Posts tagged ‘advocare’

December 4, 2013

Keep It Moving…

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Where’s the healthy options tray?

We hosted some of my family over the Thanksgiving holiday, and although I spend majority of the year coaching clients on best nutrition and exercise practices, I enjoy sharing meals filled with holiday favorites. Everything in moderation–even candied yams.

So, how do I emerge on New Year’s Day without weight gain or illness? I supplement. Say what you want about nutritional supplementation, but America’s disease stats aren’t selling me on the whole “you can get all your nutrition from food” practice of the past.

Before Thanksgiving week, I had just completed a 30 Days to Better Health detox program. Heading into the holidays, I knew my body’s systems were functioning optimally, so I enjoyed a few of my holiday favorites throughout the weekend.

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Be sure you know what is in your supplements and how they are made.

One of my favorite (and most beneficial) supplements is fiber. Your quality of health begins and ends in the digestive tract. Furthermore, the higher the quality of input, the higher performance you’ll receive from your body’s systems. Around holiday time, I commit to a daily fiber drink that contains 10 grams of a blend of soluble and insoluble fiber. This convenient packet travels with me, can be mixed on-the-go, and tastes great at any hour. You want a mix of both types of fiber in your system, and here’s why:

            Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

            Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Now I know most of you just made a mental note of certain foods listed above that you can’t eat. The reason I choose to supplement for health elements such as fiber, is because I rarely have the chance to consume high fiber foods. My life moves at a speed more conducive to nourishment on-the-go, and on those rare occasions we gather around the dinner table for a well-planned meal, most people don’t make recipes with high-fiber ingredients. Go figure.

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My advice for navigating through the holiday season? Supplement with quality fiber (and I don’t mean one mixed with a bunch of synthetic nonsense) and a probiotic for the duration to keep yourself satisfied and to keep the not-so-healthy-options (and toxic debris) moving through your digestive tract before they cause damage.

Here’s my usual morning meal during the holiday season:

Advocare’s Meal Replacement Shake (berry) mixed with Advocare’s Fiber drink (peach). Drinking this, post-workout, makes me feel like I can take on anything the day brings me.

Here are some other benefits of a high-fiber diet that nobody will discuss at the cocktail party:

            Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.

            Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

            Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.

            Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

            Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.

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I took a separate piece of luggage to the Mrs. United States Pageant in Las Vegas for my supplemental nourishment and workout gear.

I know fiber isn’t a glamorous topic, but neither is disease, obesity, and low self-esteem. There is a way to stay on track with your health goals, and enjoy your holiday season.

A final thought for you… based on several different studies I’ve researched, the average daily fiber recommendation for adults is 35 grams for males and 25 for females. With all the processed foods and drinks out these days, a little extra wouldn’t hurt us.

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June 12, 2013

Nailing Down Common Health Concerns

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Happy nails equal healthy YOU!

I recall having coffee with a coworker senior to me, when she looked down at my hands around my mug and said, “no moons.” Excuse me?  Up to that point, I didn’t know that you could tell a person’s B-12 levels by whether or not they had half moons on their nail beds. Go ahead; take a look at your nails… I’ll wait…

I was surprised that my coworker looked past my uneven fresh-out-of-acrylics short nails to observe my half moons, but we were discussing my lack of energy, chronic fatigue, and loss of memory that had transpired that year. I was a historically active, fit, energetic person about three years into my corporate career when I started feeling less energetic, and becoming frequently fatigued throughout my day. I couldn’t put my finger on the issue, but she did!

ImageLooking back it makes perfect sense. In college, although I was committed to my running and indoor cycling workouts, a proud regular of Bodyworks gym in Lubbock, Texas where I got my body in competitive shape for both Miss San Antonio USA and Miss Lubbock USA, I did not eat well. I shiver looking back at the mounds of canned fruit and vegetables I ate. Hey, I was on a college-kid’s budget, and canned food kept well for a long time. (That should have been a hint it wasn’t nourishing.) I cringe when I think about the bowls of cereal I ate for dinner. After all, whole grain cereal promised sweet dreams at the end of a long day, and milk warms the soul right? It was the perfect “go-to, readily-available” meal. Reek! I’m certain that four years of college and three years of making a name for myself in the corporate world (and in the Dallas, Texas social scene) didn’t leave me nourished, and the lack of vitamins and minerals probably started taking its toll on my body.

This same coworker directed me past the inadequate and “cheaper” supplements on store shelves toward Advocare nutritional company, headquartered north of town. High-quality supplementation and a nutritionist that I still credit to this day for my healthy relationship with food have allowed me to reverse any past damage and to propel my health and wellness into a place where I can flourish. We should all set ourselves up to flourish in life!

So, how do your nails look? For my acrylic nail-wearing glamour sisters, don’t despair. Simply take a look the next time you’re in for your “soak off.” If you don’t see half moons, let’s chat about how to get that B-12. Healthy levels of vitamins and minerals exude beauty through your skin, hair, nails, and attitude. You’ll have folks stopping and gasping in no time saying, “WOW—look at the vitamins and minerals on that girl!”

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Internal beauty shines brightly!

What are your nails trying to tell you?

Pale Nails: This could be a sign of impending anemia, congestive heart failure, liver disease, or malnutrition

White Nails: If the nails are mostly white with darker rims, this can indicate liver problems, such as hepatitis.

Yellow Nails: Hello, fungal infection! This can also be an alert to a more serious condition such as severe thyroid disease, lung disease, diabetes or psoriasis.

Blue Nails: Breathe, my friend! This is a sign that the body isn’t getting enough oxygen. This could also indicate an infection in the lungs, such as pneumonia.

Rippled or Pitted Nails: This may be an early sign of psoriasis or inflammatory arthritis.

Dry, Brittle Nails: Check out your thyroid if you have nails that frequently crack or split; However, cracking or splitting combined with a yellowish hue is more likely due to a fungal infection.

Finally… one close to my heart as a former nail biter: Biting your nails could be a sign of persistent anxiety or obsessive-compulsive disorder. Alas, good things can come out of the not so good, and I learned about ways to relax and create calmness through guided meditation and breathing exercises. I hope to visit with you more about ways to nourish your mental and emotional wellness with future posts. If you simply cannot stop biting your nails (or cuticle skin), it’s worth discussing with your doctor or wellness practitioner.

Since low Vitamin B-12 levels are common these days, here are other ways you can tell you may be low on this important vitamin:

Tingling hands and feet

Numbness

Memory problems

Feeling exhausted

Depression

Sensitivity to noise

Lots of brown spots

Bleeding gums

Burning sensation (possibly on thighs)

Legs hurt and “jump” at night

Pain, including bone pain in legs

Balance problems

Heavy menstrual bleeding or nose bleeds

P.S.: If you’re wondering why it was important that I mention my coffee shop friend was older than me, it’s because lately I’ve found those senior to me fascinating! I encourage everyone to get to know the senior citizens around them. They have the best stories and you could learn a thing or two from someone who’s been around the block a few times.

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My Grandma Lucy and I. She’s a hoot!

Joyfully and in health, Lacey

May 29, 2013

Time to Detox?

It's not a glamorous topic, but it'll make your health shine!

It’s not a glamorous topic, but it’ll make your health shine!

Hello friends… it’s your personal Detoxing Diva here, eager to help you move quickly from some not-so-great food and beverage choices this past weekend. I’ll start by professing: You didn’t do as much damage as you think, and it IS reversible. (Repeat often the next few days.) That said; let’s get to the good stuff.

Amazingly, I received an increase in orders for our Herbal Cleanse Monday evening and Tuesday morning. The fact this time period is right as folks are winding down there holiday weekend celebrations or making the challenging transition from “weekend mode” to “work mode,” leads me to think that lots of you are trying to un-do the weekend and get back on track with your clean eating and mean training. Let me help!

The reason I said our Herbal Cleanse is because I have a long-standing relationship with Advocare nutritional products, and the Herbal Cleanse product is an all-inclusive herbal detoxification system to “right-set” your body to cleanse itself of unnecessary toxins and to welcome the nourishing attributes of your diet and supplement choices. Good fats, bad fats; wholesome carbs, simple/bad carbs… who cares if it all gets stuck in your gut and intestines to rot?

The 10-day detox system comes in two flavors--citrus and peach.

The 10-day detox system comes in two flavors–citrus and peach.

Advocare’s WELL, TRIM, and ACTIVE lines helped me move from a flabby, skinny chick to a lean, mean, competitive machine. Okay, I’m not a machine, but I was a pretty good pageant competitor for several years, dropped 10 pounds of fat and gained muscle strength, completed two marathons and 12 half-marathons, and excelled in the corporate world for 12 years fueled with Advocare—and I’m not done yet! I retired my corporate heels to focus full-time on helping others find, create, and live their healthiest life. It’s now my job to make you aware of how important it is to detox your body regularly (among how to implement other healthy habits.)

Becoming an informed nutritional enthusiast, and an Advocare Advisor, helped me represent myself well whether I was on the marathon trail, the corporate stage, or the pageant stage—and everywhere in between. Advocare is one of several great supplement companies available to you, but I can only speak to the scientific research, NCAA-approved, athlete-endorsed attributes of Advocare’s products. For these reasons and more, I trust Advocare for myself, my family, and my clients.

        If an all-inclusive detoxification system isn’t your thing, here are some helpful tips to help your body rid itself of unnecessary toxins you may be carrying around. As for that over-indulging that may have occurred (you don’t have to tell me), don’t beat yourself up. Part of living life is enjoying the moment and not worrying about occasional slip ups. Dust yourself off and get back on the healthy road.Implement positive talk ASAP! Do not let one bad meal (or one day of forgetting you’re a health god or goddess) send you spiraling into a well of woes. Accept the past and fill your week with good, clean decisions.

Essentia Water Water for blog Sweat is fat crying

      Pick up some Essentia Water and chug-a-lug. People under-estimate the power of good clean, high-pH water and its ability to flush toxins quickly through your systems. Water is fuel for your digestive system. Don’t ever let your tank register empty!

      Put on your favorite workout attire and get moving. Exercise and sweating are both excellent detoxification strategies. This is the week to challenge yourself. Get after it!

      Detox your mind. When cravings hit, and you recall some of the treats you consumed over the weekend and start to miss the tastes—STOP! Food is not anyone’s true source of emotion. Something else is making you happy, sad, joyful, somber… figure out what it is and get to know yourself a little better. Consider jotting down some of your thoughts.

      Be fiber-friendly. Most Americans do not get enough fiber. Make it your mission to consume more fiber this week. An added perk will be speeding up the detoxification process for your body. Yay!

To check out Advocare’s Herbal Cleanse product, go to: www.fitandfunlifestyle.com. You can learn more about the system, ingredients, and what makes it so great for your body. As a treat for you, here’s one of my favorite fiber-friendly recipes using Advocare’s fiber drink powder. (You can also substitute your own favorite powdered fiber.)

A yummy way to get your fiber!

A yummy way to get your fiber!

Fiber Muffin Recipe

DRY INGREDIENTS

6 packages Fiber drink

1 3/4 cup whole wheat or gluten-free flour

1 1/2 tsp. cinnamon

Dash of nutmeg

1 tsp. baking soda

1 tsp. baking powder

DIRECTIONS

Mix dry ingredients together. Then add the following ingredients:

1/3 cup honey

1 cup applesauce- the kind without sugar added

2 egg whites

1 1/2 tsp. vanilla

1/2 cup soy milk or almond milk

Fold in one large chopped apple.

Spoon into a non-stick muffin pan or use paper muffin cups in your pan. This makes 12 muffins, and you may pile the batter up as they do not raise much. Bake at 350 for about 20-30 minutes.

Happy detoxing, friends!  — Lacey

March 20, 2013

ARE YOU AN EMOTIONAL EATER?

 

Are you an emotional eater?

Are you an emotional eater?

 

“Are you an emotional eater?” No, I said, in a 21-year old, annoyed, eager to leave, definitely not opening up to a stranger sort of way. I couldn’t explain the twenty pound weight gain my senior year of college, and my doctor suggested a visit with a specialist for further analysis. In this case, my second opinion was requested from a Nutritionist. Up to now, I’d never seen a Nutritionist, since I got more than enough diet suggestions, advice, and tips from People and Cosmopolitan Magazines, 90210, my circle of girlfriends, and my boyfriend. The weight gain didn’t make sense because I was eating the way I always did, maintained a moderate jogging schedule. I even became recently interested in Yoga, although I wasn’t very patient with my practice. Still, my clothes kept getting tighter, and I constantly felt sluggish, both of which made me moodier than usual.

Do you eat mindlessly?

Do you eat mindlessly?

In traditional form, the Nutritionist asked that I write down everything I ate for a week. Despite the lack of amusement on my part, I was committed to getting better and agreed to carrying a journal around everywhere I went. I was honest and thorough with listing out my foods, and I’m still amused at one day’s list: coffee with cream… bagel with cream cheese and a banana… two egg and potato tacos… chips and salsa… a bag of Chex Mix… Twizzlers… two beers… chips and salsa… two more beers… a chicken sandwich and one tater tot… another beer… and a half of a hamburger. I’m certain this was a day where I went from my internship (producing the morning show at the CBS affiliate in my college town), to class, and out with friends—obviously to a patio for live music. The hamburger was surely one I split with someone in the car on the way home from where ever we went out that night. Ah college life!

As the Nutritionist and I reviewed my week’s-worth of nourishment, I tried to explain the decisions I made, feeling justified with each one. She listened but never looked up from my list and her note-taking. After all, this is how I ate for years and managed to maintain my figure and weight up until now. I’m sure she internally scoffed at the alcoholic drinks, but I drank light beer, and I drank less than most people I knew. I was convinced I was eating fine and that food wasn’t the culprit to my health woes. After all, it’s just food. It goes in our bodies, leaves our bodies, and life goes on. I. Was. Wrong.

Poor_Eating_Habits

The years of food and drink decisions I’d made up into that day had finally caught up with me. The damaging effects of processed carbohydrates, chemical-laden foods, natural resources altered with poisonous preservatives had finally clogged me up and created a backwash of toxicity and lifelessness. “How depressing! At 21, my equipment is broken?” As I sat in the Nutritionist’s office, mentally ordering a wheelchair for myself, she pulled me out of my slump and said it’s all reversible, fixable, and preventable. We went to work, and I found my new relationship with nourishment and hydration. Food and drink were no longer good and/or bad; I had control over what I put into my body; I still had fun. After detoxing via juicing, a gentle herbal cleanse (from Advocare), and journaling, I felt my body return to its flourishing, youthful, healthy state. I also witnessed my return into my favorite jeans! Would you believe that the journaling was my favorite part of the journey? It turns out, I did mistaken emotion and stress for hunger and thirst. After I started listening to my body to identify true feelings of hunger and true emotions that life brings, I felt more in control at meal times. Once I started seeing food as fuel and not entertainment, comfort, or companionship, I found wellness. Most importantly, I haven’t felt deprived, sluggish, or moody with my new fit and fun lifestyle.

Change your outlook on life and you change your relationship with food!

Change your outlook on life and you change your relationship with food!

Maybe you’re aware of some of these eye-opening statistics, but just in case:

9 out of 10 women are unhappy with their weight, shape, or looks
8 out of 10 women are on a diet
40% of 9 year-old females have been on a diet
Over 98% of people who lose weight by dieting gain it back within a year
Over 65% of people complain of digestive issues
Over 50% of people complain of constant fatigue

Why do we keep struggling like this? Because I was an uneducated, deceived, irritated 21-year old once, I can answer my rhetorical question: because the truth is not perceived as fun or easy. As a Healthy Housewife, I’d like to challenge this worldwide, long-standing opinion that fitness and health is dull, lifeless, and difficult and shout from the rooftops that it is simple and fun to live a lifestyle of health and wellness. Let’s join hands with the other sassy, fun, and flourishing women in our lives and start using food as your medicine, fuel, and greatest health resource!

***Special thanks to The Institute for the Psychology of Eating and to The Institute of Integrative Nutrition for being resources in my life and leading me into my current holistic perspective of nourishment. Also, thank you to Advocare for providing me products that supplement my life and passion!

Thank you for reading my blog!

Lacey Pruett

www.LaceyPruett.com