Posts tagged ‘holistic wellness’

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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April 29, 2014

The Tough Questions

Have you tried…? Have you heard about…? Did you know…? Thank goodness people everywhere are talking more about health and wellness. It’s becoming “cool” to shop at the Farmer’s Market and to add greens to your meal. At happy hours, I see organic drink specials and skinny versions of some traditional favorites. I appreciate that there’s a serious focus on self-care reform. With healthcare costs rising, and people having less time to get sick, a laser focus on self-care is inevitable.

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Two books by Rusty Gregory, I’d take a look at for a holistic health perspective. http://www.rustygregory.com

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I love the discussions I have with my girlfriends about health and wellness strategies. Building each other up is one of my favorite past times.

I had the opportunity to read: Self Care Reform, by Rusty Gregory. This author, out of Austin, Texas, asks the questions that go a step further from, “have you tried…?” I relate to his perspective that traditional medicine and strategies aren’t reaping the long-standing benefit of improved health. Too often, Americans are losing weight and inches, only to gain it back or expose new medical issues. Product A may help you lose inches and sustain your energy, but your liver is over-taxed or your colon is toxic. Too often, we attack a surface issue only to unveil a chronic issue limiting absorption of our fuel. As Rusty mentions in his book, even after decades of scientific research and study, Americans are getting bigger and sicker. Why? And, even more, why don’t more people ask this question of medical doctors? If you do, please let me know what they say. I am genuinely interested. (Email: info@laceypruett.com)

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With more Americans choosing natural remedies over prescription drugs for healing, I’m excited to see people doing what they can from where they are today. Resources are popping up everywhere, and you only have to go to your neighborhood bookstore to find reputable resources of instruction and encouragement. As a Holistic Wellness Coach, I am happy to be a resource to my detoxification clients, and I proudly suggest reading Rusty’s book, Self-Care Reform.

Within the book, you’ll ask yourself questions like the following:

  • What has derailed your past health goals, resolutions?
  • Which areas of wellness are most important to you?
  • How can you pull yourself out of a negative (un-motivated) slump?
  • What strengths do you have to draw upon during your workouts?
  • What would it take to change some negative habits you have?

Throughout the book, the reader has the opportunity to dig inward and identify some areas of strength and some challenging areas. With Rusty’s help, you’ll identify your wellness story; whether or not you’re alive and well and what exactly that means; identify enemies and goals, and you’ll build routines and strategies for lifelong change. What a gift! Check out Self-Care Reform today and start asking yourself the tough questions; the questions that matter most. Doing so, will take your wellness to another level. –Lacey Pruett

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Asking myself thought-provoking questions is therapeutic exercise for me. It’s healthy to check in with your mind and spirit from time-to-time.

Learn more about Rusty Gregory at: www.rustygregory.com or Tweet him @MaximumWellness

 

March 19, 2014

Ocean Freeze; Still a Breeze

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We are at the beach house for Spring Break this year, and it’s freezing. Ok, not freezing, but around 40-55 degrees, and NOT laying-out-in-the-sun weather. Despite the Cape Cod-like days, I’ve retreated to my daily jogs on the beach. I don’t usually do the same exercise on back-to-back days (it’s healthy to shake it up and there are so many activity options!) but somehow, being close to the water helps me loosen my grip on my rules and routine. I’ll shake it up, so I am not working the exact same muscles every day—sometimes sprint drills, other days it’s a beach boot camp routine, and some times it’s a sand jog and then Yoga. It’s tough to beat a steady-paced therapeutic run along the shoreline, but most of us can’t stop what we’re doing and run to a beachside town somewhere.

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Just sayin’

If you’re in a spot where a coastline isn’t accessible, check out these meditative, beach-like artists for your playlist:

 

  • Jimmy Buffett (duh)
  • Kenny Chesney
  • Colbie Caillat
  • Sheryl Crow
  • The Beach Boys
  • Elvis (I’m serious. Must be all of those old Elvis movies I watched.)

 Or simply search the words: top. beach. party. songs. 

Another tradition at the beach house is smoothies. Despite the cooler temps, I still made my favorites that I share below. There’s several farmer’s markets in the area, so fresh, organic produce is easy to find, and I pack my vanilla Advocare protein powder. (I also mix half a scoop of protein powder into steel cut oats with cranberries for a morning meal or snack. Yum.)

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Add some cinnamon if you want. I’m a cinna-addict!

1 cup spinach

1 cup frozen mango or peaches

1 cup freshly-juiced carrot juice (or store-bought organic carrot juice)

1/2 cup almond milk or coconut water

Shot of wheat grass

1 scoop of protein powder

 

 

ImageBlueberry Beach Babe

1 cup spinach

1/2 cup coconut water

1/2 cup kale

1 cup frozen blueberries

1/2 cup raspberry or cranberry

1 scoop protein powder (optional)

Squeeze one lemon on top and blend. Enjoy!

ImageFor you fellow Holistic hotties out there, download some Enya and take your meditation or Yoga practice to the beach at sunrise or sunset for a boost in your spiritual health walk. I’ve never felt closer to God than I do at these moments. This past trip gave me an especially relaxing session as I reflected on the Water Element. Symbolizing spirituality and wisdom, this therapeutic combination got me thinking about how the ocean is like life… or maybe it just reminds me of my life.

Read on and let me know if you can relate.

 

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  • Changes, like waves, are coming whether you want them to or not.
  • Sometimes, diving in is your best bet; then, you can start focusing on something else.
  • Let it go. It’ll drift where it’s supposed to go on its own.
  • The tide rises and falls by someone higher up than you. Why are you trying to control it?
  • The water is blue; the water is green, too. It depends on where you’re standing.
  • An overcast day at the beach is still a day at the beach.
  • It’s okay to spend some time by yourself. Some else may block your view.
  • Powdery, white sand is beautiful, until you have to run in it.
  • Protect yourself—remember the sun can burn you even if you don’t see it.
  • The ocean doesn’t belong to you, but the memories you take from it are all yours.

 Peace y’all, Lacey

 

February 11, 2014

Busyness, Juicing, and One-handed Blogging

ImageLet’s be real for a sec… I don’t always eat clean. And I drink alcohol. And coffee. Aaaand I just made Valentine’s S’mores with my niece. (Pausing for reactions and gasps…) When life hands me curve balls, I have my go-to items, products, and recipes to keep me on track. I have the ideals I strive to maintain–eat spinach every day, juice or have a daily smoothie, take my OneBode enzymes and multi-vitamin, and stay away from sugar (loops on the S’mores). Some days are filled with variables out of my control, which is why I carry a fiber supplement in my purse (a drink and supplements for variety on the road), Spark packets (for when I can’t even wait for the coffee to brew before starting my day), ImmuneCleanse (to boost my immune system even when I’m not getting the immune-boosting foods I need.) Supplementing is a way of life for me, and I think it’s fine to use helpers now and again. It’s the consistent choices you make that will appear in the mirror, on your skin, and in how well you function.  

2014 has started off to be one big curve ball, and I’m proud to say all of my helpers still don’t disappoint. I even managed to lean up and gain some muscle as a bonus. As I type this, I am sitting in an airport terminal unable to find a decent meal, so Advocare’s Raw Meal bar is the winner. I have my protein powder with me, but let’s face it, there’s no neat and classy way to prepare that in a crowded terminal. I’m leading a metabolic purification challenge group right now, so I’ve packed my travel smoothie blender to get my greens in. (The travel juicers available are still too cumbersome for me.) The day just goes better when it begins with juiced or blended greens. I blend in protein for heartier meals, fiber for filling snacks, and sometimes even frozen fruit for a different texture every so often. I think nutrition is better blended. Don’t buy it? Try it! I dare you! I wasn’t a believer, at first either. Now, I’m sorry I wasn’t more disciplined sooner. Note that if we ever have a business meeting together, we will probably meet in a juice or smoothie bar. 

Even during these hurried,crazy seasons of life, I still love sitting down to a home-cooked meal with my husband. It’s become even more cherished since we are such an on-the-go family right now. Using a little help to fill in the nutritional gaps in between these precious meal times helps us blend family, career, success, and… well, life well. 

My latest favorite blended creations

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The Apple Crisp

Ingredients

  • Apples – 5 medium (3″ dia) 910g
  • Celery – 2 stalk, large (11″-12″ long) 128g
  • Oranges (peeled) – 2 fruit (2-5/8″ dia) 262g

 

  

 

ImageLean Green Aid

Ingredients

  • Apples (granny smith) – 4 medium (3″ dia) 728g
  • Celery – 3 stalk, large (11″-12″ long) 192g
  • Kale – 2 leaf (8-12″) 70g
  • Lemon (peeled) – 1 fruit (2-1/8″ dia) 58g
  • Spinach – 4 cup 120g

 

Liver Refresher

Ingredients

  • Apples – 4 medium (3″ dia) 728g
  • Cabbage (red) – 1/4 head, small (4″ dia) 141.75g
  • Lime – 1 fruit (2″ dia) 67g

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A-Game Drink

Ingredients

  • Apples – 3 medium (3″ dia) 546g
  • Celery – 4 stalk, large (11″-12″ long) 256g
  • Ginger – 1/4 thumb (1″ dia) 6g
  • Lemon (with rind) – 1/2 fruit (2-1/8″ dia) 29g
  • Spinach – 5 handful 125g
  • Protein powder – 1/2 serving

 Oh and by the way… I typed, prepared, and posted this blog with one hand, as I rocked by new baby niece to sleep with the other arm. Yes, I have my super hero cape on. Cheers!  –Lacey

*Use LACEYFIT as a promo code to get 20% OneBode supplements just for reading this blog. http://www.onebode.com

*To join the FlushTox challenge, email lectrofit@gmail.com and follow @Lectrofit on Instagram.