Should you be worried about the coronavirus?

WHEW! this is a story that isn’t going away, and it’s creating worry in many….

So let me get straight to the point. Should you be worried about the coronavirus?

Short answer:

• YES if you are elderly, have a low immune system, get sick easily, or live in an area where there are lots of cases.

• Not so much if you live in the US, have a good immune system and take sensible precautions.

Let’s review some information:

Regular flu impact 2019 USA:

“CDC estimates that influenza was associated with more than 35.5 million illnesses, more than 16.5 million medical visits, 490,600 hospitalizations, and 34,200 deaths during the 2018–2019 influenza season”

-CDC.gov

Coronavirus impact 2020

• “Fourteen cases have been diagnosed in the United States, and an additional 39 cases have occurred among repatriated persons from high-risk settings, for a current total of 53 cases within the United States” -CDC.gov

• 6 deaths have been reported so far in the US

• 2.3% fatality rate (mostly in immune compromised individuals like the elderly)

Look at the comparison. We aren’t freaking out about the regular flu, so why are we freaking out about this version?

Often, we focus on ALL the negatives…instead of offering free, supportive information on how people AT HOME, by themselves can boost their immune systems and take steps to completely avoid these issues.

To put this into perspective:

• “On average, someone dies of CVD every 38 seconds. ... On average, someone dies of a stroke every 3.70 minutes” - Professional.heart.org

• “In 2019, an estimated 606,880 people will die of cancer in the United States” - Seer.cancer.gov

• “According to the CDC, 79,535 deaths occur each year due to diabetes. The number of fatalities related to diabetes may be underreported” - MedicalNewsToday.com

• MERS has a 35% death rate.

Every few months, the media latches on to something NEW that is an epidemic that will surely kill us all. We cannot live our lives in fear. What we CAN do, is make sure that our nutrition is on point, our immune systems are in tact, and that we practice good hygiene.

For sure, the rapid spread of this virus is something to be monitored and aware of.

Other Thoughts:

• Coronavirus can only spread through water droplets that get into your respiratory system through your mouth or nose. If you wash hands and don’t touch your face or get sneezed on, you should be ok.

• Poor nutrition can weaken your immune system or strengthen it. Start prioritizing what you EAT as part of your prevention plan.

• When traveling, wipe down airplane seats, wear a mask (like Vogmask.com) to keep from touching your face, and wash hands with soap and water frequently.

• Anytime your immune system is compromised, you’re in danger. The deaths you ARE seeing, even over in china, are primarily showing up in the sick or elderly. If you have a kickass immune system you can get it (just like any virus) and recover, or not even notice.

Things to boost your immune system:

• Plenty of Vitamin D (naturally from the sun if you can get it, high quality supplementation if you cannot.

• Vitamin C - liposomal supplementation, or vitamin IV (I would recommend looking into an IV if you have been sick recently or will be traveling). Here is a cool article on how China is using IV vitamin C to treat and prevent the virus. Thankfully, you have access to this in the states and can voluntarily take advantage of it!

• Supplemental antivirals and antioxidants like biocidin, elderberry syrup, liposomal vitamin C, liposomal glutathione and olive leaf extract.

Things to do to just be careful:

• IF you have a weak immune system, DON’T TRAVEL. Obviously. Be smart.

If you are healthy and choose to travel:

(countries are shutting down where it’s a BIG issue so that’s already taken care of…)

• Wipe down the surfaces of your airplane seat and table with alcohol based sanitizer.

• Carry an alcohol based hand sanitizer with you (you can make one yourself LIKE THIS with essential oils and alcohol)

• Wear a mask when traveling - mostly to keep your hands away from your face. Wash it before using again.

• Wash hands regularly with soap and water. If you bite your nails or lick your fingers, STOP now.

• Take your supplements!

• Consider using portable diffusers with specific essential oils to purify the air in your home or on a plane. For example, studies have shown tea tree and eucalyptus are antiviral and can kill the flu virus. Some oils are even studied for treating respiratory disease (the coronavirus is primarily showing up as a respiratory issue)

So to keep it SUPER short and to the point, don’t freak out!!!! YES there are contagions, YES there are deaths, YES there are diseases that we can all get.

But guess what? STRESS weakens your immune system.

Be smart, and take the media freak out with a grain of salt. In 3 months they will focus on something new that’s going to kill you.

Do some other research!

• www.drheatherpaulson.

• https://holisticurgentcare.com

Check out these additional articles:

• https://myersdetox.com/coronavirus-how-worried-should-we-be/

• https://www.greenmedinfo.com/blog/orthomolecular-journal-vitamin-c-coronavirus

OVERALL - BE SMART.

Obviously take precautions- be careful when traveling. WASH YOUR HANDS WITH SOAP. Maybe as a positive result from all of this someone will stop biting their nails and washing their hands more

p.s. this article is in no way intended to usurp advice from your medical practitioner and is not intended as medical advice in any way. Speak with your doctor if you have concerns about your health.

Sources:

• https://www.tandfonline.com/doi/full/10.1080/02786826.2012.708948

• www.cdc.gov

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2994788/

• https://onlinelibrary.wiley.com/doi/full/10.1002/ffj.3252
  
  

Are vitamin IVs right for you?

Hey Hey Diva friends!

WOW what a whirlwind this past month has been. My blogging has taken a serious hit with everything else going on - if you want to make sure you don't miss anything ( blogs, youtube videos, podcast episodes and more) make sure you're subscribed to my newsletter! I roundup everything I've been working on weekly and share it with my VIPS (pssst! thats you!) :)

I just got back from the 2018 Mindshare Summit in San Diego and I am STILL running running all day every day trying to keep up with everything I learned, the changes I'm making, connecting with new friends etc.... stay tuned... some SUPER exciting things are coming down the pike- I have a feeling 2019 is going to be AMAZING!

I'm also only a few days out from heading BACK to San Diego for the 10 year anniversary FDN conference. I'm particularly excited to meet all my fellow FDNs in an environment of networking, business education and further health education. I can't wait to learn more and more!

Because I knew that this month would be so busy (hello jet lag!) I wanted to give myself a boost and try some IV nutritional therapy (or vitamin IVs). I've been aware of them for a few years and didn't think much of it outside of extreme health cases or cancer treatment.

Like many things however, vitamin IV therapy can be used in many ways for many reasons and, because I always like to try things (within reason) before recommending them to my clients I began to search out local places to get them done.

I thought this month would be perfect to help boost my energy in between business trips. I figured the additional side effects of boosting my immune system and increasing my vitamin levels would be a bonus, but it turns out the timing couldn't have been better.

Just before my first IV, I received my Spectracell micronutrient testing results back and they showed a few vitamin deficiencies including a few B vitamins and Vitamin C. 

There are many reasons for deficiencies like this, but since I'm still in the process of working on my own gut health and I just wrapped up a protocol to eliminate 3 (yes THREE) parasites, 2 of which were intracellular (meaning they wreak havoc on my cell structure) and a suppressed immune system, it made sense to me that the vitamins I am absorbing from my food  - particularly vitamin C and B vitamins used for metabolism, energy production and immune system regulation would be depleted.....

SO back to the IV therapy! The timing was perfect. I received my test results only a few days before going into my first appointment. The particular clinic I went to is run by a doctor and so the initial patient visit was able to be submitted to insurance as my annual physical ( two birds!) but the IV treatments were/will be all out of pocket.

Once I got my physical, I showed the doc my tests results and began discussing the IV therapies. Luckily for me, this doc (one of only 2 I found in the area) is pretty flexible and actually asked if I'd like the IV that day. Knowing that I was traveling soon I said heck yes! And can I schedule another one for the 10 days I'm home in between trips?! :)

Depending on who you go to, you may be able to get personalized vitamin therapy - they mix the IVs before each one so you can actually change the dosage and types of vitamins in each bag. Most of the time they will offer certain popular combinations like the Meyers Cocktail, Vitamin C, or a Glutathione boost.

For me and my test results, a Meyers Cocktail addressed almost everything I needed anyway so instead of asking them to personalize it I just asked for a Meyers IV.

Meyer Cocktail

• B complex
• B12
• Vit C
• Magnesium

My experience:

The first IV was no problem! I hate needles and always get a little uncomfortable but other than a slight ache in my forearm it was no big deal. I had been curious how I'd feel since my only IV experiences have been in emergency situations where they pump you full of pain medications and by that point you really don't care about anything because you're so loopy!

The first IV was fairly slow - it took about an hour - once the nurse noticed it was going so slow she sped it up and it seems to go much faster.

Don't expect to come out of the office feeling way different- it's not something that takes effect immediately. Rather, you will probably notice results over the next few days to a week! 

The next week I was having a great time in San Diego hob nobbing with some of the coolest people in the health industry and functional medicine fields. Being on west coast time and staying up late was EXHAUSTING and so I was super excited when I noticed one of the vendors was offering IV's right there at Mindshare! So of course, I signed up to get a boost.

Initially, I was going to get a full bag but I was running short on time so I opted for a smaller bag with just the B vitamins. This IV was super fast super easy, and super helpful midweek.

I had already scheduled a full Meyers cocktail for a few days after I got home and I figured it couldn't hurt to help me get back on track and minimize jet lag so I could be as productive as possible the 10 days in between trips. This IV didn't go off without a hitch but it wasn't too much of an issue- the nurse wasn't quite ready with everything and before she hooked up the IV I gushed blood but nothing painful or traumatic ha! 

Overall I noticed that my energy and digestion both improved over the past few weeks. This was probably particularly effective for me since like I said I was actually deficient in a few of these vitamins to begin with, but most people who struggle with digestive issues, autoimmune conditions or chronic fatigue would most likely be in a similar boat and experience similar results!

Let's talk about the pros and cons:

Cons:

• Must pay out of pocket (approximately $130-180 per treatment)
• Take 1-2 hours of your day including drive time depending on location the office and duration of IV
• Difficult if you are squeamish around needles or blood
• Not many people offer these services so shopping around is difficult and you may not LOVE your provider if you have limited options in your area

Pros:

• Bypasses your digestion (super helpful for those working on gut health -this can be a HUGE boost in terms of speeding up your healing process and helping you navigate lifestyle changes by increasing your energy levels)
• Fast results! IV's get straight into your blood stream expediting your body's ability to absorb and utilize the vitamins immediately
• Optional treatment which means YOU are in control - you can request to get this done as often as you feel is helpful
• Can potentially be personalized - unique IV mix for YOUR nutritional needs
• Can help those with fatigue, pain, malnutrition, digestion problems, those who travel regularly or have vitamin deficiencies get a leg up and begin healing more quickly.

Takeaway

Overall, I found the experience to be incredibly helpful. I realize that this is a significant investment for most, but think about this...If you are someone struggling with fatigue to the point where you are missing work.....you are so tired you can't get out of bed to get your kids on the bus....your gut is damaged to the point where you aren't absorbing the nutrients from the awesome food you are eating....or you are spending hundreds of dollars on supplements that you can't properly utilize.....spending a few hundred bucks to get your body on track is SO WORTH IT. 

Many don't realize that a something as simple as a vitamin deficiency can cause anxiety, inflammation, fatigue etc!!!!

After investing in the IVs you can maintain this level of energy and health through lifestyle, nutrition and targeted supplementation to keep you on track ( which is what I'm doing!). I'm currently supplementing with my deficient nutrients and will continue to do so for a few months before retesting to see if I'm back to normal.

Remember, supplements and protocols aren't for life. It's difficult to get what we need from our food particularly if you are really active, use a lot of energy during the day, live a stressful life, travel a lot, or struggle with chronic illness!!! 

I would highly recommend giving it a try and researching good providers in your local area.

What are your thoughts? Have you, or

would you try nutritional IV therapy??

When things aren't perfect...hacking your digestion and PMS bonus tips!

Hey Hey Diva friends!

Recently I've been sharing my free guide: 5 steps to crushing your PMS where I share my biggest lifestyle tips on how to reduce inflammation, support your hormones, and get your cycle back on track. These are simple, but big steps  and ones that may take some time to implement....

So....what happens if you're say...on vacation like I was when my last period started and things are NOT to perfect? You're drinking coffee, enjoying some sweet treats....etc....

Here are some extra bonus hacks to go along with the guide to dig a little deeper and give your body that extra support!

4 bonus tips to crush your PMS

1) Take extra nutrients.

During our vacation I KNEW I would be splurging so I planned ahead and purchased some Bulletproof Unfair Advantage

This little liquid supplement is good for your brain, cells and mitochondrial health. I took 2-3 a day while on vacation!!!

You may also want to increase your magnesium intake as stress (travel) can deplete it (most of us are already deficient!). I like Dr. Mercola L Threonate as it's one form of magnesium that has been shown to cross the blood brain barrier. Magnesium is important in over 700+ enzymatic functions in the body including recovery, muscle soreness, energy, and quality sleep!

2) Get on top of inflammation.

I knew my period was coming, even though I thought it would come once I got HOME....so I wanted to make sure I stayed on top of any inflammation that may occur from less than stellar nutrition choices that week. I made sure to take 1-2 fish oil supplements at each meal in addition to eating lots and lots of REAL fish that was easily available at the resort!

We (American's) are often too high in omega 6 fatty acids. This is often due to poor diet and exposure to processed oils like soy, peanut, and canola in our processed foods and not enough omega 3s which are anti inflammatory. One 3s are found in fish, walnuts, and seeds like chia and flax. Recommendations vary but an acceptable ratio is 4:1 omega 6 to omega 3 and most in America are more like 26:1. Ideally in a perfect world you could get 1:1.

I also took some ALEVE. Not much, but I have had SUCH pain in the past it made me nervous if I felt anything at all and I wanted to stay on top of it. NSAIDS can really wreak havoc on your stomach lining and gut in general. Often regular use of NSAIDS for pain, sinus infections etc... are a precursor for leaky gut and inflammation in the first place. So we want to avoid them as much as possible. They can however provide a valuable service on occasion when used in the appropriate way.

I do try to balance my NSAID use with a scoop of Innate - GI RESPONSE which is loaded with gut soothing and healing ingredients. This allows me to rest easy and I would recommend taking a scoop along with the NSAID.

**I would also not recommend you continue taking ALEVE every 2-3 hours or anything like that...take as minimal a dose as you can to feel comfortable and move on.

3) Digestive enzymes.

I take these anyways but if you don't you might want to on vacation. I ADD one on vacation called GlutenEase in case of cross contamination. The nice thing about this particular supplement however is that it also helps you break down casein so if I am choosing to eat extra dairy for example, I'll still take one. 

Enzymes are just an extra boost to help your break down and process your food efficiently. The LAST thing you want on vacation is to get constipated or bloated - yuck!

4) DETOX.

Let's face it - NO ONE is perfect on vacation. You may want to include some gentle detox a few times that week. Activated charcoal is a great natural binder. It swoops in and grabs things like heavy metals, toxins, and things that may cause you discomfort, bloating or gas. It binds to those buggers and sweeps them out with your poo. :) 

Let's just stop for a moment and clarify that I am NOT recommending you take these additional steps as an EXCUSE to binge and party for a week. We still ate incredibly healthy while on vacation - got lots of vitamin D, even worked out several times that week. But out of our normal routine we also included lots of treats, we relaxed, didn't stress and enjoyed our time and food.

Stress can play a MAJOR factor in how you feel, how you digest, and how your body handles your next cycle. I am happy to report than when my period came it was non-eventful. No pain, issues - just hello I'm here, have a nice day.

To ME that is progress. To ME who used to WRITH on the floor in pain, that is a miracle.  So a few dietary tweaks, a few changes here and there, thinking ahead for vacation...TOTALLY WORTH IT.

Think you can't have a perfect period? Think it's too good to be true? Download my free guide today and get started!

*Kylene is an Amazon associate and the links provided in this post are affiliate links.

Successful Traveling Part 3 - Hotels

Hey Hey Diva friends! This is the 3rd installment of my travel series  - if you missed part 1 - airport click here. Part 2 - driving click here.

Today it's all about the hotel and/or friends house you may be staying at. For this blog we are assuming you have access to a refrigerator at your location.

Having a fridge and microwave makes the biggest difference! This way you can stock up on all the good stuff. We like to scope out a grocery store or Whole Foods nearby and pick up the following items:

• Veggies
• Hummus
• Hard boiled eggs
• Plantains
• Sweet potatoes ( you can microwave them if the room has a microwave)
• Sweet potato or root veggie chips like Jacksons Honest or Terra
• tuna/salmon packs for lunches or snacks
• Guacamole single serve packs
• Almond/coconut milk
• Green juices

You might also pick up a few things like a cold brew coffee you like, sauerkraut or a apple cider vinegar shot to stick to your gut health habits that you've incorporated at home!

Depending on where you might be staying you'll have access to a lot of great foods or none at all. Some hotels have an awesome breakfast and others make it truly difficult. If you think you'll have trouble accessing breakfast at your location make sure you think ahead and make some paleo muffins, bring some GF oatmeal (if you tolerate it), focus on fresh fruits, and green juices to get all the nutrients in each day!

If you have access to make breakfast or to purchase it, eggs, veggies, and fruit is always a great way to choose a balanced, fresh, breakfast! I will often use Shakeology as my breakfast when traveling as well - protein, probiotics and greens at least keeps me satisfied until I can find more food!

What tips or tricks do you have for travel food?

I'd love to hear them below!

Successful Traveling Part 2- Driving

Hey Hey Diva friends! Welcome to part 2 of my travel series - giving you all the tips you need to stick to your goals when traveling! If you missed part 1 check it out here.

Today it's all about DRIVING! Driving is awesome because it gives you the chance to take MORE of your own foods that you really love without stressing about having to find them at a local grocery store when you get there.

I recommend stocking up on your favorite snack bars and pre-making a few staples like breakfast muffins or homemade trail mix. Once you arrive you can always stock up on fruits, veggies, and extras!

Check out the list below for some ideas:

• Breakfast muffins like these! Easy to make and easy to travel...
• Rise bars
• Raw Revolution Bars
• Thunderbird Bars
• Fruit
• Nuts
• Seeds
• Trail Mix
• Nut Butters (try these single serve easy to carry packs!)
• Simple Mills crackers  (Bring one of their box mixes along if you have the time or ability on your travels to make some pizza crust or desserts!)
• Plantain chips
• Chikpeatos  (roasted chick peas)
• Paleo granola (make ahead or bought)  
• Shakeology ( I drink it every day and its so easy to travel with!)

A little bit of planning, a little bit of packing and you're good to go! Next up....what to stock your hotel room with!

What are your favorite travel snacks? Share below!

Successful Traveling Part 1 - The Airport

Hey Hey Diva friends! So I always get a lot of questions about traveling. From navigating the airport, to being in a new place, to working around the feelings of relatives who made food....I'm going to answer all of your questions in a short blog series all about travel and food!

I recently took a short trip to Michigan and I would say this is the most difficult trip in terms of food that I've had in quite a while! BUT I'm also here to tell you - if I can do it YOU CAN TOO.

Me with a RISE bar - my new and current obsession...

So let's lay the foundation for the whole series: 

Priority #1 YOU MUST KNOW YOUR BOUNDARIES. Because let's face it. If we don't have them, we will break them....because they don't exist. It's the same as stealing when you have no moral absolutes. Who's to say it's wrong?

What are your non negotiables? Do you have any? If not - set them. NOW. I

ll give you mine. My #1 non-negotiable is that I will not eat anything with wheat or gluten in it knowingly. This is for several reasons. a) I know enough about how it affects your body now to know it's not good whether you have coeliac, a sensitivity, or no observable reactions to eating it. It still causes inflammation and gut damage. So it's not for me! b) I've had a documented HIGH sensitivity to it. Again. Not worth it.

What will I negotiate on? Dairy and sugar. These are 2 things I normally don't have in my home but when in a pinch I'm not as concerned about them sneaking into my snack bars or restaurant orders. You might have a severe dairy reaction however, which would make that a non-negotiable for you. Gas? Skin rashes? It might be better to skip it....

Ok. Now that you've laid the foundation this allows you to easily make choices and know what you're willing  to say yes or no to on your trip. So let's get right down to it and talk about airport foods.

Airport snacks

This one can be tricky as it varies from airport to airport due to size and city! There are however, a few staples that most airports provide. Keep in mind, these are not necessarily foods I recommend make up a majority of your diet - this is surviving on your negotiables in sticky situations.

1.  Nuts (just avoid the mixes with chocolate and sugar added)
2. Chips (when possible choose a better brand like Terra or Jackson's Honest)
3. Yogurt or parfait ( go for greek, high protein and low sugar options)
4. Fruit. Most airports have stands with apples and bananas 
5. Snack bars. Cliff bars, kind bars, Lara bars and That's It bars are usually available. Just make sure to read all the labels s you don't get some of your non-negotiables in there accidentally. No one wants a gassy neighbor on the airplane. 

In flight food

Depending on your flight, if it's really long, at the right time of day, or first class you might have the option to get an in meal flight. They usually have a gluten free option that includes a salad and protein. Skip the yucky dressings and extras. Top your salad with some nuts and skip the alcoholic beverage options. Go with water or black coffee if it's before noon. Oh - and skip that warm cookie they serve up at the end :P

If you aren't on a flight that serves a meal no worries! Sometimes they offer snacks like popcorn, chips or nuts. If they don't, that's ok too because you planned ahead and packed some snacks in your carry on! 

Carryon Snacks

These are good for in airport, on your vacation or on the plane....anytime!

1. Fruit ( grapes, apples, oranges and bananas travel well. Just be careful of the last two if you have blood sugar issues). 
2. Nuts
3. Shakeology ( I bring mine every trip along with a shaker bottle so I can get some cold water and drink it up whenever I'm hungry!
4. Lara bars
5. Thunderbird bars
6. Jerky (read the labels to avoid lots of sugar and/or wheat which is usually in soy sauce)
7. Simple Mills crackers
8. Mediterra Bars (a really nice and delicious way to actually get some greens while traveling)
9. Rise Bar (whey or vegan protein available) a great tasting protein bar with only 3-4 ingredients that you can pronounce.
10. Water  - had to throw this in there. DRINK ALL THE WATER when you travel it's SO important to stay hydrated. Ever notice you get constipated when flying? It's super easy to get dehydrated when traveling. My tips to stay hydrated: 

• Drink water before you fly
• Drink a bottle during flight
• Drink a bottle during your layover
• Drink a bottle on your second flight 
• Grab another bottle when you land.

Airport Meals

Ok, so you have a super long layover and you are SO TIRED of SNACKS. Ugh I know, I get it. So here are some options:

1. Bunless Burger
2. Nachos with corn chips
3. Smoothie from Jamba Juice or whatever smoothie bar they have at that airport
4. Meat and Rice ( just avoid soy sauce and asian meats dipped in sauces you don't know about)
5. Omelet
6. Steak and veggie side
7. Sushi
8. Salad ( either from one of those kiosks or a restaurant)

Yup! All of those are options at an airport!! Will it be as good as home? No way. But stick to those non-negotiables, drink your water, and your tum tum will thank you when you finally get home :)

What are YOUR travel tips (or questions!) Post them below!

Next up....how to navigate family when traveling (or they're visiting)

My favorite "processed" foods

Hey Hey Diva friends! Another week, another Friday!!!!

Recently I was taking to a friend of mine and one of the struggles she had was thinking of things to eat as a snack. When you're making a lifestyle change it can be totally daunting I get it! I've been there - multiple times.

I always like to keep it simple and encourage my clients to go back to the basics. Just eat real food. Did it come from a tree? Or did it come from a factory? You get the picture....

In todays world where we are constantly on the go whether it be trekking 4 kids to different activities or working in our busier than ever world, often we need something fast that we didn't have to make, that still falls within our goals and nourishes us as if we made it at home.

While this is a little more tricky, it's still doable. The TRICK is to read the label every time. If the label has a few ingredients that tell you you could make this item at home then go for it. If the label has 50 ingredients, half you don't recognize, and many -ides, -ates -oses and chemicals.....then skip it.

 My top 5 favorite "processed" foods

 

1. Simple Mills crackers. Simple Mills is an awesome brand that not only makes crackers, but they make cookie mixes, dessert mixes, pancake mixes, and even pre-baked treats as well. The reason I like them is because they try to not only keep the ingredients natural and healthy, but their goals is also to keep the ingredients minimal. That means, excluding spices, you'll normally find only 4-5 ingredient in each treat. And the ingredients are ones you don't have to worry about to boot.

My favorite flavors are Sun Dried Tomato and Natural Sea Salt.

2. Lara Bars

LaraBar brand's motto is "we believe in simplicity". Well, they also believe in flavor and each bar tastes amazing. Like I mentioned earlier, could you easily make your own Lara bar at home?! totally. I've done it, I've shared the recipe on this blog even. But when convenience without compromise is the priority, grab some Lara Bars and keep them in your purse! They now have crunchy seed bars and greens bars so you'll definitely be able to find a favorite, or two, or three :)

3. Rx Bars.

R.X Bars say it right on the label: "No B.S". You'll recognize every ingredient listed and get a nice boost of protein in each one too! I enjoy Chocolate Sea Salt and Maple Sea Salt but there are many others as well! They even have "kids" bars which are just smaller versions.

4. Shakeoogy. Truly one of the most nutrient packed snacks you can take on the go. This Shake is filled with superfoods from around the world, probiotics, digestive enzymes, and yes, some good ole protein too. I prefer the vegan version and my all-time favorite flavor is Vegan Chocolate. Legit tastes like cake - especially if you mix it with unsweetened Vanilla almond milk! Take it on the go, or add some PB or extras to beef it up as a meal!

5. Wild Rice Cakes.

They might be a little messy, but they are a great serving tray for some PB or almond butter! If you don't have an issue with rice or grains (always avoid grains with gluten, or genetically modified grains. Choose organic as much as possible) then wild rice cakes are a nice little treat. Top with PB and raisins, eat them plane, or create a savory snack with hummus and seaweed. I like the Lundberg brand!

Don't forget the fresh food snacks that are easy to take on the go as well like apples, bananas, grapes fresh off the vine, nuts, seeds or chocolate-free trail mix! 

What's your favorite on-the-go snack? I'd love to hear about it in the comments below! 

Taking a Mental Health Day

Hey Hey Diva friends!

I'm still reeling from all the Christmas hustle :) I am a party planner. I love the preparation side where I get to make lists, buy gifts, plan some meals, and celebrate with family. I think I often enjoy the process more than the actual event! As a result...I've been doing a lot of sleeping this week :) But for us it's not over yet! 

Keegan will be coming home New Year's Eve (he's currently visiting his bio mom in AZ) so we are having a second Christmas New Years Day which will be even bigger than the first. FUN!! :)

In the midst of all of this my husband and I realized we really needed some down time for our mental health as well as our personal relationship. I don't want you to think I'm complaining. We live a charmed life in every sense of the word! We have a great home, a great family, wonderful friends, jobs we love.....but sometimes life is life and occasionally it hits ya hard!

The past few months have just been cram packed with stress from work to family, to travel to Keegan being sick and trying to figure out what was up with him (update on that coming soon). So yesterday Patrick andI decided to take a 24 hour, last minute, mini vacation to force ourselves to relax. Literally. FORCE ourselves to relax haha. 

Sure we could have taken a "staycation" where we just stayed home all day but I knew I needed to get away from everything. If we were in the house we would have ended up cleaning, cooking, planning doing laundry....SOMETHING. So we shot down to Cincinnati and had some good food, went to a pretty cool sign museum I didn't even know was there, and enjoyed a BREAK.

(p.s. if you have a fitbit check your heart rate when you go on vacation - it always drops. Stress impacts us daily.....hourly....no by the minute!!!!)

Who wouldn't want to take a cuddle day with this smokin' hottie?!

                  American Sign Museum in Cincinnati Ohio!

It's so easy to get wrapped up in all the "stuff" in life. The hustle, the bustle, the cleaning, the cooking, the worry, the parenting, your work.....all GOOD things that can cause excess stress IF we allow them to. (I personally fall into this trap too often).

Stress is the #1 cause of disease and breakdown in your body and doing what I do as a health coach...knowing THAT stresses me out ha! So I have tried to become much more aware of relaxing intentionally. Taking time, cutting things out of my life when I'm able to that cause excess stress, allowing myself to slow down, and remembering to STOP. Be thankful. ENJOY LIFE.

So remember - if you feel like you can't breath this week, take a minute. Sit down. ACTUALLY breath. Feel your breath. Listen to your body. Let your mind calm down. 

Here are a few things you can do today if you can't hop out of the house and get away:

• Take an epsom salt bath and relax
• Sleep in
• Read a book you ENJOY
• Workout if you have the energy and burn off the stress
• Give yourself a facial
• Splurge on a massage or mani/pedi
• Watch a movie by yourself
• Meditate ( I love the apps "headstrong" and "calm")
• Really savor that morning cup of coffee. don't wolf it down but enjoy the process.
• Enjoy some high quality chocolate
• Close your eyes and list everything in your life you are thankful for that you can think of at this moment

And whenever possible - Get yourself out of that house and go on a fabulous vacation!!!

Relaxing on the water at Lake Austin

Hey Hey Diva friends!

Patrick and I just got home from our week long birthdaversary extravaganza :). Each year we try to take a full week to disconnect from the world, reconnect with each other, and relax in a beautiful setting. 

This year we chose the Lake Austin Spa and Resort. We aren't really the the kind of people who enjoy sitting on the beach for more than a day or so, so we choose places that allow us to be active, eat healthy, and experience new things. As a health and fitness coach it almost turns out to be a business trip for me because I'm inspired, I learn from the classes, I observe other trainers, and I come back reinvigorated to share my new knowledge with my clients.

 I wanted to share a few things that make LASR special, namely, the view, the  classes, the food and the people.

The View

The resort has been a staple in Austin for many years. Celebrities like Sandra Bullock will stop by the spa for a treatment and many guests at the hotel will tell you that they come back every year. One lady shared that this was her 32nd visit!

It's easy to see why the resort is so popular - anywhere you look is a relaxing view. Set right on the lake you can take walks, hammock, or eat your meals, all with scenic view.

Being on, or near water is itself very relaxing, and for me personally, it brought a lot of childhood memories back from when my family would visit Spring Lake, MI every summer. Even if you aren't looking at the lake, the resort has provided beauty wherever you go. I was constantly stopping to take pictures of the beautiful flowers and landscaping throughout the property.

The Classes

I know this sounds weird, but when we are looking for a vacation destination I LOVE it when they have an activities calendar!!! Lucky me, LASR has health talks, cooking classes, fitness classes, hikes, meditation classes, yoga, boating cruises, and more. Every day we would get up, review the activities schedule (about 1000x) and make sure we had signed up for the ones we really wanted to do. Most of the activities were free and a few (like skiing) you could pay extra for.

                             I hadn't skied in probably 15 years and had such a BLAST!!

Beyond the scheduled activities and classes, you could simply hop down to the dock and ask to use their hydro bikes (literally a floating water bike) a pedal paddle (stair stepper on a paddle board) or kayak! They also had a fun floating mat that was anchored just off the dock. It was green so I called it the Lily Pad. You could hop off the dock, swim over, and float your cares away :)

Speaking of activities, don't leave without getting a spa treatment! Patrick and I chose to get facials and massages at different times during the week and both were fantastic. The massage really stood out to me because Elizabeth (I'd ask for her if you go!) beat the crap out of my back! I asked for deep tissue and where many massage therapists shy away from really getting in there, she let me have it which is just what my sore muscles needed. The whole massage was amazing and she would regularly check in to make sure it was what I was looking for. Patrick said his massage was great too - "definitely a 9-10" in his words ( and to be honest, we're pretty picky about our massages).

The Food

Oh boy oh boy oh boy. Let me just tell you - Stephane Beaucamp (yes he is from Paris France) is the REAL DEAL. Not only did he study from the best chefs in France, but he came over to America, started his career and found himself serving 3 oscar viewing parties for Elton John! As Stephane tells it, the LA life was stressful and exhausting so he found himself looking for a change in scenery. Lake Austin provided just that, and so he stayed. 

It was really nice to talk with him, get to know his story, and hear a little about his food philosophy. He is very health conscious and many of the options on the menu were gluten free, dairy free, or both! The resort has several gardens where they grow their own herbs, squash, etc... making the food that much more flavorful and delicious. You can even clip some herbs on your way out, in fact they encourage you to do so!

You won't be disappointed with the food and you don't have to feel guilty indulging as the portions are small, and you know the ingredients are quality! 

While we did opt for some more protein dense breakfasts like omelettes, or fruit  + eggs + bacon on some days, we also loved some of their gluten free breakfast treats like blueberry cornmeal pancakes!

I left yesterday morning with French Toast that they modified with gluten free bread for me! It was #worthit

For lunch you could hop in and put together a delicious salad from the salad bar, or you could sit down and order a plated meal. Or both! We mostly opted for the salad bar which was just right for our mid day pick me up. One day we even took a salad to go on our afternoon boat ride :)

Dinner was a regular menu + a daily specials where every evening you would have new fish, meat, or vegetarian dishes to choose from. Plus of course....dessert :)

Again - the quality of the food was spectacular and as someone who is gluten free and mostly dairy free, vacationing can be tough - This place not only provided options, but they were phenomenal options. and if something could be modified to accommodate a request - they would do it!

When you stay overnight all your meals are included, so you can order breakfast lunch and dinner freely with no extra charge (or tip!). In addition to your meals you are provided with water, tea, lemonade and coffee that are out daily for you to grab as needed. And don't forget that snack in the "living room" at 3pm (if you have time between activities or naps).

The People

I really saved the best for last. You could have the most spectacular view, the best food, and greatest activities planned but without the right people it could still be a negative experience! Thankfully LASR has hired the best. Like any establishment there are bound to be those stars that shine a little brighter and throughout the week we found a few favorites that we really connected with.

Kamryn - she was our boat dock girl! We loved her constant smile and enthusiasm for being around the water. Growing up on the lake she had lots of cool historical facts and she could tell us who owned some of the mansions we would drive by (like the Dell estates....you know like DELL computers?!).

Lauro - ok, I had a little fitness crush on Lauro. One of the fitness instructors there, he was the nicest guy but MAN did he know how to kick your butt in the workouts! We went to as many of his classes as we could during the week. Ps. I took notes so if you're one of my clients, just let me know you want to try "the Lauro" :)

Michael - he was a really interesting guy! Originally from Australia, he is ah holistic nutritionist and trainer who worked for several years at the Biggest Loser in CA before moving to Austin where he now works privately for a family in addition to training at LASR and giving health talks. He is a no BS kinda guy and he makes you push your limits while telling you its your own choice :)

Andrei was one of the welcome desk attendants and he stood out because every time you saw him he was smiling! I finally asked him where he was from (detecting a slight accent) and found out he's from Moldova.  Where the heck is that?! (I didn't know). It's smooshed in between the Ukraine and Romania. He speaks English, Russian, Ukrainian and Romanian because.....yeah :) Super positive, happy guy.

Liz and Remi ahhhh....I don't know if it is Liz' gentle spirit, Remi's dry wit, a combination of both, or just the fact that the service seemed to be best when they were working, but these to gals were our favorite hostess and server. We always smiled when they were on duty :) And yes....I was that guest that got a picture with them when we left!

                    Liz our lovely hostess and Remi our server gal

Oh and I can't forget to mention the guests themselves! The best way I can describe this experience is like adult summer camp. So whether you are more focused on relaxing and frequent the meditation and stretching classes, or you really want to be worn out so you hit all the bootcamp classes you are sure to run into the same people over and over that have similar interests. You sweat together, you relax together, you eat together. By the end of the week you are wishing it was HS so you could pass around your yearbook and have everyone sign it :)

I really hope you get to visit soon - you'll get to hula hoop, learn about acupuncture, take some cooking classes and just relax by the water. If you can't make it, I hope that this post has inspired you to search out some vacation spots that allow you to eat health and stay active so you don't have to "recover" when you come home :)

Happy Travels! By for now :)

Healthy Tips for Travel

Traveling can be tough. We all have to do it periodically whether for business, vacations, road trips, or last minute emergencies. So how can we still prioritize our health when on the road?

The simple answer is: Don't compromise on your long-term health and nutritional values

That's probably a little TOO simple, so I thought I would share few more details.

Here are my top 3 tips:

1. Pack Snacks

Packing snacks has saved me from compromising choices many times! I. GET. HANGRY. Anyone else? No? Just me.....well if you're anything like me, when the hanger strikes then anything goes lol. So I always bring snacks and it changes from trip to trip but it generally includes things like:

• Beef jerky
• Crackers 
• Nuts/Seeds/Trailmix 
• Clean Snack Bars
• Dark Chocolate
• Shakeology

For this specific trip I had some fun things in the house and if you missed my live video you can check it out below: 

p.s. the Brami beans were no bueno :(

2. Know your non-negotiables

For me, my non negotiables are dairy and gluten. I will, however, relax on sugar when traveling which allows me some more freedom when I eat out! When you know for certain what you won't compromise on, it actually gives you freedom (and less stress) when eating out! For example - I usually stick to a meat and vegetable dish and will occasionally splurge on something fun like a gluten-free bun or gluten-free dessert! When going out to eat choosing a protein and vegetable is usually a great choice.

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Bison Burger with butter carrots and a gluten-free bun! The lemonade was hand squeezed and I'm sure full of sugar - but that was a treat!

My 2 days away:

Tuesday (on the road in the afternoon):

Dinner: Texas Roadhouse: 6oz steak +vegetables side + some of the crispy potato skin from the baked potato (+snacks in the car)

Wenesday:

Breakfast: scrambled eggs with some fresh chopped salsa from the hotel continental breakfast + coffee with some dairy free creamer.

S: Starbucks tall mocha with coconut milk no whip

S: snacks in the car ( see video)

Lunch/Dinner: We stopped at Ted's and I had the above bison burger with a gluten free bun, butter carrots, and hand squeezed lemonade :)

3. Relax and have a good time - 2 days away won't kill you!

If your vacation is only a few days try to relax and not stress out about the details. If you are consistent in your day to day life at home then a few days will not ruin that. As long as it doesn't break your non-negotiable then enjoy yourself! If you are vacationing somewhere for more like a week, do try to plan ahead, utilize the hotel room refrigerator, google restaurants and menus in advance, and make sure to have those healthy snacks on hand!

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