Salisbury Steak

I had to share this amazing recipe with you for Salisbury Steak by the wonderful author and paleo expert Sarah Fragoso of Everyday Paleo. Ingredients for Steaks 2 pounds of ground beef 1 cup spinach, finely diced 1 egg 1 teaspoon crushed garlic 1 teaspoon sea salt 1 tablespoon dried thyme ½ teaspoon rubbed sage […]

Cinnamon Rolls (Keto, sugar-free, grain-free, low-carb!)

I made these keto cinnamon rolls recently and while they did NOT turn out pretty, lol, they sure tasted great!
My dough was so sticky that it was super hard to work with (maybe I didn’t let the eggs fully warm up to room temp? Or was it bc I melted the butter? Yeah, that was probably it.).
Anyway, these are a MUCH healthier option if you are wanting some cinnamon rolls. And they are delicious.
Here’s what you need:

DOUGH

FILLING

CREAM CHEESE FROSTING

For full recipe and pictures, go here: https://www.ketoconnect.net/keto-cinnamon-rolls/
Enjoy!
 
In health,
Rebecca

Health Benefits of Ceylon Cinnamon

Cinnamon comes from the inner bark of the Cinnamomum tree, widely distributed in Southeast Asia, China, and Australia. The inner bark is made into strips, dried or roasted, and ground into powder.
 
The aroma, flavor, and health benefits of cinnamon come from cinnamaldehyde, an organic compound.
 
While all cinnamon is delicious, they are not the same. There are two main types of cinnamon. Cassia, a more aromatic and darker one which is common and inexpensive and ceylon which is higher in quality, antioxidants and thus more expensive. Ceylon is also known as the “true cinnamon”.
 


Although both of these types of cinnamon are good for diabetes and overall health, cassia contains coumarin, which can be toxic to your body and harmful to your liver if taken in large amounts. Ceylon cinnamon contains only trace amounts of coumarin and offers some major health benefits. 

Stimulating insulin-like activity

According to research, ceylon is useful for diabetes because it reduces insulin resistance in the body so that glucose is metabolized in the liver. This makes ceylon an alternative treatment for diabetes.
 

Supporting immune health

The essential oils and compounds in ceylon cinnamon have anti-inflammatory, antioxidant, and antimicrobial properties. You can use it to help you prevent and fight infections, especially seasonal ones.
 
Also, ceylon was part of a cancer study and may prevent or treat certain types of cancer. Of course, before you take anything, make sure that you have discussed it with your oncologist.
 

Managing blood pressure

The anti-inflammatory properties of ceylon makes it ideal to keep your blood pressure within normal levels. It helps distribute blood properly all over your body so that your heart is not strained. This may reduce your risk for heart disease.
 

Preventing Alzheimer’s disease

Alzheimer’s is one of the neurodegenerative diseases, which are characterized by the gradual loss of the brain cells’ structure and function. In this kind of disease, a protein known as tau tends to build up in the brain. Thankfully, studies have shown that there are two compounds in ceylon that prevent the buildup of tau.
 
With the health-boosting properties of ceylon cinnamon, it is certainly an impressive spice.
 
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

3 Easy Ways to Fight Holiday Stress

While the holidays can be the best time of the year for some, for others it can feel like the worst. The American Psychological Association has actually found that almost half of women in the US experience heightened stress during this season, putting them at increased health risk.

 

Aside from holiday stress, SAD (seasonal affective disorder) or winter depression can make this time of year challenging.
 
To manage stress, it is common to resort to food and alcohol to manage stress. Self-care and stress-management techniques, on the other hand, can help you stay healthy and feeling like your best self during the holidays.
 
I remember a quote by Katie Reed, a writer, speaker, and mental health advocate. She said, “Self-care is giving the world the best of you, instead of what’s left of you.”
 
This holiday season, let’s work to keep our sanity and our relationships with others as healthy as possible. Here are 3 suggestions:

Don’t Neglect Healthy Habits

No matter what the season, never ever let go of healthy habits because they are the foundation to a healthy and awesome you. Be mindful of your physical activity–make sure you have ample time for movement and exercise every day. Physical activity does not only boost your energy but also elevates your mood. Get enough rest and sleep and eat healthy meals. 
 
Take a break from social media and news, too. Not all news and updates we see online make us happy. You can choose to go offline and spend more time on yourself.
 
Read a book. Take a night stroll. Go stargazing. 
These are all good for your mental health–to free yourself from stressors by doing something nice for yourself, focusing on the moment, and reducing distractions.
 

Take Time to Reflect on the Meaning of the Season

Most people are stressed out by holiday shopping and hopping from one event to another. But instead of doing that, especially right now with the shelter in place orders, I suggest you take some time off to reflect on the true meaning of this season for you–what can you focus on that you enjoy about this time of year? What are the things that you’d actually like to do with your precious time rather than doing things out of obligation? 
 
If you feel overwhelmed with gift shopping, why not prepare something that money can’t buy or donate to a worthy cause on someone’s behalf? If you are stressed by the busyness of your schedule, you could schedule some activities later, like the first week of January.

Reach Out

While some people are overwhelmed with the company of family and relatives during this time, we are being told not to travel right now and not to gather in large groups, so some are spending Christmas and New Year alone. If you are one, don’t hesitate to reach out to someone–a friend, a family, a relative. A letter, a call, a video conference…find a safe way to connect with someone you care about. It’s a win-win.
 
Stressing out about what we don’t have control over, won’t lift anyone’s holiday spirit, so I encourage you to focus on these suggestions instead.

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

Simple Tips to Keep Your Gut Happy This Holiday Season

Well, the holiday season is already in full swing even though for many of us it feels very different with the pandemic also in full swing.
 
Though this holiday may look and feel very different than in years past, there’s bound to be celebrations of some kind going on. This usually involves a feast or two and the hustle and bustle of holiday traditions.  That’s why I want to talk to you about how to keep your gut healthy throughout the holidays; because a healthy gut is a happy gut!
 
Your gut is home to countless microbes that are continually doing hard work for you to keep your physical, mental, and emotional health up. But without your help, your gut can’t be at its best.  Putting into practice the tips below will help your gut keep up the good work and allow you to not only enjoy your holiday season more, but allow you to feel good in your skin and step into 2021 feeling great!


 

1. Indulge yourself while taking care of yourself.

 A great way to do this is to upgrade your recipes by swapping out processed, harmful ingredients for higher quality and healthier ones (i.e. swap sugar with one of the countless healthier and delicious options like monk fruit, erythritol, allulose, stevia, xylitol or hybrids such as Lakanto, Pure Cane, Swerve, etc; swap wheat flour or high glycemic flours with coconut, almond, flax, hazelnut, or cassava flours; swap vegetable oil or margarine with avocado oil, olive oil, coconut oil, ghee or butter).
You can also incorporate gut-helping foods into your feasts. For example, you can add a good amount of dietary fiber to your dishes because they are good for gut microbes. Other prebiotic foods include asparagus, carrots, Brussels sprouts, sunchokes, onions, garlic, and nuts.
It can also be great to try new recipes so that you can add more gut-friendly ingredients on your dishes.
 

2. Slow down on alcohol.

If there ever was a holiday people wanted to numb out with alcohol, this is it. But do you really want to add a hangover, extra pounds, and gut inflammation to this extremely difficult year? No thanks! Skip the alcohol or drink small quantities of better quality alcohol like organic wine, gluten-free beer, hard cider, kombucha, etc. Mixed drinks that add a lot of extra sugar make it harder to drink in moderation and add a lot of extra work on your liver (which disrupts your hormones, sleep, mood, waistline, blood sugar, blood pressure…the list goes on and on).
 

3. Maintain a normal sleep routine.

Losing some zzz’s lessens the number of your gut microbes. It doesn’t totally mean that you should avoid evening celebrations, but it’s a great idea to opt for earlier celebrations and dinners whenever possible and keep your later nights to a minimum. 
 

4. Increase your level of serotonin.

This is perhaps the busiest time of the year for most of us–which can definitely be a source of stress. When your stress level increases, your colonic bacteria suffers. On the other hand, when your gut microbes are healthy and balanced, they can help you build resilience against stressful situations. A primary reason for this is because most of your serotonin (aka your happy brain chemical) is made in your gut! You can support your mood and serotonin levels in the following ways: exercise (especially aerobic exercise), getting plenty of sleep, getting outside in the light or getting bright light in the morning/day (if you don’t have much sun this time of year, consider a light box), and eat plenty of protein and nutrient dense carbohydrates (veggies, fruits rather than breads and sweets).
 
I’m sure that by choosing healthier options this holiday season, your gut will thank you, and in the end, it’s you who will benefit from it.
 
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

MASHED CAULIFLOWER

This is a terrific low-carb alternative to mashed potatoes!!

  1. Steam 1 head of finely chopped cauliflower until fork tender
  2. Drain and blend thoroughly in food processor
  3. Put mashed cauliflower in a bowl and mix in 1-4 Tbs. each of salted butter, cream, and parmesan cheese (based on how well you tolerate fat and dairy). Salt and pepper to taste.

*Optional parsley or green onion garnish

How to Recover from Burnout

Burnout is something all too many of us have experienced…especially during 2020. Burnout is caused by prolonged exposure to stress. It’s an all consuming exhasution: physical, mental and emotional.
As the pandemic continues, tensions over human rights and politics grow, we try to adapt our work, school and other elements of life to a remote/virtual format… so many of us are experiencing exhaustion caused by the “new normal”.

 


In line with this, today I would love to share some insights and solutions from this great book by doctors Emily and Amelia Nagoski called Burnout.
 

What causes Burnout

Quoting from Emily in her interview with Brene Brown on Brene’s podcast Unlocking Us, she said “Emotions have a beginning, a middle, and an end. A lot of us are taught to believe that if we fix the problem that caused the stress or the emotion, then we will have dealt with the emotion itself. It turns out, no, there is a disconnect…”
 
It turns out, we need to complete the cycle of our emotions. As they describe, we need to keep going through the tunnel and not getting stuck in the middle of it–that’s when burnout happens. Our digestive systems, hormonal system, cardiovascular systems, nervous systems…really ALL systems take a toll when stressful feelings don’t get processed.

 
Preventing and Recovering from Burnout

The great news? You don’t have to wait for the stressor–the thing that was causing you stress–to go away before you complete your stress cycle. You can use some easy and free methods to help yourself complete the stress cycle so that you don’t get stuck in the harmful phases of it. I love the tools they share in their book and recommend you check it out. I’ll share several that I already knew about and use daily–they absolutely work.
 
1) Physical activity.
 
Walking, running, dancing–It can be any movement, but by moving your body around, it allows you to process those stress chemicals and boost your feel-good chemicals which results in helping you move through the stress cycle.
 
2) Breathing
 
This is a cornerstone in any emotional self-regulation strategy like HeartMath. When you turn your attention to your breath and you make your breath slower and deeper, it’s like hitting reset on your stress cycle.
 
Breathing is the simplest and gentlest way to calm down your emotions and the nervous system. Just breathe, feel the air entering your body as you breathe in and feel it when you breathe out.
 
3) Laughter
 
Laughter (like really great belly laughter, not fake laughing) will move you through the stress cycle.
 
Doctors Emily and Amelia also mention the following tips:
 
1) Positive social interaction.
 
The stress response happens to deal with a threat to the body (real or imagined), so in order to complete the stress response, your body must feel safe. Positively connecting with another person, making you feel comfortable and safe, tells your body that it’s okay now–it’s safe now to end the stress cycle.
 
 2) Affection
 
Did you know that just a 20-second hug has the power to improve your mood and normalize your blood pressure and heart rate? The cuddle hormone oxytocin is released by the body when hugging or snuggling up. Pets are great for this too if you happen to live alone.
 
3) Crying
 
Newsflash: It’s okay to cry! In fact, the physical aspect of crying, not the emotional part, is a powerful way to complete the stress cycle and shift energy. To do this, you can focus on crying itself rather than the painful thoughts and feelings.
 
4) Creative Expression
 
Creating something is one of the best ways you can transform your emotions–your energy–into something. You can paint, crochet, build, or create anything. It’s a way for you to put your emotions in a “safe place outside of yourself.”
 
I hope that these tips will help you manage your stress and prevent you from experiencing burnout.
 
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

Natural Pain Relief for Arthritis

No one likes to be inflamed and in pain, so today I’d like to share some natural therapies for arthritis pain.

There are 2 types of arthritis:

1. Osteoarthritis – caused by the wear-and-tear damage to the cartilage of your bones. Cartilage plays a role in preventing friction during joint movement, so once it is damaged, bone grinding on bone occurs and causes pain on the joint.

2. Rheumatoid arthritis – an autoimmune type, in which the immune system attacks the joint capsule, the membrane enclosing all parts of the joint. This causes inflammation, characterized by pain and swelling.

While there are many medications available for arthritis, you have a choice to opt for natural alternatives. In fact, according to the Arthritis Foundation, there are 8 natural therapies for arthritis pain. I’ll summarize most of them below. Plus, I’ve got a surprise addition to this list!

First, to reduce pressure on your joints, release excess body fat. Just losing one pound relieves your swollen joints from four pounds of pressure. You can achieve this by combining a healthy diet with ample amounts of exercise and physical activity (and yes, if you have arthritis, you will likely need to modify the types of activity you do: yoga, tai chi, qi gong, swimming, and weight training are some great options).

Second, movement should be part of your daily routine.  Performing a low-impact exercise for 30 minutes a day, 5 days a week. As I mentioned above, both yoga and tai chi are great options. Yoga originated from India while tai chi from China, but both relieve joint pain and stiffness (and are great for reducing stress levels!).

Third, soothe yourself with techniques such as acupuncture, massage, or physical therapy. Acupuncture uses tiny needles inserted through the skin on different acupoints in the body so that your natural painkillers are activated and your nerves, muscles, and connective tissues are stimulated. Massage uses gentle manipulation of the body while applying some sort of pressure. Physical therapy also provides ways to lessen the pressure on swollen joints, to reduce stiffness, and improve movement patterns and mobility.

Fourth, electrical stimulation, also known as TENS (transcutaneous electrical stimulation) can be helpful. To relieve pain, a bit of electrical stimulation is used by applying small electrodes on the affected area. The electromagnetic current from the device is applied to the skin through the electrodes.

Fifth, is the topical CBD cream, such as the Lassen Labs Nano CBD Relief Cream. I’ve gotten great feedback on this product from clients and family members so I definitely recommend checking it out.

As I discussed in a previous newsletter, you have cannabinoid receptors in every part of the body and they help regulate pain and inflammation (amongst other things).

For more info about CBD use for arthritis, read here.

Lastly, the health of your gut makes a big difference! To have strong, healthy joints and a balanced inflammatory response, you need to be properly digesting and absorbing your food and keeping your immune response in check–this all happens in your gut! You’ve heard me say many times that your gut is at the root of all your health. Diet and lifestyle make a HUGE impact on gut health. Eating high quality protein and produce, hydrating, getting at least 7 hrs of sleep per night, exercising and moving your body regularly, spending time in nature, managing stress…these are powerful healthy habits that build the foundation for a healthy gut.

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

4 Ways to Relieve Acid Reflux without Using Medication

Hi there!

Last week we talked about GERD and an alternative way to manage it. In case you missed it, you can check it out here.

Heartburn can occur after having a large meal, binge drinking, or eating greasy food. That burning sensation you feel around your chest happens because of the rising up of the acidic stomach content to your esophagus.

While occasional heartburn and acid reflux is common, its frequent occurrence is not. This might be a symptom of GERD or gastroesophageal reflux disease, which is a chronic disease due to the malfunctioning of the sphincter between the esophagus and stomach. Simply put, when it’s chronic, it’s because the cells are no longer working properly and they need help restoring proper function!

To ease occasional acid reflux, you can try doing the following alternative ways without using medications (always check with your doctor first):

1. Eat smaller meals and go easy on the carbohydrates

Poorly digested food, especially carbohydrates which are quick to ferment, cause bacterial overgrowth in the stomach and upper part of your small intestine and increase the pressure inside (gas), forcing the stomach content to go up the esophagus.

So you can limit your symptoms by not overeating, taking your time when you do eat, chew really thoroughly, and focus on eating healthy, unprocessed foods such as meat, fish, eggs, non-starchy vegetables, nuts and seeds, and fats and oils.

2. Limit beverages including alcohol, coffee, citrus juice, and carbonated drinks

These beverages worsen acid reflux symptoms because they change the stomach pH more readily, weaken the lower esophageal sphincter, increase belching, or irritate the lining of the esophagus.

3. Chew gum that contains bicarbonate

Chewing gum increases saliva production and the bicarbonate content helps to clear the acid from the esophagus.

4. Try CBD Oil

CBD oil can actually treat many health issues as I discussed in previous newsletters. Due to the presence of cannabinoid receptors in all parts of the body, including the gastrointestinal tract, CBD oil is an effective alternative to manage many illnesses including acid reflux.

CBD oil is effective for acid reflux because when it interacts with the endocannabinoid system, it results in the following:It lessens the secretion of gastric acid (so best not to do this at mealtimes unless you have confirmed with your doctor that you have an excess of stomach acid).It reduces inflammatory responses, so it mitigates the inflammation and damage along the esophagus.It decreases the sensation of pain.It soothes and calms down peristalsis.
I hope you find these methods and relieve occasional acid reflux symptoms. Don’t hesitate to reach out to me and let me know what you find helpful!

For more chronic situations of GERD, you need to get to the root cause or it can become quite serious. What you eat and how you eat it matters–choose nutritious, unprocessed foods whenever possible and sit down and chew your food rather than rushing and eating on the go. Look into diagnostic testing such as getting an endoscopy (inside look at your stomach and esophagus; or reach out to a functional practitioner such as myself for a full look at the functioning of your gut, inside peek at gut bacteria imbalance, opportunistic infections, and more. I’m not a doctor and I’m not pretending to be! I don’t diagnose my clients, but rather I help them to identify where function has been lost and then guide them with diet and lifestyle practices so that their body can restore proper function.

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