Some find that they feel better if they eliminate red meat all together.

Drink 6-8 glasses of water a day.
Water regulates the digestion as well as powers the muscles.
If you are dehydrated your digestive problems will be amplified.

Along with eating slower, eat foods that make digestion easier.
When you are experiencing a flare-up, eat food that has been processed in a way that makes it easier for your body to obtain the nutrients that it needs without working overtime.
Soups and smoothies are perfect for these times.

Along with the food irritants we discussed earlier, avoid alcohol, tobacco and gum.
Alcohol and tobacco are very acidic and will irritate your system.
Most gums contain artificial sweeteners and chemicals that just don’t sit well with a twitchy digestion.

Take a multi vitamin.
For many, IBS makes it hard for the body to absorb the proper nutrients.
While there is no substitution for real whole foods, help your body along during these tough times but adding a good multi.

Use herbs as medicine.
You don’t have to be a trained herbalist or go foraging in the rain forest to gain relief from herbs.
Here are a few that I recommend.

Peppermint is one of the oldest herbal remedies known to woman.
You can take it for indigestion, gas and nausea.
It has an anti-spasmodic action with a calming effect on the muscles of the stomach, intestinal tract and uterus.
It is an anti-bacterial.
It stimulates the gallbladder to secrete its store of bile which the body uses to digest fats.
It improves the muscles that line the stomach and intestines and relieves diarrhea and has a calming numbing effect on the whole GI tract.
It can be such a strong muscle relaxant that it can cause problems for people with GERD or heartburn.

Chamomile is considered an official drug in 26 countries.
It is an antispasmodic., anti-fungal, anti inflammatory, anti-peptic and has incredible sedative properties.
It has a dramatic calming affect on smooth muscle tissue, which makes it the perfect remedy for gastrointestinal spasm, and menstrual cramps.

Ginger is instrumental in helping to relieve many different gastrointestinal symptoms ranging from simple gas to severe nausea and cramps.
It provides relief for morning sickness, post chemotherapy nausea and has been shown to be more effective for preventing motion sickness than Dramamine.
If you have overeaten a meal, it has proven to be very helpful as it contains a very powerful digestive enzymes.
Ginger also tones digestive muscles.

Other herbs that play a role in digestive disorder relief are: fennel, caraway, anise, oregano and catnip.

As you can see there are foods that can cause your IBS flare-ups, foods that will help ease your issues, ways of eating as well as herbs that will go a long way to reduce the number of occurrences as well as the severity of the problems you are having with IBS.

If you want to learn more about your IBS symptoms and want to make the steps to be free of this limiting issue, forever, shoot me an email and let’s talk!

You Deserve to be Healthy!
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OMG I’m Stressed! Stress and Your Digestion!

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Your body reacts to everyday stress in the same way it reacts to the stress of being chased by a bear.

What is even more important is if you are plagued by constant stress your body will start to show the wear and tear of being on alert too much of the time.

Here are some signs that your digestion is being affected by stress:

·         Bloating:  When you are under stress you are more likely to swallow air, which can cause bloating.
·         Flare-ups with Inflammatory Bowel Disease or Irritable Bowel Syndrome – Studies suggest that stress will make flare-ups more frequent.
·         Diarrhea:  Stress can trigger diarrhea.
·         Ulcers:  Stress may not cause ulcers but they sure do aggravate them and can even increase the chance you will develop one.
·         Constipation:  If you suffer from this condition you know that if you add a little stress to the mix your balanced system goes way out of whack.
·         Acid reflux and indigestion:  These conditions are aggravated by stress and can lead to more damage in the esophagus.

So, in anticipation of future stress here’s what you can do to protect your digestion:

·         Walk it off: This is an aerobic exercise that not only lets you burn off the stress but  produces brain chemicals that perk up your mood.
·         Let it out: Okay so at the Thanksgiving dinner table you may not want to break down into an sobbing heap but if you feel emotional, the best thing to do is privately let it out.  Holding in emotions makes them more intense and creates a situation that affects your body.
·        Laugh it off: Hunt for the humor.  I like this one the best.  I am really good at looking at even the most stressful situation and finding something funny in it.  If you struggle with this, watch a comedy, read a funny book or watch your favorite comedian. 
·         Revamp your to-do list: Having too much to do really creates a lot of stress.  Rate the importance of each task and start shuffling the less important to another time.
·         Write in a journal or diary:  This ties into expressing your emotions.  Write it down and get it out.  Make sure that you don’t keep re-reading if it makes you anxious.
·         Listen to relaxing music: For some of us music can make all the difference in our mood and outlook!  Find music that lifts and inspires you and play it loud.
·         Breathe: I know when I am under stress, I hold my breath.  Not good!  Breathe in through your nose for a count of four; hold it for four, breath out through your mouth for a count of four.  Do this four times each day or when you feel stress.  It really works for me.
·         Catch those ZZZ’s:  We are better able to handle stress when we are well rested.
·         Put down the bottle: Alcohol can really bring out the emotions and not always in a good way.  Alcohol also dehydrates us and makes us tired and irritable.  Definitely not a de-stressor.
·         Eat foods that support you! Avoid sugar and process foods that will cause mood swings, cravings and a lack of energy.  Vegetables (mainly leafy greens) and small quantities of fruit with lean, clean protein will keep you operating at your peak, maintaining mental clarity and boosting your immune system. 
 
 So go out and enjoy life with friends and family.  Pay attention to how you are feeling and follow these 10 suggestions for beating stress and you should feel better soon!

You Deserve to be Healthy and Stress-Free!

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Bear Image courtesy of Hal Brindley / FreeDigitalPhotos.net

What Would You Do If You Had More Energy?

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Yep talked about this one before but it is sooo important that I am doing it again.

What could you achieve if you had more energy? Where’s your spark?  You know you had one once!

What could you do with more energy? Write a book? Get a promotion or maybe a job you’d really love? Run a marathon? Start a business? Get out of a bad marriage? Move to a better place?

Having more energy is not related to your genetic make-up, people are not just lucky and have more energy.

They do things that give them more energy and avoid those things that reduce their energy!

I am reluctant to even write how easy it is to have more energy because your going to say, “Ya, I know Mindy but these things are hard to do.  You make it look simple but it really isn’t.  I’m busy, don’t know what to cook, don’t like to cook, can’t find the time for sleep or exercise and drinking water, palease…..that is a super big pain in the butt!”

Yep that is what you are going to say and then in the next breath….if only I had more energy!

On the off chance that I have a reader or two that really wants to have more energy, that really wants to accomplish great things in life, have fun with their kids, give great things to the world, I am sharing the 10 top things you can do to have more energy and tell you that I am here to help you get all the energy you need to do GREAT things!

THE TOP 10 WAYS TO HAVE MORE ENERGY!

1. Drink more water – no excuses, unless you live in a poor third world country you have access to clean water.  Drink-up! 8 glasses a day.

2. Eat more leafy greens – come on now – a spinach omelet, a salad with protein for lunch and a side salad with dinner isn’t too much to ask. I mean you can get those baby greens in a box, anyone can create a salad, no?

3. Get moving – move your body every day for 30 minutes.  You have 30 minutes and you need to moved it.  Get up a little earlier, walk at lunchtime, take the kids on a bike ride, walk on the treadmill.  We are not talking gym time here, but simple movement in everyday activities.

4.  Get 8 hours sleep.  I know what you thinking but you can do it if you really want more energy. There are strategies that will make this happen for you.  You have great things to achieve, get some sleep, the world needs you.

5. Dump the downers.  Harsh maybe but you know you want to.  Feel your energy level go from a 8 to a 2 when you see that certain person’s name on caller id? Unless it is your mom (and we have other ways to deal with her) dump them.  Be nice but please, do you really need that kind of negative energy? You’ve got stuff to do.

6. Dump the processed foods – like sugar, bread, fat-free stuff, white rice…most have chemicals and all of these mess with your insulin levels which affect your weight, digestion and energy levels. Once you start eating to have more energy you won’t need the bagels, donuts or other energy depleting foods that lull you into thinking that they keep you going throughout the day.

7.  Dump the dairy.  All of it if it affects your digestion, which we will find out once you go without for a week or two.  Most of it if it has no affect on your digestion, and that is really rare.  You will not have any idea how much of a difference this makes until your eliminated it for 7-10 days. Your energy will soar with dairy out of your diet.

8.  Dump most of the caffeine.  A cup is fine, needs to be organic as regular coffee has tons, I mean tons of chemicals in it.  If you think you are not affected by those well, I have a bridge to sell ya….

9. Dump the chemicals, pesticides, GMO’d food – buy as much organic as you can afford.  Chemicals will slow you down and may even kill you.  Who needs them.  Ever see the suits they wear to spray weed and pest killer on food crops.  This shit is toxic and we eat it.  It is slowing you down and making you sick.

10.  Find the thing that makes you sing! Whether it is a job idea, a hobby, a person, a pet, books…find what you love to do, what lightens your heart, what gets you up in the morning and do more of it….be selfish about it. Have someone else do the dishes or the laundry.  Ask for help, your have important stuff to do.

So you say, “hey Mindy this is all well and good.  Not anything I have not heard before but hey, I can’t do this myself.  I have a family, a job, and aging parent I care for. When the heck am I supposed to do all this stuff.  There is just way too much planning , preparation and time involved in having more energy!”

I can help.  I have helped tons of women and men have more energy!

It’s all started with a single phone call, a single email.

A single conversation about what you want to achieve, how having more energy change your life.

This first call is FREE! 

Email  me at MindyKannon@yahoo.com

We will talk about how I can help you reach your health goals and if it feels right we can take your journey to better health, more energy and more life together.

Your life is important and you need energy to live that life so please give me a call or shoot me an email and let’s talk.

You Deserve to be Healthy and Have More Energy!

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Morning Rituals – What a Way to Start Your Day!

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Rise and sunshine!

Ahhh there are some days that just start so sweet and calm that you just know the day is going to be a good one.

And then there are others where the alarm goes off but you don’t hear it and now your 30 minutes late and you have to take a shower, and get dressed but nothing looks good and there’s nothing in the frig for breakfast and the car is almost out of gas and you don’t have any cash because you forgot to stop at the ATM…grrr all because you started the day off, wrong!

Morning rituals!

For most of us there is a little exercise , a little personal hygiene, some caffeine, a little quick breakfast and then we’re off!

In order to stay centered and focused it is important to create a morning ritual or routine.

Mine looks like this:

6am take dogs out, food and water

6:15 warm lemon water and fill the jacuzzi

6:30 – 7:45 float, read, sip warm lemon water and plan my day

7:45 – 8:05 morning manifestation meditation

8:05 – 8:15 get dressed, pick up bedroom

8:15 – 8:30 create my morning green juice and pot of tea

8:30 Work!

I do this every day.

Some days I read inspirational books, some days great literature and some days blogs about increasing your blog traffic, increasing your Facebook followers or cool new recipes!

Every day when I am done I have at least three things I want to accomplish that day that will push my business along.

Your morning ritual could look completely different than mine and that’s cool.

Maybe you lounge in bed drinking a cup of coffee or maybe you go for a morning run.

Many of my clients start their day with a cup of tea and the paper.

How ever you start your day, try to create a morning ritual that leaves you feeling calm and happy.

You Deserve to be Healthy!

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photo at top of blog: Image courtesy of marin / FreeDigitalPhotos.net 

A Moment of Reflection – Okay I’m Done!

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Today is the day before my birthday.

A moment of reflection, introspection and pause.

With each passing year one gets a better perspective on what is important, who is important.

As I sit here in my office, over-looking my gorgeous yard and surrounding forrest, I observe the birds, the passing clouds, the disappearing snow and the whisper of plants anticipate breaking through the ground and feeling the sun on their little leaves.

It’s been a good year, not the best year, but good.

I’m centered and calm…..for this second.

But hey, it’s Spring….

I have my cool weather veggie seeds planted with a plan for the rest. of the garden…..

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I have my exercise and weight-loss goals set……

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I have new cooking clients that I can’t wait to feed……

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I have book lists, long-weekend getaway lists…..where I want to go hiking lists…..

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I have a good job…a better business..with plans for expansion and world-wide healthy food domination……

My heart is pounding….I’m excited….

I love Spring, new possibilities, breaking out of hibernation, warm sun and lots of green!

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So Happy Birthday and may this year be awesome…

May we set some and achieve most of our goals…

May you fall in love again – with yourself, your spouse, your pets, your kids, your garden, your food…..

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May we focus more time and energy on our health, building a stronge immune system,  rockin’ digestion,  tons of energy and longevity!

And may we have peace!

You Deserve to be Healthy and for today…..eat cake! (dairy-free, gluten-free cake!)

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Dog image at the top: Image courtesy of Stuart Miles / FreeDigitalPhotos.net