Hi friends,

Sugar – it’s pretty much a dirty word in today’s vocabulary – and for good reason! As I’ve said before, sugar is toxic. It wreaks havoc on our immune systems, our waist lines, or overall health and our quality of life. I think it’s clear for most people that processed sugars and foods are a definite no-no when it comes to achieving lasting health, but what about natural sugars? Ah yes, that area is still a little bit muddy, isn’t it? So let’s try and clear a few things up!

On molecular level, all sugar is the same. Whether it’s in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be metabolized completely. And it’s this spike in insulin that really causes the problems.

Let’s break it down: an influx of sugar into your body will cause your blood sugar levels to rise rapidly. Shortly after, your pancreas will release a bunch of insulin to help clear sugar from your blood into your cells to use later for energy. As blood sugar levels go down, insulin levels return to normal. But when you eat a lot of sugar, you’re constantly calling for insulin, and that can backfire in a couple of ways. Over time, it takes more and more insulin to get the job done.

Eventually, your pancreas may just stop responding to the call. Congratulations, you’re now an insulin-dependent diabetic. And it doesn’t stop there: along the way, you’re exposing your cells and organs to chronically high insulin levels which accelerates the aging process, spurs on weight gain, increases inflammation in the body and severely suppresses your immune system, thus encouraging disease.

So what about natural sugars? Unfortunately, natural sugars like honey, evaporated cane juice, agave, molasses, maple syrup and coconut sugar have the exact same response in your body’s insulin levels as simple, refined sugars. Sure they are definitely better than processed white sugar (simply because they are less processed and some have less of an impact on insulin levels), but they by no means can be eaten in abundance, o

r even every day. Instead, these natural sweeteners should be enjoyed in moderation, such as weekend treat or special occasion.

The good news is there is one very sweet exception: fruit.

Fresh fruit, the source of real natural sweetness, is health promoting and an excellent source of calories for the human body, which is why I always advise my clients to include a variety of fresh fruit in their diet. Some people avoid fruit due to its sugar content, but simply avoiding fruits because they contain “sugar” is a misinterpretation of their nutritional value.

Fruits contain some simple sugars like fructose and glucose, however they also contain longer chain carbohydrates that take longer to digest and absorb, meaning they don’t cause the same insulin spike as simple sugars. Fruits are also fantastic health-promoters due to the presence of a host of beneficial plant compounds that aid in the digestive process. And unlike refined “sugars,” the carbohydrates in fruit are accompanied by some important co-passengers, including vitamins, minerals, fiber, water and antioxidants.

However, it’s still not a god idea to enjoy limitless amounts of fruit (we still want to focus mostly on their amazing cousin, vegetables!). I recommend clients enjoy 2-3 servings a day. For example, that’s 1 cup of berries and 2 whole pieces of fruit for a dessert or snack per day.

So now that we’re clear on the differences, how do we break free from our sugar habit completely? I always recommend a sugar detox program as the best way to kick-start your health and banish your cravings for the white stuff permanently – and luckily I have a program all ready for you to start today!

My book, 21 Days to Detoxify Your Life – Mind, Body, and Soul is a simple guide to kicking your sugar habit for good. By guiding you through small daily changes, this program makes achieving your weight-loss and wellness goals simple with big and lasting results. Filled with daily to-dos, meal plans, recipes, tips and tricks – you’ll be fully guided step-by-step and day-by-day throughout the entire program.

Together we will reset your palate and banish cravings; rebalance your body and reclaim your health; and regain your youthful vigour so you can live the energetic, strong and happy life you dream of – sugar-free!

And don’t worry – there is no starvation component to this plan! In fact, you’ll get to enjoy recipes for tons of deliciously clean eats that give your body (and your taste buds) some real lovin’.

Wishing you love, health, and happiness,

If you could choose any one thing to focus on that is really going to impact your health, your nutrition should be it. What you eat is so important – it affects your brain function, your gut health, the quality of your skin, and so much more. Your nutrition is even more important during pregnancy, as it effects the quality of your pregnancy, and the quality of your life postpartum!

In pregnancy, nutrition demands are actually a little different, and the same thing goes for postpartum nutrition. At different times, our bodies have different needs and priorities – pregnancy and postpartum are no exception!

It’s important for you to have all the information you need to be the healthiest you during pregnancy and beyond. Knowing how the demands on your body change, and what exactly you need in terms of nutrition, is going to make all the difference for you and your baby.

Why is Nutrition in Pregnancy Important?

Good nutrition in pregnancy is linked to:

My goal is to make nutrition for new and soon-to-be moms simple & easy to understand. That’s where these guides come in: The All-In-One Self Care Guide for New Moms covers all the postpartum nutritional bases, and the Fit for Two Pregnancy Guidehelps you have a fit and healthy pregnancy! Whether you need guidance in nutrition, or you need a resource to guide you through safe pregnancy fitness, I’ve got you.

Healthy Mama Protip: Invest in a good quality blender! Quality is important because a good blender should be able to make smoothies, soups, and juices easily. When eating healthy is made easy, you are simply for likely to do it! In my experience Vitamix does the best job at accomplishing this, so consider grabbing one if you don’t own it already.

Reclaim your energy and get your body back for good! The All-In-One Self Care Guide for New Moms was made just for you, mama. This guide will have you feeling ah-mazing and get you back into those skinny jeans in no time!

Your body has just done something amazing. You’ve gone through so many changes pre-baby, and of course there are going to be some changes postpartum. Here’s the deal with postpartum digestion: some of these changes might be frustrating or uncomfortable, but are also completely normal to experience.

I know you’ve already got a lot on your plate, so let me help you out. In this article we are going to talk about some of the main postpartum changes, and I’ll also give you the tools to deal with them.

Postpartum Digestion Changes ( & what you can do about them)

Constipation

Constipation is really common for new moms and can happen for a number of reasons including  supplements, stress from delivery, changes in hormones, or damage to your pelvic floor (1). Although it can cause a lot of discomfort, there are tons of ways in which you can deal with it. Whether you are already constipated or hoping to prevent it, water consumption is going to be at the top of your list. As a new mama your body’s water needs have already increased, so it’s important to drink a lot of water – this may mean even more than you were used to thriving off of pre-birth.

Adequate hydration will keep your digestive system from becoming slow and sluggish. Fibre and regular exercise are also great ways to keep your bowels healthy and your waste moving along. If you are worried to go number two due to stress or pain issues, you can try supporting your perineum with a warm cloth (2). It’s normal to be anxious about pooping after labour. Just keep in mind that if you aren’t relieved from constipation after more than a couple of days, it’s important to check in with your health care professional to see how they can help you manage it with laxatives or pain relief.

Painful Defecation

Painful poops postpartum, like constipation, are not enjoyable but are completely normal. The reason behind this is usually hemorrhoids. Hemorrhoids are especially common after a vaginal delivery, but also happen in c-section cases as well. Veins in the rectum become swollen, resulting in bleeding, swelling, and pain around the anus (3).

There are a few ways to combat hemorrhoids. You can sit on a pillow to relieve the pressure of sitting on your bum throughout the day. Gently applying witch hazel with a cotton ball can also help relieve them. Most importantly like constipation it’s important to keep up with water and fibre consumption. This will help keep your stool soft and relieve the pressure on your rectum when you go number two (3).

Incontinence

If you’re dealing with postpartum incontinence, you should know you’re not alone. Although it can be embarrassing, so many women deal with this post-delivery. Your body goes through a lot during delivery, and the muscles and nerves responsible for bowel movements can be stretched during birth (4).

Kegel exercises can help prevent faecal and urinary incontinence before birth (5). After birth, any exercises that help to strengthen your pelvic floor can help with incontinence. The pelvic floor is the muscular base of the abdomen, and getting this back to normal after labour can take time. You should not begin engaging in any pelvic floor strengthening exercises until you have been cleared by your doctor, because if done too soon it can do more harm than good.

It’s important to be kind to yourself and have patience when dealing with postpartum digestion issues, as it can take some time to get back to normal. Remember, you’re body just went through something profound, and it needs time to heal. Just know that you’ve got it in you to get back on track and deal with these issues when you’re ready to.

References:

1. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0068288/
2. https://my.clevelandclinic.org/health/diseases/4059-constipation
3. https://www.urmc.rochester.edu/ob-gyn/obstetrics/after-delivery/common-conditions.aspx
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC99311/
5. http://obgyn.ucla.edu/childbirth-and-incontinence

Whether it’s drawing a hot bath, making yourself some tea, or even just taking a moment to practice some deep breathing, we know how doing something small and simple for yourself can make you feel brand new again. The smallest of self-care moments can lead to you feeling refreshed and renewed.

And why shouldn’t you have that feeling? After all, you deserve it. That’s why in this post I’m bringing you a simple daily detox routine. Think of it as small pick-me-ups strategically placed to have you feeling amazing every day throughout the day.

1. Start the day with warm water and lemon. Yes, it sounds cliche – but there’s a reason why most nutrition experts suggest you start your day with warm water and lemon. Water is important for both digestion and detoxification,and lemons are high in antioxidants, which are ultra-important for cellular repair (1).

2. Get your sweat on. Moving your body and sweating is great for detoxification, as it utilizes the body’s biggest detox organ: your skin. Studies have shown that sweating has the capacity to help you detox from some serious substances like cadmium, arsenic, and lead (2). Of course, exercise also promotes better mood, which just another benefit.

3. Eat your cruciferous vegetables. Your liver is really important when it comes to detoxification, and cruciferous vegetables are a liver’s best friend. Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and kale support enzyme production in the liver – one’s that are specifically important to the detoxification process (3).

4. Start Dry Brushing. If you can add two minutes to your routine before your shower, you will reap the benefits. Dry brushing is just what it sounds like: taking a dry brush to your body and lightly stroking with minimal pressure. You brush from your extremities inward, directionally towards your heart. This is typically done pre-shower or bath. Not only does it help exfoliate the skin, but it also promotes movement of the lymph. Lymph is important in getting rid of any waste or toxins from the circulatory system, and it is also crucial to immune function. Keeping your lymph moving is an important part of the process, and dry brushing is a quick, easy, and effective way to support its function (4).

5. Take Time for Tea. Not only is a hot cup of tea a great way to unwind, but many of them also provide great detox benefits. Peppermint is digestion supportive, and having a healthy functioning digestive system is important for excreting waste every day. Dandelion tea is liver protective and helps keep this major detoxification organ in check (7). Whatever tea you choose, if you’re a breastfeeding mama double check that your preferred option is okay for you.

Taking a moment for tea also gives you a chance to check in with yourself and detox another way: your mind. How were your thoughts today? Were you nice to yourself? Detoxing is about more than just what you can do in your body – how you are in your mind matters too.

Whether you take these tips on all at once or add a few at a time, these steps can help you rid toxins a little bit every day leading to a happy, healthy, detoxified you!

References

1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/
3. https://www.ncbi.nlm.nih.gov/pubmed/20722931
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312397/
5. http://americanpregnancy.org/breastfeeding/galactagogues-boosting-your-milk-supply/
6. https://www.researchgate.net/publication/267031227_A_Review_of_the_bioactivity_and_potential_health_benefits_of_peppermint_tea_Mentha_piperita_L
7. https://www.ncbi.nlm.nih.gov/pubmed/23256442

When it comes to attaining that flat tummy look, the struggle is real. You might feel like you’ve tried everything under the sun to get that toned, lean look. Here’s the thing: with so much information already out there, it’s hard to weed out the good tips from the bad.  

Don’t worry, I’ve got you. In this article we are going to cover 10 of the very best flat-belly tips so you can read tips that are going to help you on your flat-belly journey and actually work.

What Works

1 – Probiotics 

You have probably heard of probiotics before, but you might still be unsure about what they are and what they do. In your gastrointestinal tract there are tons of different kinds of bacteria – some good and some bad. When the bad begin to outweigh the good, issues like bloating and indigestion can be a major issue. Probiotics are essentially capsules containing the good bacteria vital to maintaining the health of your gut microbiome (1). Taking a high quality probiotic is also an important factor, as a lot of the generic brands out there are not nearly as effective as others. I love Garden of Life Women’s Probiotic because it’s well-formulated, effective, and made especially for women.

2 – Wear a Belly Bandit 

Belly Bandit makes some truly amazing products from nursing wear, maternity support, panties, briefs, belly wraps and more. Wearing one of their postpartum girdles can help support and strengthen your midsection. Why not add an extra tool in your box to help you reach your goal? Strong core muscles are important building blocks for a flat, toned tummy!

3 – A Spoonful of Honey 

You might be wondering what this is doing on the list, but honey is actually great for helping create that toned look. Honey is a potent immune boosting and anti-inflammatory substance (2). Reducing inflammation in the gastrointestinal tract can help reduce bloating so that you can show off what you’ve got! Honey is also a prebiotic, which essentially means it’s food for your good gut bacteria! If you’ve ever had trouble with bloating try mixing honey and lemon in a glass of warm, purified water and watch it work some magic.

4 – Avoid Dairy 

A lot of these tips have to do with maintaining a healthy gastrointestinal tract and reducing inflammation, because those two factors are major reasons why you might not be getting the tummy you’re working for! When it comes to promoting irritation, bloating, and inflammation, dairy is a major player. Try avoiding dairy whenever possible by substituting with alternatives like cultured almond yogurt or using coconut cream in your coffee.

5 – Avoid Gluten 

Unfortunately it’s not just a fad: gluten isn’t great for your gut. Even if you have a rockin’ midsection, you might not be able to see it if this wheat protein is a staple in your diet. Like dairy, gluten can cause a lot of issues with inflammation and bloating (3). This can lead to constipation, which can really mess with how your midsection looks. Chronic inflammation from consuming gut-irritating foods like gluten and dairy can also promote intestinal permeability, which could lead to more issues down the road. With so many alternatives out there, it’s worth going gluten free to see the improvement in your gut function and appearance.

6 – Reduce Stress 

Are you trying everything to flatten your midsection but nothing seems to work? Chronically high cortisol levels could be the culprit. If you are finding yourself constantly stressed, you might have high cortisol levels. High cortisol can actually promote fat storage specifically around your midsection (4) – right where we don’t want it. Try asking for help, taking a step back to reprioritize, or just taking some time for yourself. I know those aren’t always easy things to do as a mom, but whatever you can do to destress can help you get back on track.

7 – Water and Fibre

Water and fibre have the really magnificent job of helping you go number two. On your journey to a flat stomach, being constipated is the last thing you need (or want!). Remember that water and fibre work together to keep things running smoothly, so it’s important to get healthy amounts of both. Fibrous vegetables like celery, asparagus, leafy greens and eggplant are great options because they also contain a higher water content, so eat ‘em up!

8 – Gentle Fitness

As important as nutrition can be to having a flat stomach, of course fitness plays a really important role too. Once you are cleared by your doctor for exercise, don’t feel pressure to go all-out. Low weight or body weight exercise that focus on strengthening your core are great ways to make progress.

9 – Use Resistance Bands

This fitness tip is really going to help you feel the burn. Once cleared by your doctor to do so, break out the resistance bands. There are so many easy exercises you can do to strengthen your body and tighten your abs with these bands. Plus, resistance bands allow you to do quick and effective workouts from the comfort of your home. I really love Hope Fitness Resistance Bands not only because they source high quality material, but also because they pair it with a mission to give back. If you need new resistance bands I highly recommend their product (pssst: you can use the code ADELEMOMOF4 for a discount!).

10 – Eat Mindfully

When it comes to food, it’s easy to get carried away – especially when it tastes good! It’s always good to check in with yourself when you’re eating outside of a regular meal. Are you actually hungry, or are you just trying to clear your little’s plate? Do you want to eat more, or do you find you use food to cope with stress? Be conscious of what you’re eating, but also be conscious of why you’re eating. This will help you focus on eating in a way that focuses in on satiating your hunger and nourishing your body (5).

What’s great about this approach is that it means you can get the toned tummy you want without diuretics, crash dieting, or heavily restricting calories – all of which are often promoted in the health community but simply won’t work.

Don’t be too overwhelmed by these tips – they might feel at first like a lot to root through, but they really will help you. Good luck on your flat-belly journey!

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5031164/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/
3. http://foodtest.com.tr/wp-content/uploads/2014/12/GA14-Biesiekierski-Gluten-causes-GI-symptoms-in-subjects-with-celiac-disease.pdf
4. https://www.ncbi.nlm.nih.gov/pubmed/16353426
5. https://www.health.harvard.edu/staying-healthy/mindful-eating

TITIKAXME | ADELE CAVALIERE – NUTRITION + FITNESS EXPERT

Meet Adele Cavaliere – TITIKA’s new Nutrition and Fitness Expert:

Adele Cavaliere is a Nutritionist, published author of the book, “21 Days to Detoxify Your Life,” is an elite fitness trainer, yoga instructor and founder of Nutri-School. Adele has worked with countless people empowering them to transform their lives, their bodies and their careers! Adele has worked with celebrities, pro-athletes and her success stories have been featured in Cosmopolitan, Shape, Fitness RX and more!

Your personal journey is a testament to how fitness and nutrition can completely change someone’s life. What is the most rewarding part of being a certified life coach for others on the same path?

Being a life coach is about empowering others in making the most of their lives. Mentorship as I see it can be the ultimate coach that will guide and motivate someone through the hustle and grind! I’ve seen it in my own life. While I had to put in the work, my mentors and coaches helped me find the necessary confidence to ascend to new heights. Highly successful people we read about today had mentors in the past and the tutelage of others got them where they are now. I believe successful people have a responsibility to relay their knowledge to others and, quite literally, change the world.

Who is the most memorable client you have worked with and why?

Hired by Muscletech as their lead Diet and Fitness Associate – I worked with many women who wanted to change their life through health and wellness. Stacy lost 93lbs working with me. Stacy never thought she would lose the weight yet alone being featured in national magazines and photo shoots! So many times Stacy wanted to give up and throw in the towel. Witnessing her pushing her own limits, her boundaries and moving past her fears was an amazing experience for me. I learned a lot about what it meant to be a successful weight loss coach. I learned how to see beyond a person’s “story” and help them tap into what they are really capable of when someone believes in them.

What are three changes our T-Girls can make right now for better health and overall balance?

Create a morning ritual! The morning routine literally creates the tone for the remainder of your day. No matter how terrible yesterday was or how much you have to do today, the morning routine is your daily constant. Whether you dedicate this time to working out, yoga, meditation, sipping on herbal tea or taking a walk – it’s essentially the time you allocate towards yourself, every day, no matter what.

Focus on gratitude! The same effort that goes into eating healthy and staying active should also be directed towards positive thinking. Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.

Go Green! Add a serving of vegetables to each meal. Our new green best friends tend to be among the most nutrient dense of foods, meaning they have the most nutrition value per calorie. They fill you up faster and supply your body with vitamins, minerals, and antioxidants. Try to get a variety of veggies in your diet, and make sure to include leafy greens like rapini, kale, spinach and asparagus.

At TITIKA we prioritize versatility and function in all of our items. How important is versatility in your own life?

Change has always been and will always be a recurring theme in my life. Because of it, I have learned from an early age that a grateful attitude and open mind can help me succeed in any situation. Versatility exposes new ideas, which excites me because it means it is an opportunity to improve myself. As a mother, and through my career – I want my children, clients and students to be inspired to try new things and challenge their limitations. When people are excited about improving their own lives, it makes for a much more valuable and memorable experience!

Which health practice/ritual do you do every day that more women should know about?

Over the last few years, I have placed a lot of effort to be as natural as possible when it comes to my beauty and home cleaning practice. Did you know that the average person smears, lathers, rubs and sprays, 10-20 different skin care products on his or her body every day–and since our skin acts more like a sponge than a barrier, we absorb the nearly 130 chemicals we regularly expose ourselves to. Cosmetics companies and the FDA maintain that these chemicals are safe, and many of them are–in small doses at least. But consider that the average woman wears makeup every day, and you begin to understand how a little dab here a quick spray there begins to add up.

The fact is, no one really knows how certain chemicals affect us over time, or how they react in our bodies in combination. There are now over 56 chemical free brands – so there really is no excuse more than ever to go chemical free! It doesn’t just start from what you put on your skin…take some time and research the products you are using to clean your home or wash your clothes. Chances are, these products are just as toxic and create a chemical toxic environment!

TITIKA has recently launched three new collections: Active, Go-To and Black. Which one’s your favorite and why?

I live and breathe in my workout gear – literally! I need a workout ensemble that will translate from the gym to the office to the just about anywhere! I want to feel confident, stylish and hugged in all the right places when I wear my workout gear. The TITIKA Active line gives me everything I want and more in a couture one-of-a kind look that yells FABULOUS! From graphic crops to zip up jackets to training leggings with unique style – this line by far is my closet go to!

Lastly, what are you looking forward to the most as TITIKA’s new Fitness and Nutrition Expert?

Healthy eating and exercise changed my life. I went from being very overweight and unhappy in many areas of my life to ultimately creating a life and business that I am incredibly proud of. Throughout my own weight loss transformation – exercise became my drive, my outlet, my motivation and my personal power. Nutrition and fitness are my life’s passion – and changing the way you eat and move can create opportunities and open doors you never thought possible. I love motivating and inspiring others to live their best possible life – I am excited to share my knowledge and experiences with a community of women who are all about looking and feeling ah-mazing from the inside-out!

INSTAGRAM: adele_cavaliere

FACEBOOK GROUP: https://www.facebook.com/nutrischoolwellness/?pnref=lhc

TWITTER: https://twitter.com/adelecavaliere?lang=en

WEBSITE: www.adelecavaliere.com

AMAZON: https://www.amazon.ca/21-Days-Detoxify-Your-Life/dp/146211525X

Becoming healthy is the most common New Year’s Resolution for a good reason. It is one of the core resolutions which all other resolutions depend on. Without vibrant health and wellness, how can we begin to really enjoy life to its fullest? However, I want to make it clear that detoxing is NOT about deprivation – subsisting only on green juice or lemon water and spending your time in the bathroom doing endless coffee colonics. Instead, I want you to think of a detox simply as a way to reset your body and give it a chance to get back to its homeostatic (or balanced) state. Cleansing is about incorporating more whole, fresh produce into your diet – such eating more salads, drinking green smoothies, and enjoying warming soups – while also removing the sugary, processed foods that cause toxicity in the body.

Of course if you want to do a 1-3 day juice fast to jump start the detox process, then by all means go for it! But it’s not necessary. In fact, you can reap a lot of benefits from simple daily changes that will greatly impact your health not only this year, but for all the years ahead. Here are my favourite detox tips to get you (and your health) to the best start possible this year:

Sip a Cleansing Morning Elixir of Lemon Water with Cayenne

Don’t worry – this is absolutely NOT me promoting a crazy cleanse where all you drink is lemon and cayenne pepper water for a week in order to achieve drastic weight loss. But there are amazing benefits to starting your day with this easy-to-make cleansing drink.

First, Lemon is a natural detoxifier as it’s full of vitamin C, which transforms toxins into digestible material that you can then eliminate. Lemons are also packed with the antioxidants potassium, calcium and magnesium, which combat disease causing free radicals in the body. It’s also known to stimulate the liver’s natural enzymes by helping to oxygenate the body. The cayenne pepper stimulates the circulatory system by opening the capillaries, aids digestion, and helps regulate blood sugar. Furthermore, it increases the temperature of your body and kick-starts your metabolism, which, yes, can help you to lose weight. Be sure to always buy non-irradiated cayenne pepper (and all spices) since irradiation negates the health benefits of spices. Tip: drink the mixture right after making it as letting it sit will cause the pepper to diffuse, resulting in very spicy water!

Morning cardio

Morning cardio, or fasted cardio as it’s known in the fitness word since you do it on an empty stomach, is something I advise all my clients to try and incorporate 1-2 times per week. Why? Doing cardio in a fasted state can increase fat burning from targeted stubborn areas, helping you to see faster results. Another benefit that comes with doing your exercise first thing in the morning is that it gets your metabolism revved for the day. Plus – doing your workout first thing helps you start the day with a positive feeling of accomplishment while decreasing the likeliness of you skipping your workout entirely (which can happen after a busy day).

Fiber and digestive enzymes with meals

You’ve probably heard it time and time again that you need to be eating more fiber in your diet. Not only is this part of a healthy diet that will contribute to weight loss, but it’s also an essential way of cleansing the body in its most natural form. Our bodies, particularly our digestive tracts, tend to hold onto substances that enter over time. This may be toxins, preservatives from foods that we eat, or just waste that is not being properly eliminated by the body. Whatever the cause, the end result is that you may feel bloated, weighed down, unusually tired, and sick. Fiber helps to keep the digestive tract working properly. This means that all toxins, excessive waste, and anything else that has built up in the digestive tract will move through rapidly. You feel healthier and your digestive process works in the way that it is intended to. Just make sure to start slowly to avoid adverse effects!

Digestive enzymes in supplement form are also a great way to improve digestion, elimination and ensure we are absorbing all the vitamins and minerals from our food. Taking digestive enzyme supplements for a period of time can also help our bodies engage in on-going detoxification and remove the old, diseased cells and tissue before they build and cause problems for us. Taking one capsule with each meal usually does wonders for my clients!

Eliminate Sugar

I know you’ve heard this before, but sugar really is poison for our bodies. But perhaps what you didn’t know is that sugar is also sneaky, creeping into our foods under a variety of names, including glucose, fructose (as in fruit sugar), lactose (as in milk), sucrose (as in table sugar), maltose or malts (as in rice malt), jam (contains concentrated juice, which is high in fruit sugar), maple syrup, corn syrup, palm sugar (traditionally used in macrobiotic cooking), and the very deceiving organic brown sugar, which is not all that different from white sugar. Even alcohol is a sugar. All of these sugars are problematic in many different ways – from systemic inflammation, weight-gain, chronic fatigue, acne, mood disorders and too many others to count! But here comes the good news: we do not have to give up the sweetness of sugar in order to be healthy; we just need to replace it with the whole, natural alternative – fruit! During a detox, try and stick with fruits with a low glycemic load (which means lower in sugar) such as fresh berries or apples, and eliminate all other sugars, even natural options like honey, to help your taste buds and cravings reset post-holiday sugar binge!

Eliminate Dairy

Milk – does it really do a body good? In my opinion, no. Our bodies were designed to be weaned off milk as children and as a result many of us are lactose intolerant as adults (about 65 percent of the human population has some level of lactose intolerance after infancy). Even if you are not lactose intolerant, digesting dairy products places a heavy burden on our body’s detoxification system, which is why it’s crucial to eliminate them during a cleanse (if not forever!). Another major issue with dairy consumption is the antibiotics you get in your daily glass of 2{f8b3c30a7d782a2db2561023856fa35f4413de809882d9e5eb69c8ab5d10c4a9}. Antibiotics are given in mass quantities to dairy cows to help prevent infection, but great concern has been raised over the consumption of these antibiotics through the milk supply, which greatly impacts the microbe balance in your gut, causing issues like parasites, candida and dysbiosis which wreak havoc on your digestion and your health. Instead try homemade or organic store-bought nut or coconuts milks.

Yoga

Most forms of vigorous exercise stimulate all three systems of elimination to some extent, thereby helping the body in its quest to cleanse and detox. But yoga, with its focus on systematically stretching and compressing every part of the body, is particularly well-suited to keeping the waste-removal departments of the body functioning well. Even the Yogic breathing plays an important role in promoting detoxification by helping to clear out carbon dioxide from the lung tissue while stimulating the organs of digestion. And it’s not just about the physical! Yoga is a great way to mentally detox, helping combat stress, anxiety and bringing awareness back from the chaos of your mind to the present moment. Try and incorporate a daily practice into your routine, even if it’s just 10-15 minutes of a few relaxing poses and stretches.

Green smoothie for Breakfast and dinner

Though you never want to go to extreme measures where your diet is concerned, there are some ideas that can work wonders. When it comes to naturally cleansing the body a great measure can be to replace one or two meals a day with a detoxifying smoothie. This isn’t extreme and won’t cause any harm, but it can be exceptional for getting rid of the substances that your body doesn’t need while giving your overtaxed digestive system a break. In fact, turning to a smoothie as a meal is a great way to jumpstart your metabolism while feeding your body some easily absorbed nutrients! You will notice that natural energy that you feel and may even notice that some of the symptoms that you suffer with daily are gone with this natural boost. Try and use lots of green leafies, such as spinach and kale, which are great for detox and liver support, along with your favourite fresh fruits, nuts and seeds.

Detoxing Holistically

When we talk about cleansing the main focus tends to be on the physical aspects, but a focus on rebalancing your mind and spirit is arguably as important. After all, stress, negativity and poor self-esteem are just as toxic to the body as any junk food. This is why I emphasize the importance of doing a “holistic cleanse” with all my clients, addressing ways to improve mood, increase self-love and ensure they are the happiest and healthiest people they can be.

Journaling

Not only does research show that keeping a written account of your health and weight-loss efforts DOUBLES your chances of success, but it also shows it is extremely effective in helping reduce stress, clarify thoughts and feelings, and giving us a deeper understanding of ourselves. Studies also show that writing down all the things we are grateful for has amazing benefits in improving mood and with it our health. Try taking 5-10 minutes each day to write down your feelings, thoughts, and accomplishments for the day.

Affirmations

We can be our own worst critics, letting negative self-talk take over our minds and wreak havoc on our health. It’s time to turn the internal conversation around with positive affirmations! Why do affirmations work? They work because whatever you verbally repeat to yourself will influence your thoughts and eventually change your beliefs. Some great mantras to repeat to yourself during a cleanse could be, “I am becoming lighter and more balanced each day” or “I deserve perfect health and happiness”. Repeat your chosen mantra many times throughout the day to empower your success!

Vision board

A vision board is a simple yet powerful visualization tool that manifests your dreams into reality by activating the Law of Attraction to bring what you desire most into your life. The idea behind this is that when you surround yourself with positive images of who you want to become, what you want to have, where you want to live and the things you are grateful for, your life changes to match those images and those desires. And it’s easy! Just begin by cutting out images and phrases of the things you love and want to see in your future onto a large pin board or piece of cardboard in any way you desire. When finished, place it in a position where you can look at it daily for continued inspiration.  You can also use Pinterest if you are more digitally savvy!

We live in a busy world with hectic schedules, deadlines, and seemingly endless obligations, making it seem like we don’t have time to focus completely on our health. This is where a mini (but mighty!) detox is perfect. It does not take up too much of your time, it’s easy to follow, and most importantly, it works incredibly well! My Sugar Detox is designed to help you jump start quick weight-loss; cleanse and detoxify your body; and revitalize your mind and spirit so you can move forward on your path to wellness feeling fresh, restored, and motivated towards lasting change. Check it out here!

Need a custom approach? Take advantage of my one-on-one New Year Weight Loss Package. Email me directly to find out how you can get started today adele@nutritionbyadele.com

Are your sleep patterns sabotaging your weight-loss efforts?

So you’re hitting the gym on the regular and filling your plate up with all the right foods – but how are you sleeping?

We all know the benefits of a good night’s sleep, most notably that feeling of waking up alert, refreshed, and rejuvenated! Unfortunately, quality sleep doesn’t always come easily. How many times have you found yourself awake in the wee hours of the morning, tossing and turning, willing yourself to just go to sleep already? Well you’re not alone. I used to suffer from terrible insomnia, often lying in bed running through my “to-do” list, stressing about upcoming deadlines, and doing the dreaded “sleep math”. You know what I’m talking about – the old “if I go to sleep RIGHT NOW I’ll still get x hours of sleep.”

Not only does poor quality sleep affect your energy levels, your skin, and your general sense of well-being, but it can also be sabotaging your weight-loss efforts. More often than not people fail to make the connection between good sleep habits and weight-loss, but quality sleep is a vital component of any successful weight-loss endeavor. In a recent study, researchers identified two hormones, leptin and ghrelin, as having a major influence on appetite, fat storage, and cravings. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. When you don’t get enough quality sleep, leptin levels drop, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated and you want more food. These two factors combined can set the stage for overeating and cravings – a situation that is hardly conducive to losing those unwanted pounds!

But achieving quality sleep is possible by following a few guidelines. Here are a my top tips on how to wake up fresh-faced and ready to take on the day – instead of rolling out of bed looking like an extra from “Walking Dead”!

1. Ditch the Afternoon Coffee

We all hit that afternoon “wall” sometimes, often looking to a quick coffee (or any caffeinated beverage) for a much needed pick me up. But although caffeine provides you with a burst of energy by stimulating brain activity, this stimulation often carries over into sleep, disrupting normal sleep patterns and affecting the quality of sleep you’re getting. I’m not asking you to give up your morning coffee, but try and avoid consuming all caffeinated beverages less than five hours prior to bedtime.

2. Turn Out the Lights – ALL the Lights

Any light in the room can upset the release of melatonin, a hormone secreted from the pineal gland that triggers sleep. If there is any light in the bedroom (from the bathroom, outside street lights, or your alarm clock), it can interfere with melatonin secretion. If you must use a digital alarm clock, turn it away from the bed and invest in some pull-down blinds to make your room as dark as possible. Sleep masks are also a good option.

3. Lower the Temperature

For most, the ideal temperature for sleep is somewhere between 60 and 68 degrees F (or 16 to 20 degrees C). This is because a mild drop in body temperature induces sleep, and this is easier to achieve when you are in a cooler room. You might need to play around with the temperature to find what’s right for you, but try and set your thermostat to the right temperature a couple hours before bed to give your room time to cool down. If you don’t have control via a thermostat, try using a fan to help cool things off instead.

4. Avoid the “Blues”

Light, or the lack thereof, plays an enormous role in the regulation of our cycles, especially our sleep cycle. And it’s blue light specifically that appears to monitor our sleep patterns the most. When we are exposed to blue light, our bodies limit the production of melatonin, and we stay alert and awake; in the absence of blue light, melatonin production ramps up, and we get sleepy. During the day, blue light (natural or unnatural) isn’t a problem because we’re supposed to be awake. But at night, when we’re “supposed” to be getting ready to sleep, we tend to sit in front of blue light-emanating appliances (such as our cell phones, TVs, tablets, and computer screens) and our sleep suffers for it. Make a habit of “powering down” at least an hour or two before bedtime, turning off the computer and the television. Instead, use that fantastic brain of yours and read a good book! But try and avoid anything too intellectually stimulating (such as the newspaper), as this may create mental chatter that will keep you awake.

5. Establish a Sleep Schedule

Setting a specific sleep schedule can be difficult for some, but it truly works in helping you obtain a quality night’s sleep. Try and go to sleep and rise at the same time every day, ideally going to sleep no later than 10 p.m. Also (and you’re going to groan at this one), don’t sleep in on weekends! This will not only upset the routine you are trying to establish, but the sleep you get before midnight is much more valuable than the sleep you get after. If you need more sleep, it is better to go to bed early the next night.

6. Improve Your CAR (Cortisol Awakening Response)

When we wake in the morning our bodies experience a spike in cortisol levels that energize us and bring about feelings of wakefulness. The more we strengthen this occurrence, the better we sleep, since feeling more awake in the morning means feeling more tired at night!

One easy way to do this is to expose yourself to sunlight first thing in the morning, even if it’s just a quick 10 minutes. If you are lacking for natural sunlight, a sun lamp is an excellent alternative, and, like the real thing, it offers an excellent dose of vitamin D, which helps boost mood and improve overall health. It may also be helpful to take a vitamin D supplement in the morning.

7. Say Hello to Tryptophan and Calcium

Tryptophan is a precursor to the brain chemical serotonin, which triggers proper melatonin release. Calcium has a calming and relaxing effect on the body that helps ease you into a proper and deep night’s sleep. Take advantage of these natural sleep aids by incorporating them into your daily diet. Not sure there to find these magical sleep inducing ingredients? Common foods like turkey, organic plain yogurt, spinach, and kale are great places to start.

8. Sssshhhh! Quiet Please.

This can be hard with family, significant others, or roommates in the picture, but exposure to noise makes it hard not only to drift off, but it also affects the quality of the sleep itself. Outside traffic noise, sounds from the TV downstairs, or a housemate talking too loudly on the phone – all saboteurs of a good night’s sleep. If the problem is other members of the household, simply asking them to keep it down will work for you. If the issue is environmental noise, then you may want to try incorporating white noise into your sleep routine. White noise effectively blocks out other noise while also giving your brain enough sensory stimulus not to wake up at the slightest sound. Your white noise can be as simple as the sound of a fan, or you can go the techier route and try a sound machine. Whatever lulls you into a gentle and restful sleep!

9. Start Journaling

You may already be keeping a food, exercise, and mood journal (if so, good for you!), but studies show that writing about your day’s events and listing things for which you are grateful right before bed has a calming and peaceful effect on the mind. So take 15 minutes before bed to record your goals, dreams, and any positive thoughts and drift into a happy sleep!

10. Invest in a Quality Mattress

A quality bed is one of the best investments you’ll ever make. After all, you sleep in it every night, don’t you? And it doesn’t have to break the bank. In fact, some say that the fancy Tempurpedic mattresses can actually negatively affect sleep by forming to your body and thus increasing body temperature. If you’re not already sleeping on a quality mattress, get one! If you can’t afford a new mattress at the moment, start saving for one today by setting aside $50 – 100 per month to buy a new one. Trust me – it’s worth it!

I can’t promise that following these guidelines will ensure a Disney style morning, waking up with a happy song on your lips while birds help you bathe and dress. But I can guarantee that by incorporating these changes into your sleep routine, you will wake feeling more like the best version of yourself – and not your zombie doppelganger!