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TRAVEL TIPS FOR STAYING ON TRACK WITH YOUR NUTRITION

TRAVEL TIPS FOR STAYING ON TRACK WITH YOUR NUTRITION

Planning ahead and being prepared goes a long way to staying on track with your healthy lifestyle when you are traveling. Traveling is typically out of the daily routine for most people. Many times we are on the run and following a schedule, and it always seems easier to grab something on the road, or at the airport on travel days. Unfortunately, many of the options available to the average consumer are typically not very healthy. I like to set myself up for success with my nutrition to nourish and support my body when going on vacation.

When most of us are on vacation, we like to allow ourselves food/drink items, that you would normally not consume on a daily basis at home. It is important to give ourselves grace, and enjoy these “treats” while doing something out of our normal life, while allowing them in moderation on vacation. To treat yourself at every meal with an alcoholic drink and/or a non compliant meal, would eventually add up in calories and inflammation. I suggest enjoying certain moments throughout vacation consuming what you desire, and then also maintaining balance with other food and drink items that you have purchased or brought with you.

                           

Many times my husband and I choose to stay at an AirBnb instead of a hotel so we have a kitchen to cook in for some of our meals. We do love to treat ourselves when on vacation, but it’s also nice to not treat ourselves every meal while we are on vacation. If hotels are your travel game, then at least load up on some healthier snacks like fruit, nuts, bars, yogurts, and waters for your room. It’s helpful to stop at a grocery store at the beginning of your vacation to pick up snacks, drinks, and/or food to cook for your vacation. Making sandwiches for your travel day is great whether road tripping or flying on a plane. If you happen to be flying to your destination and road tripping from there, I suggest packing a foldable cooler or buying a disposable one at your destination for your trip.

                                                 

My favorite travel snacks for road trips or air travel are listed below:

  • bars – RX, Lara, Thunderbird are some of my favorite grain free brands
  • cut up veggies like celery, bell peppers, cucumbers, baby carrots
  • cherry tomatoes
  • grapes, bananas, apples, cherries
  • jerky (no sugar added) – Chomps, Nicks Sticks,
  • nuts (dry roasted or raw)
  • dried fruit (no added sugars)
  • chocolate bar – Hu, Blue Stripe, Bronners
  • granola – Purely Elizabeth, Paleonola, Grandy Organics
  • yogurts (no sugar added) – Harmless Harvest, Culina, Laava
  • seltzers and water (no added sugar)
  • olives
  • hard boiled eggs
  • cured meats (no sugar added)
  • healthier chips like Siete – cooked in non seed oils
  • crackers like Simple Mills, Cult Crackers – grain free
  • nut butter (no sugar added) for apples and bananas
  • tin fish like mackerel
  • apple sauce in a pack – Once Upon A Farm, Santa Cruz,
  • fruit snacks – That’s It, Solely

Happy healthy travels! What do you like to bring to snack, eat, and drink on during vacation? Comment below!

 

CHECK IN WITH YOURSELF

CHECK IN WITH YOURSELF

As we are approaching July 1st, six months after the calendar year has begun, it is a wonderful time to check in with yourself and see how you are doing so far this year. How are you really? How are your intentions for this year coming along? Have you set goals and started working towards them, or maybe even achieved them? Have you started implementing healthy choices or rituals in your life to support your lifestyle? Take this time to reflect on the past year, write down and acknowledge your achievements thus far, write down the intentions you are currently working on and the ones you have not yet acted on.

If you struggle with setting intentions for yourself, I wrote an in depth blog in January earlier this year on exactly how to do this for yourself, check it out! Looking over my intentions this year, I am proud to see some that I have already accomplished, and new rituals that I have implemented in to my daily lifestyle. I also see intentions that I am currently working on, and other that I have not yet started to implement. I am looking forward to tackling some of these intentions throughout the rest of this year. Acknowledge yourself and be proud of the intentions you have set forth and completed this year, I am proud of you! Also, be sure to give yourself grace for the intentions you have not yet implemented.

One intention of mine was to drink more water and track it. I was tracking my daily water consumption, and was able to increase the amount so regularly that I no longer need to track it, drinking more water has now become a habit for me!

Another intention of mine was be the best version of myself and show up for myself. This is an intention that I continually work on, and do need to remind myself from time to time to check in with myself.

I am excited to start learning how to play my new crystal sound bowl, as I had an intention for this year, to learn a new activity or hobby. I have yet to learn how to play this bowl, but I will this year as I am one step closer having acquired a crystal sound bowl this year on Mother’s Day from my husband Dave.

I look forward to working on other intentions I had for this year and implementing them into my life. We grow as a person when we try new things and step out of our comfort zones. Learning and dreaming do not have to stop once we are no longer an adolescent. A mantra I wrote to myself on January 1, 2024 was this, my mind and body are strong and healthy, i am strong and healthy. Writing down this mantra reminds me that I have already been implementing another one of my intentions, it’s become second nature for me to incorporate a second meditation or yoga practice in to my day. I am grateful for my intentional growth in my journey, I truly hope the same for you.

 

 

The Good Phyte

The Good Phyte

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I have heard about enzymes over the years and the importance of them. Only recently have I started to dive into the why and how. Enzymes are primarily proteins, though some are RNA molecules which translate the information from DNA to proteins. Each cell contains thousands of these enzymes, providing specific help with functions throughout your body. Enzymes speed up chemical reactions within cells. They provide support for many processes within the body. Some examples of these processes are the digestion system, DNA replication, hormone production, nerve function, and cell regulation.

For the purpose of this blog I will be focusing on a particular digestive enzyme called phytase that I discovered recently through a post from Mathew Embry, founder of MS Hope, about the company The Good Phyte. But before we dive into phytase, let’s talk a bit about digestive enzymes in general. This type of enzyme helps break down food into nutrients, these in turn give you energy. Digestive enzymes are a protein that speeds up metabolic processes within our body. These enzymes move out of the body with digested food 2-5 hours after ingestion. Below you will find a list of the most common digestive enzymes.

Not listed on this list is phytase a digestive enzyme that breaks down phytates. I recently discovered the company The Good Phyte, they produce two different supplements that contain phytase. As mentioned, phytase breaks down phytates, if these phytates are not properly broken down they become anti-nutrients, depleting your body of minerals that it needs to thrive. Phytates are found in numerous whole foods, primarily nuts/seeds, legumes, and grains are the main culprits. Not only does phytase make minerals in food more bioavailable, it also allows vitamin supplements to reach their full potential. I also have found my bloating to go down around meals that contain phytates when I take the supplement IB Defense from Good Phyte. In addition to my digestion improving, I have found an increased amount of focused energy throughout my day since taking Immunity from the Good Phyte. The phytase allows my body to access the vitamins and minerals I consume more efficiently, along with the added iron and zinc in the Immunity product, I have more overall energy. My strength workouts have been consistently improving along with running. I had not been a runner for many years, but last moth after starting to take Phytase, I decided to sign up for a 10k at the end of May. My training is going great and I am looking forward to the race!

For those of us who have chronic conditions, it may be essential to consume digestive enzymes. As for those of you with no chronic conditions, I still would suggest looking in to digestive enzymes, more specifically phytase. Before taking these types of supplements be sure to consult with your medical provider to see if enzymes are a right fit for you!

OATS – FRIEND OR FOE?

OATS – FRIEND OR FOE?

I am asked as a health coach often, are oats good for you? This question does not have a black or white, yes or no answer. The answer is more extensive and based on a variety of variables I will describe below. Oats can be a healthier form of a grain than others, they are also gluten free by nature. Read your labels when purchasing your oats, I stick to gluten free, organic oats.

– Benefits of Oats:

  • NUTRIENT RICH – great source of nutrients like fiber, protein, vitamin B, minerals, and anti-oxidants.
  • BLOOD SUGAR CONTROL – the soluble fiber in oats can slow down the absorption of sugar into the bloodstream, which may help regulate blood sugar levels.
  • PROMOTES DIGESTIVE HEALTH – the fiber in oats may promote regular bowel movements and support overall digestive health.
  • HEART HEALTH – oats contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels, reducing the the risk of heart disease.

– Downsides of Oats:

  • HIGH PHYTIC ACID CONTENT – phytic acid may be an anti-nutrient for some which can bind to minerals like magnesium, calcium, iron, and zinc, potentially reducing their absorption within your body. Soaking or fermenting oats before consumption can reduce the phytic acid load.
  • POSSIBLE GLUTEN SENSITIVITY – sometimes oats may contain gluten if the oats are grown in a field near a wheat field, or processed in a facility that processes gluten containing grains. These oats may be cross contaminated by these gluten grains which can be problematic for those with celiac disease.
  • BLOATING – folks who are not accustomed to high fiber foods may experience gas, bloating, gastrointestinal discomfort when consuming oats – gradually increase consumption of fiber and stay properly hydrated.

FAVORITE TYPE OF OAT – ORGANIC, STEEL CUT OATS

You may wonder why are steel cut oats my favorite type of oat for folks to consume, here’s why. Steel cut oats are made by chopping oat groats into small pieces with small blades. This process makes steel cut oats less processed than rolled or instant oats. Being less processed means that steel cut oats will retain more of their natural nutrients. Steel cut oats have a lower glycemic index compared to instant oats. This means they cause a slower, more gradual rise in blood sugar levels, promoting better blood sugar control and reducing the risk of insulin spikes and crashes. Steel cut oats may promote long lasting energy. Being a complex carbohydrate, steel cut oats can provide a steady and sustained release of energy, making it a great choice for a nutritious breakfast without causing a sugar spike or crash throughout your morning. Steel cut oats are best when slow-cooked. This process may take longer to prepare compared to quick-cooking oats, but the nutritional value and potential health benefits make them a worthwhile addition to a balanced diet for those seeking to prioritize whole, minimally processed foods and optimize their overall health and well-being.

OAT MILKS – UNSWEETENED, ORGANIC 

Oat milk has gained popularity as a dairy alternative due to its creamy texture, mild flavor, and various health benefits. Along with all the benefits listed above for oats, oat milk is also environmentally sustainable when compared to dairy milks. Oat cultivation can also improve soil health and reduce greenhouse gas emissions. There are quite a variety of oat milks available to the general public, it is important to read labels! Many oat milks are loaded with sugars, binding agents, inflammatory oils, and pesticide loaded oats. Living in Colorado one of our favorite milks is Oatis Milk available for purchase at local markets and available for delivery in Boulder Longmont.

Some brands available in national grocery stores that I would recommend are Oat Malk, Oat-ly unsweetened, and Califia.

 

Hoping this blog has answered a few of the oat questions you may have had. Always listen to your body and if oats do not resonate with you, there are numerous other healthy grain options  you may enjoy!

LOVE

LOVE

Love, starts from within. When most people think of love we think of loving another person or animal. These relationships are extremely important in our lives, at the same time so is self-love. Self-love is crucial for us to also love one another. Loving others starts with loving yourself first, if we do not love our self first, it may be more challenging to love others. Self-awareness is having a healthy understanding of your strengths and weaknesses. Self-awareness helps to enhance self-love. Self-love does not typically come instinctually for most of us, luckily it is a skill that you can develop.

There are many ways to express self-love:

~A daily meditation or a breathe work practice that incorporates presence

~Gratitude journaling

~Positive self talk

~Engaging in activities that make you happy

~Create and enforce healthy boundaries, surround yourself with those who respect and support your boundaries

~Self-care practices – baths, massage, dry brushing,

BENEFITS

  • lowers stress
  • instills empathy – having compassion for others
  • teaches how to conserve your energy and know where to give it

What will you do for yourself to express self-love? What will you do to express love for another being? Both types of relationships are important for all of us to enhance our overall feelings of positivity. As we are in the month of “love”, be sure to not only express acts of love towards others in your life, but also to yourself ♥

 

 

Intentions for the year

Intentions for the year

The start of a new year is a great time to set intentions for ourselves in our lives. Throughout the year it is easy to get caught up in all the things we need to do, the routine of life, and staying stuck in habits that may not serve us. An annual tradition for my husband and I on New Years Eve is to tell each other what we are grateful for from the previous year. Then on New Years Day, we write down our intentions and goals for the new year. I enjoy writing them down so then I have them on paper to read and reflect upon throughout the year. If you are not sure where to begin to set your intentions, here are some ideas to get you started.

Take time to reflect and write

Reflection is easily something you can do alone and on your own time. Create a peaceful space with no distractions and take some quiet time. You could start by asking yourself questions about yourself and your values. Conversations can help reveal a lot about ourselves, too. It may be fun to gather a virtual group and share the growth and struggles of this past year. Either way, make sure to write down some thoughts. Writing expressively about thoughts and feelings can help with happiness and coping. It can also help us make sense of our thoughts.

Start with the why

Intentions aren’t about the action plan—they’re the values and desires behind the plan. Intentions can work without goals; goals are much harder to achieve without intentions behind them. Without the why, resolutions and goals can feel empty or start out of guilt or comparison. While intentions can serve as the foundation for goals and resolutions, they’re also free of any timelines, numbers, or measurable results. The goal might be to cook one new meal a week, but the intention or value behind it would sound like nurture creativity or take care of my health.

Make it clear, memorable, and repeatable

Once you’ve gotten clear on how you want to live out this next year, it may help to have a short phrase or one word to sum it up. Whether the words are centered around health, relationships, or personal growth, it’s important that they’re memorable and inspirational l for you. One good rule of thumb could be that if it doesn’t fit on a sticky note, it won’t be easy to remember and repeat. To help remind yourself of your intention, you could draw or write notes and put them around your home—and then make sure to move them around every so often to keep them noticeable.

Give yourself an intention ritual

Rituals are little ceremonies and can look like many different things:

  • burning a candle or sage
  • making art
  • playing music
  • going to a special location and saying your intention aloud

Rituals certainly aren’t necessary, but they symbolize transitions and can help the brain register that something new is happening. Rituals can be as creative, quiet, or adventurous. Whatever you want this next year, or even the next few months, intentions can help you set a path to get there and stay on it when plans go awry. 

Mindset Matters

Mindset Matters

“The mind is everything. What you think you become.” Buddha

What we think, say and tell ourselves does directly affect our overall well-being and health. Having positive or negative thoughts do matter. It is not realistic for a human to be happy all of the time or feel 100% physically in tip top shape all of the time, but we do have the ability to shape and reshape our responses and reactions to life and relationships. A mindset refers to the way people see their intelligence, abilities, and personal qualities.

Let me give an example that I have experienced in life. When I had torn my ACL on my right knee and went through surgery to repair the knee, focusing on the positive, and not the negative was important for my healing process. It was easier to complain about the pain and the fact my knee was not the same as it had been prior to the accident and surgery. Instead of having my mind focus on what my knee was unable to do, I began to focus on the things my knee and body were able to do. Every day I reminded myself that I am strong and healing, my knee is strong, my body is healthy, these positive affirmations promote a positive sense of well being and support my body within the healing process. Our body listens to our minds.

When your mind shifts, the world shifts.” Have you ever noticed that when you are intentional with your thoughts, they tend to manifest? These thoughts can be positive or negative and the same outcome will occur. I prefer having a life filled with positive vibes and manifestations than negative as most of us generally do. You are probably thinking, Alison no one can be positive all the time. Yes, I agree, but we can control our reactions and responses as mentioned earlier. If you can focus on the positive vibes and feelings, and not the negative, you will attract more positive energy in to your life. This is an important thought when we look inwards at ourselves. Many of us may be our harshest critics, we need to reverse this way of thinking and look at ourselves with less judgment and with more love.  Speak kindly to ourselves, give ourselves grace, remembering that the first time at anything is always the hardest for anyone! If we practice this habit with ourselves, we can then extend our awareness and positive vibes outwards to our community. This in turn leading to a positive mindset for ourselves and for others in the world.

FALL CLEANING – PHYSICALLY AND EMOTIONALLY

FALL CLEANING – PHYSICALLY AND EMOTIONALLY

Feeling the cool crisp air upon my skin, the leaves crunching under my feet, experiencing less light each day, are all signs that fall is here. I love this time of year, a season of change. It is a time to let go of summer and prepare for winter, physically and emotionally. Similarly to trees that lose their leaves in the fall, it is important for us to shed and let go of things and emotions that are no longer serving us.

Growing up we always did “fall cleaning”. It is a great time to go through your closets, cabinets and bins. Make piles of items you may keep, donate, repurpose, or throw away. From there, clean out the spaces you have decluttered with a natural cleaning solution such as white vinegar, boiled water and lemon juice. I experience a sense of accomplishment when I complete fall cleaning within my home. It also feels wonderful to give back to others and donate clothing and items to others in need.

Other areas of your home that are important to clean in the fall before the winter comes are your outdoor spaces, also referred to as “fall cleanup”. Clean out debris in your gutters, decks, and lawn, empty the water from your hoses and blow out your sprinkler lines if your area if it will hit freezing temps or lower.

Cleaning up our living spaces in the fall not only helps us to declutter our lives physically, it also helps us to destress. When we tidy up and clean our homes, this may lead to less anxiety for folks as they may feel a sense of control and organization within their home. Working on our overall wellness encompasses many components. Our emotional health is just as important as our physical health. As we approach the shorter, colder days, I suggest for those to be mindful of their emotions. Practicing acts of self care during these months are especially important to keep our attitudes and energy positive and happy.

Producing positive emotions like calmness and a sense of well being are some benefits we gain when we clean up our physical and emotional spaces. It is important to take the time, I suggest seasonally when autumn and spring are here to dive in and explore, declutter and recharge!

 

Farmers markets and why they are so fantastic!

Farmers markets and why they are so fantastic!

Farmers markets continue to gain popularity in modern times for a multitude of reasons! Between fresh, local, seasonal whole foods, flowers and veggie starters, homemade baked goods, artisan crafts and jewelry, live music, food trucks, and community involvement, there are many reasons why farmers markets are so fantastic! If you have not been to one, I strongly encourage you to check one out in your area this weekend!

Attending farmers markets are a great way to support your community. It is a place where farmers can sell their food and products directly to the consumer, you! Not only are you enjoying the benefits of fresh food from these farmers, you are supporting their small businesses in a sustainable fashion. Although most farmers markets are available May – September/October, some cities will offer year round indoor markets! I have enjoyed these when I have travelled to Seattle and San Francisco. That’s a fun tip next time you are travelling to a new city – do a search and check out their local farmers market schedule. I recommend bringing a reusable bag with you to stock up on all the goodies you will aquire!

We love to explore the local farmers markets in our area on the weekends. We stock up on veggies for the week, grab a few unplanned treats like a gluten free baked good, homemade soap, & fresh cut flowers, enjoy a snack, meal, or coffee drink from the local stand, and enjoy the live music typically playing at most markets! Living in Colorado we have many markets to choose from in the spring through fall. If you live in the front range of Colorado I highly recommend both the Boulder and Longmont weekly farmers markets on Saturdays. If Saturday is a bit busy for you, check out Boulder’s farmers market on Wednesday evenings! A new market that my husband and I discovered this summer is the Nederland Farmers Market. How awesome this experience was for us! A high altitude, mountain community farmers market, very special. I hope to hear from some of you about the wonderful farmers markets you have attended!

STRETCHING – what you may be missing out on!

STRETCHING – what you may be missing out on!

Stretching regularly should not be overlooked by any individual at any age. It is an important factor that many people do not consider unless they are recovering from an injury, or are participating in instructed led activities. Stretching is a wonderful thing for your body, mind and soul to stretch any time of the day.

Upon waking – helps alleviate morning stiffness and centers your mindset for the day ahead

Mid day – helpful for those spending their time at a computer, in high stress jobs or on your feet for long periods of time

Evening – a wonderful time to unwind and relax and allow the body to restore from the day. Whatever time of day you choose to stretch, taking five – ten minutes is essential to maintaining a strong, flexible body.

I suggest holding each stretch for 10-30 seconds. Feel free to stretch for longer period of times depending on how your body feels and the types of activities you are participating in.

Stretching is key for maintaining mobility, flexibility, and overall well-being throughout our lives. Regular stretching helps increase your range of motion within your joints. It can also alleviate muscular imbalances and tightness to improve your posture. Pre-activity stretching routines help prevent muscle strains and sprains by warming up the muscles for movement. Athletes can benefit greatly from daily stretching by improving muscle coordination, balance and reaction time. Stretching stimulates blood circulation throughout the body improving the overall health and function of tissues,  joints, and muscles by delivering oxygen and essential nutrients to these areas. A final note in regards to daily stretching are the emotional and mental benefits that it provides. It can help improve focus, reduce mental stress and promote a sense of calmness and well-being. Stretching provides an opportunity for us for mindfulness and self-care. There are many stretching exercises available for you to do at home, the gym, outside, and even when traveling! Yoga is a wonderful modality for stretching as well. Check out local studios near you and also search for free classes via YouTube.

As with any new routine or habit, start with a small goal and gradually build up. Start with a goal of stretching 2-4 days per week, and you can add more stretch days in the future as you see fit. Hopefully you’ve taken away the importance of stretching from this blog! Not only will you feel more flexible, you will notice improved overall health from regular stretching. If you are looking for more tips to promote your general health and well-being, please reach out to me for coaching support!

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