Post morning hike refuel at @rocklandroots 🤗👏🏼🍽. Coconut rice bowl with roasted kale, grass-fed short ribs, kimchi, fried egg, cilantro & Thai basil, with a blood orange iced tea 😋. Now it's time for a nap 💤 . Happy Saturday 🎉.
I am all over this right now 👏🏼. Not just because I think it's helpful to others, but because it's very relevant to where I am in my own life. • Balance is something we all struggle with. How do you find it? What does it look like? You think you figure it out and then, 💥 ... life throws a curve ball that makes you second guess your choices. • Balance is not static, because life is not static. Your goals change and your priorities shift. What do you do? You adjust. You figure out what's worth it to you, and you make it work. And likely, that means at the expense of something else in life. • Want to reach a certain body composition or podium in an upcoming competition? You may need to sacrifice having a few beers every week. Want to build a business? You may need to spend less time in the gym (yup, it's sad but true). Want to fix your hormonal imbalances? You may need to forego staying up til midnight watching Netflix every night. Want to loosen the reigns on your diet? You may need to accept that your body may change. The list goes on. • Although it's what we aim for, we really can't have it all... at least all at once. Finding the right degree of balance for you, for right now, requires some deep introspection and getting clear on what it is you're truly after. • Because the bottom line is this: anything worth fighting for and committing to is guaranteed to throw your life’s balance all out of whack. • Have you read @shethrivesblog latest blog post? If not, go. Actually, if you have, go do it again. In Defense of An Unbalanced Life- link in bio 👆🏼.
Oh you know, just over here getting humbled by light weights 😂. • My fitness perspective has changed a lot recently. I've completely switched up my workouts in order to do what's best for my body, at least right now. • For the past few weeks, I've been following @emilyschromm's Get Strong program, and it's been absolutely perfect. Have I? No. But that's what multiple trips, an engagement and lots of celebrating, a full client load, and working on big dreams can do. • What it all continues to remind me is that health needs to come first- physical, mental, emotional. You can't pour from an empty cup. And you can't pour from a cup that's broken (okay, maybe you can, but you get my analogy right?) • Adrenal and hormonal issues directly affect how your body handles stress, including stress from training. This affects literally EVERYTHING in the body. And if your workouts are draining you, you're just not going to see results, no matter how perfect your diet is. Exercise that adds stress to an already overflowing cup is not making you much healthier. • I see so many women with hormonal imbalances and seemingly unexplained health problems that could be improved if they just stopped exercising so much, so intensely, and without proper rest and refuel. If they just focused a bit more on nourishment and taking true care of themselves, in all aspects. • A change in focus, at least from time to time, is normal. The cyclical nature of life is something we all need to adhere to. Sometimes, other things take precedence. And that's okay. • Right now, it's back to foundations. The combination of functional strength training, accessory & core work, stretching, and lots and lots of sleep is what my body needs. • Do what is best for you.
Exciting news! 🎉 I recently had the pleasure of being interviewed for Connections with Deborah Turner (publisher of @naturalawakeningshudsonvalleyw magazine). In this half hour episode, we discuss what led me to nutritional therapy, some reasons why digestive issues are so common today, how food affects your hormones, women and body image, and much more! Listen here: goo.gl/vo1rEw (or clickable link in profile).
I'd estimate that for about 99% of people I work with, stress is an underlying root cause of, or contributor to, their primary issues. • Your gut is a foundation of health. It's connected with every system in the body, especially the immune system and brain. If your gut is not healthy, you cannot be fully healthy. • Studies have found that stress can alter the function and strength of the digestive tract from north to south. It can disrupt the balance of gut flora, increase intestinal permeability, change peristalsis in the intestines, and more. • Implementing nutritional changes and correcting imbalances in the body can absolutely make a world of difference. But sometimes, people just aren't getting better despite their focused efforts to improve their diets. Nutrition is an amazing and powerful key to vitality, but it's not the only area we need to focus on. • Okay, so how do we fix this when we're all so stressed out? Believe me, I know-- we all have stress. We all are always going to have stress. The key here is the way we RESPOND to stress... how we let stress affect us. • Research shows that repeated bouts of stress that kick us into sympathetic (fight or flight) mode actually change the structure of the brain, therefore altering our perception of and response to stressors. This leads to more frequent and intense reactions in the body, and worsened symptoms. It alters how we think, react, learn, feel, express emotions, and more. • For the love of your gut and all it's connected to, address chronic stress. Get to the root of what is burdening you. Your digestive issues (or really any issue for that matter) can only improve so much if the underlying stressors are not fully managed. • If you need to seek outside help, go for it! There's absolutely no shame in taking care of yourself body AND mind- in fact, it's crucial. You take time to eat right, exercise, sleep, drink plenty of water... why devote the same care to your mental health?
Gluten and the thyroid: Consuming gluten has clear impacts on the thyroid's functioning and health, particularly when autoimmunity (Hashimoto's) is present. For one, if there is any degree of intestinal permeability (often the case with autoimmune disorders in general, but also thyroid and other hormonal problems), there is a high chance of proteins leaking into the bloodstream. When this occurs, the immune system is alerted to neutralize the pathogens, and over time, antibodies are created. The specific issue here with gluten and the thyroid is that the protein in gluten (gliadin) has a similar structure to the thyroid gland. This makes it likely that when creating antibodies to gluten, the immune system also begins attacking healthy thyroid tissue as well. Some proof? A recent study showed that Hashimoto's patients with Celiac disease (yet no symptoms) needed 40% more thyroid hormone to achieve similar TSH levels as non-Celiac Hashimoto's patients. After 11 months of following a gluten-free diet, T4 requirements in the Celiac patients dropped significantly. Another study found that deficiency of selenium (a key mineral in thyroid hormone synthesis) can be caused by gluten-induced malabsorption. Selenium deficiency can not only lead to abnormal thyroid hormone production, but also excess inflammation, which is a key contributor to thyroid issues. Malabsorption- whether caused by gluten, or more commonly, a host of other causes combined (high sugar intake, stress, antibiotic usage, gut infections)- leads to nutrient deficiencies that can absolutely show up as thyroid disorders, but also dysfunction anywhere in the body. Moral of the story? If you have a thyroid condition, especially autoimmune, you'd likely do well giving up gluten. In fact, if you have any autoimmune or inflammatory condition, you'd benefit. Gluten, plain and simple, overstimulates the immune system and irritates the gut. Over time, this absolutely can lead to a variety of health concerns. Best way to find out? Remove gluten 100% for 4-6 weeks. Have your thyroid rechecked (specifically antibodies), but especially go by how you feel. If your symptoms change, it's a clear sign.
Is it Friday yet? It's been a busy and overwhelming week, and I'm definitely feeling the effects. It doesn't help that it's cold and raining ☔️. I've been getting a little extra help lately from adding different adaptogens into my routine. The reishi hot cocoa from @foursigmatic is a new favorite ✨. (PS- I'm not paid or sponsored in any way- just sharing a product I really love!). Reishi is a mushroom that has adaptogenic properties- meaning it helps the body better handle the negative effects of stress. In particular, reishi is known for its immune modulating properties- it helps to restore balance in the body and regulate immune activity (which is directly impacted in times of excess stress). Reishi can balance hormones, fight inflammation, improve detoxification, and naturally boost energy. Being able to achieve homeostasis is what keeps us alive and thriving. When we're out of balance, problems arise. Health and longevity is about building better resilience in the body in order to achieve this balance. We can't stop stress. We can work to deal with it more effectively. So today, what that looks like for me is a comforting cup of mushroom hot cocoa ☕️ and another unplanned day off from the gym to focus on more important things, for right now. Priorities may change in life, but health always needs to be number one ☝🏼.
Losing weight with hypothyroidism: the how. Part 2 of my guest post at Paleo Boss Babe is up! Part 1 discussed the why- why the thyroid is a crucial aspect of metabolism, why fat loss is difficult when the thyroid is under functioning, and why we look under the surface for answers 🔎. . So now, part 2 contains the action steps- how you can address fat loss goals and also support your thyroid. (A not-so-surprising hint? Focus on health 1st) 💡. . Visit goo.gl/mWH4At or visit the link in my bio 👆🏼for my top tips on getting your thyroid healthy so that achieving fat loss isn't an impossible (or exhausting nor draining) feat. Nutrition tips, exercise recommendations, and of course, optimizing stress hormones as well as suggestions for finding the best practitioner for you! Got questions? Feedback? Comment below!
Bone broth is so versatile- you don't just need to drink it to get its benefits. You can use it like you'd use any stock- cook with it, make different soups, use leftovers. The end of the week usually means being creative with meals. Today's breakfast was leftover soup with 2 eggs cooked in- one of my favorite ways to use broth! 🍲 I'm also working on/testing out a gut healing protocol, so there's been lots of soups in my diet lately... but it's working well and I can't wait to share it once it's done!
Kimchi brine shots to start the day 👍🏼. Regularly getting lacto-fermented foods into your diet has endless benefits for your gut. Not only do these foods help to improve the balance between the beneficial and harmful bacterias in your GI tract, but they also help your body produce neurotransmitters that facilitate nerve impulses. This means that fermented foods help stimulate the release of stomach acid and enzymes as well as movement of the bowel, promoting regular elimination. (If you're not doing that daily, there's likely a problem!) 😔 Sadly, modern society has moved away from the regular inclusion of fermented foods as the norm, especially since we preserve vegetables differently now than in the past. (The need for convenience tends to mess with the nutrient density of our food!) But you can easily work these in by adding a serving every day or two of raw sauerkraut, kimchi, cultured vegetables, or kefir (coconut or water if dairy isn't tolerated). 🍶@sobremesavt
The choices you make do have an immense impact. Realizing that is the first step toward making change. #foodasmedicine
A timely reminder. I hope your Sunday was as rejuvenating as mine was. Some days you tackle your to-do list and get shit done, while others you stay in PJs and spend time with the people you love. Both are necessary, and there's definitely something to be said about balance. Today was a lounge on the couch day and it was glorious. When you've got goals that you're passionate about, it's easy to get caught up in the grind and run yourself into the ground. I've learned the hard way that rest is crucial. Make sure you take time to slow down, relax, and recharge. Here's to a productive week ahead 👊🏼.
Today, August 21st marks 2 years since @rootandbranchnutrition officially opened its doors, and my life changed immensely. My future unfolded and a lifelong dream actually became true. Last week I spent some time organizing my office, which also meant neatening up my file cabinet. I pulled out all of my client folders and felt a rush of gratitude. All of these people who trusted me to guide them on their healing journey. All of these people who sought out a holistic solution to their problems, and found it through this philosophy and the incredible reach of @ntatraining. I admit that sometimes I am discouraged- by our healthcare system, the modern American diet, the addiction to a search for a quick fix, the dogma surrounding nutrition, the resistance to change. But then I realize it only makes this work more meaningful, more needed. It only fuels me to continue on and work my ass off to make change. I owe a sincere thank you to every person who has helped make this possible- those who believed in me, encouraged me, trusted me, reassured me. Those who helped me study, helped me set up my office, helped me get the word out. My family, fiancé (yes, that happened too.. it's been an exciting month🎉), friends, class & seminar attendees, clients, my amazing instructors, group leaders, and fellow students, and especially everyone at @ntatraining- thank you. This is only the beginning. (PS- If any of you here are contemplating entering this field, or are currently practicing but want to increase/expand your knowledge- please contact me. I'm more than happy to discuss my experience and answer any questions, and can also point you to some amazing articles and videos by fellow NTPs.)
Can you lose weight when you have hypothyroidism? Most importantly, can you do it in a healthy way? Read my thoughts and more in part 1 of my guest blog over at Paleo Boss Babe! I discuss the connections between the thyroid and metabolism, why weight loss is a struggle with low thyroid function, and the importance of gut health. And look out for part 2 that includes all the action steps you can take to work toward fat loss in a sustainable, healthy way while also supporting your thyroid! Visit https://goo.gl/8JcVT4 (or check link in profile).
Oh yes it's so nice to be settling back into my usual routine after a few weeks of being away from home... meaning getting back to meal prepping and home cooked food!! But traveling definitely provides opportunities to spice things up and get some food inspiration. Sunday's lunch at @inday_nyc was everything delicious, impair, colorful, fresh, and nourishing. A new favorite spot of mine!🍴What are your top NYC eateries for delicious but real food?