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Talk about stepping out of your comfort zone! But I did… Yay, me!! DO NOT, I repeat… DO NOT let anxiety and fear stop you from doing the things you know you’re meant to do!

DO ALL THE THINGS!!!

Recently, I was invited to join a new friend on some of her podcasts. I’m all about sharing health and wellness info, but hearing my voice on a podcast that can be heard all over the world… WHOA! Who am I?!? Exciting stuff!! I want to make sure you can find all my guest appearances in one place, so here ya go…

I first joined Alexa on The Alexa Z Show, Meditation Motivation in January. Alexa invited my colleague, Danielle McDevitt, MD, and I to discuss Integrative Medicine and What It Really Is. We talked about chronic inflammation, all the ways it can affect the body and lead to that infamous “fight or flight” response. We made sure to mention a few ways to change that “fight or flight” back to “rest and digest”. Important Stuff! We had a blast doing the first one, so decided to do a few more.

Our second episode is about ADHD and Anxiety in our Youth. If you’ve been following me for a while, you know this is a topic that is close to home for my family. Alexa and I dig into the topic of neuroinflammation, discuss neurotransmitter function, and how they each play a role in the disease process. We talk about some of the root causes of neuroinflammation, and how that inflammation can lead to other diseases. The most important part- we talk about how you can change things! Change your health, change your life. Change your life, change your health. Enter meditation and other integrative therapies. If you want to read more about neuroinflammation, I wrote Is it Really ADHD? to address that very topic.

One of the most important bits of info I can share with you is a quote from our recent podcast, “The genetics you’re born with do not dictate your health, the environment you put those genetics in will dictate your health… that’s a whole new field of science called epigenetics that’s developed over the last 20 years and it’s fascinating!” ~KPTolley

In our next episode, we plan to discuss Lyme Disease. Lyme Disease is pretty controversial nowadays. It’s characterized by widespread pain, overwhelming fatigue, and memory issues, along with a list of other problems that disturb almost every system in the body, especially the immune system and nervous system. We’ll discuss symptoms, disease process, diagnostic challenges, treatment challenges and how alternative therapies like meditation play such a big role in the recovery process. Be sure to tune in next month.

If you have any questions about medication or topics that you’d like to hear Alexa and I discuss, please reach out and let us know! If you want to learn more about meditating or you’re looking for a meditation coach, Alexa is your gal!

Be Well!! Kp

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

Dear 17, (re: sleep, adhd, anxiety, Mo)

DEAR 17

(RE: Sleep. ADHD. ANXIETY. Mo.)
fullsizeoutput_593Mo: I don’t know where or when I learned it, but I learned to just go to sleep.

Me: That’s it…. That’s the problem, I didn’t. I never learned how to go to sleep.

Mo: I know. I see it. I can fall asleep anywhere, anytime. It’s great.

Me: If something is on my mind, my ADHD brain won’t shut down; I’m up for hours trying to figure it out or get it out. When I do go to sleep, my anxiety wakes me up worrying about what I need to do and I can’t go back to sleep worrying that I’ll forget to do it! It’s a VICIOUS CYCLE. I hate it. It’s a very unpleasant world to live in. It never goes away either. But, I do it, I deal with it, so yea, that…

 


I wish you could know that’s what it is. It would save so much of you. If only I could tell you that’s what all those sleepless nights are from. ADHD and Anxiety. Sorry. It’s gonna hurt for a while until you figure it out.

Oh, yea. Morgan. 🙂 He’s still here. There will be quite a hiatus, but it all works out in the end. Enjoy what you learn while you fly solo.

Truly though, we never do quite get over Morgan, good thing too. He takes damn good care of us. As you see by the convo above (btw- you’re 46 now). You and Morgan are the best of friends closer than any of your other friends, you are each other’s center. Damn good thing too, you won’t be able to live without him, and sometimes you’ll want to lock him out of the house. You will once or twice. But seriously, trust the bond.

If he wasn’t here, we would seriously fall part. Not just the heartache part, we’ve already lived that one, it will never be as hard as the first time, trust me. It hurts each time, but you’ll outgrow that part a little each time too. The heartache is livable; it’s the day to day taking care of one another that you won’t be able to live without. Not just because you love him, but because you need him. He fills in your blanks. He knows where to support that ‘effn ADHD and anxiety stuff. It really does interrupt our world. He’s there to catch us when we fall. He makes us look damn good.

Step back when you need to, but fight for that shit, you hear me! He’s willing to deal with all our BS, maybe because he knows he has his own. Don’t we all. You don’t even know yet, but you’ll learn. He’s ours, don’t let the next few years worry you too much. You can hold your own. You’ll get some support, take it. Enjoy life. You only live your 20s once. Oh, jeez, sorry, you have no idea what I’m talking about. Just don’t blink.

So, also, a little heads up on that ADHD and Anxiety thing… it’s gonna get in the way, it will take you a while to figure out, but you’ll still succeed, you don’t have a choice. None of us do, and somehow you figure that out. Follow your gut… most of the time, 😉

That’s all I have for now. I’ll be sure to fill you in more as it comes to me. I’ve got a few other things written down, not so sure I’m ready to share ALL THAT yet though. You know. It’s still pretty fresh for you right now.

As these thoughts come to me, I’m writing them down. I wish you could really read them. Who knows, maybe, someday you will and that’s why I’m sitting here writing them.

More soon.

Love you, Me.

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Some random Sunday out enjoying the Shore and some music.

 

What IS Gluten Anyway?? – Digestive Health Lesson #4

gluten-freeGluten is the latest buzz word in nutrition.

But, so many people have no idea what it is.

When friends of mine with PhD’s start asking for more info, it’s time for an article about gluten and why it’s a problem.

So, What is Gluten??

Gluten is a the protein found in the seed of wheat, barley, and rye.

the-gluten-protein-is-mainly-found-in-the-endosperm-of-grain-kernel-seedHere is definition from Celiac.org:

Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
Read more here.

Why is it a problem? 

Gluten per se isn’t the problem for everyone (more on that below). It’s the amount of gluten in the standard american diet, and the tampering of the native seed.

When you look at the diets of most Americans, approximately 80% of meals have a gluten component. There is too much bread, breading, pasta, crackers, croutons, tortillas, etc. in our meals.

Gluten can be inflammatory for many people, too much gluten can be inflammatory for anyone. Inflammation can lead to other chronic diseases, I talk more about that in my article explaining how Inflammation is the root of most disease.

Chronic inflammation occurs because of a process called Intestinal Hyperpermeability, aka, Leaky Gut. I explain this process and how it leads to chronic inflammation in my first digestive health article.

The lifelong health issues I have come from being sensitive to gluten and dairy, but I do not have Celiac Disease and my sensitivity does not show up on allergy testing. That means absolutely nothing though. I learned more about Gluten sensitivity from a GI Specialist last spring during a Pediatric Conference at Children’s Hospital of Philadelphia (CHOP). Here are the numbers he shared…

  • 10% of our population has Celiac Disease
    • These people CANNOT eat gluten without major symptoms.
    • Many people in our population are undiagnosed, continuing to eat gluten will cause multiple health problems. Think ADHD, Thyroid issues, Irritable Bowel, Autism, Epilepsy, and the list goes on.
  • 40% of our population has Gluten Sensitivity
    • Symptoms are more subtle than Celiac Disease; stomach pain, headache, sinus issues, eczema, constipation, brain fog, lethargy, food cravings, mood swings, depression, anxiety, focus issues, etc.
    • It will get worse.
    • It will cause chronic inflammation and intestinal hyperpermeability.
    • It will most likely cause Celiac Disease if gluten is continually consumed, and will definitely lead to a host of other disease processes. (Please refer to the digestive health articles above for more details.)
    • **If you read some research, please note, some people in modern medicine will tell you there is no way to confirm gluten sensitivity. THIS IS NOT TRUE!! There is a way for doctors to check for gluten sensitivity!! It’s as easy as running a simple blood test for gluten immunoglobulins. I know this, because that’s how we found out my son cannot have gluten. When his Holistic Doctor did labs, the antibodies for gluten and wheat were 5-6 times normal. His Celiac tests and allergy tests are negative. I also know this because one of the top specialist in GI Pediatrics told me all the same stuff himself with research and a groovy powerpoint presentation!

One of the biggest reasons we need more awareness and sensitivity is the vast amount of food that contains gluten, and the vast amount of people, especially children that should not be eating it. If we look at the percentages above, 50% of our population should avoid gluten, yet, 80-90% of our public food choices contain gluten.

THIS IS A HUGE PROBLEM FOR OUR CHILDREN AND FOR OUR FUTURE!!!brain-fog

If you think it’s hard to function as an adult with stomach pain and headaches and brain fog, try being a kid, sitting in school after eating mostly gluten for breakfast AND lunch and having anxiety and mood swings… Is it the kid? NO, it’s his food! AND IT’S CHANGING HIS FUTURE! And, he’s a problem in class sitting next to your kid, and that’s why you should care!

I could go on about how reducing our gluten intake has changed my family’s health, but I’ll invite you to read through my blog a little more to find that out, there’s plenty of evidence.

If you want to read how gluten breaks down in our system and causes damage, read how “Getting ‘Glutened’ is Drugging My Kid!!”

I share because I care. I want a better world for me and you and our children.

Please, practice wellness so you live a happier and healthier life. Your loved ones will be awfully glad you did! Enjoy the Journey! 🙂

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Photo compliments of glutenfreesociety.org 

 

 

 

Experiment #1: Essential Oils (doTERRA Vetiver)

Hi friends! I’m so excited to share my journey with essential oils with you. I started using doTerra CPTG Essential Oils about a month ago, and I. AM. HOOKED.

And calmer. More focused. More grounded. More aware. And, thankfully, less stressed.

So, what have we been using so far?  The standard trio that everyone has heard of: lavender, lemon, and peppermint. We’ve been diffusing them in the house and bedrooms. Just a drop of lemon on a tissue on my desk will help get me through the day.

I’m sure you are you wondering what EXPERIMENT #1 is?

I read a study about the effects of Vetiver Essential Oil for focus.

I think y’all now know where this is going… Josh will be trying vetiver. My boy could use a little assistance staying grounded and focused.

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Poor Josh. My guinea pig. That sweet kid is either going to hate me or thank me someday.

Hopefully, he continues to play nice. He’s been pretty cooperative at home. He’s taking some to school tomorrow, just a few drops on a tissue. Tonight, he chose to mix it with Wild Orange. It is next to his bed, and we will diffuse it in the morning with Wild Orange, Citrus Blend, and I think I’m going to add a little Lemon too (it’s uplifting).

We’ve been changing all kinds of things in our world to help Josh with his ADHD and anxiety. Helping Josh only helps the rest of us, he isn’t the only one with challenges.

I’ll be sharing all the new and mind blowing information about the alternative approaches we are trying in another post soon.

I’ll keep you posted about Experiment #1 when I tell you about Experiment #2, sinus issues anyone?

Until then, Enjoy the Journey, friends! 😉

If you are interested in more info, please contact me.

*Using essential oils can assist you on your path to ultimate health and wellness. Please be advised that Essential Oil practices discussed on this website are not intended to replace the advice of your medical provider. Please learn about essential oils before you use them.