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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

Seeing 2020: New Year Newsletter

Happy New Year, Friends!!  

I hope you had a peaceful and joyful holiday! As we approach 2020, I want to share some knowledge and opportunities to expand your Health and Wellness Journey! 


OPPORTUNITY KNOCKS

10 Day Detox: Starting January 1, I will be doing a 10-day detox. What are we detoxing? Sugar, dairy, wheat, stress, etc! This is happening in my virtual support group on Facebook, The Good Vibes Tribe with Katie Pink. If you aren’t in the group, send me a request to join! 


The second opportunity I want to share with you is KT Consulting! I’ve had so many people ask me about 1:1 and/or group health coaching and consulting that I decided it was time to make it a business. Funny how things come to us and we need to figure out how to make them happen. That’s what I’m doing with KT Consulting, aka Kitchen Table Consulting. I’m going to figure it out as I go and hopefully I can help change a few lives along the way. If you are interested in 1:1 Health consulting or in hosting a Health Consulting Roundtable, please let me know! 


I also have a new fitness group starting on January 6. Barre Blend is a new program from Beachbody that is available on Beachbody On Demand. It is a blend of barre, core, and resistance training. I have loved the preview workouts! Barre Blend is a 5 day a week, 8 weeks, 30 min a day program that you can do on your own schedule. If you want to join me for this new fitness program for the New Year, I’d love to have you! If you want to see what it’s all about, you can check out the preview workout!! 

GOOD INFO TO KNOW

I want to share the 2nd article in my Digestive Health Series about Chronic Inflammation. Chronic Inflammation is the root cause of so many disease processes. Learn more about how chronic levels of inflammation can significantly affect your health and well being. If you want to discuss any health issues that may be related to chronic inflammation, please reach out. 
Cold and Flu Info: During Cold and Flu seasons, one of the best ways to avoid germs is handwashing. I know you’ve heard this over and over, but it’s true. The other really important things is boosting your immune system. If you want to know what supplements I use or recommend to boost your immune system, you can find them in my Wellevate Dispensary. If you do find yourself dealing with flu symptoms, before you go to urgent care, try Oscillicoccinum! You can find it in my “Cold and Flu” Protocol on Wellevate. Notice that Tylenol and Motrin are NOT part of my protocol. Tylenol and Motrin reduce natural glutathione levels. Glutathione is one of our body’s #1 antioxidants. Healthy Glutathione levels will help your immune system fight off the flu, maybe even before you know you’re sick. 

*If you choose to use Wellevate, you will need to create a personal account. I created this online supplement website to help decrease the cost of expensive supplements for my friends, family, and clients. You should find the prices on Wellevate to be cheaper than most other options because of the way I have the discounts calculated. I do earn a small profit from sales on this site, thank you for your support. Please let me know if you have any questions about any of the supplements on my protocols. 

RECIPE TIME

Each time you hear from me, I’m going to share something yummy. For the new year, I’m sharing my Detox Soup Recipe. I shared this recipe in The Good Vibes Tribe along with other detox info as we prep for the 10-Day Detox. Detox starts Jan 1! 

I hope 2020 brings you good health, peace and joy, and manageable stress. Manageable stress is one of my phrases for 2020 because stress is always going to happen. We have to actively detox and destress to stay healthy. When we are healthy, we can respond to stressful situations with a calmer mind. When we have a calmer mind, we are able to conquer just about anything. 


Happy New Year, my friends! 
May 2020 be your best year yet! 
Peace and Blessings, Katie 

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

What Fibromyalgia is Really Like

I know I look perfectly fine, the picture of health to some… that’s because pain is invisible.

I can’t even remember a time when I didn’t have some sort of pain to deal with, sometime during my childhood I guess. I remember complaining that my back hurt when my mom would ask me to vacuum when I was a kid, probably 10 or 11 years old.

I do remember all the things my mom and the doctors used to do to try to help… lifts on my shoes (like I’d ever wear them for fear of being teased), sports, weight training, chiropractors, and even painkillers when I was in my teens (that didn’t go very well).

It’s been decades of pain, therapies, missed work, missed fun, missed sleep, missed… life… it gets old.

I’ve always been one to try to keep myself active and healthy. I’ve been working pretty hard to try to get my body in really good shape the past few years. I’ve been toning my muscle with various types of exercise, eating a less inflammatory diet, even changed careers so that I can take better care of myself. It helps… most of the time.

Until I flare… this time, it was such a simple moment. The trigger usually is, it’s usually something most people won’t think twice about.

I was going to pick my daughter up from the school bus. I was just a couple blocks from my house. Someone ran a stop sign. Fortunately, I have good reflexes. I slammed on my brakes… no impact. I felt it though. THAT was the trigger. I felt the immediate tightening in my left trapezoid, it started behind my left ear, went to my shoulder and then straight down my back. That was 4 days ago.

Currently, I can’t get away from the pain and it’s driving me so crazy I don’t know if I want to scream or cry or take a knife to my back and cut it out.

I’ve been up since 4:44, and that was after waking no less than 4 times during the night. I even went to bed early hoping for a good nights sleep. It was not a good night.

It’s miserable.

It’s debilitating.

It’s depressing.

It’s defeating.

I haven’t worked out in 4 days. I need to work out to feel better. I’m going to try some yoga in a few minutes, but right now, my mind just won’t stop, so I write.

I need to get my head together. Today is an exciting day. It’s a day I’ve waited months for.

I hate when this happens.

I don’t schedule a lot of things in my life. I don’t commit to much because I don’t know if I’m going to be able to fulfill that commitment. It’s hard. I want to fulfill my commitments, not doing so just adds to the pain and defeat. It has affected relationships and even my career. I don’t like it. I do try to make the best of it, but sometimes it gets the best of me.

Today, it will NOT.

Today, I will enjoy a family day with my kids and my mom and my nephew and sister-in-law. I will carry my peppermint essential oil to help with the pain. I will fight the tears and enjoy the show; hopefully, it will take me away for a few hours to the plains of Africa. We’re going to see The Lion King today. I know I will enjoy it. I know I will enjoy the time with my family. I will overlook the pain the best I can. I’m used to it.

I’ve done just about everything in my life in pain, it’s not new, it’s old, it’s so ef’n old!

I WILL NOT LET IT STOP ME.

So I do what I do and just keep going.

ALWAYS KEEP GOING.

What do we have if we don’t enjoy the journey? Sometimes it’s just a little more challenging than others.

I will survive whatever this wild and crazy life throws at me. What choice do I have?

I have so much to share and to be grateful for, but I could do without this fibro-crap!

Fibromyalgia 1

 

My (Kinda) Healthy Thanksgiving

Hehehe, do you like how I threw in “kinda”? We all have to live a little, right??

Our family does a pretty simple Thanksgiving, but I know some people have an all out smorgasbord. What side of the party does your family fall on?

My family does the traditional turkey thing. We started getting a free-range fresh turkey the past couple years and it’s pretty tasty too! This is the second year I am “brining” the turkey myself. I did a homemade concoction last year and found a great option that was a little simpler this year.

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This is the brine I used this year.

Lucky me, I only have to do the prep part, my mom does the cooking the bird part. At 46, I am still blessed enough to have my mom fixing most of the important holiday meals in my family.

I will be fixing some of the sides to help out though. I’ve finally taught my daughter to eat sweet potatoes, so I get to make more mashed sweet potatoes than I usually do. I’m still working on that picky 15-year old I have upstairs. I will be making regular mashed potatoes for him and my dad, well kinda regular. Don’t tell, but I will be substituting cow’s milk for cashew milk and LOTS of real butter. We love butter and eat lots of it, give me all the good fats to keep me healthy!

We try to avoid dairy (cow’s milk) and as much gluten as possible. Dairy and gluten are inflammatory and my family has major reactions to both. We don’t have the typical “allergic” reactions people think of, ours are more subtle. Stomach aches the next day, unexplained fatigue, constipation, brain fog, vague complaints that are easily overlooked, but we know more now; so, we make accommodations, it’s not as hard as you think.

We will have homemade sweet potatoes biscuits from our local farmer’s market and we will also have pie as well. My mom likes to make sweet potato pie. I am not really a pie person, so I bought apple cobbler, it still has some crumbs (yes, gluten) and such (sugar), but that’s ok. 😉

We will have peas (my dad LOVES frozen peas), and green beans for a real green veggie, and I think I’ll make brussel sprouts too, we love sprouts, but that’s a new thing. If you’re family doesn’t eat sprouts, try a little onion and bacon, they might just change their mind.

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Sprouts w bacon and onions, OH MY!

We don’t do anything extravagant, our family gatherings have dwindled in size as people grow and spread out. I have some of the best memories of Thanksgivings with all my cousins when we were growing up. Games of Trivial Pursuit, chasing each other on trikes and 4 wheelers, driving around the driveway before we were old enough to drive… good stuff.

We will have one dish that is a staple, and yes, we will go all out and splurge, and yes, we will probably pay for it… but we WILL have homemade dumplings like my great-grandmother used to make. We’ve subbed gluten-free flour before, and it’s just not the same. Sometimes, you just have to go for the real thing. We are fortunate that we can splurge, but if we do it too often, we really see health problems. We should avoid it, or those health problems will worsen, but it’s SO HARD to be completely gluten free and dairy free.

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Dad’s ole faithful

A couple years in a row, I made some homemade cranberries, but nobody really cares, and my dad IS having his out of a can, (insert eye roll) but what’s it matter, it makes him happy. Now that I’m thinking about it, I’m kinda wishing I did get some fresh cranberries… hum… I think I still have time, so maybe I better cut this off here. 😉 

I’d love to know some of your family’s favorite dishes. It’s always fun to learn new things and other’s family traditions.

I hope you and your family have a happy and healthy day of thanksgiving and gratitude for the goodness in your life.

Be well & Enjoy the Journey!

Gobble, Gobble.

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

 

Dear 17 (there’s always more;)

img_8455Dear 17,

Those that die…  they don’t want to… not really …

They just don’t know what else to do…

It’s not that nobody is listening…

It’s that nobody hears…

Nobody has time to really absorb the impact, the compound effect of what’s happening…

The words are never clear, or never clear enough…

But, TRUST ME…

NONE of us want to die…

You’ll learn… it’s gets all too real…

Love YOU & who YOU are!

Love,

Me

PS ; THERE IS ALWAYS MORE TO YOUR STORY!

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Dear 17, (starting and stopping)

Dear 17, (starting and stopping)courage is the absence of fear

You’ll start with the greatest excitement! It makes you tingle. IT’S FUN! You know what I’m talking about. You’ve always been this way. Like the day you got your driver’s license. No more taking the car when you shouldn’t. You got lucky on that one, you won’t always be so lucky.

Actually, one thing you should know… we create our own luck. I’m still learning that at 46.

Sooner or later, the excitement wears off…. Sometimes it’s the monotony, sometimes you think it’s too hard (that damn anxiety and self esteem thing again), or maybe someone doesn’t think your excitement is warranted and you take it to heart.

That’s when the trouble starts. You will let it get to you. It will devastate you. It will STEAL days from your life, DON’T LET IT!! I say that now, but I still let it. I still have to talk myself down. We’re just sensitive. It’s a good thing though, trust me.

It will take you years to understand how sensitive you are. You will accept it, but at the same time, take offense to anyone that tries to use it against you. Problem is, it’s too late once they step inside your space. You react. You can’t help it… It’s a defense mechanism. You learned all about it in college in one of your psych classes, there were plenty. Ha, I love psychology, you’ll see Enjoy the classes, pay attention just a little bit more, it helps you navigate through life more than you realize.

About the sensitive-reacting part, that’s gonna be a problem. That’s the stopping and starting catalyst!! Ugh, I wish I could help you learn… I’m still learning, guess I always will be. Aren’t we all?

Your biggest problem… you let your reaction to the outside world consume you. It changes you.

It changes your relationships.

It changes your thinking.

It changes your ability to think.

It changes your ability to function.

You basically shut down.

Kate, you need to get over that shit… you lose days of your life!! It’s NOT healthy. It’s toxic. I know it’s the anxiety. I wish we knew then what I know now. (sigh)

The shut down, that’s the anxiety. It interferes with your whole world. It’s ugly and it hurts. It’s heavy, the weight may not be visible, but it’s there and it’s real. When you finally figure out how to lift it off of you, you realize how heavy and consuming it actually is. You only realize the weight when you feel the weight lift. It won’t lift until you finally address it and do something about it. That’s the hard part. That takes strength.

courage - put you first

It’s ok to be afraid…

Strength isn’t something we have. It isn’t something that people are. Strength is something that people earn. Strong is something people become. And you will. You are so much stronger than you know. You will prove that to yourself over and over again. I will still take decades for you to really believe it though.

You see, at 17 you’re still learning who you are and what life is all about. Being a kid and growing up is the “learning” part, it takes years, even more than those arbitrary 18 years that precede “adulthood.”

Adulting is hard shit! Enjoy your youth. I wish you knew how much you need to enjoy your youth, we all do. We make it too serious, and it doesn’t have to be that way. I think we’d all be a lot healthier and happier if childhood wasn’t so serious. #lessons

Make life work for you, my dear. Hold your head up. Face your fears. Share your strengths. Share your wisdom. Help others. It will all help you be who you want to be.

only impossible journeyThe only things you cannot accomplish are the things you don’t attempt. #truth

We’ll chat again soon, promise.

Love,

Me

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 

 

 

 

What is the 3 Day Refresh?

img_0186When I first started coaching, I thought, I’ll never do that detox stuff, I’ll just exercise and try to eat healthy. I am not one to stick to a plan, so I knew the meal plans would be a challenge, let alone a whole detox.

My lack of planning causes problems when it comes to sticking to the rules. It’s not that I’m some big rebel, although, I prefer to think of it that way. hehe. The truth is I’m just a picky eater that doesn’t have much faith in my ability to follow through on a commitment like a detox. I’ve had doubts for 40+ years, right up until I finished that Hammer and Chisel program last winter. That’s when I proved to myself that I’ve been wrong. I underestimate my abilities because of my fear. Don’t we all. It’s just a little (BIG) thing I call anxiety, we all have our struggles… but this post is about perseverance, so let me move on.

The 3 Day Refresh is actually an amazingly easy to follow plan that helps reset and detox the body in a natural and gentle way. This is not your “run to the bathroom” kind of detox. Well, I did pee a lot, but no explosive bowel issues, if you know what I mean. 😉

So, what is the 3 Day Refresh? It’s 3 days of shakes, veggies, fruits and healthy fats. Oh, and LOTS of water!! I actually found that I was better at eating my veggies and drinking all of my water when I did 3DR, I’ve been slacking on my intake since it was over.

I actually had more energy and felt great on the 3DR. I don’t think I eat enough most days, most of us don’t. I talk to people all the time that tell me they are tired, irritable, have trouble concentrating, etc… then I learn that they skip meals or don’t eat much. THAT’s THE PROBLEM! Most of us actually don’t eat enough, and that is just as serious a health problem as eating too much. Have you ever heard the term “hangry”? Most of us are hangry and malnourished and it’s not a fun way to live.

Nutrition fuels us, it’s what keeps us going. Most of the people that I talk to about weight problems actually eat very little, and that is a problem. If we don’t have fuel, or if we don’t have the proper fuel, our body does not function the way it is supposed to. Period. There is no way around it. I’ve learned that the hard way.

I decided that the 3 Day Refresh was a good way to regroup and start from scratch. Let me give you the details and daily schedule:img_0236

  • Wake up: drink water
  • Breakfast: Shakeology, fruit (can be combined)
  • Mid-morning: Fiber sweep shake
  • Lunch: Fruit, Veggie, Healthy Fat, and Vanilla refresh protein shake (there are lists to follow with lots of options)
  • Afternoon snack: Veggie & Healthy Snack
  • Dinner: Vegan meal and Vanilla refresh protein shake
  • GO TO BED BEFORE YOU GET HUNGRY (I just added that last part. 😉 )
  • You can have herbal tea.
  • You can and should add veggie broth to your dinner menu.
  • There are lots of “free” add ons like spices and fresh squeezed lemon.

My go to for snack time was roasted green beans (veg) with olive oil (healthy fat) with squeezed lemon (free) and red pepper flakes (free). fullsizeoutput_2f5dI NEVER IN MY LIFE thought I’d eat green beans for a snack, and I’ve done it a couple times after finishing the refresh! They are so good!!!

I’m sure you’re wondering  what kind of results I got? Here ya go:

  • lost 4 pounds
  • lost 3.75 inches total from my waist, thighs, hips and chest
  • slept better
  • had more energy
  • enjoyed learning new recipes
  • felt detoxed (did I mention I peed A LOT!)
  • I felt a little bloated in the evenings and had my fair share of flatulence at night, (LOL) but in the morning, I felt fantastic and ready for the day.

There were 8 different vegan recipes to choose from, some are highlighted as less gas producing than others. 🙂 The first night I chose the Carrot Salad, not sure why because I don’t like carrots. I was feeling adventurous and hopeful though. Needless to say, that didn’t go very well. #failforward

The 2nd and 3rd nights I had the Veggie Stir fry, and it was SO GOOD!! I’ve fixed stir fry in the past, but I’m fixing it differently now, and it’s actually easier! We’ve even had the stir fry veggies as a side for dinner since I finished the Refresh, the whole family likes them! Always a plus with a 10 and 14 year old! #momwin

I learn so much more when I trust myself and don’t let my anxiety stop me. A year ago, I wouldn’t have gone near the 3 Day Refresh, but I’m a different person now.

This coaching thing has helped me build myself up. I’m a lot braver about trying new things and challenging myself. Who’d a thought? This coach thing isn’t a half bad way to take care of myself, and the things I’m learning about me along the way are pretty cool. I’m proud of myself for trying something I NEVER EVER EVER thought I’d have the courage to do it or the perseverance to stick it out. But, I did, and I’m proud of myself. I’m actually planning to do it again. You should join me… for the 3 Day Refresh or for the Coaching thing, they are both life changing! 🙂

This is a different part of the journey, one that I never expected, but WOW, what a great ride!!! Detox is apparently an important part of Enjoying the Journey! 

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