Why Body Brushing is More than Skin Deep

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body brushI don’t know about you, but the minute the temperature drops and the heat comes on in the house, my skin immediately reacts with chapped lips, dry, cracked, wrinkly hands and scaly legs. Besides having creams, salves, oils and lip balms within arm’s reach, making sure I stay hydrated with enough water, getting enough healthy fats in my diet from foods like nuts, seeds, and fatty fish, I’ve stepped up on something that in the past, I had only done occasionally in my personal care routine:  body brushing.

In the several weeks since I’ve bumped up the frequency, I’ve noticed a difference in the way my skin looks and feels.   If you’re not familiar with it, body brushing involves taking a brush, preferably with natural bristles, to your dry skin before showering.  I’m currently using a brush like the one in the picture.  I like it because there are no hard surfaces and it’s easy to maneuver since it works from either side.  And rather than simply brush randomly across the body, there is a technique recommended.

Begin at the feet and brush in long gentle strokes up the legs towards your heart.  From your neck, brush down your chest and back (whatever you can reach), and brush in long strokes from your hands towards your shoulders.  Use circular motions at your knees and elbows and on your trunk.

Here are some obvious and not so obvious benefits you can expect from it:

It sloughs off dead skin cells.  Our skin cells are continuously moving through a life cycle that ends with a layer of dead cells at the outermost surface.  In the winter, I often forget to take the extra step of exfoliating when I shower.  Sometimes I just want to get in, out, and dressed as quickly as I can so the skincare gets skipped.  Maybe you ignore it because you’re covered up most of the time anyway.  I get that.  But making the effort to remove that dead layer of cells will enable your skin to breathe better and will make your skin glow.

It stimulates the lymphatic system.  Unlike our cardiovascular system, our lymphatic system is slow moving, and like a good massage that mobilizes it, body brushing does the same so it’s a strategy for boosting your immune system, especially with cold and flu season upon us.  To take it even further, if you have time, after brushing, oil your skin before jumping into the shower.  It’ll adds a layer of massage to your routine, and will help prevent your natural oils from being washed away in the shower.

A second strategy that I’ve used a lot in the past is to oil your skin before drying off after your shower.  You’ll get the massage and the moisturizing and can skip the lotions or creams afterwards.  Some of the best oils to use are coconut, raw sesame, and olive oil.

It’s energizing.  If you’re in the habit of showering just out of bed when you’re still wiping the sleep from your eyes, a nice all-over brushing will make every cell in your body come alive so you’ll be wide awake and feeling alert even before you step into the shower.  Brushing your skin may actually take some getting use–it did for me, one reason why it’s best to go easy on your skin.  However experiencing the benefits is enough to keep me doing it.

And one more thing.  Body brushing is more than skin deep.  For me, regardless of the time of year, when I pay more attention to my skin, I feel better.  Like any self-care ritual you treat yourself to, it feeds you.  And anytime you find nourishment outside of food, you’re less likely to turn to food when you’re not physically hungry.  This is just one of the many self-care rituals and soul-feeding tips I offer in my coaching and detox programs that’s helping my clients live their best lives…

Stuck in a Bad Mood?

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full moon1If you’ve ever gotten into a funk that you just couldn’t drag yourself out of, then welcome to the club.  I’m not exactly sure how it began for me, but recently, I found myself wallowing in self-pity, finding one reason after another to keep the pity party going.  Maybe it began with an email that I didn’t want to read, or a dream I woke from feeling unraveled, I don’t exactly know.  I do know, though, that I must have been ‘in the zone’ because there was no shortage of things for me to focus on to keep me comfortably low–vibrationally speaking.

That’s the thing: just like when you focus on what you are grateful for, more shows up in your life to be grateful for, the opposite is also true.  Not that I suddenly had nothing to be grateful for, I simply wasn’t focusing on these things!

And then, out of nowhere, I stumbled upon a video with Oprah and Deepak Chopra from OWNTV that did the trick for me.  In the video, Oprah talks about moving past negative thoughts.  It was exactly what I needed to hear at that very moment.   You can watch what Oprah says here and I’ll explain:

She begins with a simple exercise.  Briefly, begin by closing your eyes.  Then imagine a full moon, and then dismiss it.  Next, think of an oak tree by the riverbank, then let it go.  And finally, do the same with a red triangle.   When you’re finished, open your eyes.

What’s the point of that simple exercise, you may be wondering?  It’s that just as you have the power and the choice to let the thoughts of moons, trees, and red triangles come and go you also have the ability to do the same with negative thoughts.   You can observe them come in and let them go, if you choose to.

Remember, you are not your thoughts; however, your thoughts do create the foundation for your actions, so in a sense, you ‘do’ your thoughts and they create your future.  In a foul mood?  Do you think you’re more likely to say something you may regret, skip a workout, comfort yourself with food or drink when you’re not hungry, procrastinate on something important, or talk yourself out of an opportunity that’s come your way?  I am for sure.  Thankfully I didn’t have a plate of brownies in the house ; )

If suddenly making the decision to simply observe your thoughts is a challenge (and why wouldn’t it be), here are three strategies to help you strengthen your thought muscles:

1.  Get present – Just like the exercise above, if you find yourself bogged down or overwhelmed by negative thoughts, another simple exercise is to look at your environment and name some objects within sight:  a blue sky, a red book, a white mug, etc.  Yes, it sounds so simple, but in this video, Sura talks about the process and how it will still your mind and bring you to the present moment.  And when you become present, your monkey mind naturally melts away.

2.  Journal – This is such a powerful practice when done regularly.  It allows you to dump the contents of your brain–without judgment–and putting ink to paper so often leads to insights to what’s keeping you stuck.   Facing a challenge?  Write about it–the good, the bad, and the in between.   Make it part of your early morning routine or write just before bed.   Like anything else, the more you do it, the more value you’ll gain from it.

3.  Check in on your diet – Have you ever heard the expression, “Junk food, junk mood?”  It’s much easier to develop and get stuck in a bad mood if you’re eating foods that support it.  If you know you’ve been indulging and recognize a connection with your mood, take action by getting back on track.   And if you’d like support in this area, contact me. I can help you identify specific foods that may be making it more difficult to reach the level or consistency of positive mood you want and deserve!

Are you ready for a resolution?

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Image courtesy of FrameAngel

Happy New Year!!! 

This morning, Marianne Williamson tweeted something that I want to share:  The universe is already programmed to give each of us a year of joy.  Our challenge lies in programming ourselves to receive it.  What’s one of the best ways to make that happen?  Showing gratitude!  For me, this is the perfect way to begin 2013.
 
With that said, many people believe that the way to begin the New Year is with resolutions.  And if you’re like 50% of people, you decided to make one.  The most common are to lose weight, exercise more, and quit smoking.  It seems like a perfect time, right?  New year – new you.

Clinical psychologists have actually studied the process of making New Year’s resolutions and in so many ways they’re similar to the processes I help my clients through–forming new habits over time that involve permanent behavioral changes.  For many of them, their resolution simply happens at a different time of the year.

In full disclosure, I can’t remember the last time I made a New Year’s resolution–if ever; and if I had, I’m not sure how long I kept it.  Looking back at most of the new habits I’ve formed, they usually involved something major happening in my life at the time, rather than the calendar.

One study in the Journal of Clinical Psychology that tracked 159 people who set a New Year’s resolution and 123 people who hadn’t, found that six months later, 46% of the resolvers were still keeping their resolutions while only 4% of the non-resolvers were following through with changes.   So the concept of setting a resolution suggests you’ll have more success.

Although 46% seems high, it also suggests that 54% of people gave up within six months.  If you’re part of that group and this year, are ready for success, here are some reasons why you may have given up in the past and some tips for finally making your resolutions stick, whether you begin them today, or in July:

Reason 1:  Resolutions are executed unrealistically.  For example, if you’ve never exercised before and decide it’s time to start, and then expect that you’ll work out seven days/week for two hours each day, you’ll quickly burn out, get frustrated, even risk injuring yourself, and give up.

Success tip 1:  Start from where you’re at.  Never exercised before?  Begin slowly for example, with daily walks.  About a year ago, after not exercising for decades, my parents began walking, either outdoors or at the mall.  They began slowly and have increased their time/distance gradually.  And in the last year, my dad has lost 25 pounds (more on how he did it in another post), in part because of his walking with mom.  The key is that it is doable for them (they’re both 76!) and they’ve consistently walked 3-4 times per week.

Reason 2:  You’re making them for the wrong reasons.   Your friends and family are telling you that it’s time to (fill in the blank) and so you resolve to (fill in the blank).  Or your friend has made a resolution so you decide to join in.  Even though they’re ready for you to begin, you may be at the pre-contemplation (not yet acknowledging) or contemplation stage where you’ve acknowledged a behavior that needs to be changed but you’re not sure if you’re ready.

Success tip 2:  Understand your “why” behind your resolution.  You say you want to eat healthier?  OK, why?  What will happen as a result of you choosing better foods?  How will your life look different?  How will you feel?  By getting in touch with what you’ll be creating with your resolution, at the visceral level, you’ll be more likely to follow through, even when the going gets tough.   And to keep the motivation fresh and in the front of your mind, write it down and post it somewhere you’ll see it often, like on your bathroom mirror, your refrigerator, or your computer screen or desk.

Reason 3:  Inspiration fades quickly and motivation diminishes.  If you’re like me right now, you’re simply a little tired of eating rich meals and desserts and you’re ready to get back to normal.  Many people use this as their motivation for a resolution.  However, have you ever stuffed yourself on Thanksgiving and said, “I’m never going to eat again,” only to wake up the next morning and ask, “What’s for breakfast?”  I think I have.   Which is why I love this quote by the late, great Zig Ziglar:  People often say motivation doesn’t last.  Neither does bathing, that’s why I recommend it daily.

Success tip 3:  Enlist support.  For years, I ran or worked out at the gym by myself, and it wasn’t until I began working with a trainer at the gym that I realized I wasn’t making the most of my exercise time.  Having a friend to walk with at lunch, a spouse that’s ready to eat healthier too, someone you can call for support when you’re ready to cave, a trainer to make your workouts more efficient, or even a health coach to hold you accountable are just a few support systems that work.

And as always, if you are ready for support from a health coach, I’d love to have a conversation with you to discuss how working together will help you achieve your goals.  A year will go by anyway.  Imagine how you could be feeling January 1st, 2014 if you do take that step!

Also, if you normally eat a healthy diet, yet indulged over the holidays, The ClearYou 14-day Detox is something to consider.  This is not a juice cleanse or fast.  It involves eating real food with additional liver support that cleans all your cells, not just your digestive tract.  For this time of year, I’ve added more cold-weather friendly recipes and it includes additional components that address the mental/emotional aspects of detoxing, making it even more effective.  Interested?  Contact me today to learn how you can get started.

As we enter 2013, my wish for you is that you allow yourself to receive peace, happiness, abundant good health, and prosperity for this year and many to come.
 
Warm wishes and with much gratitude,

Linda DiBella

Sending a Wave of Love

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Courtesy of digitalart

It’s difficult these days to not turn on the news or read in the paper about something tragic happening somewhere on the planet.  I share in the deep sense of grief felt by so many as the result of last Friday’s horrible events both in Newtown, CT–so close to home; and across the globe in China.  I remember my mind immediately going to my grandsons and wanting to make sure they were OK and I know many people who hugged their kids a lot tighter Friday night.

If you’re looking for ways to help the families in Newtown, there are a number of fundraisers being held locally in CT as well as memorial 5K runs being organized for January and later in 2013.  You can find out more about them here in the Fleet Feet newsletter.

This Friday, December 21st is the winter solstice.  Rumor has it it’s also the end of the world, which I don’t believe.  Although if you’ve ever wondered, based on this article, the Mayan’s kept many calendars and they actually predicted that life would go on at least another 7,000 years.   Whether that’s true or not, I certainly don’t know, but I choose to believe that we have many more years of life here for us.

Still, many out there believe that the time we are living in is very special because it is thought that we as a species have been developing a higher level of consciousness; one, however, that is only as good as the action we choose to take from it.  We’re beginning to understand the power of our thoughts, we’re harnessing the power of our own personal energy, we’re tapping into the idea of abundance, and we’re recognizing that we all have unique gifts and that we are here to share them for the good of all.   And this level of consciousness has been gaining momentum for some time and will continue to flourish, so the idea of December 21st may simply represent a rebirth rather than an ending.

In support of this idea, the organization Peak Potentials is organizing a Wave of Love that they would like us to help create and I thought it was a great idea for helping to spread love across the world.  Within their organization, Peak Potentials has been sending Love Notes to each other over the last few months and it’s felt so good, that they wanted to spread it around.

So this Friday, December 21st, at 12:21 pm (your time zone), they’re inviting everyone to text, message, call, or email someone that they love, care for, appreciate, or are thinking of and let them know.  How cool would it be for a giant Wave of Love to travel across the planet on that day and turn it into something beautiful rather than a rumor that’s been spreading fear?   I know I’ll be sending some notes that day to the people I love.  And I hope you do too.

The Bottom-less Bowl of Soup

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Image courtesy of rakratchada torsap

Brian Wansink is a professor in the fields of consumer behavior and nutritional science and directs the Cornell Food and Brand Lab at Cornell University.  He conducts some of the most fascinating studies around the topic of mindless eating to unearth exactly what forces are influencing us as consumers/eaters.  And despite the fact that many of the people he meets claim that they are completely in control of their eating habits, he demonstrates time and time again that this is not true.  Even with some of his own students who conduct his actual studies.

For example, when he asked a group of college students, “If you were going to have a bowl of soup for lunch, when would you decide to stop eating? “; 81% replied with a visual reference point, such as when they had eaten half, or when the bowl was empty.  Only 19% said that they would stop eating when they were no longer hungry.    And since so many people gauge their eating behavior on a visual cue, he decided to find out what would happen if the bowl never got empty.

In an experiment that played out like a scene from Candid Camera, he rigged tables that seat four with two settings that had soup bowls with holes drilled into the bottom that were connected to food-grade rubber tubing.  The tubing led, from holes drilled in the table, to hidden six quart vats of tomato soup that were positioned at just the right height that they would constantly replenish the soup in the bowls.   The other two bowls at the table were normal so that the level of soup would go down as the diners ate.

He then invited college students in for lunch.  When seated, they were asked to leave the bowls on the table (which actually worked) and then to distract them, they were asked what they were going to do during their summer vacations, which got them talking away as they ate.

After twenty minutes, they were asked to stop eating and then were asked three questions:

  1. How many calories did they think they ate?
  2. How many ounces of soup did they think they ate?
  3. How full were they on a nine-point scale?

After weighing all the soup left in the bowls, tubes, and vats of soup, they found that while the students who ate from the regular bowls estimated that they had eaten, on average, 123 calories, they in fact had eaten an average of 155 calories.   Those that had eaten from the bottomless soup bowls; however, estimated they had eaten 127 calories–not so different from the control group–yet they had actually eaten on average 268 calories.  The control subjects ate ~9 oz. of soup and the bottomless soup eaters had eaten ~15 oz and as much as a quart of soup!  ~73% more, in fact and during the 20 minutes, they simply ate, and ate, and ate.   Yet they didn’t realize they had eaten more.   And most of them rated themselves the same in terms of their hunger/full levels as the control eaters.

Out of the 62 people that took part in the experiment, remarkably only two discovered what was going on–accidently.

Think about some of the situations where you may be set up for not knowing when to stop eating because of visual cues:

  • the endless buffet where the chafing dishes are continuously replenished and you’re given a fresh plate for every trip for food
  • the holiday feast that begins with the appetizers and drinks and ends with dessert and coffee/drinks
  • the unlimited pasta or salad, soup, and bread at the restaurant and the wait staff stopping by periodically to remove the “evidence”, like the empty wine glasses, plate of chicken bones, and even your plate before they ask you if you’d like dessert

And then ask yourself, do you continue to eat because you’re hungry, or because there’s food still on your plate?  And do you stop eating because you’re full, or because the food’s gone??

Self-sabotage and the Fear of Success

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Courtesy of Stuart Miles

Several weeks ago, I wrote an article that talked about a book by Gay Hendricks called the Big Leap in which the author discusses the universal “Upper Limit Problem” and how so many people, no matter how successful they are, will find a way to sabotage their world when things are going well.   Today, I want to share with you a ‘real-life’ example from one of my clients to demonstrate how easily we can fall into this trap – for any number of reasons.

Over the summer, Laura took part in a three-week detox program and got tremendous results.  She was following a healthier eating plan, was feeling and looking better, was releasing a lot of emotional baggage, and was excited to move forward with her new healthier lifestyle in her personal life and within her role as a spiritual coach.

Then something interesting happened.  Laura took part in a photo shoot that produced some stunning photos of her.  When I first saw them, I remember thinking, WOW!  She’s gorgeous, she’s glowing, she’s confident, and I could see success in her future.  Yet, rather than continue to move upwards and outwards during this growth spurt, Laura suddenly found herself–without contemplation–pulling into the drive-thru everyday for a fast food lunch.   She (unknowingly at first) was shrinking back due to a fear of success and sabotaging all the great results she was beginning to see with her health.   Luckily, she identified it very quickly and took steps to get back on track.

Isn’t it ironic that although most of us are afraid of failure, we also have a fear of success?  Whatever that success may look like–and it’s different for everyone–we begin to tell ourselves stories like: I’ll be too busy, I’ll have to give up something, I’ll lose people in my life, I’m not good enough, or things will change.  These are just a few of the many “reasons” we tell ourselves about why we can’t go for it; whatever “it” may be.  I catch myself doing it too.  It usually involves the word “but”.   As in, “I would, but…” And these types of situations are also why I work with clients over a time frame of 3-6 months, or more; because things inevitably come up and it helps to have the support and accountability from someone who’s not “in our heads” so to speak, buying into our false beliefs.

Think about where and how in your own life you may be unconsciously sabotaging your own personal growth and why.  Is it through procrastination, food, TV, toxic relationships?  What is this behavior producing in your life, and what is it ultimately costing you physically, emotionally, spiritually, or yes, even financially?  If you believe a fear of success is something you struggle with, I want to leave you with an excerpt from Marianne Williamson’s book, A Return to Love: Reflections on the Principles of a Course in Miracles that may help release any resistance that holds you back from going for what you really want:

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous?

Actually, who are you not to be? 

You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to manifest the glory of God that is within us. It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. 


Simple Holiday Eating Strategy and Grain-free Cookie Recipe

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The holidays are just about here and we all know what that means!  You may be surprised to find out that I don’t go crazy worrying too much about what I’m eating at holiday parties.   I eat clean most of the time and over the holidays, I will prepare what I consider healthy dishes, but I do enjoy indulging a bit, because life is meant to be pleasurable!  With that said, I focus on eating what I like rather than trying to eat everything and I pay more attention to how I’m feeling so that I don’t overdo it and feel terrible later.   And I return to my typical diet afterwards without feeling like I’ve missed out on anything.

Last week, I found this cookie recipe online and simply worked with what I had to try these out.  I consider these indulgent and at the same time, on the healthier side and if you didn’t say a word to your guests, I bet they’ll love them!  What I love about the recipe is that it’s super simple to prepare.  One bowl, less utensils, and no mixer necessary; the batter is ready in a snap.

Compared to the original recipe, I used shredded coconut rather than flour, although you can also grind coconut in a high-speed blender or coffee grinder to make it fine.  I cut back on the amount of sugar because I also added raisins, which are sweet too and I found these plenty sweet for me.  I also added a little water because I used a dry sugar and I used olive oil.  You may be thinking it’s a strange choice for a sweet cookie, but I didn’t find that at all.   Hope you give them a try.

Finally, I want to wish you and your family a very Happy Thanksgiving!  If you focus on what you have to be grateful for and enjoy everything the day has to offer, you may find yourself very well fed with less calories : ) 

 

Grain-free Chocolate Chip Cookies

2 c almond flour

2 T unsweetened, shredded coconut

1/3 c coconut sugar

½ t sea salt

½ t baking soda

1 T vanilla extract

½ c olive or coconut oil

2-3 T water

1/3 c each dark chocolate chips and raisins

In a medium bowl, mix the dry ingredients together then add the vanilla, oil, and water.  Mix well.  The batter will be much less ‘doughy’ than traditional flour-based cookies.  After folding in the chocolate chips and raisins, use a small cookie scoop to drop 1-2 teaspoons full of batter onto a parchment paper-lined cookie sheet.  Press the batter down to form round discs.  Bake at 350°F for  ~10 minutes.  Resist the urge to dig in for a few minutes while they cool.  They’ll hold together much better that way.   Makes about twelve 3” cookies.

How to Safely Eliminate Estrogen

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Last week, I talked about the estrogen production in the body and how the enzyme aromatase was a key player in regulating how much estrogen your body makes.  Once it’s made, it needs to be transported to the tissues and cells, for example reproductive tissue, bone, and brain, where it functions in a number of signaling pathways.

Estrogen (in the form of estradiol, and testosterone) is transported by a large protein called SHBG.  Think of SHBG as a school bus carrying lots of children (estrogens) to where they need to go, letting them get off when they should get off.  If the number of school buses is too low, then there are children loose all over the street­–this is not a good thing, so it’s important that we make enough SHBG.

What are some of the factors that result in not enough SHBG?  Fat fat cells.  Believe it or not, fat cells can be too fat, and when they are, they don’t work. If you remember, last week, I wrote about how VAT increases inflammation, which stimulates aromatase to make more estrogen.  When VAT cells are too fat, they contribute to insulin resistance and a rise in insulin levels, resulting in less SHBG (and chaos on the streets!). This means that excess fat can both increase estrogen and decrease SHBG.

If estrogen does arrive safely and does its job, in the liver, it then needs to be converted into an intermediate form, which is actually more dangerous to the body than free estrogen, and then it’s transformed into its final, safer form to be eliminated from the body through the feces.

The conversion process is one place where a surprising number of people can have problems.  For example, a process called methylation is carried out which adds a methyl group to estrogen.  Some people are poor methylators, either because of genetic variations in the genes responsible for this, or because of poor diet and the lack of nutrients needed.   As a result, besides the BRCA1 and 2 genes that are risk factors for developing breast cancer, genes involved in detoxing estrogen (COMT, CYP17, CYP1A1, GST) have also been implicated as risk factors for breast cancer.

If estrogens are safely neutralized, they’re transported via the bile to the feces to be excreted; however, the story is still not over.  Gut bacteria can produce an enzyme called b-glucoronidase that can transform the inactivated estrogen back into an active form that’s taken back up into the body.   The enzyme is more active in an unhealthy gut and constipation will also increase the chances of reuptake, which is why good digestion and elimination is so important.   Stress will also increase the activity of this enzyme.

So how do you ensure that you’re detoxing and removing estrogen safely?  Here are a few tips:

  • eat your cruciferous veggies: broccoli, cabbage, cauliflower – they’re sulfur containing and produce something called I3C that is involved in estrogen detoxification and balance;
  • take high quality supplements  that support processes like methylation.  I carry a number of supplements that support healthy detox.  Contact me for recommendations;
  • eat a plant-heavy diet with lots of fiber to keep your digestion running smoothly and get any animal sources of protein from grass-fed, organic,  animals;
  • keep your gut bacteria healthy with a good probiotic.  I can offer you a number to choose from depending on your health situation;
  • keep or get your weight at ideal levels so that your fat cells work to maintain a positive impact on insulin, blood sugar, and inflammation.

If you’re struggling with your health because of hormone imbalances, I can help you make changes that will transform your health now and help you move into a healthy future.  Contact me to see if my support is a good fit for you.

What is Aromatase and Why Should You Care?

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As women, we naturally are aware of and get concerned about our hormones.  Not only do they fluctuate during different stages of development and life, but they can also fall out of balance.  And for so many women today, too much sex hormone is manifesting as uterine fibroids, endometriosis, and reproductive cancers in the breast or uterus. Here’s the good news:  you have the power to prevent, and in some cases, heal these conditions through diet, nutritional supplementation, and lifestyle practices.

This article and the following two will briefly address three aspects of hormone metabolism: production, transport, and elimination, because while we often focus on how much estrogen we have (for example), how your body handles it is equally important.

Steroid hormone production begins with cholesterol and can follow a number of pathways that can eventually lead to the production of one of the three forms of estrogen:  estradiol, estriol, or estrone. Like so many health related issues, functional medicine recognizes that your sex hormone levels can be negatively impacted not only by genetics, but also by nutritional deficiencies, excess weight, insulin dysregulation, inflammation, impaired detoxification, and stress.  And for women who are susceptible to or are suffering from the conditions I mentioned above, by managing these conditions, you can better regulate your hormones.

For example, if you consider just one enzyme, aromatase, that stimulates the production of estrogens, here are five situations where it can inappropriately take action:

  • excess adipose tissue (specifically belly fat, or VAT) increases inflammation and elevates estrogen production by stimulating aromatase production;
  • excess insulin stimulates aromatase which stimulates production of estrogen;
  • the pesticide atrazine stimulates aromatase;
  • fibroids and endometriosis tissue themselves have high aromatase activity and produce estrogen;
  • stress also creates an estrogen-dominant environment which stimulates aromatase

So, one strategy to get a handle on estrogen production would be to decrease aromatase activity.  Here are some natural aromatase inhibitors that can easily be added to your diet:

Dietary fiber and lignans – Ground flax as a source of lignans can be added to smoothies, sprinkled on your steel-cut oats or salads, or added to your pancake or muffin batters.

Soy isoflavones – I know many people avoid soy like the plague and for good reason.  Most soy in our food system is genetically modified and ubiquitous in the processed food world in the forms of textured soy protein, soy lethicin, and soybean oil.   And some people may have food sensitivities to soy.

There’s also conflicting information about whether or not phytoestrogens activate estrogen receptors:

  • one interpretation is that they bind to the receptor and block the activity of stronger estrogens.
  • data to suggest that phytoestrogens bind to ER-beta, which inhibits cell growth, versus ER-alpha, which activates it;
  • additional data to suggest that isoflavones block cell growth through mechanisms unrelated to estrogen receptor binding.

I believe that organic soy that’s been fermented to neutralize the anti nutrients (found in all grains and legumes) is perfectly safe to eat occasionally.  Acceptable forms include miso and tempeh (and natto).  And some health professionals recommend whole soy such as edamame.

Resveratrol – Grape seeds, and red wine, with California Pinot Noir and French Cabernet topping the list, are good sources of this phytonutrient.  Of course, go easy on alcohol because of the sugar content and because excess alcohol will increase the risk of breast cancer.

White button mushrooms – Lightly saute and add to salads or make a creamy mushroom soup thickened with coconut milk.

Green tea – Lately the benefits of EGCG found in green tea have been all over the media for fat loss; however, please don’t treat it like a magic bullet.  If you’re concerned about the caffeine, to eliminate much of it, add boiling water to the tea bag and steep for a couple of minutes, then replace the water with fresh, boiled water.

Of course, adding these food sources into an eating plan and lifestyle strategy that supports an overall balance of hormones will make them more effective.   Next time, I’ll look at hormone transport and why it matters.

If you’re ready to take control of your hormones holistically, I can help you get started.   Contact me for a breakthrough session today!

Image courtesy of zirconicusso

It is Possible for You Too [Testimonial]

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I love to share client’s stories for many reasons:

  • I always get so inspired by their willingness to share their struggles and their commitment to making positive changes;
  • Their stories allow others who may be weighing in on their own health to hear what’s possible and understand that they’re not alone;
  • The results are often far more than they bargain for;
  • And finally, their experience helps them to see the big picture with their health and motivates them to continue.

This is true for one of my recent clients and I want to share her story with you. 

Before working with Linda, I was in need of a complete remake of my nutritional habits. I was lethargic and felt like an uber-blob. I felt bloated in my face and my abdomen all the time.

I chose to work with Linda’s detox program at first to plunge into a better way of eating. What I didn’t know is that I would get so much more than just how to eat better. Her program allowed me to take a long, hard look at my emotions around eating and address these at the same time.

The three most significant improvements I experienced during Linda’s detox program were:

  • Weight loss & healthier looking skin
  • Much more energy
  • Improved self-care both nutritionally and emotionally

I feel lighter from a physical standpoint and that transcends into an emotional one because of the content of this program. I was able to get rid of a lot of weight (water weight, poundage AND emotional garbage).

Linda’s program is not only a program of information and tasty ideas ~ which it is. But, it is also filled with empathy, compassion and understanding. You can feel it every time you read something from her. She has a wealth of knowledge and understanding that is both supportive and inspiring. Her kindness has helped me make some changes that my body and spirit have long been waiting for and I’m certain will be long lasting.

~Laura Clark, Hope Valley, Rhode Island 

What I’m most thrilled about for Laura is that she continues to practice healthier eating habits and continues to lose weight ~ as a beneficial side effect.  To me, weight loss is not the main objective I would like to see my clients achieve–better health is what I want for them; and if they do lose weight on their journey–which they often do as a result of their healthier habits, then I’m super thrilled for them.

For Laura, she told me that she is far more aware and mindful of what’s she’s eating.  In addition, she’s simply making wiser choices across the board.  For example, she’s now eating more regularly, rather than concentrating most of her food later in the day.  While she would typically have a cup of coffee for breakfast, she now chooses a warm bowl of oatmeal.  And when she eats out, she also makes healthier choices without sacrificing what she likes.  The other night, for her birthday dinner out, rather than a stuffed lobster, she ordered a steamed lobster and thoroughly enjoyed it.

Improving your health doesn’t mean a future of deprivation.   We all know this doesn’t work.  The key is to develop your own personal relationship with food that satisfies your body, mind, and spirit.  If you’d like support in this area, contact me today – I’d love to help!