504: Avoid, Minimize & Indulge

504: Avoid, Minimize & Indulge

I’ve done a few episodes on the importance of optimizing the microbiome. The microbiome, or collection of bacteria, viruses, fungi & yeast in our bodies, influences the development of disease, metabolism & body weight, sleep, mood, energy and much more.

A few months ago, I decided to turn to Viome to get a personalized look at my own microbiome. In today’s episode I’ll talk about what Viome offers and what I learned in the process.

To get your personalized recommendations and save $20 on your Viome kit, click here.

Here’s a closer look at my personal report. This doesn’t include every single view and piece of information, but it will give you a good idea of what your report will look like.

viome resultsviome results 1

viome results 2viome 3

The supplements that were recommended for me (based on my unique microbiome) are:

Klaire Labs Ther-Biotic Factor 6

Prebiotin Prebiotic Fiber Powder

DaVinci Laboratories of Vermont Spectra Reds Powder

Resources:

To get your personalized recommendations and save $20 on your Viome kit, click here.

Past episodes on the microbiome include:

Episode 432 How The Microbiome Can Help You Burn Fat

Episode 482 How The Microbiome Determines Your Health

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How Amazing 7.23.18

Earlier today I announced that I’m starting a new blog series. Make sure you read what it is and why I’m doing it. Seriously – that part is important. It will take you 30 second. Read it now if you haven’t already.

My goal is to see just how amazing I can feel if I do everything as close to “best for me” as possible. I didn’t decide on this initiative until a few hours into the morning so the first few hours of this day definitely don’t reflect my very best.

5am: Wake up. Coffee (black). Start responding to emails and doing morning work.

6:30 – 8am: Gym for workout #1 (this includes drive time)

  • Crossover Symmetry for shoulder stability
  • Shoulder strength warm-ups
  • Lacrosse ball muscle work
  • Rowing warmup
  • 5x200m run (approximately equal work/rest intervals)
  • 100m sled push
  • 5 min bike cool down

8 – 9am: breakfast (pic posted on my Instagram stories)

  • Omelet with avocado, sprouts & tomato
  • Iced coffee (black)
  • Water

9 – 10am: Work

10am: 20 minute Transcendental Meditation

10:30 – 12pm: Work (drank 1 liter of water)

12 – 1:00pm: Walk, stretch and mobility with lacrosse ball

1 – 2:00pm: Protein shake & meditate (20 minutes Transcendental Meditation)

I’m not much of a protein shake drinker. This might have been the first protein shake I’ve had in a few months. I did a full episode on protein shakes to explain why, but the bottom line is that I prefer to eat my food than drink it and I prefer whole foods to processed ones. With that said, I haven’t been to the grocery store for veggies and it’s super hot & humid here today, so a shake sounded nice. Into my Vitamix I put:

  • 1 inch fresh ginger (I had to have ginger today since today’s podcast is all about it)
  • 1 cup cashew milk
  • 1 cup frozen cauliflower rice (in lieu of ice – it has no flavor)
  • 1 scoop chocolate protein powder

2 – 3:00pm: Work

3 – 5:00pm: Workout #2 (includes drive time)

  • Crossover Symmetry
  • Foam rolling
  • Build to a heavy single rep bench press (I hit a PR today!)
  • METCON: 5 rounds for time of
    • 1 minute max rep bench press
    • 1 min max rep box jumps
  • Crossover Symmetry to recover

5 – 7:00pm cook dinner, eat, read (pic on Instagram)

  • 2 cups broccoli
  • 1 ear corn on the cob
  • 2 grilled chicken thighs

I made a great marinade for the chicken and added fresh ginger! It’s kind of an asian-style marinade and so delicious!

  • 2 cloves garlic, minced
  • 1 tsp sesame seeds
  • 1 tbsp sesame oil
  • 1/2 cup coconut aminos
  • 1 inch fresh ginger, minced

7 – 9pm Back to back live webinars for my summer clients

9:30pm Bedtime

I feel pretty good about this day and I’m excited to continue to see just how amazing I can feel each day! More to come tomorrow!

 

458: Food As Medicine – Turmeric

458: Food As Medicine – Turmeric

I am beyond excited for this 2nd episode in the Food As Medicine series of the podcast! Today we are talking about turmeric and it’s active components, curcuminoids.

Curcumin has long been used to fight inflammation but it does so much more than that! We’ll explore the role of turmeric in cell health, inflammation, skin health, depression, cognitive function and more!

We’ll differentiate between turmeric root and turmeric powder, talk about how to identify a quality supplement and I’ll even share a few recipes.

Resources:

Get on the wait list for the Spring Fat Loss Fast Track!

Food As Medicine – Coconut

Tomato & Turmeric Shot

Blend 1 tsp of tomato paste with 1 cup hot water and 1/4 inch peeled turmeric root

Tomato & Turmeric Root Soup

Puree the following ingredients:

2 cups water

1 clove roasted garlic

1 inch peeled turmeric root

1 6 oz can tomato paste

Other turmeric products from Thrive Market:

Golden Milk

Adaptogen Blend

In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.

Clearing Up Confusion On Food Quality & Price

I didn’t always prioritize the quality of the protein I eat. Early in my weight loss journey, it wasn’t about grass-fed, grass-finished, hormone free or organic. I was simply trying to eat less sugar and pump the brakes on overeating. For me, that was the right choice. I’m glad I took a gradual approach. Trying to do it all at once would have been overwhelming and confusing.

If you’d rather listen to this blog, please click here. Otherwise, keep reading below. 

Once I got consistent with eating less sugar and fewer processed foods, I began to add additional nutritional priorities.

My next priority was based on my own health. I was super sensitive to carbohydrates because of my insulin resistance. I had polycystic ovarian syndrome, an issue stemming from estrogen dominance.

I had to start working on my hormonal dysfunction. Because of that, I started paying attention to the quality of the meat I was eating. It would be really hard to move towards hormone balance if I was eating foods that had been treated with growth hormones (and I was!)

Conventionally raised animals are often treated with growth hormones to accelerate the rate of their growth and it became important for me to avoid those hormones. It’s common practice for animals to be administred estrogen, progesterone, testosterone and other hormones! (Side note: many countries, including Europe, have banned this practice. The United States has not.)

In improving the quality of the meat I was eating and working to avoid hormone-treated animals (including in the dairy products I consume), I was also reducing my exposure to toxins.

The meat of onventionally raised animals is higher in toxins and pesticides. Toxins are tougher to avoid in meat products than in produce because toxins are stored in fat. Toxic fat is harder to burn than less toxic fat. Avoiding toxins absolutely makes fat loss easier (and of course improves health).

I started to look for meat from animals that had not been treated with antibiotics. If I need a course of antibiotics, I’ll see my doctor. But, consuming meat from animals who are routinely treated with antibiotics means that I’m routinely being treated with antibiotics. The damage to the human microbiome is real and impacts everything from sleep to mood to metabolism & immunity.

Coventionally raised animals are often fed grains because grain-based feeds are far less expensive and promote more rapid weight gain. This leads to meat that is higher than necessary in pro-inflammatory omega 6 fatty acids. Alternatively, grass fed and grass finished animals have meat that is higher in anti-inflammatory omega 3 fatty acids.

Making better meat choices has been a priority for me for a few years. But I’ve been spoiled, until recently.

Since moving to Cape Cod (which is an island), I’m finding these products harder to find and more expensive. Everything is more expensive here.

So, I switched to Butcher Box. I am not a Butcher Box affiliate and they don’t sponsor the show. I’m just a regular customer, excited about the quality of the products they buy.

Why did I make the switch? In a recent email to my VIP email list (click the button below to subscribe if you aren’t already on it), I explained that their quality is amazing, the convenience of having it shipped to my door is appealing & it helps me save money compared to what is available to me here.

One reader emailed me several times saying that there’s no way it saves me money and I should be more accurate in my emails.

The cost and accessibility of quality meat varies throughout the world. Depending on what kind of quality you prioritize, where you buy it and how much you buy, the price varies dramatically.

I take honesty very seriously. I have no reason to lie. Butcher Box is not a sponsor. I’m not an affiliate.

For the first time, I can really empathize with people who live in parts of the country where it isn’t that easy or affordable to find really great quality meat. It might not be less expensive for you, based on what you’re spending on groceries right now, but it is, in fact, for me. Your reality isn’t mine. Mine isn’t yours.

If it’s not cheaper and or higher quality – guess what? Don’t buy from them. Haha. It’s really that simple. Keep doing what you’re doing. I’m just sharing what I’m doing and why.

When I lived west of Boston in a big city, that reader would have been right. It would have been cheaper for me to keeping buying meat at the grocery store. It would have been worth it, even if I had to go to a couple places to find the level of quality that mattered to me.

But, not all of us are fortunate enough to live in an area where it’s accessible or reasonably priced.

A couple months ago I moved to Cape Cod. After one 90 minute trip to Whole Foods (33 minutes there, 38 minutes back plus time shopping), I commented to my boyfriend that the prices were so much higher on Cape. He nodded. Yep. Island living. And I’m sure it’s far worse in remote areas of the country!

The higher price of food plus the gas prices to drive to stores that are further away and time spent….yes, skeptical reader, it actually is more affordable for me to buy from Butcher Box and significantly more convenient. But I can completely relate to your skepticism as this is the first time in my life where I felt like it was a challenge to buy the quality I’m used to. I’ve been spoiled.

But it’s not just about the money. When you go into a grocery store to evaluate your protein, all you know or see if what they tell you. You often see “grass fed” but don’t see “grass fed + grass finished”.

Maybe you see “organic” but you don’t see “pasture-raised”.

You only know what they tell you and they usually only tell you what they want you to know.

That’s another huge part of my draw to Butcher Box. They prioritize quality and they tell you exactly what that means to them, for each product. If you aren’t sure, you can call or email and ask.

Their beef is 100% grass fed AND grass finished (that’s hard to find in stores!) and it’s never given antibiotics or hormones. The exclusively work with ranchers who treat the animals humanely and feed them a natural diet.

Their chickens are free range, organic & pasture-raised.

Their pork products (including bacon that does not have sugar added) comes from animals never treated with antibiotics or hormones. They also work exclusively with farms that DO NOT administer ractopamine – a growth accelerator.

You can customize your shipment, which I do. I don’t need or want the super expensive steaks. Give me the chicken thighs and the sugar-free bacon! Plus, you can determine if you want a shipment monthly or if you’d prefer it every other month. You can cancel anytime.

Here’s one other honest consideration about convenience and cost savings when you have your meat shipped to your door: you avoid impulse purchases at the grocery store.

When I can completely avoid the grocery store, my food choices are better. I’m not picking up a pint of Halo Top or a delicious block of cheese or piece of dark chocolate. I’m all about things that make it easier to make great choices.

In addition to helping my waistline, that also helps my budget! Even if some of the items do cost more (while many cost less, for me) I still spend far less on food overall because I’m not buying snacks, processed foods, drinks and desserts. That’s undeniable.

These days, even if it costs more, I’ll pay more for my health. It wasn’t always my priority. It is now. But, as I said at the start of this blog, meat quality wasn’t the priority I started with, and I don’t think it needs to be your priority right now, either.

I completely respect budgeting and that this is a gradual transition for most people, as it was for me. Here’s an episode I did on budgeting and another episode on meals under $1.99.

If you decide to give Butcher Box a try, you’ll have to let me know what you think! I’m pretty excited about the fact that every shipment comes with a re-useable insulated shopping bag!!

 

455: Raw Foods Right & Wrong

455: Raw Foods Right & Wrong

For the past couple weeks, I’ve been challenging myself to eat more raw vegetables. I wanted to see if there was an impact on my digestion and my energy levels. There has been.

In today’s episode I’m going to talk about the pros & cons of raw vegetables, which ones you should eat raw and which ones are best prepared cooked (from a nutritional standpoint).

I’m going to share the changes I’ve made recently, specifically how I’m incorporating raw vegetables and what benefits I’ve noticed.

I hope you enjoy the episode!

Resources:

Cabbage Salad Bowl

In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.

Phat Fudge via Thrive Market

Phat Fudge via Amazon

Vitamix Blender

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