Going to the grocery store felt like a Marathon…Fighting Adrenal Fatigue

Some home tips on how to fight Adrenal Fatigue…

Tired“, “worn out“, “exhausted” , Tired and Wired” – these are words that I do occasionally use to describe how I’m feeling when I am helping clients understand adrenal fatigue. They’re also words I’m very mindful of when they do escape my lips as it’s showing I need to slow down and deal with this very prevalent (but rarely diagnosed) health condition.

Adrenal fatigue happens when your adrenal glands cannot adequately function in response to physical, emotional or mental stress. The symptoms of adrenal fatigue are not precise, but include low output of adrenal hormones including cortisol that normally helps to moderate inflammation and help balance our circadian rhythms(among other functions). While we normally experience a burst of cortisol in the morning and a decrease in the evening as part of a 24-hour secretory cycle that aids wake-sleep patterns, in adrenal fatigue this secretion may be diminished leading to fatigue, insomnia, mild depression, pain and inflammation, and chronic low energy, weight gain, hormone imbalances, anxiety.

The first time I realized that I was suffering from something greater than just being tired was when I felt like going to the grocery store was running a marathon. I was working out non-stop, eating perfect, sleeping 9-10 hours a day and I still felt awful. My body was literally falling apart.

Proper nutritional supplementation is the key to supporting adrenal function, with deficiencies in many vitamins and minerals increasing your susceptibility. A poor diet is one of the predisposing factors for adrenal fatigue as processed foods and fast foods are lacking the essential nutrients vitamin C, B vitamins, essential fatty acids and minerals including magnesium and calcium.

Following these adrenal-friendly food recommendations will provide with a range of nutrients for increased adrenal health and function, help to stabilise your blood glucose and energy levels and aid you during times of stress:

  • Adopting a wholefood diet – while avoiding junkfood, processed foods and ‘food-like products’ to remove dietary stressors and to boost your energy and vitality.
  • Eating five to six servings of fresh vegetables (either raw, cooked, or blended/juiced) to ensure you eat enough fibre and nutrient-rich foods everyday.
  • Drink herbal teas including dandelion (a digestive, nutritive herb) or licorice (an adrenal specific herb). If possible drink them slowly and mindfully as part of a daily, destressing, me-time ritual to unwind.
  • Eat more whole protein including lean red meat, poultry, fish including salmon, eggs and plant-based protein sources to increase your energy and give your body the amino acid building blocks needed for balanced mood and hormone production.
  • Increase sources of probiotic foods including cultured dairy products, kombucha, sauerkraut etc to help with hormonal balance, increasing your immunity, energy and improving mood.
  • Eat more sources of vitamin C, and supplement with 2-3g vitamin C per day. Include more of the following food sources of vitamin C: chillies, peppers, citrus, dark leafy greens, strawberries, kiwi fruit, broccoli. The adrenal glands contain very high levels of vitamin C, but are easily depleted in chronic stress and adrenal insufficiency.
  • A good way to put some of these recommendations into practice is to get in the habit of making fresh smoothies and juices daily, made with health-boosting ingredients. This is my Green Adrenal Tonic Smoothie, containing oodles of adrenal-friendly vitamins, minerals and phytochemicals from citrus, kale, apple and ginger.

TO BOOK YOUR COMPLIMENTARY 45 MINUTE DISCOVERY CALL TO SEE IF TESTING YOUR ADRENALS IS RIGHT FOR YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

This adrenal power smoothie is a great support for your health and the healing process for adrenal fatigue.

An orange

For the vitamin C, which plays a vital role in adrenal gland function. I use the full fruit instead of just juice to keep the beneficial fiber. You could also use Designs for Health Vit C powder.

Coconut milk

For the healthy fat component. (Always buy the full-fat version! I’ve also seen this sold in cartons to to avoid BPA.)

Real Salt

Those with adrenal fatigue are often deficient in sodium – an essential mineral for human health. (I use and adore Salt works sea salt – my favorite source for unrefined sea salt with its beautiful flecks of natural minerals to help sustain health. Or you could switch it up with trace minerals.

Virgin coconut oil

For its proven anti-stress and antioxidant effects, among other benefits.

Grass-fed gelatin or collagen

For joint care and digestion benefits. Designs for Health has a Whole body Collagen. I also like Great Lakes gelatin.

Turmeric

For its powerful anti-inflammatory properties. (source)

These ingredients all combine into a happy adrenal smoothie powerhouse.

Because when the adrenals ain’t happy, ain’t nobody happy. Or something like that. Gnarly adrenals: meet happy smoothie. May your union be daily, and your healing power be exponential.

Bottoms up!

Ingredients

  •  1 orange peeled
  •  1/2 cup full-fat coconut milkshould be nice and creamy
  •  1/4 tsp  more if you can stand it or trace mineral (liquid)
  •  1 T virgin coconut oil
  •  1 tsp collagen
  •  1/4 tsp turmeric
  •  Add all ingredients to a high-powered blender and blend thoroughly.

Sick and Tired of Feeling Sick and Tired?

TO BOOK YOUR COMPLIMENTARY 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander                                   
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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Critters in your Gut: Are Parasites making you Fat, Tired and Crazy?

 

parasites

If you know me you know I love to talk about parasites and even better I love when a client gets one!!!   So here is the scoop on bugs in your belly!

 

A parasite is any organism that lives and feeds off of another organism. Most common that I deal with are tiny organisms, usually worms, that feed off of your nutrition.

An example of parasites include roundworms, tapeworms, pinworms, whipworms, hookworms, and more. Parasites come in so many different shapes and sizes. They also have their fair share of symptoms. Some feed off your meals, making you unable to gain weight. Others feed off of your red blood cells, causing anemia. Some lay eggs that can cause itching, irritability, and even insomnia. Many times I work with people who have tried a variety of approaches to feel better and nothing works. I like to dig a little deeper and see if there could be an underlying stressor such as a parasite. I also find that many times people end up band-aiding the symptoms instead of discovering the root cause.

 

How do you get parasites?

There are a many of ways to contract a parasite. The first and most common way is through contaminated food and water. Undercooked meat is a common place for parasites to hide, which is why it is best to buy clean, organic and grass fed meat. Another common way is contaminated water especially from underdeveloped countries, lakes, ponds, or creeks. Always make sure you clean your fruits and vegetables; they can also harbor parasites. Some parasites can even enter the body by traveling through the bottom of your foot, YUM.

Once a person is infected with a parasite, it’s very easy to pass it along. I have a lot of couples where one person has a parasite or h pylori, and you must treat both of them especially if they are sexually active. The area you want to be super careful is bathrooms, even your own. Any place where stool is exposed is high risk for a contracting a parasite. So wash your hands after using the bathroom. Close the toilet lid before you flush so the water can’t splash out.  If you have a parasite and don’t wash your hands after using the restroom, you can easily pass microscopic parasite eggs onto anything you touch — the door handle, the salt shaker, your phone, or anyone you touch. I highly recommend taking anti-parasitic supplements when traveling out of the country just to be safe.

10 Signs You May Have a Parasite

  • You have an explained constipation, diarrhea, gas, or other symptoms of IBS
  • You traveled internationally and remember getting traveler’s diarrhea while abroad
  • You have a history of food poisoning and your digestion has not been the same since.
  • You have trouble falling asleep, or you wake up multiple times during the night.
  • You get skin irritations or unexplained rashes, hives, rosacea or eczema.
  • You grind your teeth in your sleep.
  • You have pain or aching in your muscles or joints.
  • You experience fatigue, exhaustion, depression, or frequent feelings of apathy.
  • You never feel satisfied or full after your meals.
  • You’ve been diagnosed with iron-deficiency anemia.

The signs of a parasite can often appear unrelated and unexplained. As I mentioned previously, there are MANY different types of parasites that we are exposed to in our environments. I typically see parasites causing more constipation in patients than diarrhea, but some parasites are capable of changing the fluid balance in your gut and causing diarrhea. Trouble sleeping, skin irritations, mood changes, and muscle pain can all be caused by the toxins that parasites release into the bloodstream. These toxins often cause anxiety, which can manifest itself in different ways. For instance, waking up in the middle of the night or grinding your teeth in your sleep are signs that your body is experiencing anxiety while you rest. When these toxins interact with your neurotransmitters or blood cells, they can cause mood swings or skin irritation.

Testing for Parasites

The best way to test for a parasite is to get a stool test. Most doctors will run a conventional stool test if they suspect a parasite, however these are not as accurate as the comprehensive stool tests that we use in functional medicine.  When doing a test you want to make sure you haven’t taken any probiotics or antibiotics for two weeks prior and have broken down your biofilm to get the most accurate results. I also recommend people get a minimum of 5 days of samples for one test. A lot of the one-day tests will not come up with anything.

Conventional stool tests can identify parasites or parasite eggs in your stool, yet this test comes with many limitations. The problem with this test is that it is only conditionally successful. This test requires three separate stool samples that must be sent to the lab for a pathologist to view under a microscope. Parasites have a very unique life cycle that allows them to rotate between dormant and alive. In order to identify them in this conventional test, the stool sample must contain a live parasite, the parasite must remain alive as the sample ships to the lab, and the pathologist must be able to see the live parasite swimming across the slide. While these can certainly be useful tests for some people, they are unable to identify dormant parasites, and therefore I often see a high number of false negatives with this type of stool test.

Functional Medicine Comprehensive Stool Test

I use a comprehensive stool test on all of my patients. I have worked with several companies but I have found the Parasitology Full GI panel is the most comprehensive, reliable, accurate and the most bang of your buck.

The Full GI Panel consists of our Comprehensive Stool Analysis (CSA) and our Swab Culture. The combination of these two tests provides a full coverage screening of all intestinal pathogens and is recommended for anyone experiencing GI symptoms. The CSA provides a detailed analysis of all intestinal parasites (Protozoa, Trematodes, Tapeworms, Nematodes) from all 7 continents as well as other intestinal organisms including Candida, yeast, and other fungi. Analysis of bio-indicators such as red and white blood cells, mucus, fatty acid crystals, starch granules, undigested tissue, beneficial bacteria, epithelial cells, pollen, and charcot-leyden crystals is also included. Swabs are taken for culturing and analysis of bacterial and fungal infections. Sensitivity and resistance results as well as quantification of positive findings indicating intensity of infection are also included. The Swab Culture can be used for culturing stool, skin, urine, or any other body parts or secretions. This test is highly recommended for patients with GI symptoms who have had negative stool tests for parasites, as the symptoms for pathogenic bacteria are very similar to those of parasitic infections. I also add in a test for Pylori.

Treating Parasites

The comprehensive stool test is able to identify what specific parasites and/or bacteria so that I know how to treat the infection. I usually use a blend of herbal supplements to kill the parasite, yeast, candida, SIBO and or Pylori. Before starting an anti-parasite herbal supplement, I highly recommend that you consult with your practitioner before starting and make sure you have the right herbs for what specifically you have going on in your gut.

It all starts in your gut and your gut is the gateway to health. Your Gut is your second brain.

Common Symptoms:

  • Chronic fatigue for no apparent reason
  • Swollen or achy joints
  • Increased appetite, hungry after meals
  • Eat out at restaurants
  • Nervous or irritable
  • Restless sleep/teeth grinding while asleep
  • Night sweats
  • Blurry, unclear vision
  • Fevers of unknown origin
  • Frequent colds, flu, sore throats
  • Recurrent feelings of unwellness
  • Constipation
  • Diarrhea alternating with constipation
  • Thinning or loss of hair
  • Allergies, food sensitivities
  • Irritable bowel, irregular bowel
  • Rectal, anal itching
  • Bloating or gas
  • Abdominal or liver pain/cramps
  • Mucus in nose that is moist or encrusted
  • Dark circles under the eyes
  • Bowel urgency
  • Skin problems, rashes, hives, itchy skin
  • Vertical wrinkles around mouth
  • Kiss pets, allow pets to lick your face
  • Go barefoot outside the home
  • Travel in 3rd world countries
  • Eat lightly cooked pork/salmon products
  • East sushi/sashimi
  • Swim in creeks, rivers, lakes
  • History of parasitic infection
  • Loose stools or diarrhea
  • Pale, anemic or yellowish skin
  • Foul-smelling stools
  • Low back or kidney pain
  • Indigestion, malabsorption

 

Sick and Tired of Feeling Sick and Tired?

TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander                                   
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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Food is medicine…or is it? Your food may not be as healthy as you think it is…

Food is medicine…or is it?
 
Your food may not be as healthy as you think it is
 
What popular diet are you into these days?  Take your pick…
 
Keto
Paleo
Vegan
Carnivore
Vegetarian
The Whole30
Autoimmune Paleo
 
I’m sure that by eating according to one of these diets, you think you’re eating healthy…but are you really?
 
There once was a time when I thought I was eating “healthy” too, but despite my healthy eating efforts, I stillstruggled to lose weight, my energy tanked every afternoon, and I didn’t feel like myself in many other ways.
 
The same is true for so many clients I’ve worked with over the years.  They wind up reaching out to me frustrated and defeated because no matter what diet they try, they just can’t seem to get the weight off, get their energy back, get their autoimmune issues under control, or get back to feeling like themselves again.
 
One of my favorite quotes by Ann Wigmore says…
 “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” The food you’re eating may not be as healthy for you as you think, for a variety of reasons.  In fact, food could be at the core of your low energy, weight woes, restless nights, autoimmune issues, skin breakouts and feeling uncomfortable in your own skin. 
 
Because the truth is, the food you’re feasting on could be:
 The wrong combination of proteins, carbs, and fats your body needs to function at its potentialContaminated with pesticides, metals or other toxins disrupting the delicate balance of your bodyPacked full of synthetic hormones that are tipping the hormonal scale and burdening your liverInfused with antibiotics or antibiotic resistant superbugs that are wreaking havoc on your digestive health and suppressing your immune systemOr simply foods that you’re unknowingly sensitive to which can trigger anything from anxiety, to digestive upset, energy dips or even skin breakouts 
As I often say…
 
“There is a difference between eating healthy and eating right for your body.  Eating right for your body will include healthy foods, but not every healthy food is right for your body.”
 
In this week’s email, I want to help you make sure your food is NOT slowly poisoning you, but that it’s the safest and most powerful form of medicine you’re getting as it should be!
 
 
Eating healthy might be a simple term, but with our complex food choices these days, the act of eating healthy is not as simple as it seems.
 
Thousands of food commercials and packages lining the grocery store shelves make claims about being healthy, but they can be extremely misleading.
 
For example, the word “natural” can be used on any food label as long as the product does not contain any artificial ingredients, added color, and if its minimally processed (processed meaning it doesn’t fundamentally alter the product) – which is fairly vague honestly.  Natural labeling doesn’t address any pesticides, hormones or antibiotics that might have been involved in the farming of the food, or make it void of processing all together.
 
Another example is beef labeled simply as “grass-fed.” This indicates that the cow was fed grass for 80% of its life, and the other 20% of its food sources can be anything else.  This also doesn’t rule out the use of antibiotics or hormones.
 
Do you see now how some of your supposedly healthy foods might be slowly poisoning you?
 
Don’t fret.  I want to help you navigate foods so your body can get all the nutritional benefits without all of the poisonous side effects.
 
When it comes to food quality, here’s what you want to aim for…
 USDA certified organic produce, especially at home where you have more control100% grass-fed beef and organic for extra bonus points!Local free-range eggs, chicken, turkey or other poultryCertified human and pasture raised pork free of nitrates and hormonesAnd wild-caught fresh fish and other seafood 
Making these food choices will drastically reduce your exposure to harmful pesticides, added hormones, antibiotics, heavy metals or other toxic substances found in conventionally farmed or produced foods.
 
If you’ve improved the quality of your food choices and you still aren’t seeing the results you’re looking for, then it’s time to dive deeper and investigate hidden food sensitivities and/or your ratios of proteins, carbs and fats contained in each meal.
 
To investigate these potential food issues:Start a food and body language log30-120 minutes after eating check in to see how your body is respondingNote any changes in your energy, mood, digestion, your overall sense of well-being and if you have cravings 
Based on any negative changes you might experience; you can review your log and start to trace your symptoms back to certain meals you’ve had and notice trends in what foods or combination of foods might have caused them.
 
When you’re eating foods that are right for your body, you should have an abundance of energy, be able to go 3-5 hours or more between meals without getting hungry, and be anxiety, craving, bloat or any other symptom free!
 
And if you want to skip the food logging and just cut to the chase, you can do an easy at-home food sensitivity and metabolic typing test to reveal any hidden food sensitivities and dial in your food ratios ASAP.
 
Cleaning up my food sources, eliminating food sensitivities and eating the right food ratios for my body changed my perspective about what “eating healthy” really meant for my body, and it put me on the right path to feeling like myself again.
 
And I’ve seen these steps do the same thing for my clients over, and over, and over again.  Within a matter of days or weeks, they experience limitless energy, restful nights, weight loss and so much more!
 
Let food be thy medicine, when you’re eating the right food 😉
 
If you want to get your hands on the right lab tests and resources to figure out what foods are right for your body so it can function at its potential, then click here to schedule an Ideal Health & Weight Discovery Session.

   
 
 Resources
 
http://chriskresser.com/is-organic-meat-better/?utm_source=mailchimp&utm_medium=email&utm_term=is-organic-meat-better&utm_content=&utm_campaign=blog-post&mc_cid=8cca93801b&mc_eid=f0ba14484d
 
https://www.ewg.org/meateatersguide//superbugs/
 
https://draxe.com/grass-fed-beef-nutrition/
 
https://chriskresser.com/guess-what-organic-really-is-better/
 
https://draxe.com/is-organic-really-better/
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4780235/
 



Find Your Perfect Eating Tool!Figuring out what eating plan 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 hungryHave energy for hours and feel rechargedThink 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 digestionReduce inflammation and stomach bloatPromote hair and eyelash growthMinimize menstrual cramps●      Improve oral health
And of course my favorite – LIVER PACKS TO BOOST DETOXIFICATION!!!
As much as I love castor oil packs to boost liver function, the messy hassle of them has always been a pain in the butt, BUT my dear friend and Queen of Thrones, Dr. Marisol developed an easy to use non-messy castor oil pack kit!  Plus the kit comes with organic castor oil that I personally use in place of coconut oil for oil pulling to promote oral health.
You can now get your own Queen of Thrones Castor Oil pack kit and start reaping all the benefits of castor oil easily!
Get your Queen of Thrones Castor Oil Kit here
 
   TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH. Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitlivingFunctional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healthyliving #holisticnutrition #integrativehealth #nutrition #naturopathicmedicine #functionalmedicinenutritionist #holistichealth #functionalmedicinemn #healthcoach #functionalnutrition #healthylifestyle #healthy #healthyfood #guthealth #functionalmedicinenp #wellness #functionalmedicineindia #naturalmedicine #functionalmedicinedoctor #functionalmedicinecoaching #functionalmedicineindonesia #functionalmedicinesf #functionalmedicinenyc #naturopathicdoctor #health #functionalmedicinemd #integrativemedicine #functionalmedicinehealthcoaching #functionalmedicinecoachingacademy #functionalmedicinefoods #healthy #healthyeating #food #healthyfoodsshare #healthyfoodie #healthylifestyle #healthyrecipes #healthyfoodsharing #healthyliving #healthyfoods_0kkal #health #healthyfoodstudio #indianhealthyfoods #healthyfoodstores #healthyfoodsinlagos #healthyfoodsemarang #foodie #healthyjunkfoods #healthyrecipe #vegan #mndxhealthyfoods #nutrition #foodporn #healthyfoodsydney #healthyfood #healthyfoodideas #foodstagram #healthyfoodshare #instafood #healthyfoodstagram

Is your coffee causing PMS?

coffee

 

Six years ago my OBGYN asked me if I had been drinking lots of caffeine recently due to a lump in my breast– the answer was yes! Then it came out that caffeine increases the chances of tissue to produce cysts.

Did you know that caffeine causes cyst formation in the Breasts and Ovaries, Adrenal fatigue, insomnia, and digestive problems?

I loved coffee and the ritual that came with drinking it. I’m not going to lie I was addicted it was my once bad vice and it was aiding in making me feel horrible. After this scare, I began researching into caffeine and its effects on hormones. Turns out for women with PCOS, Fibroids, Endometriosis, Ovarian Cysts, and Fibrocystic breasts- caffeine is a guaranteed way to make more cysts. For everyone else with hormonal sensitivity, it might not cause cysts, but it will disrupt your system. I also later found my adrenals were shot. I was estrogen dominant, and suffered from horrible hormone and gut problems.

It seems like coffee is our national drug of choice, with Starbucks on every street corner. I get it we are overworked, tired, poorly fed, and so coffee has become the quick pick me up to get through a busy day. Many people think coffee must be good for them.  The truth is that we’re addicted and we don’t know the biochemical effects of this substance on our hormones. Coffee is absolutely terrible when it comes to the female hormonal system and beyond this cyst formation.

If you’re struggling with your period, fibroids, cysts of any kind in the breast or ovary, endometriosis, infertility, low sex drive, moodiness, low energy, leaky gut and weight issues. Bad news ladies coffee is just adding fuel to the fire. Here are three reasons that might get you to kick that nasty habit.

#1 – Women metabolize substances more slowly than men

The coffee-alcohol connection …Just like with alcohol, that other damaging yet socially sanctified drink, women cannot tolerate caffeine (or any stimulant in fact) in the same way that men can.

We are designed to conserve as much energy from what we are taking in so we can grow other babies in our uterus. Whether you are actively doing this or not, your body simply retains fluids for much longer and we metabolize the chemicals contained much more slowly.

For men liquids process through at a rapid rate – men drink and urinate out both alcohol and caffeine very quickly and avoid most of the physical impact as a result.

Yet women are more likely than men to go without breakfast and drink coffee on an empty stomach which burns out HCL in the gut and causes GI and digestive issues. This being the only meal also makes the negative physical impact even more profound and long lasting.

#2 – Caffeine messes with the hormonal system for 24 hours

Your body on coffee/caffeine

The cyclical journey your body goes through when you drink coffee in the morning:

  • If you add cream and sugar or grab any of the fancy coffees at Starbucks or Coffee Bean, your blood sugar will rise. Studies show most women don’t actually enjoy the taste of coffee and will add as much sugar and cream as possible to make it taste good.
  • The caffeine alone causes you to release extra cortisol, which makes sure that any sugar goes straight into your bloodstream, along with stressing out the adrenals.
  • The insulin spike makes you crave carbohydrates and sugar when your blood sugar level crashes, causing you to want to overeat and make poor choices.
  • You are then working at a hypoglycemic level, craving more carbohydrates and sugar to keep you going.
  • Your whole endocrine function is focused entirely on dealing with the fall out of your morning coffee and everything else that desperately needs attention – your ovaries! -Gets ignored.
  • You cannot reset your body until you go to sleep and wake up the next day, and your sleep is disturbed for hours no matter of how long it’s been since the first coffee.
  • You wake up tired and your first instinct is to boost your energy with more coffee.

#3 – Caffeine sucks the body of micronutrients needed for hormone balance

We all know not to drink coffee when we’re pregnant or breastfeeding, but the fact is – we shouldn’t be drinking it at all. At every stage it is bad for your hormones.

Coffee at any time of the day increases insomnia. Even one cup will disrupt your sleep.  Lack of good sleep suppresses your healthy hormone production. Whether it’s trouble getting to sleep or trouble staying asleep, coffee is one of the main causes.

Coffee will deplete magnesium and other nutrients and minerals that are vital for good hormone balance, such as B vitamins. Do you crave chocolate before your period? This is due to a drop in magnesium, which is found in chocolate.

The acidity of coffee causes an imbalance in your gut flora and will burn out hydrochloric acid that helps you digest your food.  One way to avoid this is never drink your coffee black. You can throw in some coconut oil or cream.

 

So while caffeine may seem harmless it is depleting your key hormone balancing micronutrients, aiding to adrenal fatigue and cortisol disruption by spiking your cortisol and insulin, causing digestive issues, and disrupting your endocrine function.

 

So, for those of you who just love coffee and won’t give it up here is how to minimize those bad effects:

  • Ditch the White Stuff – Lose the sugar and the cream and minimize the blood sugar impact.
  • Size Matters – Take the European approach to coffee drinking. Drink a small cup of fresh espresso with some coconut oil.
  • Look into the coffee alternatives or tea.

Only with Food – Do not use coffee as a meal replacement it is NOT.

 

Are you are sick and tired of feeling sick and tired? Do you want to optimize your health? Schedule a complimentary discovery call with Samantha. She will listen and take the time to come up with a solid plan to help you reach your health and wellness goals. 

 

 
Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.com
https://linktr.ee/seefitliving


 


Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  
#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
 

Triple Seafood Chowder

What you need for your own Build-Your-Own Seafood Chowder

Two to three kinds of wild seafood: I highly recommend including at least one smoked seafood for the tastiest results. I like Bar Harbor brand Smoked Sardines and Smoked Kippers which you can find in the canned seafood aisle of most grocery stores.

Flavorful homemade or high-quality store-bought broth: I prefer using chicken or seafood broth for this recipe for the most mild, appealing flavor. Check for sugar and make sure you get low sodium.

I add in cubed white sweet potato for a hearty starch like a traditional chowder. If you eat corn, you can certainly add some frozen corn kernels as well.

Seasonings: I go fairly light on the seasonings in this recipe so the fish and veggies can stand out, but I’ve been known to double up on the dill, add fresh dill, add dried parsley, marjoram and extra thyme. That’s the beauty of food – you get to customize to YOUR palate! We don’t all have the same taste buds so use this recipe as a base and adjust to your liking if desired. 

Make it lower carb by replacing the white sweet potatoes with rutabaga and serving over cauliflower rice!

Ingredients

  • 2 tablespoons olive oil
  • 2 cups diced yellow onion
  • 2 cups peeled and cubed white sweet potato (1/3-inch cubes)
  • 3 ribs celery, finely chopped
  • 2 large carrots, finely chopped
  • 3/4 teaspoon sea salt, divided
  • 1 bay leaf
  • 1 cup coconut cream
  • 2 cups Beef, Fish or Pork bone broth
  • 8 ounces wild salmon, cubed*
  • 8 ounce pre-cooked shrimp, tails removed*
  • 3.5 ounce can smoked kippers*
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon dried dill
  • 1/2 teaspoon dried basil
  • 1/3 cup packed finely chopped parsley
  • 1 teaspoon lemon zest
  • 1/2 lemon, juice

* You can use any combination of seafood in this soup. Just be sure to cook thoroughly (generally until opaque) and use at least one smoked seafood for best flavor.

Directions

  1. Heat olive oil in a large pot over medium-high heat. Sautee onion, celery, carrots, potatoes, 1/4 teaspoon sea salt, and bay leaf until the vegetables are crisp-tender, 6 to 8 minutes.
  2. Add coconut cream and broth to the pot and bring to a low boil. Stir in salmon, shrimp, kippers, thyme, dill, basil, and remaining 1/2 teaspoon sea salt. Cook for 5 minutes until the salmon is cooked through and the vegetables are to desired tenderness. Remove from heat.
  3. Stir in parsley, lemon zest and lemon juice. Ladle into bowls and serve with a scoop of cauliflower rice or white rice for a hearty meal.

If you want more guidance on finding what foods are right for your body so it can function at its potential and you can stop calorie counting for good, then schedule a discovery call with me to come up with a plan that works for you not everyone else. 
 

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

 
 #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

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

STOP Counting Calories

If you’re counting calories, please stop, and here’s why…

Stop Counting Calories!


For the longest time we’ve been told that counting calories is the way to achieve weight loss – it’s all about eating less and moving more right?

Not so much.

I was an obsessive calorie counter for the longest time.  I use to log every bite I took, and I even religiously tracked all grams and macros for years.

But I still struggled to lose and maintain weight.  And I’ve seen this calories-in-versus-calories-out equation fall short for many others as well.  In fact, this broken approach is a big reason why I got into functional medicine – because as a personal trainer back in the day, my clients weren’t getting results even though they were exercising and watching what they ate. This was when I knew there had to be more pieces to the puzzle.

And sure enough, as I dug into how the body really works, it became clear that calorie counting doesn’t support long-term weight loss for a variety of reasons.

So if you’re counting calories, please stop, and here’s some of the biggest reasons why…

Reason #1- Your calorie calculations are all off

A study by Beltsville Human Nutrition Research Center found that “our bodies sometimes extract fewer calories than the number listed on the label. Participants in their studies absorbed around a third fewer calories from almonds than the modified Atwater values suggest. For walnuts, the difference was 21 percent.” (Read more on the study here.)

Aside from the body actually extracting fewer calories than what you think you’re consuming, food manufacturers are also allowed to under report calorie values by as much as 20% to pass inspection by the FDA.

So there’s no way to know exactly how many calories you’re consuming or not.

Reason #2- One pound of fat is not 3,500 calories  

Forever you’ve been told that in order to lose a pound per week you need to be in a deficit of 500 calories a day, which equals 3,500 calories in a week, and supposedly 3,500 calories equals one pound of fat.

Researcher Zoe Harcombe eloquently debunks this myth in her research where she shows that one pound of fat actually does not equal 3,500 calories, but in fact it can range from 2,843 to 3,752 calories. (See Zoe’s full breakdownhere.)

This paired with reason #1 makes this calorie equation even more messy and less accurate.

Reason #3- We are not a closed system

The weight loss formula of calories-in versus calories-out is said to be based on the first law of thermodynamics- energy is neither destroyed nor created, it’s simply transformed– the energy of a calorie is transformed as you work out and burned off in the form of heat.

Here’s the flaw, this law only applies to closed systems where there are no outlets.  And as Sean Croxton says in his book, The Dark Side of Fat Loss, “The human body seems pretty damn open to me. It pees, poops, and sweats into the environment.” (Check out his book here.).

Our body definitely does not abide by the first law of thermodynamics.

Reason #4- All calories are not created equal

When counting calories, you naturally try to conserve what you’ll spend your calories on. This often results in a scarcity mindset; triggering you to choose foods that are less nutrient dense and less satiating, such as 100-calorie pack snacks, in order to feel like you get to eat more and more frequently.

Fats contain 9 calories per gram, while protein and carbs contain 4 calories per gram.  At first glance it appears as though carbs and proteins would be the ideal choice when counting calories.  However, a higher carb diet spikes blood sugar levels repeatedly throughout the day resulting in more cravings and leading to insulin resistance which causes weight gain; while eating more fat balances blood sugar, cuts cravings and is a better source of fuel for the brain and body.

Once I stopped counting and calculating, I finally started getting real results.  Losing and maintaining my weight was no longer a struggle, it came naturally.

Instead of counting calories, I started eating foods that were right for my body so it could function at its potential and be the natural fat-burning machine it was meant to be; this is exactly what I teach my clients to do too.

When you’re eating the foods that are right for your body so it can function at its potential, you will:

  • Have an abundance of energy that lasts all day
  • Sleep more soundly and wake up feeling rested
  • Feel satisfied between meals and no longer need to snack
  • Support hormone balance, detoxification and other bodily functions

All which support the body’s ability to easily lose or maintain weight.

So you might be wondering, how do I know what foods are right for my body?

The first step to finding what foods are right for your body is paying attention to how food makes you feel – and know there is a difference between eating healthy and eating right for your body.  Eating right for your body will incorporate healthy foods, but not every “healthy” food is right for your body.

Next, aim to eat foods that make you feel all-around good; the foods that keep you feeling full for extended periods of time, that give you energy and that DON’T leave you feeling bloated, anxious or tired.  These foods tend to be whole, organic vegetables, proteins and fats that don’t come in a bag, box, can or 100-calorie pack.

And always eat with intention.

Before you take a bite, grab something on the go, or sit down to prepare a meal consider how you want to be feel and if the food you’re about to eat is in alignment with that feeling.

You’ll probably find that most of your calorie-counting type foods don’t meet these requirements because they result in energy crashes, the need to snack, bloating, anxiety or a variety of other ailments.

These simple steps will help you find foods that balance your blood sugar and boost your metabolism to support weight loss or maintenance.

As a recovered calorie counter for over 6 years, I can tell you this more mindful approach to eating is much more sustainable and produces long-lasting results so you’ll never have to get back on that calorie-counting rollercoaster ride ever again!

If you want more guidance on finding what foods are right for your body so it can function at its potential and you can stop calorie counting for good, then schedule an Ideal Health & Weight Discovery Session with me here.



Click below to check out the blog: www.seefitpt.com

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

For more info about Samantha Lander 

http://www.seefitpt.comhttp://www.seefitpt.com


TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH. 

Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

seefitpt@gmail.com


References

https://www.healthline.com/nutrition/6-reasons-why-a-calorie-is-not-a-calorie#section5

https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.9

I got sick and tired of being sick and tired…a glimpse into my story and how I can help you…

After a year of quarantine working with clients and seeing how massive the impact of stress from Covid has impacted people’s lives, I feel I should share my past struggles in hopes of helping others.  

My health has been a rollercoaster my entire life. Looking back, I had always struggled with chronic stomach aches, sinus infections, allergies and fatigue.  I was prescribed medications in hopes to feel better where some would help some but most would not.  I come from a healthy family including a father who is a physician. I was never the kid who had a lunch anyone would want to trade typically consisting of whole wheat sandwiches and veggies.

When I went to college I had a dramatic shift in my dietary choices and my health got even worse.  I visited every doctor under the sun to try to figure out why I always felt bad. This went on for years. I never wanted to leave the house the thought of just putting on clothes stressed me out. I eventually met a holistic practitioner that educated me on alternative lab testing to help figure out what was going on. This opened up the doors to a whole new life.  I finally found some answers.  I had multiple parasites, my adrenals were shot, my hormones were completely out of wack, I had candida, and more food sensitivities than I can tell you.  As I went through years of clearing out my gut and balancing my hormones, I eventually saw light at the end of the tunnel. 

People look at me and probably think they can’t relate to what I have going on but I say with conviction that I have had it ALL! Don’t ever judge a book by its cover.  Yes, I had days were I felt I couldn’t go on and wanted to give up…but I didn’t.  What doesn’t kill you makes you stronger, right? Well, I want you to know there is a light at the end of the tunnel for your as well.  We too often throw a bandaid on our ailments but using conventional medicine  instead of finding out the cause and proper treatment.  

I just want you to know there is always a solution and it may not come easy but if you are an advocate for your health you WILL find answers. 

Schedule your free 45 minute discovery call to come up with an individualized tailored just for you.

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!).

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

#healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #seefitliving #seefitpt #seefitpt #seefitliving #healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #meditation #wellness #selfcare #stress #health #anxiety #mindfulness #mentalillness #healing #anxieties #tension #recovery #stressrelief #therapy #depression #cortisol #workstress #trauma #stressreduction #fastereft #mentalhealthmatters #fitness #love #wellbeing #stressfree #cbttherapy #motivation #mentalhealth #mindset #mentalhealthawareness

Creamy Thai Curry Soup with Shrimp…. YUM!!

Fresh herbs, aromatics and vegetables make this flavorful Thai Curry Soup a year-round favorite! Dairy-Free, Whole30, and Paleo.

I love fresh Thai curry paste with all of the fragrant ginger, lemongrass and garlic. This soup is a client favorite because it’s light enough to have in summer, hearty enough to have in winter and delicious enough to enjoy year round.

Shrimp’s delicate flavor is perfect in this soup. Save yourself the time and buy shrimp that’s already peeled and deveined. Also, a tiny percentage of shrimp is actually fresh and never frozen. What you see in the seafood case is actually previously frozen. You don’t know how long it’s been out, so buy frozen to actually get the freshest shrimp. Check the ingredient list to make sure there aren’t any chemicals added.
Shrimp are sold by size. The size is how many are in a pound, so you’ll see things like “jumbo 16/20” which means 16-20 shrimp in a pound all the way down to “extra small 61/70” which are the teeny-tiny salad shrimp. For this soup I like 36/50 shrimp which are a medium bite-size. Feel free to use whatever size you want to eat!

As for Thai curry paste, the good news is if you don’t want to make your own there are a lot of different brands you can buy that don’t have any artificial anything. No chemicals, no preservatives, no sugar; nothing! Thai Kitchen makes a red and green Thai curry paste and is available in most grocery stores. Why should you make your own if there’s a healthy option out there? Not only will it taste fresher and be more complex, but you can control the flavors. If you don’t like garlic; leave it out. Do you love fresh ginger? Double it up!

Either way you go, this soup is fresh and delicious. If you do use store bought curry paste, I recommend you add some fresh garlic and ginger to give it a little boost.

I like 36/50 count shrimp because they are a good one-bite size. You can use smaller or larger shrimp, just be aware that smaller will cook faster and larger will take longer to cook. Fresh lemongrass can be hard to find, but if you have it, add a tablespoon minced; it’s a delicious addition!

Ingredients

  •  2 teaspoons coconut oil
  •  2 tablespoons thai curry paste or homemade Thai curry paste *
  •  2 cups chicken broth
  •  1 can light coconut milk
  •  1 cup sliced mushrooms about 4 ounces
  •  12 ounces 36/50 count shrimp peeled and deveined
  •  ½ cup shredded cabbage
  •  1 cup diced tomato about 1 medium tomato
  •  6 ounces baby spinach
  •  ¼ cup chopped fresh cilantro
  •  1 lime quartered

Instructions

  1. Heat oil in large saucepan over medium high heat.
  2. Stir in curry paste and sauté for 30 seconds.
  3. Add about a half cup of the broth and whisk together.
  4. Add remaining broth, coconut milk and mushrooms.
  5. Simmer for 10 minutes.
  6. Add shrimp and cabbage, reduce heat to low and cook for 5 minutes.
  7. Add spinach and tomatoes and cook for 2 minutes.
  8. Serve with sprinkled with cilantro and with a lime wedge if desired.

Recipe Notes

*If using store bought thai curry paste, add in 1 teaspoon minced garlic and 2 teaspoon fresh ginger.

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!).

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

#healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #seefitliving #seefitpt #seefitpt #seefitliving #healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #meditation #wellness #selfcare #stress #health #anxiety #mindfulness #mentalillness #healing #anxieties #tension #recovery #stressrelief #therapy #depression #cortisol #workstress #trauma #stressreduction #fastereft #mentalhealthmatters #fitness #love #wellbeing #stressfree #cbttherapy #motivation #mentalhealth #mindset #mentalhealthawareness

Are you underestimating stress?

Stress is anything that places a burden on the body resulting in imbalance.


In our modern fast pace society, we have a tendency to underestimate the amount of stress we are under on a daily basis.

In the work I do with clients, one of the first things I asked them to do is re-define the word “stress”.

“Stress is anything that places a burden on the body resulting in inflammation or imbalance.”

Typically when we hear the word “stress” we think of mental or emotional stress, and common things such as challenges within our relationships or family, tough to deal with bosses, crappy coworkers, traffic, the loss of a loved one or friend, trying to meet expectations and deadlines.

But stress can also be:

  • Foods you’re eating that aren’t right for your body or that cause inflammation
  • Going to bed late or getting a bad night’s sleep (especially consistently)
  • Over exercising or intense exercise when the body is already stressed
  • Not exercising or moving your body enough regularly
  • Toxins that you can’t alway see, hear or feel in your environment 
  • Nutrient deficiencies that you might be unaware of
  • Tight muscle or joints that are out of alignment (specifically the spin)
  • Traveling and crossing different time zones  

No matter what the stressor might be, the body reacts in the same way, activating the sympathetic nervous system, more commonly known as your “fight or flight response.”

The fight or flight response is a brilliant but old primal instinct, that was originally developed to keep us safe from harm.  This mechanism was developed to help us deal with acute, or short-term stress, not the low-grade constant stress we now encounter on a daily basis.

Here is the classic textbook example of this instinctual response…

If you were to encounter a lion on your lunch break, your body would activate the flight or fight response instantly, sending blood flow to your arms and legs for quick moving, and to your brain for quick thinking so you could find a way to outrun or out-smart the lion.  You don’t have to think for a second about this, your body just does it – brilliant right?

While we don’t encounter lions on our lunch break, or in our daily lives at all (unless you’re at the Zoo or on a safari breaking the rules, LOL) –  the  body responds to our modern day stressors just the same – directing blood flow outward for quick action, leaving little resources for digestion or the vital actions needed to actually heal the body.

The smallest things in our daily routine can trigger the fight or flight response resulting in a decreased ability to digest food, combat colds and the flu, and which can ultimately add up leading to weight gain, hormone imbalances, low energy, poor sleep and generally not feeling like yourself.  

Stuff that could be triggering the stress response in your body might be things you wouldn’t even think of such as watching the news, sitting in traffic during your typical commute even though your enjoying your favorite podcast, and working through your lunch break.

We underestimate the stress response because these actions or behaviors are so common.

Let’s take a look at where you might be encountering subtle stress throughout the day without even realizing it…

Are you always on the run, stacked back-to-back with meetings, trying to get from one place to another on time, or feel like you’re “on” in your job or as a parent from the moment you wake up to the moment you go to bed?

Moving fast through life like this activates the fight or flight response all day long.

Do you find yourself drinking your smoothie or eating breakfast on the way to work, working through your lunch break, or rushing to get dinner on the table or eating dinner fast so you clean up after and get on with the rest of your nightly routine?

All of these actions induce the fight or flight response also.

Do you get worked up about our political climate, watching the news, scrolling Facebook or social media – all of these elicit the fight or flight response too.

See how quickly the amount of stress our body deals with on a daily basis can add up, without you even realizing it?

Constant subtle stressors add up quickly throughout the day, keeping the body in a constant fight or flight mode, resulting in minimal resources to aid in digestion and healing, leaving the body depleted, and eventually leading to a lack of energy, hormone imbalances, digestive upset and other health issues.

Imagine a red solo cup, and for every stressor you encounter one drop goes into your cup. If you don’t do something to minimize the number of drops or empty the cup it will eventually overflow.  We can’t always control all of the stressors we encounter, but we can aim to minimize them as much as possible and to empty our cup throughout the day. 

In order to maximize digestion and for the body to heal, you must be in a relaxed state.

Typically the only time we’re in a totally relaxed state in this modern day world is when we’re asleep, and that’s only if you’re a great sleeper.  If you struggle with insomnia then your relaxed time is drastically diminished.

But even a good night’s rest isn’t enough anymore to combat the rising number of stressors and demands our body faces on a daily basis.

To support your ideal health and weight, you want to look for opportunities to slow down in your daily life so you can empty your stress cup and allow the body to heal and digest.

Here are a few ways you can easily empty your stress cup throughout the day:

  • Do some deep breathing; inhale for 5 seconds, hold for 5 and exhale for 7
  • Schedule breaks to get outside, get some fresh air and breath
  • Chew bites 20 times or put down your fork in between bites to slow eating
  • Create a daily meditation, journaling or tapping routine
  • Cuddle or exchange hugs to boost oxytocin hormone which decreases stress hormones

These are super simple acts, that don’t require much effort, but can make a BIG difference in your overall health.

Other actions that help to reduce the overall stress burden include:

  • Eating an anti-inflammatory diet
  • Sleeping during the hours of 10pm – 6am
  • Exercising at an intensity that is right for you
  • And minimizing your exposure to stress inducing environmental toxins

Lastly, start to notice how stress shows up in your body, because it’s different for everyone.  It could be in the form of aches and pains, skin rashes or breakouts, losing your hair, low energy, disrupted sleep, weight gain and more.

Once you get in tune with the signs of stress in your body, you can take quick action to empty your cup.

And if you’re not sure about how much stress your body might be dealing with, you can test instead of guessing by doing a dried urine total comprehensive hormone test to look at your stress hormone, cortisol, as well as other sex and steroid hormones that will reveal insights about the overall burden of stress your body is under.  

If you’d like to get your hands on the right lab tests and resources to measure your body’s stress burden and strategies to reduce it, then click here to schedule an Ideal Health & Weight Discovery Session with me.



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!).

Stress is anything that places a burden on the body resulting in inflammation or imbalance.

Typically when we hear the word “stress” we think of mental or emotional stress, and common things such as challenges within our relationships or family, tough to deal with bosses, crappy coworkers, traffic, the loss of a loved one or friend, trying to meet expectations and deadlines.

But stress can also be:

  • Foods you’re eating that aren’t right for your body or that cause inflammation
  • Going to bed late or getting a bad night’s sleep (especially consistently)
  • Over exercising or intense exercise when the body is already stressed
  • Not exercising or moving your body enough regularly
  • Toxins that you can’t alway see, hear or feel in your environment 
  • Nutrient deficiencies that you might be unaware of
  • Tight muscle or joints that are out of alignment (specifically the spine)
  • Traveling and crossing different time zones  

No matter what the stressor might be, the body reacts in the same way, activating the sympathetic nervous system, more commonly known as your “fight or flight response.”

The smallest things in our daily routine can trigger the fight or flight response resulting in a decreased ability to digest food, combat colds and the flu, and which can ultimately add up leading to weight gain, hormone imbalances, low energy, poor sleep and generally not feeling like yourself.  

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!).

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!).

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

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Paleo Taco Lasagna

So let’s talk about this recipe for a second because I’m absolutely IN LOVE! And when my client tried it a week ago, she ate this and loved it. Which is a big deal. I don’t think she’s a huge fan of my food choices sometimes. I don’t think she care one bit that it was made with healthy ingredients!

So go try this! And let me know what you think! Hopefully you’re just like my mother in law when it comes to this recipe!

TACO LASAGNA CASSEROLE

Ingredients

  • 2 tablespoons ghee
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1/2 jalapeño, seeds removed and minced
  • 2 garlic cloves, minced
  • salt, to taste
  • 1 pound ground beef
  • 2 tablespoons taco seasonings
  • 1 jar salsa
  • 1 jar green chile salsa
  • 3 eggs
  • 1 package cassava tortillas or almond flour tortillas

For the garnishes:

  • 1 cup plantain chips, crushed
  • 1/4 head iceberg lettuce, thinly sliced
  • 1 jalapeño, sliced
  • 1 fresno pepper, sliced
  • handful of cilantro, roughly chopped
  • green onions, roughly chopped

For the coconut sour cream:

  • 1 14 ounce can of coconut cream
  • zest of 1 lime
  • juice of 1 lime
  • pinch of salt

Instructions

  1.  Preheat oven to 350 degrees F.
  2. 8×8 baking pan
  3. In a large pan add 2 tablespoons ghee. Once warm, add the onion and peppers and sauté until peppers are browned and onions are translucent. Then add jalapeño, garlic and a bit of salt and cook for 2 more minutes, until fragrant. 
  4. Add ground beef and break into small pieces. Cook until no pink remains and then add taco seasonings and salt, to taste. Remove from heat and pour into a large bowl. To that same bowl, add the salsa, green chile salsa, and eggs and stir until completely combined. 
  5. Now build your lasagna casserole: add a large spoonful of the taco/salsa mixture to the bottom of the greased dish, then put a tortilla on top. Then repeat that: meat/salsa mixture – tortilla, until no tortilla remain. Pour the remaining mixture on top. 
  6. Place in oven to bake for 1 hour and 15 minutes, until the middle is no longer jiggly.* Let casserole rest for 15 minutes to set before slicing. 
  7. While casserole is baking, mix together all the ingredients for the coconut sour cream.
  8. Top casserole with garnishes before slicing and serving!

Notes

*I placed a baking sheet in the bottom of my oven in case the casserole bubbled over while baking. It never did bubble over, but better safe than sorry. 

Do you want to learn how to optimize your health and become a healthier person for the rest of your life ? Set up a free 45 minute discovery call with me to come up with a transformation health plan.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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