You Think it; You Believe it…

I was just thinking this week that it might be time for some of you out there to check in with your thoughts about yourself, your life or others…

This is the time of year, when bathing suits come out of the closet, shorts get slipped on, and I often hear… “I am so fat… I really hate my body”…. as the weather warms up.

I am reminded of this just listening to my own thoughts some mornings as I am getting ready to start my day.

Your thoughts really do create your life. Everything you have done is first started by a thought. Everything that was ever invented, or created was first started by a thought. Every disaster, fight, misunderstanding, conflict, and war was started with a thought. The many thoughts we have every minute, are not given the credit they deserve… they are powerful!!!

Your thoughts constantly influence your mood, your look, your smile, your words, your posture, and many if not most of your bodily functions -everything from your concentration to what’s going on in your gut can be traced right back to a thought!

If you think about peeling an onion, or biting into a lemon – your mouth will automatically water, or your eyes will fill with tears. These physical changes should tell you how easy it is for a thought to change what happens to you physically.

I have been tending to my garden many hours a week, and I was thinking that it might be time to tend to my thoughts and create a better world for myself, my family, and the people that I work with every day.

We all have a choice; the choice is which thought are we going to allow to fill our mind. If we were given a dollar for every positive thought, and a dollar taken away for every negative thought, do you think we would be more aware of this?

Don’t dwell on the things that make you miserable; dwell on what you want for yourself; what you are thankful for every minute of every day. Be thankful that you have learned through negative experiences that you were “saved” from something more tragic, and that you will not make that choice again!

I challenge you to begin making a daily commitment to tending your thoughts, and watch your mental and physical garden grow!

Happy planting!

Nish

Sleep… how sweet it is!

Are you staying up late at night? Is it making you fat? Well… if you said yes to both questions, you may need to know the following information about sleep cycles, hormones, and fat storage!

Most of our hormones are connected to circadian rhythms, and their functions get thrown off when we completely ignore the fact that we have a nighttime and a daytime. During summertime we are hardwired to store more fat in order to sustain ourselves through the winter months. The longer days and more light in the summertime, creates an increased desire for carbohydrates; through hormonal changes that tell us it is summertime.

Increased insulin, (fat storage hormone) and Cortisol, (stress hormone) both which make you want to snack, are elevated when we are exposed to more light. The later you stay up the more your body is being told to “store fat” through the production of hormones that stimulate cravings; that lead to late night snacking and weight/fat gain over time.

Even if you do not snack, staying up late on a regular basis, causes elevated Cortisol, and thus elevated doses of sugar into your blood stream for energy (as a result of elevated Cortisol), then insulin rises in order to store the sugar as fat. The downside to all of this is that constant high levels of insulin is an important factor in the development of Type 2 Diabetes, and the very common “insulin resistance.” If you are insulin resistant, smelling a donut can make you fat!

So why not try something simple to get your fat storage hormones in balance… why not try getting to bed earlier and aiming for at least 8 hours of sleep each night. If you are under increased stress, try to get nine hours of sleep for the restoration and recovering that you need to keep moving in a healthy direction!

Remember, getting to bed by 10pm lowers your night-time Cortisol and insulin levels, and elevates your melatonin levels, which helps to prevent the whole cycle from starting.

Good night, sleep tight!

Nish

Drink Up!

Many people want to know how much water they need to drink in one day. I often find it difficult to give one solid answer, since each of us are different heights, weights, etc. This variation in size creates a different need between us for water consumption.

According to Dr. Batmanghelidi and others that have researched the “Body’s need for hydration,” you can actually calculate fairly easily your needs for daily water.

Your daily filtered water requirement can be computed by taking your total body weight and dividing it in half. This amount of total body weight divided into two, will give you the amount of ounces you need in one day of water.

The other very easy way to know if you are getting enough water is to make sure your urine is very pale yellow or nearly clear, which means you are well hydrated.

You may need to measure your water at first to become accustomed to that specific amount and to get used to it.

Try to avoid caffeine and sugary drinks, as this dehydrates you more and does not count as part of your water requirements.

Have a BIG glass of water 30 minutes before each meal with some lemon to help with providing a sensation of fullness and for cleansing!

Here’s to a Hydrated Week!

Nish

….Recently I changed my diet to help get in better shape for a sunny vacation! I wanted to trim off some fat that crept in through the holidays.  I started eating every 2 hours during the day and I am amazed at how this has reshaped my body, energized my brain, and kept me feeling so much better throughout the day. I am a major sugar-a-holic and work hard to keep this in check.  I have always eaten regularly, but stepping up the small snack like meals more frequently really stoked my metabolism and helped me get off the fat I needed to loose! Try it if you suffer from sugar cravings!

Are You Sugar Sensitive Quiz

1. Do you find yourself wanting something sweet, even if you are full?
2. When you are tired, do you often eat foods that are sugary or starchy (breads, crackers, chips?)
3. Do you feel tired or irritable after consuming sugary foods or drinks (including alcohol?)
4. Does eating sweets or heavy starches make you feel happy and less depressed initially and then later tired and irritable?
5. Do you store fat around the middle part of your body easily?
6. Do people know you as someone that enjoys dessert?

If you said yes to two or more of these questions you are significantly sugar sensitive and would benefit from a higher protein, low sugar/starch diet, filled with plenty of veggies, fruit and high fiber carbohydrates.

Here are some quick tips to get a handle on your sugar and flour habit!

1. Start eating every 3 hours during the day. You need something high in fiber and a lean protein, such as celery and peanut butter; low fat string cheese and an apple; high fiber low carb crackers with low fat cream cheese; ½ of a protein bar, or low sugar yogurt (1/2 container)
2. Eliminate the sugar out of your diet, and give yourself 72 hours without it. You will be amazed at how little your cravings will bother you (as long as you are eating every 3 hours)
3. Drink at least 8 glasses of water during the day.
4. Add 20 additional grams of fiber as a supplement daily; this can be in the form of ground flax seed added to food; or just mixed with water or protein shake.  This will cause you to feel fuller and have fewer cravings.
5. Never eat flour, sugar, chips, cookies, or anything that is a simple starchy carbohydrate on an empty stomach; this will start the nasty chain of cravings and play havoc with your blood sugar, and brain chemistry.  Don’t do it to yourself; break for a nap not hot chocolate and a cookie.
6. Stop drinking all sugary drinks! They are loaded with fat, calories, and sugar and do absolutely nothing for you; except make you fat and irritable!
7. Consider starting chromium drops under the tongue 30 min before each meal (see my product list)
8. L-Glutamine is excellent for sugar cravings and blood sugar balance; take one, 30 minutes before each meal;  (see my product list for more information)
9. Get your thyroid tested and in the optimal range. Low thyroid or hypothyroidism can cause weight gain, exploit sugar cravings, and make you feel very depressed! Make sure all hormones are in harmony with each other!

Have a wonderful day!

Balance and Light

Nish

Happy Thursday!  Since so many women are plagued with low libido (sexual desire) I thought it might be nice to give you some quick tips on how to overcome this!

What’s My Drive? (Not talking about golf here)

The Libido Quiz; How Healthy is yours?

1. Do you avoid intimate situations that may lead to sexual intimacy?
2. Have you lost interest in sex or have said to yourself lately “I’m just fine without sex?”
3. Has the frequency of sex reduced in the last several months or years?
4. Do you argue with your partner about the frequency of sex?
5. Would your partner like to have sex more than you?
6. Do you have pain with sex or problems with performance?

If you answered Yes to two or more of the above questions, your sex drive may be in trouble. Read how to improve your drive below.

Simple Solutions for a Healthy Sex Drive

1.   Testosterone therapy for men and women

Only a fraction of women are offered testosterone therapy, despite it’s proven positive effect on bone loss, heart disease, breast health, muscle mass, strength, mental performance, sex drive and sexual sensation. Natural testosterone therapy prescribed for low blood levels of testosterone can be extremely effective for improved sex drive. Men and women also find that their mental sharpness and zest for life often returns with testosterone therapy.

2.   L-Arginine

This amino acid promotes blood flow and vascular relaxation. Research has shown L-Arginine to be effective at increasing sexual arousal, through the action of increased blood flow.  Foods high in this amino acid are: meat sources, dairy products like eggs, and also fish. Supplements of L-Arginine at doses of 1000-1500mg once or twice daily can also be helpful.

3.   DHEA

This supplement is one of the best supplements to improve energy, strength, endurance, immunity and hormone support.  This hormone produced by the adrenals, declines with age.  Levels in the blood can be tested and this hormone replaced to optimal levels.

4.   Black Cohosh

This herbal supplement can help with sex drive and arousal and may additionally help with hot flashes and vaginal dryness.

5.   B-Complex

Keeping your liver healthy with adequate levels of B-vitamins, will promote healthy hormone metabolism.

6.  Maca

This natural product (a mucuna bean) has been used for centuries to improve sexual arousal and drive. Recommended dose is 300 mg daily.

6.   Hormone Testing:  Consider a hormone evaluation which can be done at any age and is a simple blood draw. Most insurance companies can be billed for these tests.  Obtaining your personal hormone profile will assist your medical provider in designing a program for you that creates balance and great sex drive. See info on this site for testing. 

So there you have it… some quick tips on spicing up your relationship! Remember… don’t put this on the back burner, it’s worth your energy and persistence in getting just right! Have a great week J

Balance and Light,

Nisha