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Monday, December 9, 2013

5 Tips for Staying Healthy Over The Holidays



The holiday rush is on! Shopping madness, dinners, holiday parties, holiday treats and busy-ness wreck havoc on our bodies, minds and emotions. If we stop and really take a look at the whole cycle it is not difficult to see why most of us end up sick and burned out either during the holidays or not long after. While the holidays always bring lots of smiles and love they also tend to bring us many other things we don't want, like extra pounds, sicknesses, low energy levels and too much stress! In fact the incidence of flu and colds doubles in incidence in December and January. All the things that lower our immune resistance, stress, sugar, unhealthy fats, too much food and not enough exercise, are in full effect during this time of year. Too many treats, too much wine and not enough of everything healthy drives us to set healthy goals and resolutions for the New Year. Why wait until the New Year? With a few easy tips you can stay healthy and balanced and sail into January looking and feeling your best!

1. Stay Active


This is an important one and no running around and shopping does not count. When our schedules get busy one of the first things most of us squeeze out of our lives is a consistent exercise routine. It's important to stay active during the holiday season most especially because exercise addresses exactly what we need to stay in balance during this time: releasing stress, increasing energy and increasing metabolism. The Holidays can be stressful and exercise is one of the best ways to release this built up stress and prevent it from doing any damage to our health. Even taking just a 30 minute walk each day will do wonders for your health and well being. 

2. Eat Healthy Outside of Parties & Holiday Functions


We all know it will be next to impossible to say no to pumpkin pie, mashed potatoes and gravy and all the great treats the Holidays naturally invite. It's not so bad to indulge every once and awhile in fact it creates a healthy balance in your life, what is important is not to allow indulging to turn into an all day, every day thing. Fatty and sugary foods are naturally addicting because the heighten neurotransmitters in our brain, the feel good mood chemicals. So once we have a taste of this stuff, we want more! If you watch yourself, you'll notice the times you fall off the "healthy eating wagon" are times that start with a wonderfully indulging meal or dessert. That one meal turns into days of eating in unhealthy ways. Knowing this ahead of time will give you some awareness. If you know you will be attending a Holiday function, be mindful to eat healthy the day of and the day after. Allow yourself to indulge, but know the next day you will be back to your fresh, healthy diet. Following this tip will ensure you keep yourself balanced throughout the Holidays.

3. Start Your Day Fresh


I talk alot about the importance of fresh, raw foods in the diet and that is because it not only keep your health at the highest levels, but also your outward beauty radiant, your emotions balanced, and your energy levels high. This can be a challenge in the colder months because cold, raw foods can throw our bodies out of balance. So what to do? Starting the day with a fresh green smoothie is the best approach to getting a healthy dose of fresh foods while allowing the rest of the day to be more balanced to the external weather with warm soups, grains and veggies. Green smoothies naturally cleanse your body, which is best done first thing in the body, increase the amount of oxygen supply in your body, which is a great way to jump start your day, hydrate and alkalize your body and infuse your cells with living nutrients and enzymes. Starting with a smoothie also keeps your digestive energy exertion to a minimum freeing up energy first thing in the morning, when we all need it most.  Adding a green smoothie during the Holidays gives your body the nutrients it needs while flushing toxins (think wine, sugary desserts and fatty meals) each and every day. This one tip will immediately increase your energy, vitality and overall health almost immediately. 


4. Healthy Stress Management Practices


Stress! There's that word again. Stress is talked about so frequently in a truly holistic approach to health because it has such a negative and profound effect of every area of your life and all of us have way too much of it! In fact during stressful times your biological age, the age of the inside of your body, can be as much as 32 years older than your calendar age! That's how negative stress is on the inside of your body. The Holidays become a very stressful time for alot of people. Spending, shopping and pressure are all words that can be synonymous with the Holidays if we allow these things to have an impact on us, and for many it will have an impact on us. It's important to your health and well being to have healthy stress management practices in place and to practice them consistently especially throughout the most stressful times of year. Healthy stress management practices such as deep breathing, yoga, meditation, exercise,and taking ample down time will help you stay in balance and keep your health vibrant even during the most stressful times. As little as 5 minutes a day of deep breathing can go a long way to help reduce your stress and the stress impact on your body and health. You can contact us directly to receive a free 5-minute deep breathing exercise. Make sure going into the Holidays you have a plan in place for the days and times you will dedicate time to releasing stress. I find meditation exercise and yoga to be the most beneficial for me. What stress management practices are most beneficial for you? Make sure they are in your weekly schedule. 

5. Don't Get Lost in the Hustle and Bustle



The Holidays should be a time of family, love and thankfulness. The rest like parties and presents are just ways of expressing those things. For years I was caught up in the hustle and bustle of the Holidays, most especially making sure my kids had bigger, better presents. Then I became more conscious and watched. I watched as my kids opened present after present, and as present after present was literally thrown to the side to open the next. There was no appreciation or gratefulness and I knew this was my fault. In the last couple years I have began to take the approach of offering gifts as a representation of love and appreciation for my children. This has translated into less presents with more meaning and more meaning has translated into less of all the other stuff. It's so easy to get lost in the marketing, advertising and pressure of the Holidays but it's important to take time to decide what the Holidays truly mean for you. Once you have that understanding, your actions can align and your focus will remain clear. Coincidentally enough, this results in less stress and a better sense of peace during the season. Don't get lost in everything the Holidays aren't, instead stay grounded in what the Holidays are. This will minimize your stress and other negative emotions and increase all the positive and peaceful feelings the Holidays innately generate. 

By implementing these 5 simple steps you will take a big step forward to staying balanced and healthy this Holiday season. We realize however, that many times more attention is needed to get to that place of desired health and well being. For those we offer our 30-day Holistic Health program, Raw Vitality. 


Raw Vitality Total Health Transformation is a 30 day holistic health journey that helps you to become your healthiest you in a natural, balanced and sustainable way. Raw Vitality provides you with the tools, education, support & motivation you need to get and stay healthy naturally! You will learn natural and sustainable ways of eating including daily juicing for preventative health with lots of fun, and delicious recipes; consistent movement and exercise; healthy stress management practices to reduce the stress impact on your life and health; holistic living strategies to create greater balance in your life and reduce your exposure to harmful toxins and ways of living; and ongoing wellness coaching to support and encourage you in your journey to a more healthy you!

The 30-day Total Health Transformation Program helps you to successfully reach your health goals and intentions, reverse chronic health conditions, find your naturally balanced weight, create more energy and radiant natural beauty while bringing your total being - body, mind and spirit - into perfect balance.


Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

Monday, December 2, 2013

Reset & Revitalize After the Holidays - Reset Digestion



It's no secret that comfort foods, sweets and over indulging often go hand in hand with the holidays. While it may feel great while doing, days later you are left feeling bloated, heavier, sluggish and not very energized. Most of this comes from an over worked and over burdened digestion. Digestion utilizes more then 80% of our energy. It has a healthy daily cycle and when it is functioning optimally it was what energizes us and keeps us feeling our best. When we over eat, eat at strange times or eat constantly our digestion gets all out of whack and the first and most pronounced areas to suffer is our energy levels. When digestion is not functionally optimally we also do not process the food we eat well which leaves food to stagnate and be stored, leaving us feeling and looking bloated and sluggish. 

Digestion has its own energy and daily rhythms which rise and fall, making you slightly hungry in the morning, very hungry midday and moderately hungry at the end of your day. In between these times, digestion shuts down your appetite so it can digest what has been eaten. When the digestive process is complete, your appetite renews. If this process is interrupted or thrown off, like often happens during the holidays, your body becomes confused and appetite and digestion start to overlap which decreases your digestive power and your body’s overall vitality.  

You can easily get your digestion back on track to revitalize and energize yourself by following this simple 3 day Digestion Reset Process. 




Day 1



  • Eat a normal breakfast and lunch
  • Breakfast should be eaten 1-2 hours after rising
  • Lunch should be your biggest meal of the day
  • Do not have an afternoon snack or any alcohol after noon
  • Eat a light nourishing dinner, satisfying but not heavy, at least 2 hours before you go to bed
  • Follow dinner with two glasses of tepid water

Day 2


Before digestion can be reset it must be lowered which is done by not eating meals and only drinking liquids. 

  • Take a short walk in the morning or afternoon
  • Juice in the morning, afternoon and evening
  • 3-4 more glasses can be drank throughout the day between meals, as you feel hungry or as desired
  • Drink water freely, especially water with fresh lemon
  • Spend the day relaxing, performing light activities and taking it easy

Day 3


Now you want to restart your digestion and allow it to return to its normal cycles.

  • Eat a light breakfast 1-2 hours after rising
  • Do not eat again until midday. Midday have a good lunch, satisfying but not heavy
  • Do not eat again until dinner. Eat dinner 2-3 hours before bed. Dinner should be smaller than lunch.



Looking Forward


Now that your digestion is reset your hunger cycle will make you naturally want:
  • A light breakfast eaten 1-2 hours after rising
  • Substantial lunch, eaten at about the same time every day, midday
  • A light dinner, eaten early and at the same time every day.

Digestion can be thrown off by the following:
  • Eating between meals other than light snacks
  • Strong stimulants
  • Skipping meals
  • Eating too large of meals
  • Eating right when you wake up or right before you go to bed

You can engage in this 3 day process any time you feel your digestion has been suffering or thrown off its natural cycle. This is a good practice to engage in if you find yourself suffering from any type of digestive disturbance such as heart burn, indigestion, constipation or a myriad of other digestive complaints. Engaging in this practice after the holidays ensures your digestion is optimized at all times.



Raw Vitality Total Health Transformation is a 30 day holistic health journey that helps you to become your healthiest you in a natural, balanced and sustainable way. Raw Vitality provides you with the tools, education, support & motivation you need to get and stay healthy naturally! You will learn natural and sustainable ways of eating including daily juicing for preventative health with lots of fun, and delicious recipes; consistent movement and exercise; healthy stress management practices to reduce the stress impact on your life and health; holistic living strategies to create greater balance in your life and reduce your exposure to harmful toxins and ways of living; and ongoing wellness coaching to support and encourage you in your journey to a more healthy you!

The 30-day Total Health Transformation Program helps you to successfully reach your health goals and intentions, reverse chronic health conditions, find your naturally balanced weight, create more energy and radiant natural beauty while bringing your total being - body, mind and spirit - into perfect balance.


Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com