Unmasking Inflammation: Friend or Foe in Your Hectic Life?

You may have heard of “inflammation” and how good or bad it is. In reality, there are two types of inflammation, a “good” kind and a “bad” kind.

What makes inflammation good or bad for your body is how long it stays around for. You see, inflammation is your body’s way of protecting and healing itself. This is a good thing! However, when it hangs around for weeks, months, or even years, this is where it becomes a problem. This type of inflammation (referred to as chronic inflammation) is linked with a number of diseases, including heart disease, cancer, depression, arthritis, ulcerative colitis, Chron's and many other inflammatory diseases. And honestly - when we are dealing with chronic inflammation it can also make us pretty grumpy and downright miserable. As ominous as this sounds - the great news is that by using dietary and lifestyle habits to target chronic inflammation, you can make great strides in tamping down current inflammation and/or reducing your risk of developing it. Below I'll go into more detail because this is not only possible, but very doable.

Sometimes making small, healthy habit changes can make a big difference.

Research shows that there are foods, diets, and other lifestyle factors that are linked with lower levels of inflammation and lower risks for a ton of diseases. I’m here to share those with you so you can start implementing these.

Before we talk about the power that certain dietary and lifestyle habits can have on inflammation, let’s sort out the two different types of inflammation. Types of inflammation (acute vs. chronic):

Acute inflammation is short-lived. It’s like a flaming fire that produces the painful, red, hot, swollen symptoms (ie - when a cut is healing or with tonsillitis). When inflammation is acute it’s usually at high levels in a small localized area in response to an infection or some kind of damage to the body. It’s necessary for proper healing and injury repair. When your cells detect an infection or damage they send out warning signals to call over your immune system to help out. Your immune system sends over many types of white blood cells to help fight off invading germs (bacteria/viruses/pathogens) and clean up damage so you can heal.

Symptoms of acute inflammation may need short-term treatment such as pain relievers, antibiotic ointments or cold compresses. More serious symptoms like fever, severe pain, or shortness of breath may need medical attention. In general, acute inflammation goes away after the damage is healed, often within days and sometimes even hours. Acute inflammation is the “good” kind of inflammation because it does an essential job and then quiets itself down.

Chronic inflammation is different. It’s more of the slow-burning and smoldering type of fire. This type of inflammation can exist throughout your whole body at lower levels. This means that the symptoms aren’t localized to one particular area that needs it. Instead, they can appear gradually, and can last much longer—months or even years. This is the “bad” kind of inflammation; the kind of inflammation we want to control as much as possible to reduce risk of intensifying current disease or developing further disease.

Chronic inflammation is often invisible and sometimes it's without immediate or serious symptoms, but over the long-term it’s been linked to many chronic diseases such as:

●  Acne, eczema, and psoriasis

●  Allergies and asthma

●  Autoimmune diseases (arthritis, type 1 diabetes, multiple sclerosis, lupus)

●  Cancer

●  Chronic pain

●  Gastrointestinal disorders (Crohn’s disease, ulcerative colitis)

●  Heart disease and stroke

●  Lung diseases (COPD)

●  Mental illnesses (anxiety, depression)

●  Metabolic diseases (type 2 diabetes)

●  Neurodegenerative diseases (Alzheimer’s, Parkinson’s)

Chronic low-grade inflammation can also occur with exposure to chemicals (e.g., tobacco) or radiation, consuming an unhealthy diet or too much alcohol, not being very physically active, feeling stressed or socially isolated, and having excess weight. Personally I witnessed this with both of my parents. My Dad smoked for 30+ years and my Mom for 50+. Both ended up with chronic

Now that we see that inflammation underlies so many of our medical conditions, here are a few suggestions to explore to reduce those slow-burning, smoldering fires.Studies show that reducing inflammation can reduce the risk of several of these conditions, including heart disease and cancer. There are medications used to help lower inflammation to treat some of these diseases such as corticosteroids, immunosuppressants, and biologics. However, there are also several lifestyle changes—including a healthy diet—that can be very helpful to prevent and scale down inflammation to reduce its many damaging effects on the body.

“For chronic low-grade inflammation not caused by a defined illness, lifestyle changes are the mainstay of both prevention and treatment,” says Harvard Health. The good news is that anti-inflammatory foods help you stay healthy and reduce your risk of many diseases. In fact, it’s estimated that 60 percent of chronic diseases could be prevented with a healthy diet. Here’s how.

Action Steps to Support Anti-Inflammatory Nutritional Choices:

● Increase your intake of fruits and vegetables, whole grains (brown rice, oats, bran), nuts (almonds), seeds, fish, poultry, legumes (beans, lentils), and healthy oils (olive oil);

● Pay particular attention to foods high in antioxidant polyphenols, including colorful plants such as berries, cherries, plums, red grapes, avocados, onions, carrots, beets, turmeric, green tea, and dark green leafy vegetables like spinach and kale;

● Omega-3 fats can help to reduce pain and clear up inflammation and are found in salmon, trout, mackerel, soy, walnuts, and flax;

● High fiber foods (whole grains, vegetables, fruits, legumes) encourage friendly gut microbes to help reduce inflammation;

● Avoid charring foods when cooking at high temperatures,

● Limit inflammatory foods such as:

• red and processed meats (lunch meats, hot dogs),

• fried foods, including french fries,

• unhealthy fats (shortening, lard, trans fats),

• sugary foods and drinks (sodas, candy, sports drinks),

• refined carbohydrates (white bread, cookies, pies, processed snacks, cereals),

• ultra-processed foods (microwaveable dinners, dehydrated soups, Cheetos/Doritos, etc)

• alcohol
  

Be physically active:

●  Regular exercise reduces inflammation over the long-term, so try to get at least 150 minutes per week, about 20-30 minutes per day and

●  To this add two or more strength training sessions (using weights or resistance bands) each week.

Get enough restful sleep:

● Disrupted sleep has recently been linked to increased inflammation and atherosclerosis (the buildup of plaque in the vessels that’s linked with heart disease), so aim for 7-9 hours of restful sleep every night to help the body heal and repair,

●  Tips for better sleep: try to maintain a regular sleep-wake schedule every day, get exposure to natural daylight earlier in the day, avoid caffeine later in the day, cut out screens an hour before bedtime, and create a relaxing nighttime routine.

Quit smoking and limit alcohol:

● Quitting smoking can help reduce inflammation and several other health concerns by reducing exposure to toxins that are directly linked to inflammation,

● Limit your alcohol intake to no more than one or two drinks per day. Less is more here.

Manage your stress:

● Engage in relaxing stress-reducing activities such as mindfulness-based stress reduction, deep breathing, meditation, yoga, or tai chi.

Be social:

● New research suggests that feeling socially isolated is linked with higher levels of inflammation, so reach out to family and friends (or make new ones).

See your doctor or dentist:

● Get your cholesterol and blood lipids tested because high amounts of “bad” LDL cholesterol is linked to inflammation and negatively affects your vessels,

● You can request a blood test to measure levels of CRP (C-reactive protein) which is a marker of inflammation (this test is also used to check your risk of developing heart disease), and

● Floss regularly; if your gums bleed when you brush or floss, this may be a sign of gum inflammation (gingivitis), so ramp up your oral hygiene and see your dentist.

Chronic, long-term, low-level inflammation is linked with many health issues. The first approach to preventing and improving this is through food and lifestyle changes. Start by focusing on adding colorful fruits and vegetables, poultry and fish, as well as complex whole grains to your diet. Then layer in lifestyle upgrades like physical activity, restful sleep, and stress management.

These changes can be integrated into your day-to-day practices. First try adding one additional fruit or vegetable to your day. Then, several times a day at each snack or meal. If you'd like a visual reminder you can click below to download FOODS THAT FIGHT INFLAMMATION.  

References

Harvard Health. (2018, November 7). Foods that fight inflammation. Retrieved from

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Harvard Magazine. (2019 May-June). Could inflammation be the cause of myriad chronic conditions? Retrieved from https://harvardmagazine.com/2019/05/inflammation-disease-diet

Harvard Health. (2020, April). Understanding acute and chronic inflammation. Retrieved from

https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

Harvard Health. (2020, May). Quick-start guide to an anti-inflammation diet. Retrieved from

https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet

Harvard Health. (2020, June). All about inflammation. Retrieved from

https://www.health.harvard.edu/staying-healthy/all-about-inflammation

Mayo Clinic. (2017, November 21). C-reactive protein test. Retrieved from https://www.mayoclinic.org/tests-procedures/c-reactive-protein-test/about/pac-20385228

Mayo Clinic. (2018, May 25). Home remedies: How a healthy diet can help manage pain. Retrieved from https://newsnetwork.mayoclinic.org/discussion/home-remedies-how-a-healthy-diet-can-help-manage-pain/

Mayo Clinic. (2019, August 13). How to use food to help your body fight inflammation. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586

Medscape. (n.d.). Inflammation, Cardiovascular Disease, and Cancer. Retrieved from https://www.medscape.com/viewarticle/923743

National Institute of Environmental Health Sciences. (2020, April 4). Inflammation. Retrieved from https://www.niehs.nih.gov/health/topics/conditions/inflammation/index.cfm

Neuroscience News. (2020, March 5). Social isolation could cause physical inflammation. Retrieved from https://neurosciencenews.com/social-isolation-inflammation-15864/

University of California Berkeley News. (2020, June 4). Fitful nightly sleep linked to chronic inflammation, hardened arteries. Retrieved from https://news.berkeley.edu/2020/06/04/fitful-nightly-sleep-linked-to-chronic-inflammation-hardened-arteries/

University of Wisconsin-Madison School of Medicine and Public Health. (2018). The anti-inflammatory lifestyle. Retrieved from https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf

Set It and Forget It: The Crockpot is Your Family Meal-Making BF

We all know how hectic life can be. Between work, errands, social obligations, caregiving, exercise, and everything in between - finding time to cook a nutritious meal can be tough! Enter the crockpot, also known as a slow cooker. This humble kitchen appliance can help you prepare a delicious, healthy meal with minimal effort.

What is a Crockpot?

A crockpot is a type of slow cooker that allows you to set it and forget it, as it slowly simmers your food over several hours. This is ideal for busy weeknights or when you want to walk in the door and have a hot meal ready to go. 

How Does It Work?

Crockpots and slow cookers work by slowly heating food at a low temperature. This allows the flavors to develop and meld together over time, resulting in a tastier final product. Additionally, if you are cooking animal proteins, they are often more tender as the food is cooked slowly over an extended period. Crockpot settings vary, but typically there is a high heat setting, which can cook dishes in as little as 4 hours, and a low heat setting, ideal for overnight or daytime cooking.

Benefits of Using a Crockpot

#1 - Set it and Forget it Convenience

One of the best things about using a crockpot is that you can set it and forget it. Simply add your ingredients to the pot, set the timer, and go about your day. No need to worry about checking on the food or stirring it occasionally - the crockpot will do all the work for you.

#2 - Affordable Meals

Another great benefit of crockpot cooking is that it is very affordable. Crockpots are ideal for cooking cheaper cuts of meat that require longer cooking times to break down the tough fibers. This type of meat is usually much more affordable than its more tender counterparts. In addition, beans and other budget-friendly ingredients can easily be cooked in a crockpot.

#3 - Hands-free Cooking

Crockpot cooking is also great for those who don’t enjoy spending a lot of time in the kitchen. With this type of cooking, you simply add your ingredients to the pot and let the machine do its job. This leaves you free to do other things around the house or take some time for yourself.

#4 - It'll make your house smell amazing.

Don't underestimate the power of smell - it can trigger positive emotions and anticipation at the end of your day. There's nothing like coming home to the mouthwatering smell of a home-cooked meal waiting for you—and your family will love it too!

#5 - Versatile Cooking Method

One of the best things about crockpots is that they're incredibly versatile. They can be used to make recipes from hearty stews and soups to quinoa dishes and vegetable medleys. They're great for throwing together a quick and easy dinner, but they can also be used for breakfast, lunch, and even dessert recipes!

There are tons of recipes for breakfast staples like oatmeal and quiche that can be made in a crockpot. So whatever meal you're looking to make, chances are there's a way to make it in a crockpot.

Crockpot Formula

When it comes to crockpot recipes, there is a basic formula that you can follow to ensure that your dish turns out perfectly. In general, the recipe formula for crockpot dishes is as follows:

• Add the seasoned meat or protein of your choice to the crockpot [browning optional]

• Add plenty of vegetables, cut to about the same size

• Pour in a sauce or broth to cover the ingredients

• Cook on low heat for 6-8 hours or on high heat for 3-4 hours

• Once you finish cooking, stir in some fresh herbs and canned beans

Selecting a Recipe

There are thousands of crockpot recipes out there, so it can be overwhelming to know where to start. When you're looking for a recipe, make sure to choose one that includes plenty of fresh, whole-food ingredients. Opt for recipes that require simple, real ingredients that you can easily find at your local grocery store. 

Another thing to consider when choosing a recipe is cooking time. Some crockpot recipes can take eight hours or more to cook, which might not be practical if you're trying to get dinner on the table in less time. Also, if you are using dried beans, a super economical and nutritious base for meals, you may need to soak them overnight first before placing them in the crockpot with vegetables.

Now that you know the basic formula and tips for preparing crockpot dishes, you can start experimenting with different ingredients and flavor combinations. The possibilities are endless! Get creative and have fun with it. Crockpot cooking is a great way to make healthy and delicious meals with minimal effort. So give it a try and see for yourself how easy and enjoyable it can be. 

Here are some of my favorite sites for recipe inspiration for easy hands-free slow cooking:

• Good Housekeeping Slow Cooker Favorites

• Crockpot favorite recipes from the Pioneer Woman

• Food Network Slow Cooker Recipes

• All-Recipes Slow Cooker Recipes

• Cuban-Style Black Beans - coming next week!

Fibromyalgia 411

Fibromyalgia 411

Fibromyalgia is one of the most common chronic pain conditions. It feels like pain or tenderness that is very sensitive to the touch, can happen just about anywhere throughout the body, and lasts days, weeks, months, or longer. Fibromyalgia is considered to be a “pain regulation” or “neurosensory” disorder because people with fibromyalgia seem to experience more pain and a higher intensity of pain than others, even under gentle pressure. This is thought to be because the brain becomes more sensitive to pain. Fibromyalgia pain can come and go throughout the body in “flares” and it often occurs along with stiffness, fatigue, “fibro fog,” and mental health issues. It can sometimes feel debilitating and cause a lot of distress.

In the U.S., it’s estimated that up to 7.7 percent of women and 4.9 percent of men experience fibromyalgia. These rates are higher than in Europe or South America. 

Researchers still don’t know exactly what causes fibromyalgia, but it does not seem to be the result of physical damage to the bones, joints, or muscles. The pain may be triggered and worsened by infections, injury, inflammation, or emotional stress. Fibromyalgia tends to occur in families, however no specific genes have yet been found that predispose someone to getting it.

Some of the more common symptoms of fibromyalgia include:

• Pain or tenderness in the muscles, soft tissues, and/or bones throughout the body (muscle pain, joint pain), including the arms, legs, head, chest, abdomen, back, and buttocks

• Numbness or tingling in the arms and legs

• Fatigue, inability to get a good night’s sleep, restless leg syndrome, feeling stiff upon waking up

• “Fibro fog” (memory problems, confusion, inability to pay close attention or concentrate)

• Headaches (migraines, tension headaches)

• Pain in the face or jaw, temporomandibular joint (TMJ) syndrome

• Increased sensitivity to light, odors, noise, and temperature

• Mental health issues (anxiety, depression)

• [Gut/GI/Gastrointestinal] issues (bloating, constipation, IBS, GERD, difficulty swallowing)

• Painful menstrual periods

• Overactive bladder, pelvic pain

The risk for fibromyalgia is higher in people who experience other conditions such as chronic back pain, lupus, polymyalgia rheumatica, spondyloarthritis, osteoarthritis, inflammatory myopathy, systemic inflammatory arthropathies, hypothyroidism, endometriosis, and IBS (irritable bowel syndrome). It is also possible to experience several of these at the same time. Fibromyalgia is difficult to diagnose because there isn’t a definitive test for it, however your doctor will likely do a physical exam and medical tests to try to determine which of these you may be experiencing.

Nutrition and fitness tips to deal with fibromyalgia

There are many things that you can do to help alleviate these symptoms and reduce the impact of fibromyalgia on your life. The first thing is to know that even though it’s difficult to diagnose and doesn’t have a definitive test, fibromyalgia is a real disease and research is being done to try to better understand and eventually cure it. 

While there isn’t a cure just yet, there are ways to manage fibromyalgia symptoms and self-care plays an important role in reducing its impact. According to the American College of Rheumatology, “patient self-care is vital to improving symptoms and daily function. In concert with medical treatment, healthy lifestyle behaviors can reduce pain, increase sleep quality, lessen fatigue, and help you cope better with fibromyalgia.”

While more research is underway, physical exercise is currently considered to be the most effective treatment for fibromyalgia. Cardiovascular fitness training (“cardio”) can ease symptoms by helping with pain and improving sleep. Ideally, doing 30 minutes of cardio three times each week is recommended. Low-impact exercises like walking, biking, stretching, yoga, tai chi, and water-based exercises are helpful. If regular exercise is new for you or feels like a lot, simply start low and go slow to create a comfortable routine. It may take time to build up your endurance and the intensity of physical activity that you can do.

Eating a healthy and nutritious diet is also highly recommended. While there currently isn’t a huge amount of strong evidence to recommend one [specific/overarching/comprehensive] dietary strategy to help with fibromyalgia symptoms, a few small studies show promising results for the following nutrition recommendations:

• If you are low in vitamin D, taking a supplement can help reduce fibromyalgia pain.

• Additional supplements that may help include Chlorella green algae, Coenzyme Q10, acetyl-L-carnitine, magnesium, iron, vitamins C and E, probiotics, and Nigella sativa (Black cumin) seeds.

• Different types of elimination diets have helped different people, such as the vegetarian diet (eliminates meat, poultry, and fish), vegan diet (eliminates all animal products including dairy and eggs), the low FODMAP diet (reduces intake of short-chain carbohydrates that are fermentable oligo-di-mono-saccharides and polyols), a low calorie diet (reduces calorie intake), gluten-free diet (eliminates the protein gluten), or a diet free from boh MSG (monosodium glutamate) and aspartame (an artificial sweetener).

• The Mediterranean diet has been shown to decrease fatigue and improve moods.

• The replacement of some foods may also help, including replacing non-olive oil fats with olive oil and replacing non-ancient grains with ancient grains such as Khorasan wheat.

This is a long list of potential dietary strategies and more research is needed. Because many of these should not be combined together, it’s wise to approach dietary changes cautiously and check with your physician who is knowledgeable in dealing with your symptoms and can work with you to choose the best path forward for you.

Lifestyle tips to deal with fibromyalgia

Improving sleep patterns and sleep hygiene can also be very helpful if you’re dealing with fibromyalgia. For example, try to go to bed and wake up at the same time each day and limit stimulants like caffeine and nicotine as much as possible, especially in the evenings. Establish a relaxing nightly routine that may include reduced screen time, dimmed lights, soft music, meditation, and a warm bath. Also, keep your bedroom comfortable for sleeping by keeping it dark, quiet, and cool. If you suspect you may have a sleep disorder such as sleep apnea, reach out to your healthcare provider.

I have worked with many clients who have Fibromyalgia. Find a certified personal trainer who can understand your discomfort and work with you to find the movements and exercises that you are able to perform without triggering pain. Many Fibromyalgia sufferers find foam rolling uncomfortable, but they’re able to use a massage stick or tennis ball to help loosen tight fascia and muscles. Finding a massage therapist who can massage you in a way you can tolerate is also highly recommended.

Daily walks at an easy pace to reduce stress and keep your daily movement up will benefit you greatly. I highly recommend working to create a habit of at least 30 minutes of walking every day (this can be achieved in movement “snacks”). Slowly work to increase your daily step count over time (again, working here to make it a habit so starting where you’re at and slowly building from there) … aiming to get to 8,000~10,000 steps/day.

Managing stress and moods can also help relieve symptoms. If you experience symptoms of fibromyalgia, pace yourself and balance your need to work and rest by taking breaks when necessary. Also, make time to relax each day and try deep breathing, progressive muscle relaxation, mindfulness, and stress reduction techniques. If you feel lonely or isolated, consider joining a support group that you find to be positive and encouraging—one that shares helpful coping techniques. Cognitive behavioral therapy (with a therapist or counselor) may help by focusing on how thoughts and behaviors affect pain and other symptoms. If you have any mental health concerns such as anxiety or depression, seek out professional help.

If necessary, consider reaching out to your healthcare provider about prescription medications that can help with fibromyalgia. 

Final thoughts

Fibromyalgia is a complex condition of chronic widespread pain. It’s thought to result from the brain becoming more sensitive to pain signals, as if even a small signal becomes amplified and feels much stronger. In addition to the pain, people with fibromyalgia tend to also have difficulty sleeping and experience fatigue, stiffness, changing moods, and “fibro fog.”

The American College of Rheumatology recommends that you “look forward, not backward. Focus on what you need to do to get better, not what caused your illness.” Self-care is the mainstay for improving symptoms of fibromyalgia. Current research suggests that the most effective treatment is physical activity. In addition to that, there are several dietary and lifestyle strategies that can help, including certain diets and supplements, improving sleep, and managing stress.

Looking for relief from fibromyalgia symptoms? Want help creating an achievable plan so that you can ease the pain, fatigue, stiffness, and “fibro fog”? Need support to best implement these dietary and lifestyle habits into your life in the safest and most effective way? Book an appointment with me today to see if my Wellness Nutrition Class can help you. It runs twice a year, in January and September.

References

American College of Rheumatology. (2021, December). Fibromyalgia fast facts. https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Fibromyalgia

Bhargava, J. & Hurley, J. A. (2021, October 13). Fibromyalgia. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK540974/

Lowry, E., Marley, J., McVeigh, J. G., McSorley, E., Allsopp, P., & Kerr, D. (2020). Dietary Interventions in the Management of Fibromyalgia: A Systematic Review and Best-Evidence Synthesis. Nutrients, 12(9), 2664. https://doi.org/10.3390/nu12092664

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551150/

Mayo Clinic. (2020, February 18). Fibromyalgia pain: Options for coping. https://www.mayoclinic.org/diseases-conditions/fibromyalgia/in-depth/fibromyalgia-pain/ART-20047867?p=1

MedlinePlus. (2021, October 20). Fibromyalgia. https://medlineplus.gov/fibromyalgia.html

National Center for Complementary and Integrative Health. (2016, May). Fibromyalgia: In depth. https://www.nccih.nih.gov/health/fibromyalgia-in-depth

National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021, June). Fibromyalgia. https://www.niams.nih.gov/health-topics/fibromyalgia

National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021, June). Fibromyalgia: Diagnosis, treatment, & steps to take. https://www.niams.nih.gov/health-topics/fibromyalgia/diagnosis-treatment-and-steps-to-take

Pagliai, G., Giangrandi, I., Dinu, M., Sofi, F., & Colombini, B. (2020). Nutritional Interventions in the Management of Fibromyalgia Syndrome. Nutrients, 12(9), 2525. https://doi.org/10.3390/nu12092525

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551285/

Silva, A. R., Bernardo, A., Costa, J., Cardoso, A., Santos, P., de Mesquita, M. F., Vaz Patto, J., Moreira, P., Silva, M. L., & Padrão, P. (2019). Dietary interventions in fibromyalgia: a systematic review. Annals of medicine, 51(sup1), 2–14.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7888848/

Pandemic fatigue is a real thing.

Someone recently wrote to me: “Before COVID, I was working out everyday, now that I am not working and I have a lot of time, I am not working out as much and somehow I feel exhausted all the time.”

Sister, you are not alone.

Yesterday I ran a few errands with my youngest. When we pulled back into the driveway she said to me “mom, I am so exhausted!” We’d simply gone to get lunch (ate CAVA in the car), went to Aldi and Costco. That was it. But … my youngest is an asthmatic and this was the first time since February that she has been into a grocery store. She was a stress ball the entire time. She was anxious that I touched door handles, anxious that I used a shopping cart, stressed about another customer getting close to her in the store. It was crazy town behavior. But I’ve also been to the store a lot now over these past few months, and they way she was feeling was a LOT like I felt the first time I ventured out to a store during the start of our lockdown. I distinctly remember picking up a bell pepper and then thinking “oh crap, it has a bad spot but I need to buy THIS pepper because I touched it!” The store felt alive with fear and danger for me. I felt kinda crazy. It was a visceral feeling. Luckily it has subsided a bit (the what feels like irrational fear), but I still wear my mask and try to be mentally present vs going on auto-pilot while shopping.

So if you are feeling pandemic fatigue, welcome to the club. It’s no wonder that feeling of exhaustion creeps in. Our nervous systems are ramped up - and running from the bear.  Consider this: before quarantine, many of us had systems, routines in place that were structured. There is a lot of safety in structure and routine. However, Covid has disrupted our system; our flow has been abruptly halted, and now re-routed. Now - we have to find a new flow, a new system - amongst so many unknowns, AND many factors outside of our control - all intertwined with sprinkles of fear. 

2020 has been a hell of a year and we’re just starting August. We’ve been confronted with so much opportunity to lean into a lot of weird, hard emotions … like fear and loss. Fear of Covid, fear of getting sick, fear of loved ones getting sick, fear of the economy, fear of our jobs, fear of what is school going to look like for our kids. Loss of so, so much. The end of the school year, spring sports, summer sports, fall sports. In my own case - loss of my son’s senior year, the remainder of his steel band concerts, graduation from High School, my daughters swim team, not to mention adjusting to all of us sharing the same space day in and day out (I’m happy to report that has gotten much easier months into this…). So much potential for fear and loss. We’ve lost our structure, our routines, our rhythm. Life as we knew it - has flipped 180 degrees, and the flipping may not be done yet. We just don’t know, do we? It feels as if we are constantly having to readapt, readjust, and change. 

Change is hard. 

The unknowns and new stress can really wear on us, and make us feel worn out. Without the routine we had in place - we kinda default towards just nothing. No routine. We also get pretty mentally drained from all the new decisions we have to make (Is it safe to go to the grocery store? Do I need a mask? Gloves? Is my kiddo doing their homework? Do they need help? Will they play their sport? Should they play their sport? Wait - what day is it? Where can I do some work without interruption? Should I check the news? ACK!). 

And all this new decision making (often without our even realizing it) makes us feel exhausted, mentally drained. Before the pandemic, many of us had awesome habits and routines in place. Now the proverbial domino has fallen and the whole game has gotten wonky. 

Consider what your priorities are, given this new situation. Your priorities may very well have changed. In the midst of this pandemic I’ve found myself caregiving for my 86 year old mom who was sent home from the hospital at the start of the COVID outbreak. We’ve been figuring out how to navigate her lung cancer and hospice amid the pandemic because returning to the hospital as things progress is just too risky for her. This has affected my whole routine as I'm adjusting to caregiving + pandemic living. So if you’ve felt upended by all the change - I get it. 

Consider what systems you might try developing in this current new normal. What might help you fulfill your priorities right now? But most of all - I suggest developing an experimental mindset towards getting a new system/routine in place. Know that where we are now won't last forever and we will need to adapt again. We will need to evolve, re-evaluate - and try something different. And this is ok. MANY of us are experiencing pandemic fatigue my friend - if you are, you are NOT alone.

Easy Veggie Loaded Pasta Sauce

The sauce may be made ahead of time and frozen. It can be used in lasagna, on top of zucchini noodles or pasta. My family’s favorite is zucchini lasagna or zucchini noodles + red lentil noodles. If I want to really stock my freezer, I double this recipe and freeze in quart containers. Nothing beats having homemade sauce at the ready. This sauce can be used in so many different ways you’ll not tire of it! It’s versatile too, allowing you to toss in any random veggies you have in the fridge.

Combine in a large saucepan and simmer uncovered: 

2 large cans (28oz each) Peeled tomatoes

4 cans tomato sauce-8 oz each

2 teaspoons salt

3 teaspoons dried oregano 

2 teaspoons onion salt (can substitute onion powder and increase salt a dash)

In a separate pan sauté until golden:

2 cups minced onions

6 cloves minced garlic

1/3 cup extra virgin olive oil 

2 bell peppers, diced

1 cup celery, diced

1 cup carrots, diced

Once sautéed add to the tomato sauce. You can use this same pan for browning the meat below. 

In this pan brown: 

2 lbs ground beef

2 tsp salt

Cook until meat loses its pink color. Drain and add to the tomato sauce above. Simmer about 2.5 hours. 

You want better carbs, not necessarily fewer carbs:

Turkey Meatloaf (One for now, one for later!)

PICTURE COMING!

INGREDIENTS

2 - 2.5 lbs. ground turkey (2 packages of Aldi ground turkey = 2.5 lbs)

1 onion, diced

2 eggs

4 Tbs. coconut flour

1/2 c. Organic Ketchup, divided

4 tsp. Worcestershire Sauce

2 tsp. dried marjoram

2 tsp. dried thyme, or 3-4 tsp fresh

1 tsp. dried basil

2 tsp. salt

2 tsp. olive oil

cooking spray

2 x 9” loaf pans (or form one in a pan with wax or parchment paper, wrap tightly in saran and freeze to bake another week.

DIRECTIONS

1. Preheat oven to 350. Spray each 9” loaf pan with cooking spray and set aside.

2. Place 2 tsp. oil in a medium skillet over medium-high heat. Add onion and saute until translucent, stirring frequently, about 5 minutes. Remove from heat.

3. To the onion mixture, add 4 Tbs. of the ketchup and the Worcestershire sauce. Stir to combine and set aside to cool slightly.

4. In a large bowl, combine ground turkey, egg, coconut flour, marjoram, thyme, salt, and the onion/sauce mixture. Using clean hands, mix the ingredients until just combined and transfer to prepared pan. Use your hands or a a spatula to even out the meatloaf to ensure even cooking. Spread the remaining 2 Tbs. of ketchup on top & sprinkle with dried basil.

(note: if you are saving one meatloaf for freezing, omit topping with remaining ketchup & basil until you thaw and are ready to bake).

5. Cook at 350 for 50-55 minutes.

Equipping a home workout space

*This page contains affiliate links for your convenience. For more information, see the FTC guidelines here.*

This past spring my little town was deluged by a spring thunderstorm that brought a historic rain fall to our community. 11 inches of rain fell within a few short hours. Flash flooding occurred. The storm drains on the street in front of our home could not keep up and the rush of water down our driveway brought several inches of water into our basement.

We decided to turn a stressful situation into something positive by giving away our pool table and turn that space into a home gym. The result is a 10’x15’ home workout space:

Here are a few items that can get you started even if you don’t have a dedicated space to carve out.

Each picture has hyperlinks to take you directly to the Amazon affiliate links (no cost to you, but should you choose to purchase via the link I receive a small credit).

Adjustable Weights

These Powerblock weights start at 3 pounds and increase in 3 pound increments to 24 pounds. They come in a set of two are are currently priced at Amazon (link above) about $30 cheaper than when I ordered them! They take up SO little space.

Rollers: A Must Have

Foam rollers are like having an in-house massage therapist for your fascia. Want a quick how-to on foam rolling? Check out this video by Girls Gone Strong. Here are two links to the 2 rollers I keep on hand. You only need one and if you are only going to buy one I’d recommend the Grid (click here). It’s hollow (yet incredibly strong) and is fantastic for taking on the road. When I was a Flight Attendant I used to take it in my suitcase and stuff it with clothes. The black one pictured above can be found by clicking here.

As mentioned in the foam rolling tutorial video link above, you can find the Tiger Tail massage stick as well as a softer foam roller on Amazon.

Yoga strap for mobility

This Gaiam strap is fantastic for helping you open the shoulders, facilitate hamstring stretches, hip openers, etc. Check here for a short video of a few exercises to try.

Pull Up Bar

Even if you can’t do pull ups - this bar allows you to train the pulling pattern from overhead. Add a few super-bands and you can do a variety of exercises. I am a Girls Gone Strong (GGS) Certified Pre/Post Natal coach. I’ve linked to a few exercises. Click on each of these individual exercises to be taken to a short tutorial by GGS for assisted pull-ups, banded pulldowns, and band assisted pushups.

Magnetic Plate-Mates

These little guys are an awesome tool for helping you gain incremental strength. At 1.25 pounds each, you can add increments of 1.25 or 2.5 pounds to your weights. I add these to my stackable weights as well as my kettle bells.

I work with busy women who are juggling work and home. Often that means blurring the lines between their professional lives and their home lives: Kids, housekeeping, meal planning & prepping, laundry, carpooling, sporting/school events, guests, etc. Add in the need to schedule gym time and somewhere along the way their own exercise gets lost in the shuffle.

Carving out a small space in your home to add a few key pieces of equipment can open up a world of possibilities. Think outside the box. Limited on space? Store things under your bed or in a toy box. Perhaps you have a little closet space to store a few things and you workout in your bedroom, living room, dining room, or even kitchen.

If you have some extra space stay tuned - I’ll be posting another article with a few more items that have helped me create a space I LOVE being in. Stay tuned!

Coach g

Flourless Blender Protein Pancakes

From freezer to table in 5 minutes! Try them and let me know what you think in the comments below.

Coach g

Flourless Banana Chocolate Chip Blender Muffins

Ever So Often You Stumble Upon THAT recipe ...

---

Parents ... you know. THAT recipe that your kids eat with glee and not complaint. It's not often, but it DOES happen and when it turns out to be easy and healthy I'm over the moon happy! One of my friends that I met last year on my Precision Nutrition Coaching journey introduced me to this blog, chocolatecovderedkatie. I discovered this recipe on her blog and made a few modifications. I also doubled it because a single batch is gone in one day in my house.

Think banana bread meets muffins. That's what you have here, but with the added protein power from beans and awesome healthy carbs from oats. These muffins are gooey in the middle (even more so when warm), and just freaking delightful. These muffins are supposed to be fudgy (think undercooked), not fluffy and floury like traditional muffins. Not everyone will be a fan of the texture, but I consider these a winner namely because they have passed the KID TEST in my house! My kids have gone through 3 batches in 8 days! When I first shared these with my kids I didn't tell them about the beans. I just casually said they were peanut butter/banana/chocolate chip muffins. My youngest gleefully told my husband she knew what the "secret ingredient was." He held his breath and she said "peanut butter!" Secret safe!

Well, it was safe until I paused to take photos for this post. Then she saw the beans... and she said "Wait?! What are you making?" I said "the muffins?!" ... cue the HUGE pause. As she processed this I held my breath just a wee bit ... and then quickly began to recite the awesomeness of beans (added awesome protein & fiber --- what EVERY 12 year old wants to know). To my delight she did not protest.

Just the other day my 14 year old offered these to two of his friends. He told them about the secret ingredient (the real secret ingredient) ... and they were game to try them anyway. 1/2 way through their first muffin they both declared them some of the most delicious muffins they've ever had. WIN!

Flourless Banana Chocolate Chip Blender Muffins

 

Ingredients

• 1 cup oats

• 1 1/2 tsp baking powder

• 1/2 tsp salt

• 1/4 tsp baking soda

• 3 ripe to over-ripe bananas

• 2 cans white beans rinsed well (and drained) or 250g cooked beans

  • I use great northern beans or cannelloni beans

• 1/2 cup peanut butter or nut butter of your choice

• 1/2 cup pure maple syrup or honey

• 4 tsp pure vanilla extract

• optional ingredients to stir in: handful mini chocolate chips, crushed nuts of your choice, shredded coconut

Total Time: 20m             Yield: 16 muffins

Below you see all the ingredients dumped into my blender (minus the chocolate chips which I stir in by hand).

Instructions

Preheat the oven to 350 F and line the muffin cups. Drain the beans and rinse extremely well, then pat dry. This is important because it gets rid of any bean taste. Blend all ingredients until smooth in a blender or high-quality food processor. (If using a blender without a tamper, stop occasionally to stir ingredients with a spoon so they will blend evenly.) Pour into the muffin cups – don’t overfill or they will rise and then sink in the centers. Bake 20 minutes. They will look underdone – let sit 20 minutes and they will firm up.

Below you'll see I added mini-chocolate chips (really upping the kid fan factor here!) and on the right - the muffins (I used tall liners from Ikea so they look deceptively small).

Muffins last for 3-4 days refrigerated or 2-3 weeks frozen.

Again, this recipe was adapted by this original post, by the chocolatecovderedkatie blog.

If you try them - please post your thoughts in the comments section!

The Banana Chocolate Chip Flourless Blender Muffins I Stumbled Upon ... SO Glad I Did! 

I'm a dirty girl ....

Dirty Girl Mud Run

Inspired by my own Coach, Ekaterina Solovieva (she's an amazingly tough, brilliant woman born in Siberia, now living in Canada) who has inspired and guided me as my Precision Nutrition health coach this past year and a half and she just happens to be a hardcore obstacle racer) ... I signed up to do the Dirty Girl.

Saturday, May 14th 2016 marked the day I participated in my first Dirty Girl Mud Run with my pal Stephanie. I had lined up several clients, neighbors, and former co-workers to do it with me but alas, due to changes in plans and different start times (waves) I ended up doing the entire event with my pal Steph. That was fitting - as I first met her back in 2008 when we auditioned to be selected to train as Les Mills Body Pump Instructors (the beginning of my fitness journey).

I share this with you for a few reasons; the primary reason being if you are female, and  you are reading this, and you reside in the B'more general vicinity (or are up to flying in because I've got a guest room!) - I'm going to want you to join me in the future! I'm thinking - a client TEAM DIRTY GIRL. It was truly so .... much....fun!

The course is friendly for all, with every single obstacle offering the option of a walk around without penalty. The fine folks at Original Strength would've been proud when Steph and I dropped to the ground to baby crawl - then leopard crawl - up a hill of mud. I was TOO afraid of losing my shoes if I tried to walk in the mud - so up we crawled. There were 15 obstacles (some were big, some were on fire (albeit a tiny, tiny fire), some were very bouncy, almost all were muddy - but all were totally doable). Due to a traveling conflict in 2017 I will miss the Dirty Girl this year, but I'm looking ahead to 2018. So, wanna join me in 2018? Are you up for being a Dirty Girl with me in 2018?

xoxo

G.

My Chalkboard Sanity Wall

I finally got my chalkboard wall. Seriously. I started prepping this wall in my kitchen over a year ago.

A YEAR AGO.

When we had just moved into our home back in 2005 and my kiddos were one and three - I was totally overwhelmed with the move and hired a painter. I LOVE to paint. I've never hired a painter, but I realized my limits with two toddlers and a whole house to unpack. Sadly that painter reminded me of WHY I'd never hired a painter (horror stories abound), as he painted over wallpaper in our kitchen that he was supposed to remove first. Almost 2 years ago I got the bug (ummm ok, inspiration?) to paint a chalkboard wall in our kitchen, so I stripped the wall and there it sat. About 90% stripped. The remainder needed a heat gun to remove and well, a ladder, and time - and thus 18 months passed and there sat the ugly wall. Guests came and went - and there sat the ugly wall. Sounds kinda like the life of a busy mom who works, cleans, cooks, and runs the household! 

Enter my amazing client, Erika, who LOVES to paint. She's my soul sister in her belief in the prep work (90% prep, 10% actual painting)! She offered to paint that wall for me and darn if that didn't inspire me to get my heat gun out, ladder, scraper - and finish that remaining 10%. I patched the holes - she primed and painted it over the course of a week while I was at work and here you go, my new sanity saver: 

I've been playing around with it for a few weeks, and at this moment I'm trying out my kids chores on the left. The chores flip weekly so each Sunday we simply switch the initial above the chores they are responsible for.

So there is NO confusion, NO arguing (um, right - like that EVER happens!). 

On the bottom right I'm trying out a list of my go-to entree inventory. Close up below: 

I plan my dinners out weekly. On an ideal week I set aside a few minutes on Thursday to look at the upcoming week, see what I have on hand that needs to be used, balance my work and kids activities with my availability to cook - and the weekly meals are planned. If all goes as planned I am able to do my shopping Friday or Saturday, batch cook one or two things on Sunday and I've can start the week with a plan. 

In my household my husband is a far more talented cook than I am; he really earns the title of Chef. I'm FAR from that, but that's a whole separate blog post. We divide up the dinner duties so that I am responsible for dinner M-F (when he is commuting 3 hours round trip to work), and he cooks Sat/Sun. He usually tries to make at least one of those dinners big enough to have leftovers for me to plan on for a weekday meal - BONUS. 

You'll notice little notations (the letter U) beside some of the entrees. Those indicate our upstairs freezer, as opposed to our full size basement freezer. This helps me when I need to grab that entree - to know which freezer to look in. I could NEVER survive my cooking at home, and striving to serve my family nutritionally dense food, if I didn't have an extra freezer. It also falls into the category of sanity saver. 

Just in case you're inspired to paint your own chalkboard wall here's a great website to reference. And by the way, guess where I got my chalkboard paint? ALDI! For 3.99 can. LOVE me my random Aldi finds! Now it's something they may never carry again (it was a special buy) so in case you're itching to get started and don't want to hit your local Home Depot, I'll link to some of my favorite tools that can be found on Amazon:

I've been using chalk I ordered on Amazon (simply because I didn't want to spend time running to/from the store - and there's the small issue of going into Target or Staples means I'll come out having found 67 other things I just HAD to have)...

These are seriously my most favorite brushes EVER!

The Best $5 I've Ever Spent...

Years ago meditation was suggested to me as a coping tool for anxiety. 

My response: "Um NO. I don't have the time for that." My counselor just smiled and let me sit there with my resistance, my refusal to even contemplate TRYING meditation. 

It would be several years before I was even willing to try. I started and stopped a bunch of times. I tried and never found any mediation "tools" that worked. I had a really big misconception about meditation. 

I thought I had to do it perfectly. I thought if my mind wandered away from the meditation ... it meant I had failed. 

A few years ago a client shared with me that he had been using this app to facilitate his guided meditations. Now this isn't some Birkenstock wearing, long haired crystal squeezing hippy. Insert disclaimer here: I have long hair, love my birkenstocks and have nothing against crystals; just using the above to paint a mental picture of what this guy isn't...

This guy owns a Porsche, and a Lexus, and a Mercedes, is in wealth management and wears custom made suits. He raved about the app he was using, Buddhify. He had such positive things to say about it that I purchased it that day. It's a flat $5 one time fee.  This was over two years ago and I haven't tired of it yet. 

It has the prettiest color wheel with a diverse assortment of meditations you can use in different circumstances. There is a wonderful variety of voices, and I love the variety of lengths, especially so many short 4-6 min meditations to fit anywhere into the day. 

Here are just a few:

Going to sleep

Waiting around

Pain/ Illness

Difficult emotions

Eating

At home

Traveling

Once you tap on the category you want to explore, you have options within each category. Each one tells you the length of the meditation. 

The meditations vary in length, with most averaging from 4 to 7 minutes. Some are around 10-12 minutes, and a few even longer ones. This app truly has something for everyone. 

I've even gotten my kids to use several of the going to sleep meditations. FADE is their favorite. It's come in very handy when we are traveling and in a hotel room. 

Studies show "there’s evidence that it (meditation) may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia."1

A few minutes a day, or even a few times a week, is worth experimenting with and seeing if you perceive any benefits. I've also used Headspace which requires a monthly subscription, and Smiling Mind (which is free). I always gravitate back to Buddhify. Buddhify guided meditations have so much compassion built into them they helped me overcome my feeling that I had to be a perfect (non-mind wandering) meditator. 

I find I can approach parenting and stressful situations with far more calm than when I don't prioritize a few minutes of guided meditation. I encourage you to try it and see what you discover.

Coach G

1: https://nccih.nih.gov/health/meditation/overview.htm#hed3

It Doesn't Happen By Accident

The fine folks at Precision Nutrition (PN) have an awesome little saying: "Unless you're lucky enough to live at a health spa or have your own personal chef: Eating well doesn't happen by accident. So, you have to make it happen with planning and prep."

What is meal planning? And how do you do meal planning?

At its' essence ... Meal planning is whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. For some - it's the plan they make after they shop. Whatever works for YOU; neither is right, or wrong. At its very basic level meal planning takes effort, consciousness, intention. Meal planning doesn't really happen by accident, just like saving for retirement requires some forethought, some intention, some effort and eventually a destination, a goal amount. But I digress...

Some people plan a week in advance or a month in advance, freezing neatly-labeled packets of soup and stew. Others may wing it, shopping for that evening's meal at the grocery or farmers' market and picking up whatever looks good to them. Meal planning is a truly personal thing. What works for you may not work for me. The goal is to find a process that is both enjoyable and effective.

Perhaps you have no plan. That was definitely me in my younger days. I spent my 20's and my 30's as a Flight Attendant for a major airline. In those days my version of a meal plan was to buy a 6 pack of Thomas Blueberry bagels, toss them in my suitcase, and live off of those, and airplane food, for the course of 3-4 days. I never thought about planning a meal. I just went to the store occasionally, bought things, and would look in the fridge around meal time and feel lost. This was seriously me even just a mere 14 years ago as a new Mom.

There was even a pivotal "come to Jesus moment" my husband had with me around the hot dogs, veggie burgers and cereal for dinner that I came to rely on as a new Mom. These options were the extent of my go-to repertoire for meals. He grew up with family dinners around a family table. I did not. I truly did not know any different. But this is a story for another blog post...

Now ... Fast forward to 2016 and I've tried a lot of different ways to meal plan. Along the way I've learned to cook a whole lot more and I enjoy the process now, which helps! I've morphed into THAT person who has a white board on my fridge and uses it to sketch out my meals for the week based on my schedule. This may be you - and perhaps you too have evolved your own finely tuned system that's working for you. If so - smashing. Keep on keeping on and consider sharing any of your survival tips in the comments.

My Version of My Meal Sanity Saver for the Weekdays: Here I normally list the proteins I have on hand to make meals from, anything I need to use up (like the goat cheese), plus my meals listed for the weekdays (burgers, gumbo, pork chops, thighs). I normally list any produce I have on hand so I can think ahead to the veggie sides I'll prepare. I also LOVE to make large portions so we can eat leftovers several times throughout the week. My husband cooks on Sat/Sun, so that planning isn't on this board. 

Or ... Perhaps you aren't one to have a white board with menus written out for every day of the week. Perhaps the old version of me resonates with you, or you fall somewhere in between. Consider for a moment where you currently fall on the spectrum of meal planning. One "split the distance approach" is to purchase the staples (e.g. Chicken, ground turkey, greek yogurt, cottage cheese, spinach, eggs) and throw them together into an easy, spur of the moment meal. The upside? No complicated recipe to follow. The downside? You may end up eating the same meals (e.g. scrambled eggs with spinach, greek yogurt with nuts, cottage cheese with fruit, turkey burgers, canned tuna over spinach) again and again, and get bored. If you are a planner (like me) this "not-knowing" may stress you out, but if that is the case you may already be leaning more towards my whiteboard approach, even if it means repeating some go-to meals/combos.

Consider what action you might take today to move a little bit further along towards planning your meals. Perhaps you can scour around for some recipes and put together a grocery list for non-staple items that you may need for those recipes. Maybe the first step is to simply start with tonight's dinner. ONE meal, because this mere concept stresses you out. Or perhaps you want to simply start by planning ONLY your dinners for the week, or your breakfasts. Think about your style ... Are you a planner? A non-planner? Or an in-betweener? If you need a template to start working with check out The Sisters Cafe for several downloadable and printable options. The basic template can be used to sketch out just one set of meals for the week (think breakfast, lunch OR dinner), along with a separate grocery list. Or you can go "all-in" and pick the template that has you plan all 3 meals; at the bottom is a spot to make your shopping list.

Remember, eating well doesn't just happen. It doesn't happen by "accident." What has your meal planning style been? And as my friends at PN also are fond of saying ... How's that working for ya?

Coach G.