Why I Believe in My Superfoods

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This is how Superfoods make me feel! And, for a girl w a chronic pain and fatigue disorder, that’s pretty damn special!

Superfoods…  a health term that gets thrown around A LOT these days, huh? So, what are they? Why are some foods super and some not? GOOD QUESTION! It’s taken me a long time to figure it out too. If you want to know the truth, I’m still learning more every day!

My superfoods have changed the way I am able to live. I have multiple chronic illnesses that were being controlled by what I was putting in my body.

I don’t like veggies very much. I’m a very picky eater, my grandmother used to call me “finiky”… it’s a texture thing and an anxiety thing for me. If I think I don’t like it, I don’t like it… I know, grow up, Katie. I’ve tried. I’ve gotten better, but I’m just not one that likes a big variety of foods.

I know I can eat plenty of protein and fiber (kinda) and goods fats. Y’all do know the necessity of good fats, right? The whole fat-free thing is a bunch of milarchy. It’s crucial that our bodies get good fats and if they don’t multiple disease processes can appear. Good fats keep our brain working… our brain controls EVERYTHING!

Did you know you can get TOO MUCH PROTEIN, and it will make you gain weight just like sugar will? Actually, when you eat too much protein, it turns into sugar, and then fat. That’s why I’m not a protein shake kinda girl, I’m a SUPERFOOD shake kinda girl. Sure, I need protein, but I eat protein… eggs, steak, chicken, and bacon aren’t the hard part for me, it’s the veggies. Yes, I was that kid, and still am at 46.

So, how do I get my veggies, I have some that I love and we have them with dinner each night, some days I have Caesar salad w meat on it for lunch, but my Shakeology fills in the missing nutrition. #winning

Why Shakeology?

I took this holistic nutrition class and learned about adaptogenic herbs. Cool things, those adaptogens… they help my body adapt to stress. I didn’t know food did that!!! Did you?? Adaptogenic herbs help my body detox and fight the stress of everyday life and the toxic substances that I breathe in and ingest.

Then, I learned that Shakeology has digestive enzymes and prebiotics and probiotics. Why does that matter? Have you heard of digestion? I know, stupid question… Digestion is the process of absorbing nutrients to fuel our body. Here’s the thing, we need digestive enzymes to help absorb the good stuff and not the bad, we need prebiotics to help feed the probiotics. Those probiotics help digest the food we eat so we can absorb the nutrients. These enzymes and natural organisms used to be in our food.

Ever heard of phytonutrients and antioxidants? These are the super greens and funny sounding plants that provide immune benefits. Did you know with a healthy immune system you can fight off almost any disease there is, including cancer? I know I sound like a nut, trust me, it was new to me when I first heard it too. I am a total believer though, I’ve seen too many people get healthier by committing to holistic nutrition.

Did you know that antioxidants actually are like a detox for your body? Seriously! Isn’t that cool!? They help eliminate free radicals. What are free radicals? There are toxic substances that float around in our bodies from different environmental assaults (foods, stress, organisms, chemicals, etc.). Antioxidants eliminate those free radicals… SWEET, give me some! I’m all for free, but not when it comes to toxins in my body, that’s what weakens my immune system. Not cool!

So, what else do I need to tell you?? Oh, yea, there IS protein in Shakeology. What I found in the past was most protein shakes are whey or soy, both are inflammatory for most people. (More about chronic inflammation and how it contributes to disease here.) Whey, soy, and too much protein are going to cause weight gain, which is not what most people are looking for.

My choice for protein is plant-based proteins: quinoa, oat, rice, flax, chia, and pea. Why? flax and chia have omega 3 fatty acids which are good fats that my body needs. I don’t want whey because dairy is inflammatory. I significantly limit soy because soy is bad for our endocrine health, want to know more -> read this.

You see, Shakeology is my way of getting 70 different anti-inflammatory foods, most of which I don’t know how to source or prepare. That’s A LOT of holistic nutrition in a tasty treat, folks!

Superfoods are super important for the long-term health of your body. If you’d like to know more about the choices I make, reach out, let’s chat. If you want to join my groups, I’m happy to be your health coach, we ALL need a health coach (mine makes my world a much easier place to navigate). If you want to contact me via my coach website or order Shakeolgy, start here, or you can find me on Facebook @ Katie Pink Tolley

I hope you find a way to make your wellness journey enjoyable. Don’t be afraid to ask for help. We all get by with a little help from our friends. 😉

If you’d like to hear what’s so special about Shakeology from the developer herself (yes, HER, one of my heroes, Isabelle), click here.

Oh, I should probably add the health issues that I had that are almost non-existent now that I practice an anti-inflammatory lifestyle 90% of the time along with adding in Shakeology: Asthma, Allergies, Thyroid imbalance, Eczema, Restless Leg Syndrome, Irritable Bowel Syndrom, Constipation, Anxiety, ADHD, Sleep problems, constant stomach pain, Fibromyalgia and Chronic Fatigue Disorder. Yea, that’s tiring to even think about, so glad I found holistic nutrition and these superfoods. They’ve changed my life, actually, now I can live my life! #golden

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Graphic compliments of Beachbody

As always, Enjoy the Journey & Be Well. ~kp

Why I Believe in Functional Fitness

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NEVER SAY NEVER

Contrary to popular belief, I am not superwoman… I’m soooo far from it.

I AM Katie Pink extraordinaire though… that works for me. It’s taken me a long time to figure that out. My path has had many avenues and many dead ends, paths that were laid out for me, and paths I foraged own my own. I’ve grown from all of it. What I’ve learned is that I need to keep FUNCTIONING at my most extraordinary. I don’t like the alternative.

Life is HARD. Life is always full of stressors. Life is about how we learn to navigate the challenges. I deal with a bad hip and short leg, Fibromyalgia, scoliosis, asthma, irritable bowel, and a few other diagnoses. I’ve lived with pain all my life. Having strong muscles to support my body equates to less pain. When I workout, I feel strong. Not only physically, but mentally and emotionally too. I am better able to “function”.

As a child athlete, I’d always been in decent shape. I didn’t realize all those years of soccer, gymnastics, skating, tennis, biking, hockey, etc. were actually like pain medicine. When I stopped doing all of those activities, the pain increased, I didn’t know why. I was young and didn’t think about how my body worked. I didn’t think about the everyday function of my body. I didn’t think that all those activities were keeping my muscles strong and “functioning”.

I was diagnosed with Fibromyalgia at 25, just weeks before starting nursing school. I was told to decrease my stress and exercise more. HAHAHA. That was an oxymoron knowing what the demands of nursing school were going to be. I didn’t workout, but I did work, as a waitress, the physical demands of the job helped to keep me strong in some ways but sure didn’t help that back pain. I was functioning, but barely.

I’ve learned a bit since that initial Fibro diagnosis. I’ve struggled with my pain, my sleep, my stomach, my hip, my anxiety, my ADHD, and that little voice in my head that doesn’t always believe in me (she’s not nice). I made sacrifices. I missed opportunities with loved ones. I missed opportunities to learn. I missed opportunities to enjoy my life… because I wasn’t functioning.

I’ve learned that the secret to dealing with chronic disease is maintaining “function”.

So, my goal is “functional fitness”… What does that mean? It means keeping my body functioning the best it can with all the stressors that life brings. Life is not going to stop and allow me to regroup and take breaks, it just keeps on happening. If I’m not happening with it, I’m losing. When I’m losing, I’m not functioning at my best. See the circle there?

So, what do I do? Strength training, core training, yoga, pilates, workouts that keep my body functioning. When I say functioning, I mean, full range of motion in my joints, no pain (or very little), a digestive system that absorbs nutrition and eliminates toxins, a sleep schedule that doesn’t leave me tossing and turning at night, a life that I can enjoy with the people that I love. That isn’t the way it’s always been, and it’s not fun to not function.

Non-functional means pain. Non-functional means sleepless nights. Non-functional means exhausting days. Non-functioning means missing important events and milestones. Non-functioning to me… means not living. It’s depressing and demoralizing, and I didn’t like it. That’s why I speak out about my health and how I’ve started to save myself.

In saving myself, I’ve saved my marriage and my family. In saving myself, I’ve also learned how to make my family healthier and happier. I’ve learned how to help them avoid chronic illness and disease, or at least how to make it more “functional” and that’s not easy.

Today, I wanted to share all this with you. The ones that believe in me. I want you to believe in you too. I’m an example of what you can be. I’m also willing to help you figure out the secrets I needed to figure out. I share a lot of those secrets in my health and wellness articles.  I also share a lot as a Health Coach because I enjoy helping people feel better. It helps me believe there is hope in the world. If I can help one person feel better, I can help two. And, one by one, we can make our world a happier and healthier and more functional place. That works for me, and I think it just might work for you too.

Enjoy the Journey, Friends… that’s what it’s all about!

exceed your limits

 

Small Dose #13 – Getting the “Wild Things” back to a Sleep Routine

HI! I wanted to write a short post to help you get those kiddos back into a bedtime routine before school starts.

It’s fun to hang with the “Wild Things” during the summer!

If you are anything like us, your kids have had a liberal or non-existant sleep schedule during summer. That is one of the fun things about summer when you are a kid!!

I recommend getting back into some sort of routine 1 -2 weeks before school actually starts. Kids don’t automatically just go to bed at 8:30 if they have been able to stay up until 10:00 for a few months.

So, here is my advice for getting things back on schedule:

1. Start your kids on a consistent bedtime. Pick whatever their average bedtime has been.

2. Every 2-3 nights make that bedtime earlier by 15 or 20 minutes, i.e.: start at 10pm a few nights, after 2 nights make it 9:45, then a few nights later make it 9:30, etc…

3. Turn the TV OFF!! If I teach you nothing else, please understand how important it is for kids to have about an hour of “No Screens” before they go to bed. They can look at a book, take a warm bath, play quietly in their room, anything that is relaxing for them. NO TV, ipad, Computer, video games, etc. This is the perfect opportunity to get them back into reading.

4. Make the routine before bed consistent. I’ve mentioned my “bath, book, bed” mantra in my blog on sleep. Kids function best when they have a consistent routine.

5. Tell ’em you love ’em, xoxo, and then it’s Lights Out!

For more information on kid’s sleep, please check out my blog Sleep is Crucial for Healthy Development.

I hope you and your family have enjoyed the summer and have been able to spend some quality family time together.

Remember, it’s all about Enjoying the Journey!! 😉

Sleep is Crucial for Healthy Development

Amount and quality of sleep impacts children in every aspect imaginable. Sleep is crucial for proper growth and development, as well as daily functioning. Sleep is essential for neural development, and even a modest decrease in adequate sleep can decrease cognitive ability. According to The Journal of Developmental and Pediatric Behavior, there is a link between preschoolers who sleep less than 10 hours a day and behavior problems.  There is a significant correlation between hyperactive and impulsive behavior and short sleep duration.

I meet many parents that don’t understand the importance of sleep. I have parents bring their kids in to be evaluated for ADHD  and one of the first things we discuss is sleep. If a child is having sleep problems, we need to help correct the sleep issues before thinking about ADHD as the problem, it could be sleep deprivation.

Some parents will tell me their child goes to bed when they get tired. REALLY?? I’m thinking this doesn’t usually go over well. This may work on rare occasions when the child goes to bed at a reasonable time and is following the bodies natural sleep signals. Most children have a natural “window” when they will exhibit signs of sleepiness; rubbing eyes, slowing of activity, etc. If the child doesn’t go to bed during this time, they have an adrenaline rush, which keeps them up for a few more hours, and way past their bedtime!

Children should be expected to sleep in their own bed, and have a good bedtime ritual and schedule from a very young age. Good sleep hygiene makes all the difference as children grow and develop into adulthood. I’m not an advocate of co-sleeping. It may work for some families, but most of the time, the kids disturb the parents, and the parents disturb the kids. I’m all for early morning cuddling, after everyone has had a good nights sleep.

Getting an inadequate amount of sleep actually leads to nighttime wakening. For a child that is having trouble sleeping through the night, it is important to make sure the child is actually getting enough sleep. When children are tired, they will actually show signs of hyperactivity and irritability rather than signs of being tired.

Are their medical reasons that a child may not sleep well?? YES!! Children with Attention Deficit Hyperactivity Disorder (ADHD) often have trouble falling asleep because they have trouble turning their brain off. When it comes to sleep and ADHD, each affects the other… ADHD can interfere with sleep, and sleep can make ADHD worse! Talk about a double edged sword…  When Josh was a baby we put him to bed with classical music for the first 2 years of his life, this worked wonders, but he decided he didn’t want it anymore when he was 2. Now, we use a “white noise” machine. If you are worried you child may have ADHD, check out my post Hyperactive or just busy…Could your child have ADHD?

Another medical problem that could interfere with adequate sleep is sleep apnea. Children that have allergies, causing swollen tonsils and adenoids, can have sleep apnea. For allergy info, check out Springtime & Sneezes…You might have allergies if… Children that  suffer from obesity are also high-risk for sleep apnea. Obesity can cause many other medical problems that I will address in a future post.

So, what can we do as parents to help our children get adequate sleep??

  • A good bedtime routine can help; bath, book, then bed is a common mantra of mine.
  • Read before bed, but read books for pleasure, or magazines, things that are of interest to the child. I love going into Joshua’s room at night and finding him asleep on top of his book! 🙂
  • Nightlights are helpful for young kids that have fears related to the dark, making it difficult for them to fall asleep.
  • NO TVs in the bedroom!! This cannot be emphasized enough, NO TV IN THE BEDROOM!!
  • Turn off all screens (TV, computer, ipod, phone texting, etc.) 1 hour before lights out.
  • a “white noise” machine, this is my kids favorite! You can get them with different sounds: rain, ocean, rain forest, waterfall, summer night, etc.

A child that doesn’t get enough sleep will be at risk for behavior problems, decreased immune function, increased irritability, inability to play independently, inability to learn from the environment, and interference with proper growth and development.  Lack of sleep can also increase a child’s risk for obesity, depression, diabetes, and cardiovascular disease.  It can also affect emotional well-being, performance, productivity, and cognitive ability. 

When I tell you about kids and sleep problems, I’m telling you not only from education but from experience. Joshua has had trouble falling asleep since he was a toddler.  Does it have anything to do with his ADHD? I’m sure it does. He could be the perfect case study of a child with proper sleep and then without.  He can be such a sweet, intelligent, polite, mannerly, inquisitive, interesting, funny guy. With no sleep, he turns into the Tasmanian devil.  He is whiny, irritable, fatigued, twirling his hair, and literally twirls in circles.  Wow, what a difference sleep can make. I have no doubt that Josh gets his sleep issues from genetics as well, I have problems with sleep sometimes too. My problems are because of a disease called fibromyalgia. Fibromyalgia severely impacts one’s sleep. Inadequate sleep makes fibromyalgia worse. Interesting how all of these medical conditions have a reciprocal impact on one’s sleep and one’s health.

Sleep is important for all of us! Make it a priority for your children and it will make your parenting journey a little bit easier…Promise! 😉

Sweet Dreams and don’t forget to Enjoy the Journey!

Small Dose #3 – Sleep

Sleep is a vital need for good health! Make sure your kids have a good bedtime routine.  If your child wakes up tired, they are not getting enough sleep.  If your child wakes up ready to take on the world, sounds like the zzzzz’s were enough. A child that doesn’t get enough sleep is not able to function at their best potential.  Children that do not get enough sleep will exhibit symptoms similar to ADHD; they may have trouble paying attention and retaining important information. More info in a future post on the importance of sleep! Thanks for joining me on this amazing journey called parenthood!! 😉