Holiday Health Survival Guide


Survival Guide to stay healthy for the Holidays 

All around the U.S. people are kicking off the holiday season by celebrating Thanksgiving; which means facing some of your biggest food and beverage temptations and stressful travel situations followed by post celebration bloating, weight gain, fatigue, and sometimes just feeling down right sick or crappy.

And even if you’re not in the U.S. celebrating along with us, the holiday season is still happening in your part of the world too. So social gatherings, travel, temptations and celebrations are abundant, and they can leave you feeling less like yourself going into the new year. 

But I’ve got you covered!

Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…

  • Avoid overeating and bloating while actually improving digestion! 
  • Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
  • Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!

Before I dive into the tips though, I want to emphasize that your health success this holiday season will require your presence.

The key to having your ideal health and weight is honoring your body’s needs.

And to know what it needs, you need to be present in order to be tuned in to your body.  You might be wondering,“what does that mean or how do I do that?”

It’s actually fairly simple, all you have to do is slow down a bit, and tune into what your body is asking you for.  And some of these tips are designed to help you do exactly that.

Ok, let’s get into these 4 Turkey Day Survival Tips so you can start putting them into action…

#1 – Front load your water intake. 

Feeling hungry and needing to snack throughout the day can actually be a sign of dehydration. Eating carb rich foods, drinking alcohol and traveling during the holidays can majorly mess with your hydration levels so aim to front load your day with massive amounts of water and a pinch of sea salt for electrolytes to stay hydrated. Staying hydrated will help you cut cravings, avoid overeating and fluctuations on the scale.

#2 – Get into rest and digest mode. 

In order for you body to properly digest food, it needs to be in the “rest and digest mode”, and not in the typical fight or flight (aka stressed) state that you might tend to be in during the holidays from rushing around trying to get things done or dealing with less than ideal family situations.  But don’t fret, you can instantly put your body into rest and digest mode to banish or prevent bloating using deep breathing techniques and by thoroughly chewing your food.  Do the 5-5-7 breath (inhale 5 seconds, hold 5 seconds and exhaling 7 seconds)  5-10 times before each meal, and chew each bite 20 times to allow your body to properly digest food. This will also help you recognize when you are full so you don’t overeat. 

#3 – Drink more tea. 

High quality organic green, herbal and even black teas are packed with a variety of nutrients to reduce inflammation, balance hormones and keep your gut healthy.  Peppermint and ginger teas are perfect post meal to promote digestion, reduce bloating and ease stomach upset.  Green tea varietals are a great coffee alternative, and cinnamon containing teas make for a great sweet treat, and both help to curb cravings by balancing your blood sugar!  Pique Tea is my favorite tea brand because of its quality and easy to mix in cold or hot water powders (great for traveling!).

#4 – Walk, don’t run.

During the holidays, you probably think you need to exercise more to “work off” what you ate and drank. BUT when your body is already depleted from eating inflammatory foods, traveling and staying up late, intense exercise will deplete you even more – making your workout more harmful than good resulting in weight gain, fatigue and feeling run down.  It’s still important to move your body during these times, so opt for more restorative exercise such as walking, yoga and pilates. 

Aside from being present to implement these 4 survival tips, don’t forget to also be present with your family and friends so you can truly enjoy the holidays.

Joy, laughter and happiness all promote better hormone balance and digestion, which are necessary elements for more energy and weight loss.

Happy holidays to you and your loved ones 🙂

#1- Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…

Avoid overeating and bloating while actually improving digestion! 

Maintain your weight and possibly even lose some! (wouldn’t that be nice?)

Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!

#seefitliving #nontoxicproducts #toxicburden #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

Whether you’re celebrating Thanksgiving or some other holiday this season I have 4 survival tips to help you…

  • Avoid overeating and bloating while actually improving digestion 
  • Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
  • Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips, is that you can do them anywhere and they don’t require much time, effort or money!

If you want to get your hands on the right lab tests and resources so you can feel good in your body again, then schedule an Ideal Health & Weight Discovery Session with me

For more info about Samantha Lander

http://www.seefitpt.com

seefitpt@gmail.com

Belly Fat Facts…

There’s still time to flatten your stomach!


As we enter into the holidays why don’t you make this one different? Seeing it is already going to be very different use that as an opportunity to get extra healthy instead of eating all those cookies.

If you’re dealing with unwanted belly fat then the idea of getting into your skinny jeans or holidays dresses sounds awful. Why don’t you start 2020 with a new concept on health.

What you probably don’t know is that there’s a LOT more to losing belly fat than just diet and exercise.

So that’s why this week is the blog is about all the belly fat facts you need to know so you can banish belly fat for good!

***

I would say that 90% of the people I talk to would love to lose weight around their midsection. Most of them are seeking that ever so elusive flat stomach. 

Are you one of those people? 

If you are, I have good news for you…

There’s still time to flatten your stomach for the new year!!

And it doesn’t require counting calories, crash dieting or spending hours at the gym.  

Because the fact of the matter is, belly fat is NOT always a result of eating too much and exercising too little.  In fact, calories-in versus calories-out is a dying school of thought.

There is a plethora of researchthese days showing just how broken the calorie counting and crash dieting approach is.  In fact, cutting calories and crash dieting can actually cause weight gain long-term.

Everywhere you turn you’ll see all kinds of marketing, promotional products and advertising geared towards the calories-in versus calories-out method for weight loss and finding that flat stomach.

And yet, people still struggle to lose or maintain weight loss, even when they’ve tried almost every diet and exercise routine out there.

And what about the people who have stick-skinny arms and legs but are round in the middle – what’s their story?

What’s up with that belly fat that just won’t budge?!

The accumulation of fat in our bodies, and particularly around our midsection, is way more complex than what is portrayed in mainstream health.

Diet and exercise actually play a small role in the reason for fat around your midsection.  In some cases, eating “healthy” and exercising can even contribute to fat accumulation.

Here are some facts about belly fat that I bet you didn’t know…

Excessive inflammation increases your storage capacity for fat cells, particularly white fat cells which are directly related to your “spare tire.”

White fat cells that accumulate around your midsection also serve as a protective mechanism to store the toxins you’re exposed to in order to prevent them from affecting your brain.  So the more toxins you’re exposed to, the more white fat cells you make and the bigger the spare tire gets.

Constipation and poor liver detoxification can lead to a buildup of toxins in the body which creates even more white fat cells around your midsection.

Excessive amounts of white fat cells trigger even more inflammation which can result in fluid retention (edema), resulting in even more white fat cells!  And a toxic body will intentionally hold onto fat to hide toxins in order to protect you and your brain from the re-circulation of toxins if they are not eliminated.

Low glutathione levels reduces mitochondrial function which leads to weight gain or loss resistance.  Glutathione is the body’s most powerful antioxidant, and mitochondria are the organelles within our cells which generates energy from the food we are eating.

Insulin resistance or carbohydrate intolerance contributes to a fatty liver.  All of which contribute to inflammation overload and poor toxin detoxification.

Do you see now why diet and exercise aren’t enough to get rid of belly fat?

In this week’s video and blog, I straighten out the facts about belly fat and give you tips so you can get that flat stomach for summer.

***insert video image and button linking back to blog***

Now, that you know the facts about belly fat, it might seem like getting rid of it is much more complex than you originally thought.

In some sense this is true. Diet and exercise are a part of it, but alone won’t get rid of it.

Don’t lose hope, though.  

There are four simple steps you can take to reduce your inflammation and toxic load while boosting your liver function and glutathione levels to help you get that flat stomach for summer.

Step 1: Boost Glutathione & Liver Function

Your body needs cysteine (a sulfur-rich amino acid), B2 and selenium to make glutathione and for your liver to function optimally.  Eat foods rich in these nutrients such as; organic grass fed red meat, wild salmon, eggs, chicken, lamb, almonds, brazil nuts, tuna, halibut, broccoli, cabbage, cauliflower, asparagus, onions, mushrooms, and spinach.

Step 2:  Cut Down Carbs (especially processed ones)

This one should be easy if you focus on replacing carbs, especially processed ones, with some of the nutrient rich foods mentioned above.  Eating too many carbs in one sitting, or multiple times a day can oversaturate your cells with glucose causing insulin resistance, even in the “healthiest” people. Focus replacing your carb intake by bumping up your healthy fats with avocados, fattier cuts of organic meat and poultry, and oils such as olive, coconut and avocado oil.  This will cut your carb cravings, leave you feeling fuller longer and less bloated.

Step 3:  Minimize Toxic Exposures

We can’t always control what toxins we are exposed to because we can’t always see, hear, smell or feel them BUT taking action to control the ones you are aware of can drastically reduce the toxic load on your body.  Some swift and strategic toxin reducing actions you can take include: using non-toxic home cleaning and personal care products, drinking and cooking with filtered water only, getting a HEPA air filter for your bedroom and office, and getting outside for fresh air multiple times a day.

Step 4:  Reduce Inflammation

By minimizing your toxic exposures, cutting down on carbs, and boosting your liver and glutathione levels you’ll already be on your way to reducing inflammation.  There are a LOT of other unforeseen things that can cause inflammation such as food sensitivities, parasites, bacteria and yeast overgrowth in the gut. To sort out these other inflammatory agents you’ll need to do some testing.  But you can also take reducing inflammation to the next level by getting to bed by 10pm and avoiding the top most toxic and inflammatory foods such as gluten, dairy, sugar, soy and alcohol. 

***

I can almost guarantee, if you practice these simple steps every day, your belly fat will start going away in 30 days (or less!).

And if you still feel stuck with belly fat that just won’t budge, let’s test so you don’t have to guess about it anymore!

To get your hands on the right lab tests and resources so you can find the missing pieces to your health puzzle and start feeling like yourself again (or for the first time!), schedule a complimentary Ideal Health & Weight Discovery Session with me here today!


Upcoming Specials & Events

Health Truths Revealed!

As you know, we’re currently experiencing a health crisis, particularly in the Western World. Autoimmune disease and other chronic diseases continue to rise. The Human Longevity Project Documentary series brings to light what the healthiest, longest living people are doing and they have done for centuries to be free of chronic disease in a way that makes it possible for you to learn from them and change the course of your health for the better!

Watch the Human Longevity documentary for free here

Find Your Perfect Diet Tool!

Figuring out what diet is right for you requires dialing in your perfect ratios of proteins, carbs and fats so your body can get the fuel it needs to function at its potential.

When you’re eating the right ratio of protein, carbs and fats per meal, you will:

  • Be able to go 3-5 hours or more without feeling hungry
  • Have energy for hours and feel recharged
  • Think clearly, feel uplifted and be more positive

Eliminate Bloating, Improve Bowel Movements and Strengthen Hair!
Did you know that castor oil is one of the most naturally healing substances on the planet???  Castor oil can be used to:

●     Regulate bowel movements and digestion

●     Reduce inflammation and stomach bloat

●     Promote hair and eyelash growth

●     Minimize menstrual cramps

  • Improve oral health

And of course my favorite – LIVER PACKS TO BOOST DETOXIFICATION!!!

*you can order a castor oil kit off Amazon. Just make sure you get castor oil from a glass bottle.


#1-  I would say that 90% of the people I talk to would love to lose weight around their midsection. Most of them are seeking that ever so elusive flat stomach. Are you one of those people? 

If you are, I have good news for you…There’s still time to flatten your stomach for summer!  And it doesn’t require counting calories, crash dieting or spending hours at the gym.  Because the fact of the matter is, belly fat is NOT always a result of eating too much and exercising too little.

In this week’s video and blog, I straighten out the facts about belly fat and give you tips so you can get that flat stomach for summer.

#2- What’s up with that belly fat that just won’t budge?!

There is a plethora of research these days showing just how broken the calorie counting and crash dieting approach is.  In fact, cutting calories and crash dieting can actually cause weight gain long-term.  Yet, everywhere you turn you’ll see all kinds of marketing, promotional products and advertising geared towards the calories-in versus calories-out method for weight loss and finding that flat stomach.

The accumulation of fat in our bodies, and particularly around our midsection, is way more complex than what is portrayed in mainstream health.  Diet and exercise actually play a small role in the reason for fat around your midsection. In some cases, eating “healthy” and exercising can even contribute to fat accumulation.

In this week’s video and blog, I straighten out the facts about belly fat and give you tips so you can get that flat stomach for summer.

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*

*

#GIhealth #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

#3-Here are some facts about belly fat that I bet you didn’t know…

Excessive inflammation increases white fat cells which are directly related to your “spare tire.”

*

White fat cells serve as a protective mechanism to store toxins in order to protect your brain, so the more toxins you’re exposed to, the more white fat cells you make and the bigger the spare tire gets.

*

Constipation and poor liver detoxification can lead to a buildup of toxins in the body which creates even more white fat cells around your midsection.

*

Low glutathione levels reduces mitochondrial function which leads to weight gain or loss resistance.

*

Insulin resistance or carbohydrate intolerance contributes to a fatty liver.  All of which contribute to inflammation overload and poor toxin detoxification

#healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

IGTV

Belly Fat Facts

If you want to get your hands on the right lab tests and resources so you can banish belly fat for good, then schedule an Ideal Health & Weight Discovery Session with me here:  https://www.seefitpt.com


Resources:

https://idmprogram.com/the-failure-of-the-calorie-theory-of-obesity/

https://idmprogram.com/the-failure-of-the-calorie-theory-of-obesity/

Is Estrogen Dominating You?

Estrogen dominance is on the rise among men and women. Find out how you can get it under control.

Estrogen dominance has been showing up a LOT lately in the consultation conversations I’ve been having and in my clients’ test results.

It’s a stealthy hormone imbalance that often goes overlooked in typical blood test and can be related to issues such as weight gain, sleepless nights, sugar cravings, low energy, depression and insulin resistance all within both men and women, and irregular periods and intense PMS symptoms for just the ladies. 

For this week’s blog, I’m bringing back this topic so you can elevate your knowledge in case estrogen is dominating you…

***

Stubborn weight, acne, low libido, restless sleep and struggling to build muscle are just some common characteristic when estrogen is dominating your body.  Estrogen doesn’t discriminate. It’s just as much of an issue these days with both men and women.

My husband is a perfect case in point.

For the majority of his adult life, he was able to manage his body weight with the simple calories in versus calories out equation.  When the scale started to tip, he simply cut back on his food intake and exercised more.

That was, until estrogen took control.

The older he got, the harder it became to manage his weight through diet and exercise, and one day it just stopped working all together.  Not only was he not able to lose weight, but one day he stepped on the scale and had actually gained weight despite his efforts to work out harder and monitor his food intake.

For an engineer and scientific-minded guy, this scenario was mind boggling.  He applied the equation of calories in versus calories out and it did not produce the outcome it was supposed to.

There’s a million things I could say about the broken calories in versus calories out equation, but let’s stay focused on estrogen.

There was obviously something more at play keeping my husband from managing his weight, so we set out to run the right type of hormone test and to collect some clues.

Clue #1– A possible genetic predisposition.  A few years ago, his mom had been diagnosed with the estrogen driven type of breast cancer called ER-2. About 80% of all breastcancers are “ER-positive”, meaning the cancercells grow in response to estrogen.

Clue #2– A Dried Urine Test for Comprehensive Hormones (DUTCH) revealed estrogen metabolites (estrone and estradiol) were very high outside the functional range and testosterone was within range.  These values can not be seen on a blood test, so they had been routinely missed.

My husband had a classic case of underlying estrogen dominance that was keeping him from losing weight.

What is estrogen dominance?

In men, it’s usually determined when estrogen levels are relatively high in comparison to testosterone.  Meaning testosterone levels could be normal or low, and estrogen is high relatively high to whatever that number is.

In women, it’s commonly evaluated based upon the ratio of estrogen to progesterone, but as with men, it can also be evaluated when comparing testosterone to estrogen.

In general, when estrogen levels are relatively high to other hormones, it’s not good.

I fell victim to estrogen dominance back in the day.  I suffered from periods every other week. I had rapid weight gain no matter how hard I worked out nothing mattered. I ate perfect I had no life bc I always felt bad. I was an emotional roller coaster and no doctors could help. They suggested anti-depressants. It is nothing to joke about it almost killed me.

The good news is that estrogen dominance doesn’t happen overnight. It’s preventable and reversible in almost any case.  

But if estrogen gets out of control, it can lead to more health issues beyond stubborn weight, acne and pain in the ass periods.

Estrogen dominance can also contribute to:

  • Hormone driven cancers such as the ER-2 breast cancer
  • Autoimmune conditions such as Hashimoto’s
  • Yeast and bacteria overgrowth such as Candida

So how can you keep estrogen within its normal playing field?

Making sure estrogen doesn’t start dominating the field means tackling it from a couple of different angles.

Angle #1 – Sort out estrogen sources

One of the biggest reasons why estrogen is on the rise is due to a classification of toxins known as Xenoestrogens.  These toxins have the ability to mimic estrogen in the body or block hormone receptor sites resulting in elevated estrogen levels. Common sources of estrogen promoting toxins can be found in:

  • Plastic food, water or other types of containers
  • Lotions, shampoos, conditioners, deodorant or other personal care products
  • Metal substances such as as cadmium, lead, and mercury

Aim to swap out your plastic containers for glass or stainless steel and use the EWG’s Skin Deep Databaseto find non-toxic personal care products.

Other estrogen elevating sources also include:

  • Non-organic foods containing pesticides or added hormones
  • Tap water (yes, even though it’s deemed “safe”) contaminated with pesticides/toxins
  • Intestinal parasites, bacteria and yeast that elevate toxic enzymes and trap estrogen
  • Excess body fat that absorbs, stores and synthesizes estrogen
  • Synthetic hormones found in hormone replacement therapies and/or birth control 
  • Water damaged buildings with mold growth
  • Unrelenting mental or emotional stress

Some actions you can take action to tackle these sources by eating organic, drinking and cooking with only filtered water, properly addressing water leaks and mold and taking time to meditate or de-stress daily. 

To sort out the synthetic hormones and/or intestinal pathogens, seek a functional health practitioner (like myself) to assist you with proper and personalized strategies.

Angle #2 – Love your liver

The reality is, we can’t control our exposure to estrogen driving toxins 100% of the time.  But our liver does play a major role in getting rid of excess estrogen that might be circulating in the body, and that’s something you can get behind. By supporting liver function, you can kill two birds with one stone: eliminate toxins you’ve been exposed to that might raise estrogen levels, and excrete existing excess estrogen.

To support your liver, you can:

  • Take a daily liver support supplement with nutrients such as milk thistle
  • Eat naturally detoxifying foods such as beets, grapefruits, lemons and dandelion greens
  • Occasionally do castor oil liver packs, dry body brushing or an infrared sauna

Do all of the above and give more power to your liver! 

Angle #3 – Eat and drink anti-estrogenic

The great news is, you can combat estrogen on a daily basis with little effort.  Simply aim to eat anti-estrogenic foods, known as cruciferous vegetables, and drink clean, filtered water (from a glass or steel bottle of course!).

Some of the best estrogen regulating foods to consume include:

  • Broccoli
  • Cauliflower
  • Kale 
  • Brussel Sprouts
  • Arugula
  • Cabbage
  • Bok Choy
  • Radishes
  • Collard Greens

By taking action from all three angles, estrogen will be neutralized and will play nicely.

However, in some cases even if you’re adamantly working to lower estrogen levels, there still might be something stopping you from getting where you want to be.

My husband was another perfect case of this. Even after months of taking action to reduce estrogen, his levels only moderately decreased.  It certainly wasn’t for lack of effort, but a genetic predisposition became more clear. 

Remember, clue number one in his story was his mother’s history of estrogen driven breast cancer.  We were able to correlate his family history clue with his repeated test results to see from a genetic standpoint, his body actually needed more support than most people to keep estrogen under control.

Today I’m happy to report that with the proper diet and lifestyle choices, my husband has lost over 30 pounds.  He easily maintains his weight while taking more days off from exercising than ever before and he is proactively preventing a future battle with estrogen driven cancer.

***

If you suspect estrogen might be dominating you, and you want to get your hands on the right lab tests and resources to get it under control, then email seefitpt@gmail.com to schedule your free 45 minute consult.



Social posts

#1- Stubborn weight, acne, low libido, restless sleep and struggling to build muscle are just some common characteristic when estrogen is dominating your body. Estrogen doesn’t discriminate. It’s just as much of an issue these days with both men and women.

The good news is that estrogen dominance doesn’t happen overnight. It’s preventable and reversible in almost any case.  But if estrogen gets out of control, it can lead to more health issues beyond stubborn weight, acne and pain in the ass periods.  Estrogen dominance can also contribute to:

Hormone driven cancers such as the ER-2 breast cancer

Autoimmune conditions such as Hashimoto’s

Yeast and bacteria overgrowth such as Candida

So how can you keep estrogen within its normal playing field?  In this week’s blog, I dive into more detail about what contributes to estrogen dominance and what actions you can take to keep it or get it back under control.

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

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#seefitliving #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

#2- What is estrogen dominance?

In men, it’s usually determined when estrogen levels are relatively high in comparison to testosterone.  Meaning testosterone levels could be normal or low, and estrogen is high relatively high to whatever that number is.

In women, it’s commonly evaluated based upon the ratio of estrogen to progesterone, but as with men, it can also be evaluated when comparing testosterone to estrogen.

In general, when estrogen levels are relatively high to other hormones, it’s not good.

I, too, fell victim to estrogen dominance back in the day.  My weight climbed by 15 pounds, I broke out with acne for the first time in my life, I had painful and heavy periods, didn’t sleep great and couldn’t keep my emotions under wraps- all because estrogen had taken over.  And I’m almost certain estrogen was a tipping factor towards my Hashimoto’s.

So how can you keep estrogen within its normal playing field?  In this week’s blog, I dive into more detail about what contributes to estrogen dominance and what actions you can take to keep it or get it back under control.

Click below to check out the blog:

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

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#3-If estrogen gets out of control, it can lead to more health issues beyond stubborn weight, acne and pain in the ass periods.  Estrogen dominance can also contribute to:

Hormone driven cancers such as the ER-2 breast cancer

Autoimmune conditions such as Hashimoto’s

Yeast and bacteria overgrowth such as Candida

So how can you keep estrogen within its normal playing field? Making sure estrogen doesn’t start dominating the field means tackling it from a couple of different angles.

Angle #1 – Sort out estrogen sources

Angle #2 – Love your liver

Angle #3 – Eat and drink anti-estrogenic

By taking action from all three angles, estrogen will be neutralized and will play nicely.  However, in some cases, even if you’re adamantly working to lower estrogen levels, there still might be something stopping you from getting where you want to be.

In this week’s blog, I dive into more detail about what contributes to estrogen dominance and what actions you can take to keep it or get it back under control.

Click below to check out the blog:

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

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*

*

#HEALTHBOSS #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos


References

https://draxe.com/cruciferous-vegetables-cancer-thyroid/

Grain Free Chicken Enchilada Casserole

Ingredients

  • 3 lbs chicken breast, shredded (or 3 cupsprecooked, shredded chicken)
  • 2 tsp salt
  • 12 oz fresh salsa verde
  • 1/3 cup full fat canned coconut cream (or cream cheese)
  • 6 (6-inch) grain-free corn tortillas, cut into 1 inch strips

Optional: 1/2 cup shredded cheese or crumbled queso fresco

Serve With: Lime wedges Cilantro Hot sauce Salsa

Instructions

  1. Preheat oven to 425°.
  2. If your chicken breasts are raw, heat a skillet over medium high heat. Add 1 TBS oil. Sprinkle chicken with 1 tsp salt and 1/4 pepper. Add to skillet and cook for 6 minutes on each side. Shred.
  3. In a bowl, combine shredded chicken, salt and coconut cream. Stir in 6 oz salsa verde. Reserve remaining salsa verde.
  4. For casserole style, add the chicken mixture to a 11×7 inch baking dish evenly spreading it throughout the dish. Take the sliced tortillas and layer them over top the mixture making sure not to layer the strips over each other. Sprinkle a layer of cheese.
  5. Repeat until all ingredients are used. The top ingredient should be the remaining salsa followed by 1/2 cup cheese.
  6. Cover and bake at 425° for 18 minutes or until thoroughly heated. Remove foil and cook for an additional 5 minutes to get the cheese bubbly.

Serve with lime wedges. Garnish with cilantro sprigs. Additional method: To make it enchilada style, for step 4: spoon 1/4 cup chicken mixture down center of tortilla and roll up. Place tortilla, seam-side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and chicken mixture. Proceed to step 5.

Lamb Chops with Mustard Sauce and Roasted Tomatoes

Succulent lamb is served alongside honey-roasted tomatoes and cauliflower rice for this decadent dinner. Large dinners with several different components are not very common around my dinner table, mainly because we always have leftover food from my cooking job. But once in awhile, I gather the effort to make a large, fancy dinner, usually in honor of an event or holiday. Though the ingredients are simple, the flavors are worthy of any celebration.

Lamb is a bit of a splurge at the grocery store, so I wanted to be sure to present it with worthy accompaniments. Tomatoes drizzled with honey and then roasted in the oven turn out bright, sweet, and juicy. For a starch to round out the meal, I relied upon with my tried-and-true recipe for cauliflower rice

howtomakelambchops.jpg

. The tomatoes and rice can also be prepared ahead of time and then reheated for serving.

 

For the tomatoes
  1. 2 pints cherry tomatoes, halved
  2. 2 tbsp extra virgin olive oil
  3. 2 tbsp honey
  4. Salt and freshly ground pepper
For the cauliflower rice
  1. 1/2 head of cauliflower, chopped coarsely
  2. 1/2 small onion, finely diced
  3. 1 tbsp coconut oil
  4. 1 tbsp fresh parsley, chopped
  5. Salt and freshly ground pepper, to taste
For the lamb
  1. 4 double lamb rib chops, Frenched
  2. Extra virgin olive oil
  3. Salt and freshly ground pepper
  4. Coconut oil, for the pan
For the sauce
  1. 1/4 cup red onion, finely diced
  2. 1/4 cup white wine vinegar
  3. 1 cup chicken stock
  4. 1 tbsp whole grain mustard
  5. Salt and freshly ground pepper, to taste
Instructions
  1. Preheat the oven to 400 degrees F. Place the tomatoes on a baking sheet and drizzle with olive oil and honey. Sprinkle with salt and pepper and toss to coat evenly. Bake for 15-20 minutes until soft.
  2. While the tomatoes are roasting, prepare the cauliflower rice. Place the cauliflower into a food processor and pulse until reduced to the size of rice grains. Melt the coconut oil in a nonstick skillet over medium heat. Add the onion and cook for 5-6 minutes until translucent. Stir in the cauliflower, season with salt and pepper, and cover. Cook for 7-10 minutes until the cauliflower has softened, and then toss with parsley.
  3. To make the lamb, preheat the oven to 325 degrees F. Pat the lamb chops dry and rub with olive oil. Generously season both sides with salt and pepper. Heat one tablespoon of coconut oil in a cast iron skillet. When the pan is hot, add the ribs to the pan and sear for 2-3 minutes on all sides until golden brown.
  4. Place the skillet in the oven and bake for 5-8 minutes until the lamb reaches desired doneness. Let rest for 10 minutes before serving.
  5. While the lamb is resting, add the red onion to the skillet with the pan drippings from the lamb. Sauté for 3-4 minutes, then add the white wine vinegar. Turn the heat to high and cook until the vinegar has mostly evaporated. Add the stock and bring to a boil, cooking until the sauce reduces by half. Stir in the mustard, and season to taste with salt and pepper. Pour over lamb rib chops to serve.
Notes
  1. Servings: 4

Instant Pot Lemon Chicken

1/2 cup low sodium chicken broth

4 boneless chicken breasts (2lbs)

1 teaspoon dried parsley

1/4 tsp paprika

1/4 teaspoon seasalt

pinch of black pepper

4 lemon slices

3 cloves of garlic smashed

3 tablespoons of heavy cream ( or coconut milk condensed )

3 ounces of cream cheese softened (kite cream cheese)

1/3 grated parmesan cheese ( skip or use cheese from goat)

Add the broth to the pot. Place a trivet inside and lay the chicken on top of the trivet.

In a small bowl mix together the parsley, paprika, salt and pepper. and place in on from of the chicken. Lay the lemon slices on top of the chicken with the seasonings and sauce.

Close the lid and seal the vent. Cook on HIGH pressure for 10 minutes. Quick release the steam lid and press cancel.

Remove the chicken from the pot. Discard the extra cloves and lemons. Save the chicken broth mixture. Turn the pot to SAUTE mode. Add the broth adn cream. When the mixture beings to bubble along the edges, add the cream cheese. Whisk as the cream cheese melts and the cause thickens, about 5 minutes. Press Cancel. Whisk in the Parm. Pout the sauce over the Chicken and garnish with the extra lemon slices.

TRAINERS… Lets team up!

Attention all trainers!!!!

Have you ever known that your client needs more help than you can give professionally in order for them to reach their goals? 


Are you afraid they might quit training with you if you refer out for help? 


Do not be afraid ! When I first started training it was hard to think just working out and eating right wouldn’t work for all clients. Well, it doesn’t and the best thing you can do for your client is to tell them they aren’t doing anything wrong. In today’s stressful world there are so many more factors that play a role in maintaining optimal health. There are more causes of poor health than ever- we see cases of autoimmune conditions, thyroid conditions, gut dysfunction, hormone imbalances and metal toxicity to name a few. All of these things can cause serious roadblocks when it comes to feeling good. It doesn’t mean you are a bad trainer if your clients are struggling to reach their goals!!!! It just means you need to add some more tools to your toolbox. 


Your clients will respect you more for being humble enough to say we need to add another member to our team ! Figuring out what each client needs is not black and white! 


Let’s meet for coffee and talk about how I can help you with your tough clients !!! I do not want to train them- that is your job! You can also potentially make some extra cash on the side !!!!

Seefitpt@aol.com

Functional Diagnostic Nutrition

LEMON BLUEBERRY SCONES (PALEO, GLUTEN FREE, DAIRY FREE

Paleo lemon blueberry scones (gluten-free, grain-free, dairy-free and refined sugar-free)

I love these easy lemon blueberry scones. Made with almond flour, blueberries, lemon, and honey, they are everything that is good about scones. And they are paleo, gluten-free, dairy-free and refined sugar-free. These scones are amazing with honey butter (I make it with ghee) right out of the oven. Of course, you can use coconut butter for a dairy-free topping.

It’s important to use fresh blueberries — frozen blueberries add too much moisture to these scones. And I like a lot of blueberries, they add to the natural sweetness of the almond and honey. Gently fold the blueberries into the batter at the last minute.

The key to this blueberry scone recipe is to keep stirring the flour mixture with the wet ingredients until it forms a dough. At first, it will seem like there is not enough moisture, but if you keep going it will come together into a nice dough. The consistency is similar to biscuit or cookie dough.

It’s also important to use superfine blanched almond flour for these grain-free blueberry scones. Do not substitute coconut flour or other gluten-free flour blends as they will not work in this recipe.


These lemon blueberry scones are perfect with tea or coffee.Prep Time10 minsCook Time20 minsTotal Time30 mins

Ingredients

  • 315 grams almond flour  about 3 cups
  • 1 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoonshoney
  • 2 tablespoons fresh lemon juice
  • 3/4 cup fresh blueberries

Instructions

  • Preheat oven to 325 degrees.
  • Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  • Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  • Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  • Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

Nutrition

Calories: 233kcal | Carbohydrates: 13g | Protein: 8g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 168mg | Potassium: 22mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1.2% | Vitamin C: 3% | Calcium: 7.9% | Iron: 8.5%

Bone Broth Nutrition: The Perfect Food for Cancer Patients?

Bone broth is very high in both protein and nutrients, and while good for everyone, may be exceptionally beneficial for people with cancer.

Cancer patients who undergo conventional cancer treatments (surgery, chemo, and radiation) often experience a range of issues that impact eating. These can include: nausea, vomiting, headache, tiredness, sore mouth and/or throat, dry mouth, difficulty swallowing, loss of appetite, and changes in taste and smell of food.

After surgery, for example, the body requires extra calories and protein for wound healing and recovery. However, this is also when most cancer patients have pain and feel tired and often don’t feel up to eating. Bone broth is the perfect solution because it provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system. This is in contrast to many other foods (especially solids) which can be difficult to fully break down.

The broth can be sipped alone, or turned into a base for soup to which you can add other cancer-fighting ingredients (i.e. organic vegetables, turmeric root, ginger, etc). For cancer patients who are experiencing a change in taste (or have lost their sense of taste) due to chemotherapy or radiation, herbs and spices can be easily added to enhance the flavor of the bone broth and make it more palatable.

Bone Broth Supports a Healthy Immune System

One of the most remarkable benefits of bone broth is its gut supportive benefits. This provides a holistic effect on the body which even supports healthy immune system function.

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream. The immune system detects these particles and becomes hyperactive which in turn increases inflammation. As the immune system releases high levels of antibodies, it causes an autoimmune-like response and attacks healthy tissue.

The collagen/gelatin and the amino acids proline, glutamine, and arginine in traditionally-made bone broths help seal these openings in the gut lining and promote gut integrity.

By restoring gut health, bone broth aids in supporting immune system function and healthy inflammation response. As an added bonus, bone broth can even promote healthy sleep, boost energy during the day, and support a healthy mood… all critical elements when healing from cancer.

Don’t want to spend all that time making Bone Broth yourself…

6 Beneficial Nutrients Found in Bone Broth

  1. Glycosaminoglycans (GAGs) – support collagen and elastin production which is good for the structure of the body, skin, hair, and nails. GAGs also aid in digestive health by helping to restore the intestinal lining. Important GAGs found in bone broth include glucosamine, hyaluronic acid, and chondroitin sulfate.
  2. Glucosamine (hydrochloride and sulfate) – Supports joint strength and mobility by helping to maintain the integrity of cartilage (the rubbery substance within joints that acts as a natural cushion to keep bones from rubbing together). Bone broth can be a delicious and easy alternative to expensive glucosamine supplements for supporting joint health.
  3. Hyaluronic Acid – supports healthy tissues, including cell rejuvenation and skin firmness. Hyaluronic acid is a common ingredient in anti-aging skin care products. Bone broth provides the benefits from the inside out!
  4. Chondroitin Sulfate – Often used along with glucosamine to support joint health. Studies have shown that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels
  5. Minerals and Electrolytes – Essential minerals, including electrolytes, found in bone broth include calcium, magnesium, and potassium, as well as many other minerals such as phosphorus. These minerals are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
  6. Collagen – Quality bone broth is a good source of collagen which has a number of important functions in the body. These include helping to form connective tissue (allowing for easier movement) and protecting and sealing the lining of the gastrointestinal tract. Collagen is a complex protein that is a rich source of 19 amino acids, many of which must be obtained from diet.

Alternative options for Carbohydrates….

How in the world do you replace high-carb foods with carb-friendly food ?

Here are some great substitutes for some of our favorite foods.

  • Pasta – Zucchini noodles, spaghetti squash, shirataki (konjac) noodles
  • Rice- cauliflower rice
  • Apples, Bananas, Oranges- Berries
  • Potatoes- Mashed Cauliflower
  • Milk and Soy milk – unsweetened almond milk or cashew milk
  • Pizza – Fat head Pizza ( recipe below)
  • Bread- Lettuce wraps, Low- carb cassanava tortillas
  • Chips – Pork rinds, cheese whips carb free chips
  • Candy bars- Chocolate sweetened with stevia or monk fruit
  • Peanuts- Macadamia nuts or almonds
  • All -purpose and whole wheat flour- Almond flour, coconut flour, hazelnut flour
  • Sugar- stevia, xylitol (from birchwood), erythritol, monk fruit
  • cornstarch – arrowroot powder or xanthin gum
  • yogurt – coconut milk or almond milk unsweetened.

FAT HEAD DOUGH

This type of dough is often referred to as a “fat head” dough, as the concept was invented by the creators of the documentary “Fat Head”

Heat oven to 425 F. Line a baking sheet with parchment paper. In a sauce-pan or toaster oven add mozzarella cheese. Heat in 30-second intervals, stirring between each one, until the cheese is very melty and stretchy.

Add the almond flour, baking powder, xanthin gum, and salt to the cheese. Fold into the cheese with the wooden spoon. Once the almond flour is completely incorporated, add the egg and mix until the dough is formed.

Turn the dough out onto a piece of parchment paper. Wet your hands with water and knead the dough until it is uniform in color. You should not see white or yellow spots throughout. Continue wetting your hands, as needed, to prevent sticking. the more you knead the dough, the easier it should be to manipulate.

Cut the dough into four parts. Roll the dough out on the parchment paper to your desired thickness and shape ( round for sandwich and long for breadstick. I think you get the idea. Put the dough onto a baking sheet. Bake until the tops are golden brown which is about 10-15 minutes.

1.5 cups shredded mozeralla

1 cup of almond flour

1.5 teaspoon baking powder

1/4 teaspoon xanthan gum

1/4 sea salt

1 beaten egg.