The Benefits of Strengthening Your Core

Hi y’all!

Please enjoy this great infograph by JSculpt Fitness on the benefits of strengthening your core!

How to Naturally Lose Weight without Counting Calories

Yes! You read it right. You can actually lose weight–naturally–without counting calories. As discussed last week, the technique “calories in, calories out” is oversimplified and fraught with myths.
 
Instead of putting a lot of time, energy and attention on calorie counting, I invite you to start learning another approach to weight loss (or as I prefer to call it, weight release). 


 
What you need are foods that do the following:

  1. Balance your blood sugar levels
  2. Increase your metabolism

And the result of eating these foods on a daily basis are:

  1. A boost in energy
  2. Adequate sleep — goodbye insomnia!
  3. No more unnecessary cravings
  4. Normal bodily functions

With this in mind, let me share with you some foods that could do this!

  1. Black coffee — Oh the perks of being a coffee drinker! Aside from the burst in energy and concentration, coffee boosts metabolism for a short time.
  2. Green tea — It is rich in antioxidants and is associated with many health benefits, including increased energy and selective fat burning.
  3. Spicy foods — The natural chemicals in spicy foods increase your metabolic rate.
  4. Fiber-rich foods — These foods cause you to feel full because they help release satiety hormones: you will naturally eat less without even trying! Aside from that, fiber feeds the good bacteria in your gut so you’ll reap more benefits. Fruits and vegetables are rich in fiber.
  5. Probiotics — Obese people have different gut microbiome patterns than normal-weight individuals. One way to nurture a healthy gut microbiome is to take probiotics from food sources (like sauerkraut, kim chee, yogurt, etc), make sure you feed your gut flora with prebiotics, and consider probiotic supplements.
  6. Protein — A high-protein diet gives you that feeling of fullness and reduces your appetite. Protein also boosts metabolism for up to 80-100 calories a day. Eggs, meat, seafood, poultry, tempeh, cottage cheese, certain nuts and seeds, and a variety of high-quality protein powders are great sources of protein. 

In addition to choosing the right foods for your body (which is best done with metabolic pattern testing!), hydration, sufficient sleep, managing your day-to-day stress, and moving your body throughout the day are hugely important not only for the weight release but also for your physical, mental, and emotional health.
 
Another tip I can share is to practice mindful eating, meaning you have to be conscious of your food choices, increase your awareness while eating, and listen to your body’s needs. By doing so, you will be able to choose the right foods for you and combat emotional eating and overeating.

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’d like to learn more about how you can discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health
~Rebecca

Surprising Benefits of Eating Kimchi

Today we’re going to dig into an awesome gut healing food called kimchi. Kimchi is a world-famous traditional side dish in Korea.This food has rich historical roots: It is mentioned in many ancient Korean journals dating back thousands of years ago!


 
From being incredibly sour to crazy spicy, accompanied with that pungent odor–kimchi has a unique and delicious taste. In addition, kimchi is a fermented food and is therefore helpful to the friendly bacteria in your gut.

And your gut is at the root of your health! 

Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive. 
 
So it’s great to know about different foods that you can eat to add to the diversity of friendly bugs in your gut…like kimchi! So, kimchi is made from fermented Napa or Chinese cabbages along with other veggies, onion, garlic, spring onions, and gochugaru (ground Korean chili powder).
 
Let’s look at some benefits in the research of regularly eating kimchi:
 

Improves Digestion

Improved digestion is the first obvious benefit of regularly eating kimchi. The lactobacilli (one of your good gut bugs) gets depleted when you are stressed and have an unhealthy lifestyle (eating processed foods, not drinking enough water, not getting enough sleep, not exercising regularly) causing you to have indigestion or diarrhea. Kimchi is rich in fiber and lactobacilli that help restore proper digestion.
 

Boosts the Immune System

Did you know that 75% of your immunity is found in your gut?! Your gut, which is home to countless microorganisms, is your very first defense against disease-causing microbes that enter your body through the mouth.
 
Eating fermented foods, such as kimchi, strengthens immune system
 

May Slow Down the Aging Process

Kimchi is rich in antioxidants–the secret to slowing wear and tear on your cells resulting in fewer outer and inner signs of aging. Think of oxidative stress like this: you know when you cut open and apple and shortly afterward it turns brown? That’s oxidative damage/stress.  Antioxidants fight this rapid aging brought on by stress and pollution from the environment. 
 

May Help With Weight Release

Kimchi is created with ingredients that are densely packed with nutrients: Napa cabbage itself contains vitamins A and C, at least 10 different minerals, and more than 34 amino acids!
 
What makes the vegetables in kimchi good for weight loss is that they are low in calories but high in satiating fiber–meaning you get full more easily. The lactobacillus in kimchi may also support weight balance.
 

May Fight Inflammation and Cancer

The ingredients in kimchi have anti-inflammatory properties and, as mentioned, are full of antioxidants. They promote your overall health and fight inflammatory illnesses and cancer. Cabbage in particular contains indole-3-carbinol, a powerful drug against colon cancer.
 
I did a little search and found this easy recipe on how to make kimchi. If it interests you, head over to this blog and learn to make kimchi on your own. It is also sold in many stores (look for organic and preferably in glass jars).
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca