Cause of Cravings
Carbohydrate cravings can result from a complex myriad of causes, many of which are inextricably linked. In short, cravings are a result of imbalance(s) in the mind and/or body. Emotional, hormonal (it’s that time of the month), not enough sleep/leptin resistance, low levels of serotonin and/or endorphins) and/or gut bacteria imbalances.
This is why the solutions are not as simple as just removing sugar and processed food from your diet. And when it comes to overcoming our addiction to sugar or most things for that matter, it is not about willpower. It’s equal parts correcting the underlying imbalances and changing our behavioral patterns. One, without the other, will not create sustainable change.
Check out my recommendations below for a quick fix for carb cravings, then explore the five steps and other tips for kicking the addiction to sugar. Explore more by clicking on the pink links.
Quick Tricks for Killing Carb Cravings
These are my latest, fav go-to solutions for nipping a craving in the moment:
-Drink 1 packet or 1 tsp. of CALM magnesium in 12 oz filtered water. Take 500 mg 2 x a day ongoing for optimal health.
-Take 1 tsp of Glutamine or open 2 capsules under the tongue. I can't overstate the role magnesium and glutamine play in my MBR program protocols. Take the time to click on the links to learn more and for my specific Glutamine dosage recommendations.
-Peppermint Essential Oil - place 2-3 drops on the tongue
Eat a low-carb+protein+fat snack: 8 sprouted almonds or walnuts or a package of Justin’s Regular Almond Butter (keep those in your bag at all times for emergencies), a whole avocado with sea salt (the ultimate perfect snack protein/carb/healthy fat-wise) 1 tsp crunchy sunflower butter (similar to peanut butter but MUCH healthier).
Sugar is a Toxic Drug. It is 8 x more addictive than cocaine.
“Eating sugary foods, and even salt (hello chips!), (study) increases the production of endorphins in our bodies. Endorphins are basically opiates that make us feel relaxed. And when we eat carbs, our bodies makes more serotonin, the feel-good hormone. So when we eat these foods and experience this feeling, we want more—similar to the way drug users get addicted to narcotics. In fact, a recent study shows that sugar can actually have a more intense feeling of reward than cocaine (study).” - Kris Karr
Your body can burn sugar for energy...or it can burn fat for energy. Which would you rather? It’s a no-brainer, right? Make the below five changes and your body will begin to burn fat more efficiently, you’ll lose excess weight, have more physical and mental energy, and your mood(s) will stabilize.
My Fav Tried and Tested Solutions for Kicking A Sugar Addiction
Here's how to make the process a wee less painful:)
1) Ditch Sugar for Stevia or even better, Monk Fruit Sweetener
Hydration is the Mind Body RE BOOT Program's third Healthy Habit. Your muscles, joints and organs, (including your brain), cannot function optimally without it. Your overall hydration can be tricky; even the healthiest people I know do not get enough fluids resulting in backaches, moodiness, sluggishness, late afternoon and other unnecessary cravings.
Proper hydration is not just about having enough fluids, it’s about having the right mineral balance. And many of us are magnesium deficient. See my suggestions below for best ways to hydrate and remember this rule of thumb: You need to drink approximately one-half your body-weight (lbs) in ounces each day.
Best ways to hydrate:
3) Eat a Low-Carbohydrate (20-100 net carbs) Diet rich in protein, high fiber veggies, beneficial fat and probiotic rich foods
In short, net carbs are total carbs without fiber (the indigestible portion of plant foods). The reason to use net carbs (aka available carbohydrates) is because it is widely believed that dietary fiber doesn't affect blood sugar and our body cannot derive any calories from it. The most important factor in successful weight loss on a low-carb diet remains its appetite-suppressing effect.
Listed in order of my preference for staying healthy while being humane.
Fiber From Green Things and Sprouted Nuts
35-40 Grams Per Day
Start consuming more high-fiber foods,
Fiber helps you stay fuller longer. It also supports detoxification by helping waste move through the body. And it can also reduce candida symptoms in your body. Candida is a major cause of sugar cravings.
Just a few of my highest fiber favs.
Get Your Healthy Fats In
Add Sour or Probiotic-Rich Foods to Your Day
Sour, Probiotic-rich foods like apple cider vinegar and fermented vegetables are sour because of the good bacteria found in them. They help fight off and reduce candida in your body, which helps reduce sugar cravings.
4&5) Breathe/Practice Mindful Awareness//
I’ve combined tips 4 and 5 because they are both forms of “meditation” and stress management. So often we reach for something unhealthy not because we truly want it but because we want to feel better emotionally right now! We’re sad, angry, frustrated, exhausted, stressed...right? And it’s a habit we’ve developed over time to just reach for something crunchy, salty or sweet...high-carb. It’s so easy because very often there’s a bowl, or a bag, of that something within reach:)
Unmanaged, or unchecked, emotions cause conflict externally or internally, and sometimes both. By internally I mean, repressing our feelings. Not validating and dealing with our own feelings can lead to illness. Sometimes very serious illnesses. At the very least, it can lead to emotional eating.
In truth, a person or a situation does not have the power to make us feel stressed. It’s our perception that does that. How we choose to react to a given person, a situation...whatever it may be, can either cause conflict and more stress. Or not. It’s up to you. Yeah, yeah, you know...but I had to say it.
So if we don’t learn how to calm the mind and manage our emotions effectively, we will never kick the sugar addiction or achieve optimal wellbeing.
The first and easiest recommendation on this list is also the most powerful and it can be used anytime, anywhere. The others are great, too :)
Deep Breathe whenever you are feeling tired, stressed or anxious:
Practice Mindfulness Awareness
By practicing this one, simple exercise you can change your brain, the way you react to difficult people and emotions. You can change your stress response. But you need to practice every day for 60 days to rewire the neural pathways of your brain, and the way you habitually respond. As with physical exercise, you don’t get results from just doing it once in awhile, it’s requires real dedication and consistency for true change.
Mindfulness Practice For Dealing with Difficult Emotions.
Helpful Apps & Programs:
Nom Nom the Paleo
Keto Diet Food List-What to Eat and Avoid
Mind Body RE BOOT App and Program
Change is hard. And changing the way we eat, the way we deal with emotions and the way we manage stress are the hardest changes of all because most of us have been doing what we’re doing for a long time, right? Let me know if you want some help getting started and getting through the first and most challenge phase.
Be sure to click on underlined to explore more. And please share your favs and feedback in the comments section below. xoMB
1) Two Quickest Ways to Kill Carb and Sugar Cravings
2) 11 Healthy, RE BOOT/Paleo Friendly Candy Recipes
Make any recipe healthier by using using Monk Fruit sweetener (it’s 1:1) whenever you’re baking instead of any other recommended sugars/sweeteners and almond or coconut flours instead of grain flours (including gluten free).
3) Cute & Easy, Healthy Halloween Party Snacks/Treats:
Use raw sheeps milk cheese, flax seeds and glutenfree tortilla chips for an adult and kid friend healthy snack.
Banana Ghosts and Tangerine Pumpkins
Use chocolate pieces for eyes n’ mouth and celery pieces and leaves for pumpkin stems/leaves.
Hot Dog Mummies
My personal party fav for kids. Cut Pillsbury glutenfree crescent roll dough into thin strips and wrap around Applegate Organic or other healthy hot dogs. Bake according to crescent package directions and use ketchup or mustard for eyes. I cut my hot dogs in half to make them bite-sized.
Apple Witches Teeth from Shape.com. What terrible teeth you have! Apples and slivered almonds form this healthy snack. Have a nut allergy? Use bits of pretzel sticks or even rice crispies to get the same look with no nuts.
String Cheese Witches Brooms from Cocinando Con Catman. String cheese, pretzels and chives brooms will transport your little witches and warlocks across the moon. These adorable treats would be perfect for a Harry Potter party too.
4) Best/Worst Candy List by Insider.com
Clearly a little candy isn't going to kill ya, but knowing which ones are the least offensive-especially from a sugar grams standpoint-is really key if trying to keep your weight and moods stabilized. There are several healthy and tasty sugar free candies now made with the best plant-based sweeteners like Stevia. But they're expensive for handing out to to hoards of trick-o-treaters.
5) Fav Easy Health Nut (corny but cute) Costume - Superfood
Don’t have a costume? Here’s my fav easiest throw -together last min. Photo: Hanes, Topshop, Superfly
Sure, dressing up is fun—but you know what’s even more fun? Throwing on an accessory and winning the Halloween costume pun game. This version of a “superfood” is a quick and easy (okay, and last-minute) costume that will be sure to get more than a couple of laughs.
Shop the look:
Hanes T-shirt, $16.93
Topshop Elastic Leggings, $20
Superfly Superhero Cape, $9.99
“Food” on paper, free
Parents & Makeup artists: Please check out the below blog on the
11 Scariest Ingredients in Kid's Costume Makeup
I’ve put together a list of my latest fav, summertime, healthy delish sips. Affordable grab n' go selects from Whole Foods, newest fav DE-lish dairy alternative, DIY recipes, best Gluten-free Beer for the bar-be-ques and vodka with vitamins!
We are so very fortunate to live in a time and place (most of us reading this blog that is) where we have an abundance of healthy food and beverage choices at our fingertips. I recall well the days when there were only THREE, quality, organic juice providers in NYC.* We now have hundreds of grab and go, made to order, DIY recipes and delivery options.
While most of us now know that the “healthy” smoothie, fruit and veggie juices as well as those DELISH mocha caffeinated concoctions can be very dangerous to our waistline and energy levels it’s still time consuming and challenging to navigate our myriad of what appear to be great options on the surface. Even the most discerning, health-minded, label reading folks can find it very difficult to know which ones are the best health wise and yet still tasty.
Choosing the “right” products becomes even more challenging to navigate for those of us who want to support those farmers and brands that are environmentally friendly, are humane farming certified and otherwise sustainable...Whew...it’s a lot to think about. So since my RB’s always ask, for the next few weeks I’m going to be blogging about my fav summertime, healthy, tasty food and beauty favs so you can avoid that summertime energy slump that comes from long weekend nights and sun-soaked days socializing and consuming too much of the wrong stuff. Too much sugar and calories which many of the so-called healthy bevies contain, can kill your healthy eating plan in one glass.
WHAT CONSTITUTES “HEALTHY”/MAKES IT MIND BODY RE BOOT FRIENDLY:
Sugar is a depressant. Plain and simple. To be healthy, to be happy, I recommend 25 grams of sugar or less per day, regardless of the source. Yes, I’m saying that even when those grams come from fruit you don’t want to topple 25 if you’re trying to maintain your lean mass, energy and optimal brain function. Which means that any beverage I recommend has to have less than 10 grams TOTAL per bottle. Or five grams per serving. Many labels will read 10 grams only to find it has two servings, or 20 grams total!
1. Collagen Powder Most of you know the benefits of Bone Broth these days. And I love me some broth. But as the weather warms I drink less of it and instead use a scoop or two of the powdered form in my AM iced coffee, protein shake or green juice.
Dave Asprey's Bulletproof Collagen
2. Organic Green Juice
3. Dairy Alternative
4. Cool Alternatives to Iced Coffee I am a big fan of iced coffee in the summertime but so much of it is poorly processed and too much of it (more than two proper cups) can cause crashes and cravings for carbs, moodiness and ultimately sleep disturbance. If you want a clean buzz, meaning one that won’t cause the above, stick with just one cup of joe before noon and make it Bulletproof by adding one tablespoon of coconut oil and one tablespoon of grass-fed ghee both of which give you the good fat and other good for your brain nutrients which also enhance how your body processes the caffeine. Drink your joe 30 minutes before you hit the gym to rev up your workout.
Green tea can get boring for me and I’ve not yet gotten fully swept up into the recent matcha craze, although I know and love it’s many benefits. I got turned on to teas when I met Alex and Tathiana, the creators of, Plain T. Their hand packaged teas and cool, no-nonsense labeling caught my eye but the quality and nutritional value of their teas hooked me. As a result, I created a selection of my fav, Mind Body RE BOOT teas and a protocol that my RB’s use throughout the day.
I love that both of these brands come in GLASS not plastic.
Be sure to sip slowly and read my No Hangover Blog before your next big night.
As always, please let me know what you think of my pics by commenting in the comment section, via social media or emailing me at email@example.com
*THE ORIGINAL NYC BASED ORGANIC JUICE TRAILBLAZERS
Five Fave Ways to Reset After a Long Weekend ...Or anytime you want to feel better, have more energy and/or lose the belly bloat.
Here are some tried and tested ways to eliminate the general physical and mental malaise that can follow a long weekend filled with too little sleep and lots of family, friends and fun foods. Apart from the very obvious but often overlooked, get more sleep, here are five other tips.
I know, I talk about this a lot. But after 20 years in the business of helping people thrive mentally and physically, I have found that most people are dehydrated. Either too few liquids or not enough minerals or both. But rather than just downing plain water, which won't do the trick of you're lacking minerals, try this beverage...
Sip 2-3x a day on an empty stomach upon rising and 30 minutes before lunch and/or dinner.
Adjust your servings as needed according to your elimination. Reduce the amount if it's working too well. Make sense?
CALM magnesium is still my fav go to for relieving a bloated belly, constipation, cravings, fuzzy mind and/or achy muscles. And it’s easy to find: Vitamin Shoppe, GNC, Whole Foods, Amazon.com. Magnesium is a mineral in which many of us are deficient. Even if you’re getting enough liquids (which most of us are not) often we’re mineral deficient. Magnesium keeps blood pressure normal, heart rhythm steady (read: keeps your body calm), bones strong and aids in elimination.
Glutamine is an amino acid that is good for overall brain health, helps repair the gut and regulate cravings for sugar and other starchy foods.
Apple cider vinegar - a fermented food - is a longtime cure-all for everything from gut health to skin conditions.
Too much work? Just put a Nuun Electrolyte Tablet in your water 3x day.
HERE are some more tips on hydration.
... the most common food allergens/ inflammatories. Gluten, dairy and sugar are the worst offenders but if you take out these 7 “avoids” after the initial “detox” you’ll feel more energized, lighter and even happier.
These days there are SO many delicious and more nutritious dairy and gluten free alternatives to your fav, fun foods so you won’t have to give up that milk or cream in your coffee, your mornin’ yogurt or pizza and pasta for dinner. Stay tuned for my blog this Friday: “Fav Fun Foods. Healthy and tasty alternatives to the most common comfort foods.”
3. TAKE A BREAK...
...From eating three meals a day. Do 1-7 days of a mostly liquid protocol: healthy, nutrient-dense protein shakes, blended lemon and green drinks or organic juices and hearty soups. Then have a big salad with 4oz lean protein or cooked veggies for dinner.
Make your own, grab and go from O Ave, Juice Generation, Juice Press or Liquiteria or order from Chef V. The most affordable and yummiest option available. Click HERE to order or call Raine 760-917-0356 My fav-The 7 Day Souper Cleanse. Mind Body REBOOT friends & clients receive 55% off. I’ll be blogging on all my fav “cleanse” selects from around NYC and CT.
This is also one of the best ways to start to kick your sugar habit. 1-7 Days Protein shakes and soups. Most of the “hangover” effect of bad food and drink is often related to dehydration, not…
Try one of these two very popular smartphone apps Headspace or Buddhify. They’re short, simple and effective at helping you mentally take a break and to get present. And sometimes that is what we really need most to feel restored. Attempt 10 minutes a day 1x a day on your commute into work. Then work your way up to 2x a day!
Take a 20 minute Epic Epsom Salts Bath. I LOVE these and do them almost nightly. Not only good for relieving excess water weight but also soothing your muscles and softening your skin. Click HERE for my Epic Epsom Salts bath recipe!
Try THESE tips before your next fun weekend or night out
Need a little more help-some guidance, structure, accountability resetting? Sign up for my next Optimal Mind Body Program - The 28 Day Summer Solution.
When you're on the go whether around town or traveling, you need easy nutrition and it's gotta taste good. It's tough to navigate the myriad of choices. When friends n' clients show me their picks, they're often too high in sugar or full of avoids. So this week’s blog is a short list of the best ones I could find.
To make the cut they had to be: Gluten, dairy and other avoids-free, organic, tasty and hardest of all to find, LOW sugar (less than 10 grams per bar). Not an easy task but HERE they are!
Use these bars as a meal replacement on an early AM flight or take a piece in a pinch before a board meeting for a little extra energy.
Go Macro Bars - Protein Purity & Balanced Goodness
Paleo - Glazed Donut
22 Days Daily - Mocha Mantra
Epic Grass Fed Bars & Chicken Bites
Tanka Bars - Just buffalo meat and dried cranberries.
Email me with your FAV, healthy bars and snacks on the go!
This week’s blog is a list of my top 15 favs I found in 2015 on my continued quest for the latest and greatest ways my clients and I can live more sustainably, earth friendly, healthy, happy lives that defy our age. So I’ll be takin’ these well into the new year and beyond.
Some of the best things on the list are tried and tested favs from times past, like the protein powder and the mini trampoline. But some key brands and places to find them have changed.
So here they are, in alphabetical order. As always, lmk what you think. I love to hear from you!
See my picks under “Meditations” below. My Mind Body RE BOOT program’s app MBody360’s release is February 2016-so doesn’t make the 2015 list;)
Thanks to Audible.com, I read 3-5 books a week. I turn on my latest read while getting ready in the AM or doing other mundane tasks that don’t require my undivided attention. Here’s four from last year that I’ll definitely re-read this year.
The Five Love Languages This should be required reading prior to entering any relationship. LOVE it!
Power of the Subconscious Mind Like the Five Love Languages, this book should be required reading but for teenagers. I was introduced to the concept by my father when he took me to the Tony Robbins Firewalk experience. Thanks KB!
Massage/Rolfer/Alignment Expert: We store everything from physical to emotional injuries in our precious bodies. Yin Yoga goes a long way to helping to work some of it out. But sometimes you just need to go in a little deeper. Getting a true expert to do body work is like taking high quality nutritional supplements and eating organic and non GMO food. It makes a critical difference. Here’s my latest fav Kayte Ringer: firstname.lastname@example.org. Doesn’t mean I don’t still LOVE Shari Auth, I do.
WORKOUT AND RUNNING AROUND NYC CLOTHES:
American Giant Hoodie Despite the fact that I run around in fitness wear a good part of every day I’m NOT a fan of the sweatshirt. But “the best hoodie ever made” has become a part of my everyday duds, so had to share. I wear mine under my cashmere blazers and Patagonia puffer vests...so 1980’s:) I like THIS one in particular.
Nike Running and Cycling Pants-Still my fav bc I’m into the standard black tights, but the cutest patterns, if I did wear them, are hands down, Zara Terez.
My Essential Mind Body RE BOOT Nutritional protocol includes some of the more obvious basic nutrients: a high potency Probiotic, B-Complex, CALM magnesium and Digestive Enzymes among others. But there are some interesting new kids on the block.
Moringa Olifera: Being touted as “the new kale” I came across this pretty lil green powder while in Bali last Feb. Moringa is an antioxidant that has 0,75x more vitamin C than oranges, 15x more potassium than bananas, 10x more vitamin A than carrots, 25x more iron than in spinach, 17x more calcium than milk and 4x more protein than eggs. So of course, it’s a part of my NEW Mind Body RE BOOT Nutrient protocol and should be a part of your daily supplement routine too! You can blend the powder into smoothies or take the capsules which is easiest.
Moringa is easy and inexpensive to grow, and its dried leaves retain many of their vitamins and minerals, making it a useful food source in different parts of the world. Charitable programs in India and Africa use it to fight malnutrition, reports WebMD. Click HERE to order.
Puerh Tea: When it’s this cold, I like to sip soothing, hot bevvies. To wean my clients of coffee and cocoa I lure them with medicinal teas. I partnered with my fav tea company Plain Tea to create a selection of teas for energy, enhanced digestion, reduce bloat, center and calm the mind and ore. My pet tea is Puerh. Check out all the benefits of Puerh and see my entire customized Mind Body RE BOOT Tea Program HERE.
IMPORTANT-not all supplements are created alike of course and poor quality supplements can do more harm than good if they have fillers and allergens. So make sure you’re using a brand you can trust. Click HERE to discover what supplements and brands I reco in my Essential RE BOOT Nutrient Protocol.
Sprouts! Specifically Sunflower and Pea Shoots: During my three week stay at Hippocrates Health Institute, I tried a few totally new things like the Hyperbaric Chamber with Oxygen therapy. But my biggest take away-the thing I brought back and into my personal and REBOOT program protocols was sprouts as my main protein source. I have 1-2 cups 1-2x a day as a part of a salad or blended smoothie. They are the most bioavailable source of nutrients on the planet: 7x more vitamin C than blueberries, low in calorie and high in protein and other nutrients, they cost just pennies to grow and they taste good. I’m not ready to grow mine yet, so I’m getting them shipped from Andrew at Got Sprouts in Florida (Phone: 561-689-9464) until I can find a great source in NYC.
Chef V Green Juice and Souper Cleanse
Hands down my fav locally-sourced organic green juice! Mucho less expensive, mas delish and lowest in sugar (2 grams). Plus, it's more conveniently delivered FREE to my door. Oh, and it’s yummy!
I get their weekly Green Drink delivery and do their 7-Day Souper cleanse bc I LOVE the shakes and soups. Use our code REBOOT for 55% off any cleanses and 20% off all juice deliveries.
HEALTHY HOME STUFF:
Essential Oils: I’ve been using a special blend of lavender and orange to make a calming spray for home and my Yin Yoga classes for years. So oils are nothing new to me, but now I’m obsessed. I’m using them for everything from a drop of peppermint oil pick-me-up on my tongue before a workout or a headache comin’ on to clove in my toothpaste and homemade hand sanitizer for travel. Sandalwood and Rose oils in my facial serums are also now a necessity-see Skincare picks below. This one subject is now an entire workshop in my RE BOOT program-so much to love! Haven’t picked a fav brand yet but the Do Terra starter kit works and would love to hear your picks.
I now own three of these inexpensive, easy Essential Oil Diffuser two for home and one for my travel bag.
I still use Two Bells personally and in my RE BOOT program protocol. And I'm back to doing my TM-Transcendental Meditation 2x day as well. If you're inclined to explore TM I reco The David Lynch Foundation. I really love how accessible they make meditation and that they're providing it free of charge for Veterans, the homeless, men and women in prisons and school children.
But as for my fav NEWish apps, I love Headspace and Buddhify - Very user friendly. LOVE that there’s a lil’ meditation for every occasion - whether you’re eating, “feeling stressed” traveling, “walking through the city” or going to sleep.
Sun Warrior - LOVE the taste, is nutritious. HERE’S my recipe for my Mind Body RE BOOT
Dermatologist: Paul Frank - Nobody could replace my beloved Frederic Brandt (Rest In Peace) but this man comes as close as anyone can. LOVE him!
Facial Serum by Jenise Parris with yummy blend of botanicals and essential oils. Smells good, has healing properties and makes my face glowy. NO MORE lotions for my skin and definitely NO MORE parabens and other toxins.
I still think everyone should be doing at least 3x HIIT'S- High Intensity Interval training workouts per week-my personal fav again is RUNNING. Nothing gets your endorphins going like really picking up your knees. But my minimum reco went from 25 to 30 minutes and I’m back to weight lifting 3x a week as well.
I supplement my park and treadmill workouts as well as my studio classes at Soul Cycle, Barrys, Physique 57 and Bar Method with home workouts on my mini-trampoline. And I finally found THE BEST one on the market-The Bellicon. Where have you been all my bounces Bellicon?! LOVE you. Seriously does not compare to anything else out there. It’s expensive but worth every penny and a lot less expensive than a treadmill. You can customize everything from your resistance on your bungees to your mat color. I own two, one for travel, with case and all, one for my apartment.
FAV WAYS TO RENEW MIND AND BODY AND TO HAVE A HEALTHY, 2015.
"Happiness is when what you think, what you say, and what you do are in harmony." -Mahatma Gandhi
1. Choose three words.
I'm over New Years Resolutions and I'm into focusing on how I want to feel and be in this world. So this year, for myself and my RE BOOT participants' final year end exercise we chose three that reflect key themes or values we want to embody in 2015. These three words will serve as guideposts along our continued journey towards optimal mind & body health and will underpin the daily steps we take toward our goals. And so far, it feels really good. So before you set more resolutions and new life goals, start with the three words.*
My three words are:
1. Balance: To me being balanced to me means to have a sense of well-being, steadiness and stability in each of the three main areas of my life.* This is a blog in and of itself and chapter in the book I’m writing. And it’s something I think we chase all our lives. I mean this in both a longing and a striving way.
2. Mindful Living: Mindfulness is something I’ve been practicing since I was 15 and started studying the Buddhist traditions. And we work on incorporating mindfulness into every aspect of our life in my RE BOOT program. Mindful living to me refers to all aspects of my life from how I breathe, eat and think to being mindful of what motivates what I say and do, to how I say and do it. I strive to be as honest, kind and compassionate to myself and to everyone with whom I come into contact so that we can all live more authentic, fearless and happier lives. So we can avoid needless suffering.
3. Scale: A focus on how I can extend my actions and output personally and professionally to reach further and ultimately serve more people. It is clear to me that my life needs to be mostly about service for me to feel balanced and happy.
To be balanced to me means to have a sense of well-being, steadiness and stability in each of these main areas of my life:
Balance is about the ability to keep perspective, tune into the Sage and silence the Saboteurs in the mind more than you don't. I believe balance is the ability to make decisions that support your mind and body -from the food you eat, the thoughts you think, to the people with whom you spend most of your time - at least 80% of the time. I call it the 80/20 rule.
2. HIIT-High Intensity Interval Training: OK, this is not new for us, I’ve been preaching about this way or working out that lets you spend less and get better fat burning, cardiovascular and overall results. This longtime tried and tested fave of mine is now becoming a “2015 trend”.
3. Intermittent Fasting: We really like this one because you don’t even need to change what you eat if you choose not to, just the time you eat and you can have more energy, lose weight and feel mentally clearer upon rising.
4. Organic Chicken Bone Broth: I already mentioned this in the Fall but worth repeating, I LOVE this natural remedy for repairing GI distress to enhancing your immune system and helping you feel better overall. I personally use and have in my Mind Body RE BOOT protocols 8-12 ounces 2x a day. It’s satisfies so much more than my beloved green juices in the colder months. You’ll be hearing a lot about this one if you haven’t already, it’s another rising superfood trend you were clued into before the masses:) I need to be VERY clear here, (sorry vegans, this may gross you out) it takes 24 hours to simmer all the nutrients from the bones. And they must be bones from organic, outdoor raised, hormone & antibiotic-free (happy) chickens to have the highest nutrient value. So that stuff in the boxes on the shelves at the market will not work.
5. Manage your mind: Two Bells & Yin Yoga I’m really into the idea of growing your brain’s gray matter, turning into your mind’s Sage more often than your Saboteurs other wise known as increasing your Positive Intelligence, peace and overall happiness in every possible way. New research out of Harvard Medical School proves that we can do this by practicing any type of meditation for a total of 27 minutes per day. The simplest meditations that I’ve found are Two Bells breathing and the practice of holding even just one Yin Yoga stretch. What are you waiting for? Download the bells now and click HERE for three, simple stretches and/or sign up for my next Yin class.
Our most popular blog is back and includes more of my faves than ever before! Whether you’re suffering from food, alcohol or other over indulgences, sleep deprivation and/ or emotional runoff associated with the season, you can feel better and have more energy now by practicing these tips. Best part, these can be used all year round to avoid acting like the Grinch.
I recco CHOOSING LIGHT, TOP SHELF LIQUORS (vodka or tequila are the preferred) over dark liquors (brandy or whiskey). But whatever you choose, STICK WITH ONE TYPE OF ALCOHOL. Light liquors have fewer “congeners" (a minor toxic chemical element of alcohol that gives it it's distinctive characteristics) which may contribute to hangovers.
WHAT IS A HANGOVER?
Although there is no official definition, a hangover is the crummy feeling that follows a night of excessive alcohol or unhealthy food and includes at least two of the following symptoms: headache, nausea, diarrhea, gastrointestinal disorders, fatigue.
Drinking drains and interferes with the body’s absorption of vitamins and minerals such as: amino acids, B12, B6 and folic acid, calcium, magnesium, and more. Eating foods that you may have allergies or sensitive to like gluten, dairy or sugar, can have the same draining effect on your brain and body-leaving you sluggish and bloated.
Simply put: Alcohol is a toxic substance. When you ingest toxins of any kind (and as far as I’m concerned that can include being around emotionally toxic environments/people,) it may result in dehydration, lack of sleep and other side effects to throw your body out of balance.
WHAT TO EAT BEFORE THE DAY OF YOUR EVENT:
WHAT TO AVOID:
PRACTICE MINDFUL EATING HABITS
Chew your food UNTIL IT’S THE CONSISTENCY OF BABY FOOD + EAT ONLY UNTIL YOU’RE 80% FULL.
HEALTHY FOOD STAPLES TO HAVE ON HAND AT HOME-YOUR SHOPPING LIST:
YOUR PARTY DAY PLAN:
DAY AFTER PARTY TIPS
SLEEP IN if you can or follow the next two steps and go back to bed.
UPON RISING & THROUGHOUT THE DAY
7. EAT: BREAKFAST-After you’ve done steps above, have a breakfast with healthy alternatives to the normal greasy, hangover foods. See ideas above. LUNCH & DINNER: Turkey Burger-no bun or Amy’s Organic Pizza or Rice Pasta.
8. RINSE: Take a shower. A good shower, although it does not treat the symptoms of the hangover helps you feel revitalized. Use warm water, not hot and finish with a 30-60 second cool rinse. Or take a cleansing Epsom Salts bath.
9. MOVE: Only if you’re well hydrated take your fave SOUL CYCLE or other spin class, a light jog, or 25 minutes on the BELLICON. They’ll make you smile and release some endorphins. If you are sleep deprived and you go to class it can make you feel worse. In that case, opt for a couple of planks + 3 sets of pushups + 30 squats.
10. LAUGH: Too tired to go to class? Watch a funny movie. Love Actually is one of my holiday faves. Laughter always makes us feel better. Whatever you do, don’t call that friend that’s always in a bad mood. You’re likely to feel a little depressed if tired, hungover so you want to avoid negative people.
11. SWEAT: I live for my SUNLIGHTEN INFRARED SAUNA and try and sweat 3-6 days a week. If you can’t get to in one of Sunlighten’s, any dry sauna-especially the one at THE RUSSIAN BATH HOUSE will do. Three x 20 minute rounds with short breaks or dips in a cold plunge is optimal but pace yourself and be sure to take electrolytes and that your hydrated.
12. SUNSHINE and the FRESH AIR, even if only for a few minutes. Our body in order to function properly needs oxygen.
Find my Amazon Shopping List of Hangover Prevention Tools/Remedies HERE.
There's no question in my mind that in order to thrive, to live the life of your dreams, you need both physical and mental balance/well being. But how to get that balance and stay balanced in today's world is the question. Yesterday I was listening to a talk by Tony Robbins about how to get what you truly want. Yes, I still love TA. My Dad took me to my first TA seminar when I was 15 years old-The Firewalk Experience. That's another blog. Back to the point, I think Tony Robbins nailed it when it comes to what it takes to get what you desire so I'm sharing the key points of his inspiring talk.
Getting what you want begins with a vision. It begins with knowing what you want. The vision has to be compelling and you have to have compelling enough reasons that you'll follow through when it gets tough, i.e., even if you get off target you'll get right back on.
Next, you have to change the standard to which you hold yourself. Having a desire for change and/or willpower are not enough, you have to change what you do each day, your daily rituals, raise your standards of what you expect of yourself, create new habits. For example, a fit person naturally expects themselves to work out a minimum number of times per week, it is a part of their routine, somebody overweight does not have the same expectations even though they may have the desire.
Even Tiger Woods at the top of his game went out and changed his swing because he wanted to stay on top/be best. And Michael Phelps, how did he win by 100th of one second? Was it just massive skill or a standard to which he held himself? He said to himself, "I am the champion and nobody is going to take this from me." And his daily rituals allowed him to push beyond at the final moment. He does two to three times the workouts that most of his competitors do every day, even though everyone said he'd over train or wear himself out.
I want to see you excel and get to your best self this year, in 2014. As Tony Robbins says it well, "It's not what we get that makes us happy, it's who we become and what we can give as a result of who we become. We derive great satisfaction out of life by being able to help others."
So let's get started by taking these steps that Robbins recommends:
1. Choose an area of life you want to improve?
Relationship, career, health...
2. Write down what your life is like right now, be as specific as possible. Wake up exhausted. Be truthful. I'm not in a relationship and wish I was in one or I'm in a relationship and wish I wasn't. Write how it is
3. What are the rituals that have put you there? Whatever the results there's some rituals that you repeat that keep you there...Usually not one thing, usually a few things...
4. What is your vision. Be specific. Rather than saying "I want to lose 10 pounds," try describing how you want to look and feel, lean and strong, have more energy, feel and look my best, be able to run three miles, etc.
5. What are the rituals/daily habits that will get you there? How often would you have to work out? What days, what time? Willpower doesn't last, but rituals will last a lifetime.
Just do two to three things every day that are in the direction of where you want to be and who you want to become. Once you discipline yourself in one area of life you'll start doing it in others.
Start a few of those actions and lock them in place. If there's anything I can do to help, let me know.
To hear Tony Robbins whole talk on the subject, click HERE.
Discover what you're capable of and get to the other side of your true self...
"There's the pain of discipline or the pain of regret. The pain of discipline weighs ounces, regret weighs tons." -TA
Healthy Living Tip #5 -MOVE! /EXERCISE - Enlist Mother Nature for your workouts while the weather allows. Try one of my Outdoor Fitness Faves
The fifth of my eight essential habits for living your best life at any age is - no surprise - exercise. Since it’s summer, this week’s blog is about how to make your workout the most efficient, effective AND fun with my outdoor fitness faves.
Most of us know the side effects of not exercising, but most people don’t realize that sitting too much can lead to depression and other mental health problems. And according to world renowned Functional Medicine Doctor, Jospeh Mercola “There is a growing scientific consensus that the more time you spend sitting, the shorter and less healthy your life may be. Excessive sitting, such as at a desk or in front of the TV, significantly impacts your cardiovascular and metabolic function.”
SCIENTIFICALLY PROVEN BENEFITS OF EXERCISING OUTDOORS
We all know that when we move/exercise we usually feel better mentally and physically and, provided we don’t eat too much, we look better as well. But few know there are scientific studies that show there can be greater benefits to exercising outside (over indoor): physically, emotionally AND psychologically which include:
MY FOUR OUTDOOR FAVES
1. NATURE WALK/JOG
Walk on the beach (preferably barefoot) with a buddy, listen to fave book on tape or meditative music, call a friend who makes you laugh or just listen to the crashing waves. So good for the soul.
2. STANDUP PADDLEBOARDING (SUP)
There are so many reasons to love my fave sport of all time - SUP. Almost anyone can do it, and it can be done on most bodies of water - especially flat lakes and bays. Below are my SUP workout picks:
3. JUMPING IN THE OCEAN
If you’re lucky enough to live on or near a beach, you likely know well the historic healing powers of the ocean. I’m livin’ on Amagansett Beach this summer and already I feel like a new person.
NYC dwellers who don’t have more than a day to getaway, jump on the subway and go to Rockaway Beach. I once headed there with my surf board in tow and had a great solo session on the ocean. You can also rent SUPs n’ boards and instructors when you get there.
Can’t surf? Try Boogie/Body Boarding. I’ve been doing it since I was 9 years old and it’s just as fun as surfing for most people and a lot easier to learn. Most kids can learn as soon as they’re decent swimmers.
Can’t swim? Now’s a good time to learn. My fave Hamptons swim instructor-esp for kids: Deborah Lakeman
Stuck in office this summer? Check out THIS video of a few or my fave, short, easy do anytime/anywhere exercises (scroll to the 5 minute mark for my segment). And check out number four which can be done indoors or outdoors.
4. MINI TRAMPOLINING ON THE BACK PORCH
When the weather allows, and especially if there’s not a good path or road to walk or jog on, this is always my fave way to get some fat burning, core work and overall feel-good time in.
Benefits of using the Rebounder:
TIPS for Mini Trampoline: I travel with mine. And I keep one permanently at each of my parent's houses:
GENERAL EXERCISE TIPS:
Have fun everyone and tag me on your outdoor Instagram exercise pics @mindbodyreboot and follow me @magenbanwart on twitter or Instagram to catch some of mine.
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