Your Longevity Blueprint With Dr. Stephanie Gray - Ep. 036
Hello and Good morning from The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you Episode 36 where she welcomes Dr. Stephanie Gray, author of the book Your Longevity Blueprint. She’s also the owner of the Integrative Health and Hormone Clinic in Hiawatha, Iowa where she practices medicine and offers the most progressive functional medical testing options. Today she and Kylene dive deep into gut, hormone, and detox health.
Dr. Stephanie Gray tells us about her own health journey. She began to experience episodes of Tachycardia and learned for herself the importance of stress management. Kylene points out that our culture glorifies stress-inducing behaviors like staying up late and pushing through the day with coffee. The truth is that ignoring your body’s message to you that you’re tired is the main cause of many health problems.
Conventional medicine can be compared to the fire department. Their arsenal includes drugs or surgery. Dr. Stephanie Gray wanted to get to the root of her Tachycardia and not just submit to drug treatments indefinitely. Functional medicine tries to get to the root of the problem. That’s exactly why her husband and office manager encouraged her to write a book to clarify what she can do at her clinic to help patients get to the root cause of their problems, too.
Links for today’s episode:
Get 10% off Stephanie's book and other purchases when you visit: www.yourlongevityblueprint.com/tinyfitdiva
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Hacking Your Genetics With Erika Gray From Toolbox Genomics - Ep. 035
Good morning and welcome to The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you episode 35 where she chats with Erika Gray from Toolbox Genomics. Usually, in pursuit of good health, we encounter more questions than answers. That’s why it’s absolutely incredible to be able to look at your actual genetics to solve the mysteries about how your unique body functions.
Listen in to learn how genetic testing can change the way you take care of yourself.
Links for today’s episode:
https://www.toolboxgenomics.com/
https://sequencing.com/
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
F is for Fluoride with Melissa Gallico - Ep. 033
Welcome to Episode 033 of The Tiny Fit Diva Podcast, featuring your host Kylene Terhune! Today Kylene welcomes guest Melissa Gallico to help us understand the effects of fluoride. Join us for a fascinating and cautionary conversation.
Check out Melissa’s books:
“F is for Fluoride” https://amzn.to/2O7Vmy0
and
“The Hidden Cause of Acne”
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
All About Hashimoto's With Guillermo Ruiz - Ep. 031
Welcome to Episode 031 of The Tiny Fit Diva Podcast, featuring your host Kylene Terhune. Today Kylene welcomes guest Guillermo Ruiz to teach us how to reverse the symptoms of Hashimoto’s Disease and live a healthy life, even with an autoimmunity.
Hashimoto’s Disease is an autoimmune disorder where your immune system attacks your thyroid. Once your body has shown that it has the ability to attack itself, it will always have that ability. While there may not be a cure for Hashimoto’s there are many ways to support your body and reverse some of the symptoms you’re facing.
Of course, nutrition is going to be really high up on that list of treatment plans. Listen in for specific guidelines to follow, and more importantly, a mindset to adopt when caring for yourself long term. Learn how to avoid orthorexia, a compulsion to obsess over healthy eating, and simply make a habit out of eating nutrient-rich foods.
If you want to watch Kylene and Guillermo and join in on the fun you can check out the video of today’s interview here: https://youtu.be/DkO3T2arr40
Great links from today’s show:
Guillermo’s blog on how to select a practitioner: http://www.3030strong.com/news/2015/11/1/how-do-i-select-a-practitioner
Dr. Christianson's blog on Iodine:
http://drchristianson.com/how-much-iodine-do-you-need-for-thyroid-disease/
Reach out to Guillermo’s at 480-657-0003 for a free 15 minute consult.
Follow Guillermo on his:
- Podcast: www.3030health.com
- Facebook: facebook.com/3030strong
- Website: www.3030strong.com
- Instagram: 3030strong
- Twitter: 3030strong
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Your Fitness Prescription With Igor Klibanov - Ep. 029
Welcome to the Tiny Fit Diva Podcast Episode 29! Your favorite FDNP Kylene Terhune introduces a wonderful guest today who can teach you how to discover your personalized exercise plan. Meet Igor Klibanov who is a successful personal trainer and author of the book “Stop Exercising the Way You’re Doing it Now.”
Diabetes, high blood pressure, arthritis and osteoporosis are chronic conditions that each tell us something about the way your body can gain the optimal benefits from exercise. This exercise prescription is called: FITT. Igor looks at: frequency, intensity, time, and type.
We need both strength training and cardio. Do you ever wonder, “What’s the right number of reps for me?” or, when doing cardio, “What kind of intervals are right for me?” Igor and Kylene discuss the best exercise plans for people with various chronic conditions.
We can also look at conditions like anxiety and depression. High intensity work outs make anxiety worse
and makes depression better. That’s good to know!
The bottom line is that, if you do it right exercise will physically and neurologically stimulate you in a way that is healing you and healthy for your body.
When you go home from the gym, remember the 1:23 Rule. Make sure your lifestyle supports what you do in the gym as opposed to sabotaging it.
Let’s look at hormones for cycling women:
In the Follicular phase (days 1-14) estrogen is higher. You’re stronger and you can work out with a little more intensity.
In the Luteal phase (days 15-28) progesterone is higher. This means that metabolism is higher, but keep in mind that cravings are also a little stronger. The last week of the cycle is when you may see PMS symptoms like cramps and mood changes. Exercise injury rates are higher now because elastin is released which looses ligaments. Don’t do intensive work outs or heavy weight training now; just cardio and light strength training.
Here’s where things can be uniquely tailored to your body. You have a biological signature and where you store your body fat tells us about your hormone profile. For example here are a few locations on the body and their corresponding hormones:
Triceps - testosterone
Upper back and love handles - insulin
Ribs - thyroid
Stomach - cortisol
Knee and calf - growth hormone
Quads, hamstrings, (essentially thighs) - estrogen
When working with clients, Igor finds out which three areas of the body are relatively higher in fat than other areas of your body. That’s how Igor can use your biological signature to design your personalized exercise plan.
Here’s an example of another interesting way your biological signature informs your optimal health. You can measure the fat between your shoulder blades to see how many carbohydrates you can tolerate.The more fat you have there, the fewer carbs you can tolerate. The less fat your have there the more carbs you can tolerate.
That leads us to the big question: Is spot fat reduction possible? Yes it is! Listen in to learn how to tailor your exercise routine to target fat on the areas of your body that need it the most!
Links:
Video of today’s interview:
Igor’s Book: Stopexercisingbook.com
Igor’s Special link for Kylene’s Listeners: FitnessSolutionsPlus.ca/women
Get help with chronic conditions like diabetes, arthritis, high blood pressure and Osteoporosis: FitnessSolutionsPlus.ca/chronic-condition
Find Igor Facebook Facebook: https://www.facebook.com/igor.klibanov
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Neural Muscular Therapy and Gut Heath Test Results - Ep. 028
Welcome to the Tiny Fit Diva Podcast Episode 28! You’re going to love today’s show. As a special treat, we’re featuring two fascinating health topics.
First, Kylene Terhune has invited Erin Clarke back to the podcast. She can check out her first Tiny Fit Diva appearance on Episode 11. This time she’s here to talk about Neural Muscular Therapy. Listen in for information on how to heal sports injuries, care for your muscle groups and how to use hot and cold temperatures properly.
Second, Kylene gives us an inside look into how gut health test results work, analyzing stool testing findings, before and after a 6-month-long protocol. The results from stool testing are incredible. There is so much that you can learn about your body by looking at the digestive system. The bacteria in your gut can make or break your chances at building a healthy immune system, having energy and losing weight. The answers to some of the toughest questions are right here. You just have to look and listen to what you body is telling you!
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Personalized Massage Therapy with Casey Hamby - Ep. 026
Welcome to the Tiny Fit Diva Podcast! Today your host Kylene Terhune welcomes special guest Casey Hamby to discuss the absolute best form of self care: the kind you do at the spa! That’s right - it’s spa day here on the podcast!
Self care is so important to your overall health. How many times have we heard that we need to put ourselves first? Relaxation won’t happen on its own. Casey and Kylene recommend actually scheduling time for self care. Let yourself breathe and relax. To help set the mood you can apply lavender oil to a cotton ball and keep it nearby.
Casey Hamby has been a massage therapist since 2002. She is the manager at Hand and Stone Massage and Facial Spa in Dayton, Ohio. They offer so many wonderful treatments including hot stone massage, cold stone facials, aromatherapy, waxing, peels and LED light treatments.
Today we talk about how to reduce your stress at home and work. Casey shares some amazing tips for dealing with pregnancy and postpartum. There are also some great spa treatments that can offer serious relief with allergies and sinus issues.
Hydration is so important. A good massage therapist can tell from the way your skin and muscles feel and look how hydrated you are. Learn from a pro how massages work and how facials work and how estheticians work your skin from the inside out.
Check out Hand and Stone Massage and Facial Spa on Facebook https://www.facebook.com/handandstonedayton/
Casey is also on Instagram and Youtube.
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Food Sensitivities and Vacation! - Ep. 022
Welcome to The Tiny Fit Diva Podcast Episode 022! Kylene is fresh off her vacation with Patrick in the Dominican Republic and she’s back with some great clean eating tips. She’s going to teach us how to balance healthy eating and fun eating on vacation and how to reintroduce foods you’ve eliminated due to sensitivities.
Remember to decide ahead of time on your eating “negotiables” and “non-negotiables.” And, when you choose to indulge on a negotiable vacation indulgence, make sure that it’s something you’ll really enjoy and that the portion is small.
Many people who are interested in avoiding problematic foods get MRT food sensitivities testing. The testing shows you which foods negatively affect you by rating them on a scale of green to yellow to red. After you carefully eliminate any foods that appear in the yellow and red ranges for a set amount of time, you can try to reintroduce foods, while watching for any reactions.
Reintroducing foods like dairy, mushrooms and blueberries later may prove to be totally fine because the gut will have gone through some healing by avoiding these foods for several months and now may be able to tolerate them, especially in small doses. You may discover that your food sensitivities have diminished or gone away completely.
Kylene noticed this on her trip. She tried eating avocado, a food that she had been sensitive to in the past, and she had no reactions. She goes over the 3 main reasons why this was the case.
- It could have been that her sensitivity diminished when she gave her body a break.
- It could have been the lower amount of stress she experienced on vacation.
- It could have been that the foods she ate had been grown, prepared and processed differently.
Being in a new place means eating foods with a new nutrient diversity, which could have been beneficial as well. Most of our dry grains like corn and wheat in the United States are sprayed with glyphosate. Even in small amounts, glyphosate kills off your beneficial gut flora. Just remember that you’re eating what your food eats.
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Clinical Aromatherapy with Amber Duncan - Ep. 020
Welcome to The Tiny Fit Diva Podcast Episode 020. Today Kylene welcomes guest Amber Duncan to talk about the safe use of essential oils. Amber is a life-long learner and a knowledge junkie in the functional medicine field. She shares her years of experience learning that aromatherapy is a form of complementary medical treatment, not alternative medical treatment.
There are new aromatherapy studies coming out all of the time, so using essential oils safely requires daily consultation of research.
Essential oils are chemical compounds made up of carbon, hydrogen, oxygen, back bone, etc. The purpose of using them topically is to get a low and slow effect. Inhaling them yields an effect more quickly.
Amber explains how to know if you should use aromatherapy in the form of an atomic stick or diffusing it in the air. Diffusing the oils in the air would be like administering the oil to everyone in the home. And, Amber says that if you’re not reaching for the medicine cabinet you should not be reaching for oils.
Amber helps us understand when and how to safely use essential oils when pregnant, during delivery, when breastfeeding and with infants and children. You can reference super-helpful dilution charts are on her site.
https://kate-rich.squarespace.com/blog/safe-essential-oil-use
https://www.facebook.com/DuncanClanHealthHelpers
Holistically Health Helper, LLC
Thanks for tuning in to the podcast today!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Creating a Meaningful Marriage - Ep. 019
Welcome to The Tiny Fit Diva Podcast Episode 19! Today you’re in for a special treat as Kylene and Patrick Terhune share insights into creating a meaningful marriage. Listen in to learn more about how to improve the relationships in your life for overall better health.
Kylene and Patrick have a pretty amazing marriage. Over the years, they have learned how to make a marriage successful, loving and fulfilling. Today they share the best practices they’ve discovered. Many of these lessons where learned by hard experience, and they share their honest histories in each of their first marriages. “The best relationship is going to be when you have two solid individuals who know who they are who come together to support each other.”
1. Communication is key. You have to tell your partner what you like about them!
2. Respect is so important. If you have something you want to bring up with spouse, make sure you bring it up at a good time.
3. The quality of not being a “yeller” is a choice. If your spouse is angry choose not to meet them at their level of frustration.
4. Speak positively about your spouse. It’s quite unattractive to see someone complaining about their spouse to their friends.
Among the other pillars of good health including nutrition, exercise, sleep, mental health, etc., you’ll find that healthy relationships are a super-important factor in living a happy life. We hope these great marriage tips and stories help you in your relationships!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
3 Diet Mentality Shifts - Ep. 017
Welcome to The Tiny Fit Diva Podcast Episode 017. We are so happy you’re with us today as Kylene makes a powerful case in the defense of real food! Eating is something that we do for our body that is good. Eating shouldn’t be something we feel guilty for. Your body needs real food and eating it should be a joy. Listen in to learn more!
There are so many different diet options available to you: high-fat diets, low-fat diets, vegetarianism, paleo, etc.
She’s said it before and she’ll say it again: there is no one-size-fits-all diet. Kylene believes in #youturition which means that it’s her goal to find the best food plan for you. Intuitively you know this too, because your body has its own unique food sensitivities, genetics and lifestyle.
Today Kylene presents 3 mentality shifts that will completely change the way you think about food.
- Eat real food. What is real food? It grew on a tree or in the ground. It was designed by God and nature, not a factory, to be broken down and digested. Read labels to find out if something is real.
- No macro nutrient is inherently bad. Macro nutrients are carbohydrates, fats and protein. Unless you are a body builder or athlete, counting macros is not necessary. (Side note: micro nutrients are all of the vitamins and minerals comprised in our food. ) Don’t vilify fat and carbohydrates. Your body desperately needs fat and carbohydrates. As long as you are eating real foods, you don’t need to obsess over portion control with fats and carbohydrates. Eating processed foods is what created the need for the concept of dieting as we know it, so if you cut that out of the equation you free yourself.
- Think about minimums, not maximums. There is an abundance of food you can and should be eating every day. Focus on what you can feed your body! Be sure your food serves you, not enslaves you!
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Fast and Easy Meals - Ep. 015
Welcome to The Tiny Fit Diva Podcast Episode 015. Today Kylene Terhune is sharing all of her most popular tips on fast and easy meals. Kylene has been on the look out for the best healthy recipes for years and her meal plans are amazing. Tune in to learn more!
First off, she has a couple of programs coming up in July: her Get Gutsy Program and her Hormone Hacker Program.
Gut health is a critical foundation to a healthy lifestyle. The Get Gutsy Program isn’t necessarily a detox, diet or weight loss plan, but weight loss is definitely a happy side effect.
The Hormone Hacker Program is for anyone who has noticed high stress, weight loss resistance, acne, or irregular periods. Hormone balance is the answer!
Now on to one questions Kylene is asked most frequently! “What do you eat?”
Follow her on Instagram @thetinyfitdiva to see what she’s eating and what she’s cooking each day. She’s giving us the run down right now!
For breakfast. We need to get away from sugary, starchy and heavily-processed carbohydrate breakfast foods. We’re talking about Pop-tarts, toast, and cereal. Those foods just set you up for a blood sugar roller coaster. They increase your blood glucose levels and you’ll be dipping by mid-morning. Kylene eats vegetables, healthy fats and proteins for breakfast. Sauerkraut is the bees knees. You heard it here first! It’s like taking a probiotic, but it’s guaranteed to get through your entire system because it’s in a whole food form. She eats a quarter-half cup per day. Try it with eggs and salsa! Other breakfast options include homemade breads or paleo muffins. There are amazing recipes here:
For lunch: The most obvious answer is to heat up last night’s dinner leftovers. For those of you who may be crunched for time, this is a very helpful system. Heating up leftovers in the microwave is totally fine. You don’t have to feel guilty about using a microwave. Science is back from deliberation and we’re good to go!
For dinner: Plan a vegetable and protein combo. Use your crock pot or insta pot to whip up soups, stews and casseroles. Make lots so there are leftovers. You can even freeze extra servings!
For snacks: Keep it simple. Kylene loves to snack on apples, nuts, seeds and the Chocolate-Vegan Shakeology shakes.
Here’s a Chocolate Chia Seed Pudding Recipe that is a great go-to:
1 can of full fat coconut milk
1/4 cup of chia seeds, whole or ground up
2 T honey
1/4 C. cocoa powder (optional)
Mix well, refrigerate overnight and enjoy!
Kylene’s last tip for successful healthy eating is to set aside a little meal prep time over the weekend. Do yourself a favor and make healthy eating fun!
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Welcome to The Tiny Fit Diva Podcast Episode 015. Today Kylene Terhune is sharing all of her most popular tips on fast and easy meals. Kylene has been on the look out for the best healthy recipes for years and her meal plans are amazing. Tune in to learn more!
First off, she has a couple of programs coming up in July: her Get Gutsy Program and her Hormone Hacker Program.
Gut health is a critical foundation to a healthy lifestyle. The Get Gutsy Program isn’t necessarily a detox, diet or weight loss plan, but weight loss is definitely a happy side effect.
The Hormone Hacker Program is for anyone who has noticed high stress, weight loss resistance, acne, or irregular periods. Hormone balance is the answer!
Now on to one questions Kylene is asked most frequently! “What do you eat?”
Follow her on Instagram @thetinyfitdiva to see what she’s eating and what she’s cooking each day. She’s giving us the run down right now!
For breakfast. We need to get away from sugary, starchy and heavily-processed carbohydrate breakfast foods. We’re talking about Pop-tarts, toast, and cereal. Those foods just set you up for a blood sugar roller coaster. They increase your blood glucose levels and you’ll be dipping by mid-morning. Kylene eats vegetables, healthy fats and proteins for breakfast. Sauerkraut is the bees knees. You heard it here first! It’s like taking a probiotic, but it’s guaranteed to get through your entire system because it’s in a whole food form. She eats a quarter-half cup per day. Try it with eggs and salsa! Other breakfast options include homemade breads or paleo muffins. There are amazing recipes here:
For lunch: The most obvious answer is to heat up last night’s dinner leftovers. For those of you who may be crunched for time, this is a very helpful system. Heating up leftovers in the microwave is totally fine. You don’t have to feel guilty about using a microwave. Science is back from deliberation and we’re good to go!
For dinner: Plan a vegetable and protein combo. Use your crock pot or insta pot to whip up soups, stews and casseroles. Make lots so there are leftovers. You can even freeze extra servings!
For snacks: Keep it simple. Kylene loves to snack on apples, nuts, seeds and the Chocolate-Vegan Shakeology shakes.
Here’s a Chocolate Chia Seed Pudding Recipe that is a great go-to:
1 can of full fat coconut milk
1/4 cup of chia seeds, whole or ground up
2 T honey
1/4 C. cocoa powder (optional)
Mix well, refrigerate overnight and enjoy!
Kylene’s last tip for successful healthy eating is to set aside a little meal prep time over the weekend. Do yourself a favor and make healthy eating fun!
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Metabolism, Stress and Hormones Demystified with Dr. Jade Teta - Ep. 014
Welcome back for another amazing podcast! Today your very own Tiny Fit Diva, Kylene Terhune is interviewing Integrative Physician Jade Teta, demystifying metabolism, stress and hormones. Tune in to learn more!
Jade is an Integrative Physician, Author and Cofounder of Metabolic Effect. He is an inspiring guide on the journey of human health and self development.
Let’s talk about female metabolism. A woman’s body is designed to create life. Women have narrow and sensitive stress barometer. It’s asking, "Am I healthy enough to have a baby, carry it to term and support it?” So, issues with hunger, energy, cravings, and low libido, are a sign that your metabolism is not that happy with you. This is why fasting Keto diets or too much cardio might not work for you while they may work just fine for someone else.
We can learn a lot by taking a close look at the menstrual cycle. On days 1-14 estrogen dominates. Estrogen is a stress shield. It helps you hold on to muscle so you can eat more and you can exercise hard. The body is saying let’s prepare the body for implantation. On days 14-28 the body wants to calm down and chill.
Let’s look at how metabolism is affected by a woman’s cycle and ways women are sabotaging their metabolism. The biggest answer here is stress. Women have a lot of pressure to present a certain way, to look good and to be smart, make money, manage the household and be a good mom, and they don’t want to ask for help a lot. It’s amazing! Women should switch out of the mindset of doing and being everything. Remember: you cannot do extreme things for extreme periods of time.
How does stress feel? Cortisol is a stress hormone that causes cravings. If you’re choosing comfort foods over salad. If your libido is low, your body may being telling you that it isn’t fit reproduce. Looking at if from a biochemistry point of view: you can’t feel cortisol. The wired feeling that you feel when you’re stressed, that’s adrenaline. That’s short term. The body can deal with that nicely, that kind of anxiety and be dealt with with some exercise. Long term stress, or cortisol, can be worked through with walking. hot baths, epsom salt baths, sauna time, power naps and physical affection. Let you metabolism know that it has the resources it needs.
What kind of exercise suits you? Exercise enough so that you feel energized but not exhausted. Start with 3 times per week and listen to your body. Jade teaches how to tell if running is the right exercise for your metabolism type. First of all, the objective of exercise is not to loose weight; it is to feel tighter and more athletic. The diet aspect of your health plan is what will help the fat fall off. Jade recommends a vegetable-based diet with lean protein to keep you full. Research is not clear on fat and starch.
What can you look for on a label? Real food yes is always best, but when you are on-the-go, which convenient foods are the most likely to replicate “real food.”
What we do know is that we can identify the aspects of “real food” so that you can make sure to mimic that in your diet. Look for foods that are high in fiber and protein, and low in starch, fat and sugar.
How do you manage your hunger? You should be able to feel hungry, ride that wave and have it dissipate. It’s a process of slowly controlling things. Fasting can be beneficial because you learn to control hunger and manage that feeling. Fasting is just one of the tools you can use, but it’s not the only tool in your tool box. Again, your metabolism will want you to change it up over time.
In all things Jade recommends being open to new ideas. Check him out at: http://jadeteta.com/
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Welcome back for another amazing podcast! Today your very own Tiny Fit Diva, Kylene Terhune is interviewing Integrative Physician Jade Teta, demystifying metabolism, stress and hormones. Tune in to learn more!
Jade is an Integrative Physician, Author and Cofounder of Metabolic Effect. He is an inspiring guide on the journey of human health and self development.
Let’s talk about female metabolism. A woman’s body is designed to create life. Women have narrow and sensitive stress barometer. It’s asking, "Am I healthy enough to have a baby, carry it to term and support it?” So, issues with hunger, energy, cravings, and low libido, are a sign that your metabolism is not that happy with you. This is why fasting Keto diets or too much cardio might not work for you while they may work just fine for someone else.
We can learn a lot by taking a close look at the menstrual cycle. On days 1-14 estrogen dominates. Estrogen is a stress shield. It helps you hold on to muscle so you can eat more and you can exercise hard. The body is saying let’s prepare the body for implantation. On days 14-28 the body wants to calm down and chill.
Let’s look at how metabolism is affected by a woman’s cycle and ways women are sabotaging their metabolism. The biggest answer here is stress. Women have a lot of pressure to present a certain way, to look good and to be smart, make money, manage the household and be a good mom, and they don’t want to ask for help a lot. It’s amazing! Women should switch out of the mindset of doing and being everything. Remember: you cannot do extreme things for extreme periods of time.
How does stress feel? Cortisol is a stress hormone that causes cravings. If you’re choosing comfort foods over salad. If your libido is low, your body may being telling you that it isn’t fit reproduce. Looking at if from a biochemistry point of view: you can’t feel cortisol. The wired feeling that you feel when you’re stressed, that’s adrenaline. That’s short term. The body can deal with that nicely, that kind of anxiety and be dealt with with some exercise. Long term stress, or cortisol, can be worked through with walking. hot baths, epsom salt baths, sauna time, power naps and physical affection. Let you metabolism know that it has the resources it needs.
What kind of exercise suits you? Exercise enough so that you feel energized but not exhausted. Start with 3 times per week and listen to your body. Jade teaches how to tell if running is the right exercise for your metabolism type. First of all, the objective of exercise is not to loose weight; it is to feel tighter and more athletic. The diet aspect of your health plan is what will help the fat fall off. Jade recommends a vegetable-based diet with lean protein to keep you full. Research is not clear on fat and starch.
What can you look for on a label? Real food yes is always best, but when you are on-the-go, which convenient foods are the most likely to replicate “real food.”
What we do know is that we can identify the aspects of “real food” so that you can make sure to mimic that in your diet. Look for foods that are high in fiber and protein, and low in starch, fat and sugar.
How do you manage your hunger? You should be able to feel hungry, ride that wave and have it dissipate. It’s a process of slowly controlling things. Fasting can be beneficial because you learn to control hunger and manage that feeling. Fasting is just one of the tools you can use, but it’s not the only tool in your tool box. Again, your metabolism will want you to change it up over time.
In all things Jade recommends being open to new ideas. Check him out at: http://jadeteta.com/
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Gut Health and Your Microbiome - Ep. 013
Welcome to The Tiny Fit Diva Podcast! This morning in Episode 013 your host Kylene Terhune explains everything you need to know about gut health. Kylene can work with people all over the US and Canada, using lab testing, to help restore balance to your microbiome.
Your microbiome is the name for the entire collection of bacteria that live in and on your body. Your microbiome has a high influence on the immune system, so this is super crucial. You want your microbiome to be balanced with a good ratio of good and bad bacteria. Bad bacteria need to be kept in check. They can easily overgrow and offset the good ratio.
Here are some signs and symptoms that you might have a microbiome imbalance. Kylene explains that often digestive issues, chronic fatigue, autoimmune disease and brain fog are just a few.
The use of antibiotics can throw off your healthy balance of good and bad bacteria because it wipes out everything at the same time.
Kylene shares some really good healthy gut tips to think about for expectant moms.
Stress maintenance is critically important to healing the gut. Kylene’s three-step process for healing is: Remove, Repair, Restore. E-mail Kylene to get your gut health back in balance!
kylenet@thetinyfitdivia.com
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Welcome to The Tiny Fit Diva Podcast! This morning in Episode 013 your host Kylene Terhune explains everything you need to know about gut health. Kylene can work with people all over the US and Canada, using lab testing, to help restore balance to your microbiome.
Your microbiome is the name for the entire collection of bacteria that live in and on your body. Your microbiome has a high influence on the immune system, so this is super crucial. You want your microbiome to be balanced with a good ratio of good and bad bacteria. Bad bacteria need to be kept in check. They can easily overgrow and offset the good ratio.
Here are some signs and symptoms that you might have a microbiome imbalance. Kylene explains that often digestive issues, chronic fatigue, autoimmune disease and brain fog are just a few.
The use of antibiotics can throw off your healthy balance of good and bad bacteria because it wipes out everything at the same time.
Kylene shares some really good healthy gut tips to think about for expectant moms.
Stress maintenance is critically important to healing the gut. Kylene’s three-step process for healing is: Remove, Repair, Restore. E-mail Kylene to get your gut health back in balance!
kylenet@thetinyfitdivia.com
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Moderation, Mentality, and More With Jill Coleman - Ep. 012
Welcome to The Tiny Fit Diva Podcast Episode 12 with your host Kylene Terhune! Today Kylene welcomes special guest Jill Coleman. Jill is committed to empowering women. She shares her experiences with extreme fitness, anxiety and discovering gratitude. Thanks for joining in!
Jill Coleman understands the challenges of living a healthy lifestyle. An incredibly fit person herself, she suffered from the intense demands of extreme fitness contests and the subsequent binge eating that would come along afterward. She knows what women are going through when they talk about the comparison trap and emotional triggers, and she’s able to help guide them to the other side.
Through her journey she learned to invest in herself. That’s how she found real abundance. Her tips to other women are to prioritize consistency, to surround themselves with creativity and to build what she calls “pre-emptive cheating” into their eating plan. Most of all she encourages women to focus on positivity and gratitude.
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
You can find Jill on The Best Life Podcast at thebestlifepodcast.com
She has has a free Facebook group. Her website is jillfit.com and be sure to sign up for her event in Boston this September!
Welcome to The Tiny Fit Diva Podcast Episode 12 with your host Kylene Terhune! Today Kylene welcomes special guest Jill Coleman. Jill is committed to empowering women. She shares her experiences with extreme fitness, anxiety and discovering gratitude. Thanks for joining in!
Jill Coleman understands the challenges of living a healthy lifestyle. An incredibly fit person herself, she suffered from the intense demands of extreme fitness contests and the subsequent binge eating that would come along afterward. She knows what women are going through when they talk about the comparison trap and emotional triggers, and she’s able to help guide them to the other side.
Through her journey she learned to invest in herself. That’s how she found real abundance. Her tips to other women are to prioritize consistency, to surround themselves with creativity and to build what she calls “pre-emptive cheating” into their eating plan. Most of all she encourages women to focus on positivity and gratitude.
Thanks for tuning in today and we'll be back next week!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
You can find Jill on The Best Life Podcast at thebestlifepodcast.com
She has has a free Facebook group. Her website is jillfit.com and be sure to sign up for her event in Boston this September!