Kim's Top 10 Tips for Staying Healthy Through the Holidays

Got big health goals for the New Years?  Struggling with the pre-Holiday Bloat? - Here are some great tips to help you get through the holidays and on to your healthiest 2017!!!

1)     Don’t like water?  Drink “Pretty Water” --  I LOVE drinking from pretty glasses or goblets! – My favorite ways to dress up my water to make it more appealing: adding a bay leaf or two,  cucumber slices are super refreshing, a handful of your favorite or mixed berries! – It’s lovely to look at and just makes you want to drink!

2)      “Front-load” your fluids! – On busy days, I start off with drinking a quart – from a jar! – Drinking  a lot in the morning makes fewer trips to the bathroom at work, or on the road! – Also, many people find that it helps you feel more energy and get going for the day easier! –And if the day gets busy, no worries, you’re half-way there! – Dividing your body weight in half, tells you how many ounces your body needs (unless you are on a doctor-ordered fluid restriction!)   For example:  with a weight of 160#, the recommended fluid intake (caffeine and alcohol do NOT count as a fluid!) – would be 80 ounces, or about 10 cups. So aim for at least 8 – 10 glasses!

3)      What we pay attention to, we can control and change! – Start setting an alarm to go to bed  on time to ensure you get the recommended 7-8 hrs of sleep per night.  Cutting this short reduces your body’s ability to restore, regenerate and rebuild!  Adequate sleep ensures that we get the deep, REM sleep that causes the pituitary gland to secrete the Growth Hormone that is ESSENTIAL to repair damage being done in waking hours!  This is why folks who don’t get enough sleep tend to have higher risks of obesity, autoimmune diseases, higher rates of illnesses and poorer recovery. 

4)      Too busy to exercise? – No joke, I rarely see people who exercise in a nursing home!  Pay now or pay later!  Our bodies are like the economy! – everything suffers when it stops moving!  Experts agree that even two, 15-minute sessions can be as effective as a 30 minute session.  And the payoff is HUGE!   If you want more energy,  better mood, improved stamina – start now with at LEAST 12 – 15 minutes a day.  Set your alarm 15 minutes earlier – go for a walk!  Even walking in place!  Just get your body moving!!!  Some favorite ideas:  Youtube has some great walking videos that you can try – even in a small space at home or in front of your desk at work!  I’ve been caught walking in place while folding laundry! – Just DECIDE to move, and carve out even just 15 minutes – you deserve AT LEAST that much!

5)      Holidays have you down? - Build your own emotional first Aid Kit!  We talk a lot about keeping bodies healthy, but healthy minds make that a little easier, and depression just makes everything hard.  If you are suffering from depression, know that you are not alone and talk to your doctor and/or see a professional counsellor for help.  There are some things that you can do NOW to help.  Get OUT! – Sunlight  - exposing our eyes to natural sunlight helps us make more of the hormones that help with a healthy mood! – Go out for a walk, or get some natural light bulbs – but get at least 10-15 minutes directly a day!   Make a list of the things that help you feel good! – When people ask you: “What do you like to do?” do you have a response? – or do you think to yourself: “Jeepers, I don’t know anymore?”  Jot down a list of some things you might like to do, or wish you liked to do:  here are some starters:  Play an instrument, sing, turn up the music loud and dance when no one is watching,  Spend time with friends,  Movies, Concerts, Time alone in the forest,  animals, drawing…… etc.  Make a list and on a hard day, pick one thing.  Studies show that when we do the physical activities we would do if we weren’t depressed, we can actually alter those hormones in the brain that help with mood!  

6)      Focus on what you have control of and practice letting go of the things you have no control of.  – Easier said than done.  This kind of mindfulness takes practice to develop.  Practicing this can help you make big changes in your life, can help minimize the harmful effects of stress, and decrease the paralysis that comes with the fear of not having power over our lives.

7)      SERVE OTHERS!  We really do find ourselves when we forget ourselves.  By focusing on doing something good for someone else, it is a little easier to step away from your own troubles or stresses – for even a little while.  Often this mini-vacation can help you re-charge and gain new insight to your problems. 

8)      Laugh.  –When was the last time you laughed so hard you almost lost control of your bladder?!  A good, belly-busting laugh can help increase immunity, and has been shown to increase some of those feel-good hormones in the brain.  Go ahead… laugh out loud! – If you need some help, watch a funny movie, or google “funny cat videos” – it’s sure to do – the – trick!

9)      Don’t skip meals!!!  Our bodies are skilled at responding to any early sign of a threat.  Skipping meals actually lowers your metabolism because your body perceives it as a threat of starvation and goes into energy conservation mode! – Eating small meals, more frequently – ensuring you get some healthy protein at every meal and plenty of fluids will actually boost your metabolism and help to burn fat and have energy throughout the day, as well as reducing the temptation to overeat!   Busy day out? – pack a healthy snack vs stopping at McDonalds! – Handful of nuts and seeds, protein bar or shake and take it with you.  I ALWAYS have a couple of protein bars in my purse for that occasion!

10)   Give a gift that lasts to YOURSELF – learn something new! – Try a new hobby!  Make a new friend!  What have you always wanted to try or do?  Last time I checked, “Someday” wasn’t on my calendar! – Pick something and schedule it on your calendar!   - no time like the ‘PRESENT’

(yes, corny little play on words!)

Merry Christmas!

I believe in YOU!

Kimberlee

Let's talk Beauty Sleep

 

Your body works hard while you sleep!  -Especially in the deep stages of sleep, your brain signals for the release of powerful growth hormones that actually help you re-build your entire body.

Lack of proper sleep has been documented to adversely affect your weight, mood and cognition, contributes to the development of autoimmune disorders, pain, and other diseases.

If you are having trouble sleeping, you may try these tips:
1) Wake at a regular time every morning
2) Don't nap
3) Increase daytime activity
4) Get the TV out of your room
5) Develop a nighttime routine to facilitate sleep
6) You may want to try our AM/PM supplement - the PM is taken in the evening, and does have melatonin in it and other ingredients to help you get your rest! Click here to learn more:  I love this product!

Eating Right on the Go with Diabetes

People today are busier than ever:  shift work, long hours and commute times often leaves very little time at the end of the day to do everything else that needs to be done:  housework, bills , laundry, shopping, relationships, helping kids with homework and meal prep? – who has time for that?! 

Now more than ever, it is important for us to take care of ourselves, and the busier and more stressed we are, the more important it is.  Hectic lifestyles and high stress often lead to burnout, cardiac (heart) problems, ulcers, autoimmune disorders – and especially for the diabetic,  poor blood sugars and cardiorenal  issues (cardiac and kidney issues), like Chronic Kidney Disease.

Here are some great tips to help you eat smart – on the go!

1)      Keep it simple!    Meals don’t have to be fancy.  You can skip cooking your vegetables even!  When you make a meal – make it double, freeze one and eat one, so when you’re pressed for time, you know you already have a healthy meal ready!

2)      Keep your deli drawer stocked with grab – and- go proteins! – boiled eggs, cooked and un-breaded chicken tenders,  a cooked salmon burger even – these are easy to just grab and eat on the run. 

3)      Have a small snack every 3-4 hours – think vegetables, proteins, carbs every 3-4 hrs, like a baby!  It can be as simple as celery or apple and peanut butter.  If you’re on the go, get little packets of peanut butter and take them with you to work – easy to grab and go.  A ziplock bag with a handful of nuts or seeds can give you a power serving of protein in just a handful.   A boiled egg is just a mouthful.   These types of snacks will give you a quick boost,  keeps your blood sugar from dropping and is super-fast to snack on.  Remember that by keeping your blood sugar from dropping, you are less likely to overcompensate for a low.  This helps prevent high blood sugars and will help you have energy after work to enjoy your time off.  You’re less likely to binge!

4)      A quick note here on shakes.  I LOVE my protein shakes, and have one or two every day….BUT, remember that it is important to consider your digestion and absorption.  Often, when you grab a shake, you miss some very important early digestion mechanics that help you absorb the nutrients in your shake.  Food preparation in itself, the act of chewing, smelling food – starts saliva production and gets your body ready to do the work of digestion.  So, you may want to prep your shake in a blender – add some ice, some strawberries, a handful of kale into the blender.  Eat a nut or an apple – something to get digestion started so that you don’t miss the nutrients you paid for in that healthy shake!!!

5)  If you eat out  - beware of FAST food.  Fast food is usually fast because it is easy and quick to breakdown into sugar - having a high glycemic index (a high effect on your blood sugar).  Order a salad or veges instead of fries or rice.  Lunch sizes are often smaller, and less-expensive than dinners. Beware of dressings and sauces which are loaded with extra calories, sugars and tend to spike blood sugars.  Try to pack a meal instead of eating out!  Skip the soda - your body needs water, and this will help absorption as well!

Inflammation and Kidney Health

Inflammation and Kidney Health

Inflammation is very prevalent in our society today.  Hectic schedules, multiple and often burdensome demands on our time and energy, poor diets, more sedentary lifestyles, increased pollution, economic factors, relationship issues, smoking, poor sleep or lack of sleep, and the list goes on….   

These are just some of the factors that set up a prime environment for inflammation; add to that conditions like Diabetes, Hypertension (high blood pressure), High Cholesterol, Heart Disease and it’s just a matter of time before something is going to happen. 

Inflammation is like a noxious weed – it is hard to contain in just one area.  In fact, if you have inflammation ANYWHERE, it’s EVERYWHERE.  So an infection in your big toe causes inflammation and that inflammation goes even to the brain.  Inflammation has been linked to a host of ailments including cancer, heart disease, autoimmune disorders, allergies, digestion and stomach problems, skin issues, neurological disorders and even Alzheimer’s Disease. 

In fact, some studies show inflammation, persistent inflammation, to be a main factor in Renal (kidney) Disease (Afsar, B., Turkmen, K., Covic, A., & Kanbay, M. (2014). An Update on Coronary Artery Disease and Chronic Kidney Disease. International Journal of Nephrology, 2014, 767424. http://doi.org/10.1155/2014/767424)  

So let’s talk about how you can put out the inflammation fire and reduce your risk for health issues and improve your well-being. 

Reduce Stress

It is important to note, that if you are tempted to say that you are not stressed, consider that you may have just become so accustomed to a steady high-stress state, that you don’t notice it!   

 Click here to take a quick quiz to check your stress level!

If your stress level is high, it’s a good idea to take some time to really listen to your body – what is it trying to tell you.  Stress isn’t just emotional; it’s stored, felt and sometimes expressed physically:  Headaches, stomach or bowel issues, difficulty sleeping, back pain, chest pain, difficulty concentrating or thinking clearly, mood swings, anger, weight gain….. do any of these symptoms feel familiar? 

The good news is that you can make it better, right now!  Here are some great tips:

BREATHE! – Deep-Breathing actually helps you make more of a natural chemical in your body that induces relaxation, dilates blood vessels and can lower blood pressure. 

MEDITATION!  - taking a time out can help you to relax, improve circulation and re-charge.

TAKE A NAP!  - even a quick 10-15 minute power nap can give you a great boost, and can sometimes even help you sleep better.  

TAKE A WALK!  – outside when/where possible! – Exercise helps your whole body!  Gives stress hormones a good exit, improves circulation, and can help improve sleep.  Exposing yourself to some natural light is a great mood booster too!

Learn to say NO! – if you find yourself saying that you don’t have time to take care of yourself, then it’s time to cut back on some things – even good things – so that you have more room to do the BEST things.  A great  phrase  when asked to help with something you really don’t have room for is: “I’d love to, but I’m booked up!”  We can’t do it ALL – and not at the same time.  Pace yourself! 

EAT HEALTY!  If you find yourself reaching for quick junk or fast food, energy drinks or sodas, your body is trying to tell you that it needs ENERGY!  You wouldn’t put cheap gas in a Ferrari – why put cheap food in your body?!  You’ll feel better, have more energy, and decrease your risk for a host of health problems when you drink plenty of WATER, and learn to eat right. – say NO to junk! 

Manage Health Conditions

If you have a diagnosis, learn how to care for yourself properly! – Work with your doctor to ensure you understand your treatment, medications, keep your follow-up appointments.  Talk to your Nurse Coach and learn what you can do to maintain or improve your well-being. 

Keeping blood sugars, blood pressures, cholesterol and other markers in a normal range is an important part of reducing inflammation. 

Back to Basics:  Let's talk about Environmental Health!


As a young nurse, I was taught to revere the germ-killing prowess of hypochlorite solution - which is a diluted Clorox bleach solution.  I regularly 'disinfected' my home with harsh chemicals, not knowing the toxic soup I was exposing myself and my kids to.

Well-meaning parents of wee ones regularly spray toys, high chairs and furniture with harsh chemicals - thinking they're protecting them and keeping their homes clean.  I was one of them!  I had no idea that I was exposing my family to a toxic, poisonous brew and increasing their risks for asthma, eczema, and a host of other problems perhaps later in life like neurological disorders, autoimmune disorders, cancers and the like.  In fact, my babes did have horrible eczema and asthma. 

I live in the Northwest, where much of the year people spend the majority of their time indoors and they keep windows and doors closed trying to keep warmth in.  This and the use of harsh, toxic cleaning products a poor, indeed toxic, indoor air quality.

Cheap preservatives help companies that produce household cleaners and personal products put out products cheaply and with a long shelf-life.  Unfortunately most of these preservatives are very toxic.  And often, the label uses words for ingredients that confuse the buyer - Formaldehyde, in fact, has about 30 different trade names that are used on labels so that buyers can't recognize the dangerous preservative.    Worse yet, they are not required to disclose all their ingredients on their labels.

Check out this eye-opener!

According to The Safe Shopper's Bible, written by David Steinman and Samuel Epstein, M.D., the following is a list of common household products that contain known irritants, carcinogens and/or neurotoxins. Carcinogens are chemicals that cause cancer. Neurotoxins are chemicals that adversely affect the nervous system reducing emotional well being, mental alertness, coordination and other functions associated with intelligence.

Lysol disinfectant (all scents) Renuzit Air Deodorizer Bon Ami Foam Cleaner Fantastik All-Purpose Cleaner Formula 409 Pine-Sol Multi-Action Spray Pledge Household Cleaner Simple Green Spic & Span Cleaner Scotts Liquid Gold Lemon Pledge Tilex Soap Scum Remover Glass Plus Ajax Cleaner Gillette Foamy Skin Conditioning Speed Stick Deodorant Soft Soap Secret Deodorant Johnson's Baby Shampoo

Dawn Sureshot S.O.S. Vinegar Cleaner Joy Dishwashing Liquid Windex Glass Cleaner Palmolive Dishwashing Liquid Shout Aerosol & Stick Sunlight Dishwashing Liquid Spray & Wash Stain Remover Kleen King Aluminum & Copper Cleaner KR2 Spot Lifter Behold Furniture Wax Depend-o Blue Toilet Cleaner Endust 3M Aerosol Spot Remover Formby's Lemon & Almond Spray Most Home & Garden Pesticides

Right Guard Deodorant Ponds Dry Skin Bar Palmolive Skin Bar Lady Speed Stick Lever 2000 Irish Spring Deodorant Lifebouy Soap Jergens Liquid Soap English Leather Deodorant Ban Roll-on Caress Body Bar Camay Ultra Brite Toothpaste Cepacol Mouthwash Crest Tartar Control Listerine Original & Cool Mint Arm & Hammer Toothpaste Colgate toothpaste Scope Mouthwash Old English Furniture Spray Dove Soap Bars SOS Ammonia Glass Cleaner

 Make your own cleaners!



Common Chemicals found in Household Products

There are more than 3 million poisonings every year. Household cleaners are the # 1 cause of poisoning of children. The top three culprits according to Poison Control: Household cleaners, bleach and medications.

Formaldehyde is one of the largest indoor pollutants in our homes. Symptoms caused by exposure to formaldehyde include but are not limited to allergies, cancer, immune system failings, and asthma.  Products containing Formaldehyde include: antiperspirants , mouthwash, toothpaste, Tupperware, permanent press clothing, floor waxes, furniture polishes, baggies, coffee, wax paper, and paper money.

Phenols are a major indoor pollutant. Phenols are absorbed by lungs, and skin. Symptoms include caustic burns, kidney and liver damage and hyperactivity. Products containing Phenols include: acne medications, baking powder, computers, TV sets, mouthwash, sugar substitutes, and wallpaper.

The good news is that you can get these toxins out of your home! - Do it NOW!  Luckily I had met a wonderful friend who shared that same video with me, and showed me how I could kill germs like a bad-dog - without poisoning my family. And you can too!

There are many alternatives out there.  Some already in your cupboard - like vinegar, baking soda, lavender.  Essential oils have become quite popular and easily available at good prices.  Effective and powerful ingredients like rosemary, thyme, lemon, citrus, melaleuca alternifolia, oregano, are among my favorite.


I switched stores about 9 years ago, and haven't bought any chemical cleaners, shampoos, detergents, hairsprays or dental products since.  Since then, my son's eczema is gone.  No more painful, red, itchy or raw skin for him!  My daughter's asthma is much better, and so are my allergies!  My home no longer smells like a hospital either!

You can switch stores too! - Shop from home with economical and safe products!  -ask me how!Switch Stores & Go Green on a Budget


There is no time like now to make your environment healthy!  Get the toxins out, save money, breathe easy and have peace of mind that your home is a safe haven!

Warmly,

Back to Basics: Let's talk Skin!

There are two times a year where I really feel like I have a fresh start.  New Years and Fall - Back to School-time.  It's a great time to just take a minute and get back to basics.

This month, we'll talk about the Essential Basics of Skin Care, Physical Health, and Emotional Your Health.

Let's talk about Skin! - The condition of our skin, in particular, tells a lot about us: our age, our physical health, our emotional state...and is the first thing people generally notice about us.

Your skin is made up of multiple layers - of cells.  We really do live and die at the cellular level.  So maintaining your cellular health helps your whole physiology, including the skin.

The basics still hold true:  It's important to get enough SLEEP.  When we sleep, we regenerate our cells.  We need 7-8 hours of sleep for this regenerative process and renewal, so if you're skimping by on 5 hours and caffeine.... your body is begging your for more sleep.

HYDRATION is important for your cells to be able to transport nutrients and get where they need to be. Any fluid without caffeine or alcohol or tons of sugar will do, but your body prefers water!  Take your weight (in lbs) and divide it in half.  That tells you how many ounces you need to be drinking per day. 

DON'T SMOKE!!!!! - nicotine binds VITAMIN C! - a smoker needs about 150% more vitamin C than a non-smoker, and it's almost impossible to get that much in your foods.  Vitamin C is a precursor of collagen, which makes epithelial and endothelial CELLS soft and supple - builds new skin cells.  This is why smokers age so much faster.  Don't do it!!!

Eat a healthy DIET.  High sugars and heavily processed foods are just hard on the body, and can wreck the skin!

PROTECT the skin from pollutants and UVA/UVB rays.  - Have you ever seen an older lady who tanned a lot? - leaves leathery skin....enough said!

3 main things cause us to age:

OXIDATION- tissue breaks down as we go about living.  Some things cause this faster (smoking, stress, sun damage)
GLYCATION-  when sugars basically get stuck in the skin (poor diets cause more of this-makes the skin tough)
HORMONAL and ENZYMATIC changes (imbalances here cause problems and increase the aging process)


In addition to a Healthy lifestyle, follow these BASIC skin care steps:

CLEANSE- to remove impurities and prepare the skin for treatment
Exfoliate - I love a gentle exfoliating cleanser - saves me time!
Freshen if desired - I love using a redox-signaling molecule freshner! Also nice is witch hazel, or  some chamomille tea in a little spritzer bottle!
TREAT- with a product geared to your skin's special need
MOISTURIZE- to keep the skin supple and well-hydrated - I use a moisturizer with a natural SPF
Protect - from sun and pollution.

It is important to choose a line that is non-comedigenic, with qualtiy ingredients, and that's appropriate for your skin type. I prefer a line that is natural, organic, doesn't do animal-testing - and is safe for you without harmful chemicals or hormone disrupters!  That being said, I do enjoy a home-made facial with simple ingredients in the cupboard from time-to-time!   Learn More about Safer Solutions for a Beautiful You!



Beautiful Skin - Beautiful YOU!

Warmly,