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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!

“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.

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!

Meditation is an ancient practice, anchored in world religions including Buddhism, Hinduism, Judaism, Christianity, and Islam. Practicing meditation trains your mind to focus on your awareness in the moment. It allows you to observe and release your thoughts to quiet the mind. Regular practice of mediation has benefits for both your mental and physical health. Studies have shown that a consistent practice of meditation for 8 weeks may reduce anxiety, stress and depression. Research suggests that mediation has been linked to improvements for those that suffer from chronic disease and inflammation. Meditation can also lower the stress hormone cortisol, helping decrease belly fat. 

I begin my mornings with a daily meditation practice. I find a sense of calm and strength within my practice. It sets me up for a day of mindfulness, kindness and gratitude before navigating the many moving parts of my day. Having a daily meditation practice grounds me to stay balanced throughout my day. I encourage you to try one of the following ways to meditate to find your calm. Three basic methods of mediation are focusing on your breath, observing your thoughts, and body scanning.

Focusing on breath is a Buddhist tradition that allows you to turn your attention away from any one particular thought. Taking deep inhales, followed by long exhales taps in to your para sympathetic nervous system and brings a sense of calm. I enjoy repeating a mantra or positive affirmation as I breathe in and out. A favorite of mine is “I am happy. I am healthy. I am safe. I live a life with ease.”

Observing thoughts is when you notice a thought, label it, and let it pass without reacting to it. Many people assume meditation means clearing the mind completely, but having thoughts arise is natural and following this technique allows you to distance yourself from these thoughts while breathing in and out. For example, if a deadline is on your mind, rather than worrying about what you need to do to complete this deadline, acknowledge the deadline then release the thought without reacting to it.

Body scanning is a method of shifting your focus from the thoughts in your mind to your body. Place your focus on one specific area of your body, and then you gradually scan through the different parts of your body. Breathe deeply into areas of your body to release tension where you feel holding or tightness. You may start with scanning at the crown of your head, then work your way down to your face, neck, shoulders, arms, fingers, core, legs, and toes. Body scanning is a great modality to use before bed when laying down. 

A BASIC MEDITATION  PRACTICE

Find a quiet space to sit comfortably in a cross-legged position. This can be on the floor on a pillow, blanket or block, sitting up against a wall, or sitting in a chair with your feet resting flat on the floor. Position your hands in either a mudra (sacred hand gesture), resting your hands on your knees with palms up or down,  or place hands in your lap. Close your eyes, or look down at the tip of your nose, focus on your breath without trying to change it. Notice the sensation of air moving in and out of your nostrils and mouth. When your mind starts to wander, notice your thoughts and then release them, come back to your breath. Start with a 5 minute daily meditation practice and over time increase your minutes. 

If you are looking for additional ways to achieve a Zen state through mediation but are having trouble with your own practice there are many guided meditations available. I personally like to follow the guided meditations via Peloton. There are many meditation apps available offering free and paid options such as headspace, calm, insight timer, and breathwrk. These apps can also be useful for those that would like to mediate on their commute to and from work. Please know you can reach out to me with any questions for more support with your meditation practice. Namaste. 

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution. When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups. Filling up on foods such as leafy vegetables, lean proteins and minimal whole grains as the basic staples of your diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

• Avocado – Avocados can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings, and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
• Blueberries – If you’re feeling stressed out, reach for this superfood instead of a traditional snack like chips to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also affect the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
• Dark Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate is best for you, as it contains more flavanols and polyphenols, two hugely important antioxidants which can help combat stress.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef while being higher in omega-3.
• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. It’s a versatile nut, walnuts are great for salads, a tasty snack for in-between meals, or add them to a sweet treat or plain yogurt.
• Pistachios – Another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can be quite therapeutic!
• Green Leafy Vegetables – Leafy, green vegetables should be an essential part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach and kale, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
• Fermented foods – Last but not least, eating fermented foods such as sauerkraut, kimchi, plain yogurt, can help to keep your gut healthy, which in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as these have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain.

Putting Together Your Diet Plan Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are sugary, starchy, or greasy. However, although these foods can make you feel momentarily better, they will make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, walnuts or pistachios, Lara bars or RX bars or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

To stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that most of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels.

A good example of a healthy, stress-busting menu would be:

Breakfast: plain yogurt with berries or a smoothie with avocado, sautéed leafy greens alongside eggs

Mid-morning snack: a handful of pistachio nuts or walnuts

Lunch: A fresh salad with plenty of leafy greens, a lean protein, extra virgin olive oil and vinegar, walnuts, blueberries

Afternoon snack: Dark chocolate, handful of berries, RX or Lara bar

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

Reach out to Alison for support with your health journey!