Posts tagged ‘anti-inflammatory’

May 6, 2014

How to Undo an Overdo

ImageYou did it–rather, you overdid it. You ate too much, drank too much, or simply had two desserts you didn’t need and fell asleep on them. This morning, you feel well, frumpy. Don’t fear, you didn’t do as much damage as you think. Remember a pound equals 3,500 calories. So, even if you ate the entire box of donuts, and washed them down with a jug of whole milk, you’re out a pound. Despite the sugar shock you placed on your body, you’re going to be okay. In the whole scheme of things, it’s really not a big deal. Chock the day up to an “off day” and gear up for a new day. Here’s the game plan:

Image#1. Spend the day drinking (guzzling) water. Drink water as often as possible. You need to literally flush your system of the toxins you consumed during your indulgence.
#2. Eat 24-30 grams of fiber throughout the day. Do not go to sleep until you’ve ingested this fiber. Fiber works as a broom within your system to “sweep” out toxic buildup which makes it easier for fat cells to move through your body.
#3. Get 30-1 hour of activity. Literally, go sweat out the toxins. (Are you noticing a key word?) If possible, book an ion cleanse to help move toxic debris along. 
#4. Stick to stuff from the earth: grains, water, fruits, vegetables, beans as much as possible. Grab most of your calories from these foods.
#5. DO NOT STARVE YOURSELF or limit your calories below 1,000 calories. Depending on your height, weight, and age, you need a certain amount of calories to keep the fire burning within your system. Think of your metabolism as a fire. Think of these foods as lighter fluid, which boosts flames. On the contrary, foods that are high fat, highly processed, high sodium, or with many preservatives act like dirt/sand which puts a fire out. Trust me, you don’t want your fire to burn out. If it does, your body stops burning fat and calories as efficiently. This tip is especially important immediately following a day of over-indulgence.
#6. Drink tea once or twice throughout the day. I say caffeine is a-okay!* It’s my experience that caffeine also helps keep things moving–if you know what I mean. That is exceptionally important after a splurge as well. (*I want to make it clear that there is zero scientific research attached to this statement. It is purely my personal opinion.)
#7. Your taste buds may feel a little deprived since they got a mouthful–literally–yesterday, don’t give into them. Remember that the first bite of anything is the most savory, so if you are feeling weak, just have one bite of the indulgence. One small bite will not derail your efforts.Image
#8. Get a good amount of sleep. Your muscles and digestive system regenerate as you sleep, so give your body time to do this. Also, if you’re asleep, you’re not consuming anything
#9. Plan out tomorrow’s meals. Planning ahead ensures that you’ll have the supplies needed and fuel yourself appropriately.
#10. Spend a few minutes looking in a full length mirror before you go to bed. Say three nice things about your body and appearance. Smile at yourself. heck, even blow a kiss!

For more tips like these, or for personalized, goal-specific wellness coaching, email: lectrofit@gmail.com. Love yourself! 

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August 7, 2013

‘Tis the Season for… Cinnamon!

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‘Tis the season… for cinnamon! I promise I won’t chat holidays just yet, although who doesn’t like a warm house filled with the aroma of cinnamon apple pie? That yumminess aside, I love knowing about the benefits of one of my favorite spices: Cinnamon! Nothing reminds us of the holidays quite like cinnamon does, but let’s not save such greatness for just the holiday season. I dare you to incorporate cinnamon year-round. Here’s why!

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Cinnamon is one of the world’s oldest-known spices and has healing properties that rival many other products on your spice rack. It’s natural anti-fungal, anti-bacterial, and antioxidant properties make it easy to have a love affair with cinnamon. Go ahead! Smell it, taste it, wear it… indulge! Try to incorporate it into your everyday routine to reap the most benefits. Not sure where to start? Here are some suggestions:

Brain Power Booster

It was found that smelling cinnamon boosts cognitive function and memory. Carry a cinnamon stick around with you, and take a whiff every so often to keep you focused at work or school.

Pain Reliever

Cinnamon is used to treat pain because it reacts with the hormone-like substance prostaglandin, which contributes to the contraction and relaxation of muscles. Sprinkle some in your bath water!

Diabetes Treatment

Studies have been conducted on diabetic patients, whom were each given one-quarter of a teaspoon of cinnamon over 40 days, researchers observed that patients’ blood sugar levels fell as much as 30 percent.

Weight Loss

Because of cinnamon’s effectiveness in reducing insulin resistance – research reports that cinnamon triples insulin’s capacity to metabolize blood sugar – the spice can thus reduce hunger and sugar cravings, which leads to weight loss.

Menstrual Aid

Cinnamon has been used for centuries to help women with heavy menstrual bleeding. (You’re welcome!)

Circulation Booster

Cinnamon is commonly used to thin blood, which in turn increases circulation throughout the body. This not only helps to reduce pain in troubled areas but promises that oxygen is being supplied to the blood cells. Cinnamon is also a great dietary complement for heart attack survivors.

 Complexion Enhancer

Due to its anti-fungal and anti-bacterial qualities as well as its antioxidant power, cinnamon is effective in treating acne and skin blemishes. Mix 1 teaspoon of powdered cinnamon with 3 tablespoons of honey, apply to the skin, and let the mixture sit for a few hours or overnight. Wash off with warm water.

Cold and Flu Reliever

Cinnamon is commonly used across East Asia and Europe as a warming herb for conditions involving the body to become cold. In these cases, cinnamon is combined with ginger to treat a cold or flu.

Yeast Infection Fighter

Cinnamon can be used to stop medication-resistant yeast infections. High blood sugar levels can lead to candida overgrowth, and cinnamon is helpful in lowering blood sugar levels. Cinnamon’s anti-fungal properties are also helpful in combating the effects of a yeast infection.

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My Favorite Cinnamon Uses

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If you have no time…

  • Add cinnamon to your vanilla protein shake
  • Sprinkle Cinnamon on apple or pear slices, dipped in cashew butter
  • Put cinnamon in your morning coffee to start your day off with zest
  • Having a spinach salad for lunch? Sprinkle some cinnamon on it!
  • Cinnamon on baked chicken shakes up an otherwise bland protein option

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If you have the time, here’s a favorite recipe…

Cider-Glazed Roots with Cinnamon Walnuts

Ingredients

  • 3 pounds assorted root vegetables, peeled (see Tip) and cut into 1-inch pieces
  • 1 cup apple cider
  • 1/4 cup dark brown sugar
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped walnuts
  • 1 tablespoon butter
  • 1/8 teaspoon ground cinnamon

Preparation

1. Preheat oven to 400°F. Make yourself a warm cup of herbal tea.

2. If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil. Now, add cinnamon to your cup of herbal tea, and sip.

3. Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more. Ask someone about their day… husband, children, or call and put a friend on speaker phone. Tell her you’re cooking but wanted to chat–you’ll make her feel important and special.

4. Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly. Tell the family something fabulous is coming!

5. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts. Give your favorite pup (or husband) a taste and celebrate their gratitude over such a yummy treat.

 (recipe compliments of http://www.eatingwell.com plus my own additions)