This is Happening TODAY! Kick That Sneaky Little Habit!

Just in time to save us from another holiday season of weight gain and pudge…

This live (online) event is here to help NOW, before our jeans won’t zip and our brains turn to mush!

 

halloween candy

Most people still think of sugar as an innocent treat… a reward, even though there’s overwhelming evidence that it damages our bodies and brains.

It’s not enough to simply KNOW that sugar is bad, you also need realistic & successful strategies to identify sources of sugar, overcome your sugar ‘habits’ (a.k.a. addiction),  and create healthier habits.

Sugar is a tricky adversary. Now, with our plethora of packaged foods, it hides in plain sight under dozens of deceptive names, even in foods that we felt confident were “natural” and healthy.

It’s the reason why JJ Virgin wrote her latest book “The Sugar Impact Diet” (coming to bookstores soon) to give you the best possible tools to beat those sneaky hidden sugars for good…

And it’s why if you ever struggle with sugar cravings, I highly recommend you join JJ for a special complimentary online video event TODAY (Thursday October 30th), where she’s sharing LIVE…

 

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• Her latest discoveries about how we’ve been looking at sugar all wrong…

• The all-new “SID 4T” protocol that lets you get permanent control over sugar in just 2 weeks (even if you’re borderline addicted today)…

• And frustration-free ways to keep sugar off your plate at every meal – including how to weed sugar out of your fridge and pantry, and even a sample shopping list…

Plus, even more sugar-busting secrets and strategies from a rare lineup of experts with advice to help you succeed.

 

Register for your FREE spot by CLICKING HERE!

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

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Taking The Mask Off Sugar! {A Special Event}

jj close up 

Just wanted to keep you updated on my friend JJ Virgin’s ongoing book launch extravaganza!!

JJ is pulling the mask off the ONE ingredient that’s too sweet to be true – and the multi-billion dollar industry behind it:   Sugar

On Thursday October 30th at 2pm EST, JJ is hosting a special LiveStream event with a POWER Group of experts.  (Need bribery? There will be prizes!)

CLICK HERE to register.  (Can’t make the LIVE event? Gotcha’ covered. Just register and you’ll have access to the recording. Easy!)

 

JJ and her experts will be showing you 3 things in particular during this event:

 

#1. How we’ve been looking at sugar all wrong and how that’s affecting us.

#2. How to get rid of your cravings and take control over sugar in two weeks.

#3. And answer the question “What the heck SHOULD I eat??”  (How to clean out the fridge & pantry, what to do for breakfast, and a sample shopping list!)

 

Who’s in the Power Group? To name a few… 

  • Dr. Tom O’Bryan, Unlocking the Mystery of Wheat & Gluten Intolerance
  • Dr. Sara Gottfried offers great info on stress busting
  • Lisa Sasevich will share her incredible success story
  • Master Kipp, a total kindred spirit who will knock your socks off with empowerment.
  • Cynthia Pasquella (“The Hungry Hottie”)
  • John Assaraf will share how to overcome the obstacles that are holding you back. 

 

>>>   JOIN THIS EVENT HERE  <<<

  

 PS.  JJ’s also giving you her “secret weapon” to CRUSH cravings …and she has prizes to give away from Vital Choice Seafood, as well as her own gifts from her personal empire! Don’t miss this!

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

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ad with model bc youre worth it

 

 

 

 

 

 

 

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Delicious & Healthy Recipe And a FREE Sugar Impact Cookbook Giveaway!

flank steak pic

FREE Recipe in Your FREE Cookbook!

I’ve recently talked about the dangers associated with the amount of sugar the average North American consumes.

Not just the proverbial “spoonful of sugar” or sugar in desserts or baked goods, either. Sugar in grains – bread, cereal, pasta, etc., as well as beverages, condiments, soups, “health foods”, even added to processed meats! Sugar has countless aliases now, too… so you’ve got to be on the ball when reading your labels.

Sugar prematurely ages us, causes systemic inflammation, weakens our immune response, skews our hormonal response, dulls our brains, directly contributes to weight gain and blood sugar imbalances (diabetic conditions), and increases our risk for every serious degenerative illness under the sun.

The enormity of the problem is why I’ve chosen to help my colleague, NY Times bestselling author JJ Virgin, launch her newest book and health recovery program – “The 2-Week Sugar Impact Diet”.

It’s a big deal.

I like that JJ’s is a TWO week program. You can do anything for 2 weeks. Right? Right. Especially when your health is at stake.

JJ is celebrating the fact that her new Sugar Impact Diet book has already hit bestseller status… so she’s giving away FREE DOWNLOADS of her 2-Week Sugar Impact Diet COOKBOOK to her supporters!

The key to breaking through your addiction to sugar is 3-fold:

1. You’ve got to cut it out for the time being in order to eliminate the cravings for good.

2. You need healthy and delicious “substitutions” to get you through that ‘withdrawal’ period.

3. You need simple, delectable options to move forward with… to help you stay on the right track with your new healthy lifestyle.

I think JJ’s cookbook helps you with all 3 of those components. It gives you healthy options you’ll actually look FORWARD to making and eating… and these recipes serve to get the sugar OUT of your kitchen and out of your system!!

Here’s one example of a recipe from JJ’s free cookbook:

Asian Style Flank Steak Lettuce Cups

Serves 4

1/3 cup coconut aminos

¼ cup sesame oil

1 tablespoon lime zest

4 teaspoons minced fresh garlic, divided

4 teaspoons minced fresh ginger, divided

½ teaspoon sea salt

¼ teaspoon pepper

1 ½ lb grass-fed flank steak

1 ½ tablespoons coconut oil

1medium yellow onion, halved and thinly sliced

1 red bell pepper, cut into thin strips

1 large carrot, cut into matchsticks

½ lb. mixed mushrooms (shiitake, cremini, oyster, etc), thinly sliced

4 scallions, thinly sliced on the diagonal

1 cup cooked quinoa

4 large butter lettuce leaves

·      Mix coconut aminos, oil, lime zest, 2 teaspoons garlic, 2 teaspoons ginger, salt and pepper in a large bowl or baking dish.  Add flank steak and marinate for at least 30 minutes.

·      Preheat broiler.

·      Remove flank steak from marinade and place on a roasting pan.  Discard excess marinade.

·      Broil steak 3-4 minutes, flip and broil for another 3-4 minutes for medium rare.

·      Remove from oven, tent with foil and let rest at least 10 minutes.

·      Meanwhile, heat coconut oil in a large skillet over medium heat.

·      Add onion and sauté 3-5 minutes until beginning to soften.

·      Add remaining 2 teaspoons (each) garlic and ginger and cook 1 minute, stirring often.

·      Add bell pepper, carrot and mushrooms and continue cooking 5-8 minutes, stirring occasionally, until vegetables are crisp tender.  Add scallions, and cook 1-2 minutes more.

·      Season to taste with salt and pepper.

·      Cut flank steak across the grain into thin strips, then cut each strip in half again.

·      Place ¼ cup of quinoa in the middle of lettuce leaf.  Top with vegetable mixture and flank steak.  Roll lettuce leaf around filling, tucking the sides in as you go.

 


JJ’s new official 2-Week Sugar Impact Diet Cookbook is LOADED with recipes, tools, and great tips to help you get started!

 

Download your copy here and end your addiction to sugar!! ->> FREE COOKBOOK

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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“For Women Only: Weight Loss Solution” ~ Weekend Line-Up Of Presenters

Weight-Loss-Solution logo

 

If you haven’t already registered for the FREE “Weight Loss Solution” online summit, you can still join in!

 

Did you miss the original announcement that describes the event in greater detail, as well as all the topics and speakers?  CLICK HERE to check it out.

Here’s an update of the Weight Loss Solution presenters for the next few days… lots of beneficial information will be shared that I wouldn’t want you to miss!

 

Friday October 24th:

“The Truth About Desserts & Cheat Meals” ~ Kelley Herring

“How To Break Into Healthy Eating” ~ Diane Sanfillipo

“The Psychology of Eating” ~ Emily & Marc David

 

Saturday October 25th and Sunday October 26th:

“How to Eat for Health & Beauty” ~ Liz Wolfe

“How to Heal Autoimmune Diseases With Food” ~ Sarah Ballantyne (*** HIGHLY Recommended!!***)

“Low Carb Diets & Lifting Weights for Women” ~ Sarah Fragoso

 

Coming up next week you’ll hear cutting-edge presentations that discuss: balancing hormones, thyroid issues, fat burning tips, eating disorders, saving money while eating healthy, supplements, stress & weight loss, intermittent fasting, detox & cleansing, motherhood & weight gain… and a whole lot more!

 

This event is going on through November 12th… SO many great speakers and helpful topics to help you achieve your healthy body composition AND maintain it for life!

 

Registration is FREE!

Listen to the speakers for free… if you decide you’d like to own specific presentations for future reference, or you’d like to add the entire summit to your library, you’ll have the option to purchase what you want as the summit winds up.

For now, it’s FREE! Just click the Registration Link and follow along with the straightforward prompts so that you can listen to your presenters of choice, and see who’s coming up in the schedule.

 

 

 

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what will your after look like

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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For Women Only: The Weight Loss Solution

 

 

Weight Loss Solution

 

I ran across this free For Women Only:  The Weight Loss Solution event that just got started this week, and I wanted to pass it along ASAP. I’m hoping to check out some of the sessions from a few of MY personal favorite health authorities, like Mark Sisson, “The Wellness Mama”, and Chris Kresser to name just a few.

You can check out all of the live sessions for free and register for free to get a FREE eBook entitled The Top 10 Reasons You’re Not Losing Weight.

 

 

Here’s Some More Info From the Event Page:

40 Of The Foremost Weight Loss Experts On The Planet Come Together To Reveal The Real Secrets To Melting Stubborn Fat Faster, Stopping Premature Aging In Its Tracks, Softer, Younger Skin, Creating Youthful, Abundant Energy, And So Much More!

  • Burn fat off of your trouble areas: your belly, hips, waist, and thighs
  • Drop dress sizes & fit into your favorite clothes again
  • How to build toned muscles – without spending hours in the gym
  • Look and feel younger, happier, and more vibrant
  • Reverse the devastating effects of aging on your body
  • Eat delicious foods without bloating, weight gain, or digestive issues
  • Drop those last stubborn pounds of baby weight

If you’ve ever tried to lose weight before, you’ll already know it’s not dropping those first few pounds that’s the hardest… it’s keeping them off!

So if you’re tired of the fat-loss “yo-yo” game of lose, gain and never maintain, you should definitely check out this free event…

Introducing For Women Only:  The Weight Loss Solution!

The best part? The event is completely FREE.

Each session is jam packed with PRACTICAL, step-by-step, “do this, do that” information guaranteed to help you take action and get you the weight loss results you want as quickly and safely as possible.

As you watch each FREE presentation inside For Women Only: The Weight Loss Solution, you’ll discover:

  • Why your thyroid may be to blame for your weight gain (and how to fix it)
  • The truth about digestion and fat loss
  • How to get your kids making the right food choices on their own
  • How to lose 20 pounds effortlessly in a month
  • The remarkably satiating food that stops binging and overeating
  • How to ‘cheat’ with desserts and still lose weight
  • How to conquer emotional eating disorders
  • Simple body “hacks” to balance your hormones
  • How gluten really affects weight loss
  • The surprising link between fat and fat-burning (it’s not what you think)
  • How to beat your sugar addiction
  • How to heal autoimmune diseases that are stopping your weight loss in its tracks
  • The #1 dangerous exercise to avoid
  • The amazing truth about how bacon and chocolate can keep you happy AND healthy… and much more!

 

Here are a few of the sessions that will be available.  These are available for free for 48 hours after they air.  If you miss them live, you will have the opportunity to purchase a session or all of the sessions.

  • How To Save Money & Eat Healthy As A Family by Katie The Wellness Mama – WellnessMama.com
  • Carbs, Binging, And Emotional Eating by Neely Quinn – NeelyQuinn.com
  • Busting Weight Loss Myths And Boosting Metabolism by Christa Orecchio – TheWholeJourney.com
  • How To Lose Weight & Heal Your Thyroid by Melissa Joulwan – TheClothesMakeTheGirl.com
  • How A High-Stress Working Mom Lost 100 Pounds by Stacy Toth – PaleoParents.com
  • A Mom’s Path To Healing Hashimoto’s by Katie The Wellness Mama – WellnessMama.com
  • How To Balance Your Hormones by Sara Gottfried – Author of The Hormone Cure
  • Maintaining A Healthy Weight Before, During, And After Pregnancy by Chris Kresser -ChrisKresser.com
  • How To Break Into Healthy Eating by Diane Sanfilippo -BalancedBites.com
  • How To Heal Autoimmune Diseases With Food by Sarah Ballantyne -ThePaleoMom.com
  • Overcoming Eating Disorders With Love, Hugs, And Bacon by George Bryant – CivilizedCavemanCooking.com
  • Meal Planning, Family Dinners, And Eating Healthy On A Budget by Leanne Ely – SavingDinner.com
  • How Your Digestion Affects Weight Loss by Steve Wright – SCDLifestyle.com
  • How To Heal Your Thyroid Naturally by Dr. Kharrazian – ThyroidBook.com
  • For Young Girls: Weight Gain & Acne by Leslie Klenke – LeslieKlenke.com
  • Overcoming “Chronic Cardio” by Mark Sisson – MarksDailyApple.com
  • How To Love The Body You Live In by Danette May – DanetteMay.com
  • Quick & Easy Fat Burning Workouts by Jade Teta -Author of Metabolic Aftershock

 

The event began on October 21st.  I highly recommend checking it out, as it could be the final step in achieving your weight loss goals.

Register For The Weight Loss Solution Here

Don’t forget, when you register for the FREE Weight Loss Solution, you’ll also get a FREE bonus report that will show you 10 of the top reasons that you are NOT losing weight – and exactly what to do to fix them.

These reasons are NOT what you’d expect, so I’d highly recommend reading the WHOLE report.

Enjoy!!

 

fit girl

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

 

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The #1 Ingredient You’d Better Watch Out For! {Plus a Free Gift!}

sugar overload

 

It’s no secret that our modern day mainstream “foods” contain a gazillion ingredients that we’d be wise to avoid.

We have Franken-foods, factory foods, chemical-based foods, bad fats, trans-fats, artificial colors, artificial flavors, artificial sweeteners, and on and on.

And then we have an ingredient that’s been around for a long time, but wreaks more havoc than ever.

Sugar.

Why is sugar more of a problem now? It’s EVERYWHERE! Whether it’s plain ‘ol sugar on the label, or a variation of it, sugar is in more foods, beverages, and condiments than we could possibly imagine. As a whole, we consume significantly more sugar than at any other time in our recorded history!

Not such a big deal, you say? Think again.

Sugar directly interferes with immune function, contributes to systemic inflammation & toxicity (precursors to  serious, degenerative, chronic illness), disrupts our metabolism, leads to mood swings and hormonal imbalances, contributes to sleep problems… and just makes us look older, and feel pudgy & sluggish.

(Had to hit you below the belt there, in case you weren’t listening to the ‘health’ stuff! Nobody wants to look older than we really are!)

In all seriousness, this sugar issue is more important NOW than ever… particularly with the current events unfolding in our country, like EBOLA.

We KNOW that sugar disrupts and weakens our immune response to an invading pathogen (like the Ebola virus). Yet we don’t seem to be connecting the dots here and really taking proper action. Reducing sugar in our diets is one of THE most important things you could do to protect yourself and your family!!

(And, yes, it will also help you look younger and drop some pounds of pudgy fat!)

So, HOW exactly do we DO this? We need strategies and solutions that STICK, right?

Lucky for all of us, my friend and colleague, JJ Virgin, is about to publish her next NY Times Bestseller
“The Sugar Impact Diet”.

To celebrate, she’s GIVING away her brand new “2-Week Sugar Impact Diet COOKBOOK.”

It’s LOADED with delicious recipes – at no cost.

The average American consumes 22 teaspoons of sugar each day… unless you’re an average American child. In that case, you eat 32 teaspoons daily!!

That’s like eating 8 ice cream cones A DAY! (Sure, that may sound like fun at first… but the fun stops once the sugar coma takes over, you’re in a permanent brain fog, and you can’t even come close to buttoning up your jeans anymore!)

I think we’re ready for a change.

It starts in your kitchen – so THIS cookbook is for you, from JJ, to help you get started!  Claim your free Cookbook and start cookin’ today!

Sugar consumption is an immense problem. This cookbook is a simple solution that points us in the right direction.

You know I’ve been a fan of JJ’s work for several years. She’s the real deal and knows her stuff when it comes to Nutrition, Exercise, and most everything health-related!

Here’s why I recommend you claim your gift from JJ TODAY:

• JJ has custom-engineered these recipes to help you cut through all the noise to put “good” and “bad” sugars in their place where they belong (and help you keep even the most devious hidden sugars off your plate)…

• You can download your copy of the 2-Week Sugar Impact Diet Cookbook right to your desktop instantly – so there’s no waiting and it’s 100% ‘on the house’ with zero shipping…

• You really DO need to take action without delay… Because when I say this giveaway is limited, it’s not a gimmick. JJ Virgin’s new 2-Week Sugar Impact Diet Cookbook is only available for the next few days as a special giveaway to celebrate her upcoming book…

So don’t risk missing out: Click here now to download yours before the deal ends!!!

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

what will your after look like

 

 

 

 

 

 

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Caring for the Care Giver ~ The “Sandwich” Generation

ralph

 

It has been awhile since I’ve checked in here.

It feels like I’ve been in one of those extreme ultra-marathon races… except this one has lasted for 7 months or so. (And it still has another leg of the race to finish!)

The nutshell version of the story is:

  • My Dad had a bad fall on the ice late last winter which stranded him outside at night for a few hours. This set him back physically and mentally for quite some time
  • That same week, the owner of his apartment sold the property and gave Dad his ‘moving papers’. That seriously rattled him.
  • I didn’t feel comfortable with the accommodations Dad was looking at at that time, so my hubby and I made the decision to move him in with us for a few months until we could find more suitable arrangements
  • That was much tougher than I had anticipated… but I’m still glad we did it. Even though it wasn’t all peaches & cream, it was important for us to spend that time together.
  • Dad & I were back and forth to his doctors and nursing visits all summer, which is quite a jaunt… being in two different countries ‘n all.
  • The pain from cancer in his bones continued to worsen over the summer with us, especially in the last couple weeks of his stay.
  • We moved him into a beautiful assisted living residence back in his “home town” in mid-August. I travel back and forth to visit him at least once a week.
  • He has since taken a turn for the worse on several levels. The pain was horrible for the first few weeks there, but seems to have calmed down somewhat.
  • Suffice it to say, he has not exactly been happy there. He is laid up in his bed the majority of the time, mostly due to pain and limited mobility, but probably due to depression as well. He went from spending day & night surrounded by 4 crazy family members and all our activities and shenanigans… to a much more lonely environment.
  • Now we’re dealing with major issues with confusion and the frustration that accompanies it. It could be the increased meds they’ve put him on. It could be cancer in his brain now. Either way, it’s not fun.
  • We’ve been told that he won’t be able to stay in the residence any longer and will need to be moved on to long-term care in a nursing home setting, or preferably a hospice setting.
  • Yesterday was another rough one – another fall. Much weakness. His head nurse is going to do her best to keep him safe and stable over the weekend in his current setting, and then we’ll re-assess on Monday morning.

And that’s where things stand today. Time to find a new home. Time to try to explain to my Dad that he needs to move AGAIN. Try to come up with the right way to say “We’re going to hospice”.

Since my brother passed many, many years ago, I’m the one-and-only surviving family member to make decisions with Dad… and now, for Dad. That pressure can wear on a person after awhile. Especially trying to do this from a distance now.

 

All this has been going on while trying to run a business with my husband, run my own business on the side, home school our kids, take care of my own health, and pretend I’m taking care of our household! (I’ll need a demolition crew to help me sort through our household.) Obviously, I let the Dr. Mom Online gig fall to the wayside.

I guess this is where the term “Sandwich Generation” comes from. Makes sense. We’re stuck in the middle of raising our own families, living our own lives… and caring for our parents.

There’s a financial toll to all this as well – assisted living and moving and caring for an extra adult all costs a good chunk of change. That’s just added insult to injury. We’ve been the poster family for Murphy’s Law when it comes to financial crud lately… “if it can go wrong, it has gone wrong!”

BUT, I’m thankful our children are healthy and happy, and we still have each other.

There have been tolls on relationships, too. It’s tough to be there for everyone, all the time. I think we’ll turn out OK… God willing.

 

Now, to the real point of this post…

I remember reading years ago that those caring for their elderly parents can suffer shortened lifespans by as much as 10 years! It can be chronically stressful, without a doubt.

Chronic stress is a form of toxicity. It also leads to systemic inflammation. Toxicity & inflammation act as a (negative) dynamic duo to set the stage for chronic illness and breakdown.

For those of us caring for family with chronic illness, there’s a blessing and a curse there. The blessing is that you can live a long time with chronic illness. In many cases, you can manage the disease for years.

The curse is, the chronic stress can go on for a long time… causing massive  breakdown over the years.

Here’s another kicker: Some studies even show that, if you have an elderly &/or un-well parent, but you’re NOT the caregiver, you can actually suffer the same effects as the family member who IS acting as the primary caregiver.

Sheesh, talk about a lose-lose!

It’s just stressful all around, I suppose. I’ll admit, I thought the stress would taper off when Dad moved into the assisted living residence where he’d be surrounded by people and receive ample care. In reality, it has been quite the opposite.

 

Those studies about caregivers losing their health have been in the back of my mind for years. As a result, thankfully,  I’ve done my best to maintain some of my healthier rituals throughout these last few months.

I know that the mental & emotional stress is an area I stink at when I’m pulled in too many directions, or my relationships are threatened, or my loved ones’ health & safety is concerned. I’m not sure I’ll ever truly master that area of ‘health’! BUT, there ARE things I can be consistent and diligent with in an effort to offset some of the toxic effects of the mental garbage.

My “Big 4 Saving Graces” during times of stress have been, and continue to be:

1) Prayer – I just can’t fathom going through life (and death) without faith. When everything (and everyone) else fails… God doesn’t.

2) Nutrition – It’s far from perfect, but there are certain standards I’m pretty rock-solid about maintaining. I was eating ‘grain-free’ for most of the year, up ’til the last week or so, actually. I just feel better physically & mentally when eating that way – much less “inflamed”. Things are already inflamed enough… I don’t need any more! I’m adamant about including “protein & veggies” multiple times per day. I drink plenty of water. We only cook with healthy fats. And I just really don’t bother with most toxic, factory foods, convenience foods, etc.  So, even when my diet is “bad”, it’s not horrific! I might be dead by now if I ate the Standard American Diet!

3) Movement – Exercise is my sanity! I don’t work out for hours on end… partially because science just doesn’t support that, but mostly because I just don’t feel like it, nor do I have the time! I choose shorter, more focused sessions most of the time. But I do MOVE every day. Some days it’s only a walk and some stretching/spinal hygiene exercises, but it’s movement. Most weeks include a couple resistance training sessions, a couple burst-like cardio workouts (sprints, for example), and 2 0r 3 longer duration activities (like bike rides and stand-up paddling). The variety and consistency of these movements is what keeps me going and helps me mentally manage what’s happening around me.

4) Being outside – There’s just something about nature that is calming and reassuring. It’s grounding. It’s where I’m best able to unwind and be present. Like exercise, I get edgy without my outdoor R & R time!

 

I can tell that my health has taken a hit this time around. God willing, I can get through this acute stress without much fuss, and then focus on rebuilding health.

 

So that’s the update.

I’m in a strange, stressful leg of this journey. I know more rough spots are up ahead. Like all of us, I’m just trying to stay faithful, do my best with the information & resources I currently have at my disposal, and look for the blessings along the way.

 

**************

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

 

 

 

 

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9 “Beginner” Lifestyle Upgrades You Can Incorporate Today

 

Over time, I’ve talked at great length here about the importance of making healthy lifestyle choices – the way we eat, move, think, rest, and respond to stress are key elements of lifestyle.

Science has undeniably backed this up with evidence that our lifestyle choices shape our environment, and it’s this environment our cells are exposed to that will determine the expression of our genes.

In other words, it’s what we DO consistently and expose ourselves to consistently that will determine whether or not we stay healthy, or lose that optimal healthy function.

Embracing and prioritizing a healthy lifestyle is the key to avoiding serious degenerative illnesses (a.k.a. “diseases of lifestyle”) like: obesity, diabetes, cancer, heart problems, autoimmune conditions, arthritis, and many additional disorders that plague a large and growing portion of our society.

You may recall the Dynamic Spectrum of Health being described here. Essentially, this spectrum demonstrates that our health (cell function) is in a state of flux; always responding to those aforementioned lifestyle factors. When we add more Pure & Sufficient lifestyle choices, we move toward optimal cell function… and Health. These choices are like “fuel” for our cells. When our lifestyle includes too many Toxic & Deficient choices, we move away from healthy cell function and open the door for serious health problems.

Although it’s of the utmost importance to make “big” lifestyle improvements when your health and life are way off track, I recognize that dramatic lifestyle changes can be intimidating and difficult to implement.

So, for now, let’s press the pause button on the BIG changes, like overhauling your entire diet and starting a 7-day per week workout program! Instead, let’s take beginner steps.

Whether this idea of living a healthy lifestyle is completely new to you, or you’re just finding your way back to health, here are  9 “beginner” or “minor”   lifestyle adjustments that you can make starting today.

These don’t take the place of eating well, moving well, thinking well, resting well, and responding well to stress… but these beginner steps will help you gain momentum and move you in the right direction on that Dynamic Spectrum of Health as they add healthy “fuel” for your cells.

 

1) Stretch every day.

So, maybe joining a gym, signing up for a boot camp, hiring a trainer, or launching into an entirely new exercise routine feel far too overwhelming for you. Then let’s start simple. Stretch every day! Stretching helps you keep your joints, muscles, and bones healthy and strong. Regular stretching makes you feel GOOD, and it decreases your risk of injury when you do incorporate more challenging exercise.

TIP: As part of your daily stretching, focus on moving your spinal area. This directly fuels your brain for better function, increases the production of “happy & healthy” hormones, and will cause you to feel less pain.

 

2) Reduce your consumption of soda & “energy” drinks – replace with water.

Sure, those beverages may taste good – that’s why we call food & drinks like that “tasty toxins” – but these drinks are loaded full of various forms of sugar & artificial sweeteners, artificial colors & flavors, and a concoction of chemicals that really have no business in the human body!

Water, on the other hand, is vital for overall healthy cell function.

Maybe you’re not ready to eliminate EVERY soda, energy drink, flavored coffee, glass of conventional cow’s milk, or alcoholic beverage, BUT, even substituting ONE of those toxic drinks with water every day is a step in the right direction. Then substitute two… then three. You get the point! Drink more water and less toxic garbage!

TIP: If you thought you were making a good choice for your weight loss efforts by drinking “diet” or “sugar-free” beverages, think again! If you’re taking in toxins, you’re NOT going to effectively shed the excess weight and fat you need to! Toxins are housed in fat cells – so, more toxins in = bigger fat cells.

 

3) Place less emphasis on grains & sugar.

Sugar and grains (particularly our modern day refined processed grains) are dangerous catalysts for serious health problems. Why grains? Grains break down to sugar very quickly in the body, especially the more refined they are. Sugar increases inflammation and toxicity throughout the entire body, and wreaks havoc on our immune function – all risk factors for serious illness.

Not ready to go “grain-free” and “sugar-free”?

Start with breakfast. Considering that the Standard American Diet’s breakfast is typically focused on grains & sugar (cereal, toast, pastries, bagels, pancakes, waffles, French toast, etc.), it’s SO easy to make improvements here! Add a source of protein and healthy fats to your breakfast. For example, an egg, or avocado, or some almond butter, or using real grass-fed butter. If you have access to it, get yourself some grass-fed, antibiotic-free meat to add to breakfast.

Next step – try a day or two per week where you don’t have ANY grains or sugar with your breakfast. Trust me – you’ll survive!

Of course, you can implement the same changes for lunch and dinner, as well as snacks. We are completely overloaded with sugar and grains in our culture… and our health track record shows it!

TIP: CROWD OUT the sugar and grains by adding more clean sources of protein and healthy fats to your meals and snacks.

 

4) Just say “NO” to fast food, junk food,  & ‘convenience’ factory foods.

When it comes to having a healthy diet overall, fast food and packaged “convenience” factory foods are the worst. Most fast food and factory food is criminally high in toxic fats, sugar, calories, and countless artificial and toxic ingredients.  Many of the ingredients in these foods are addicting… and not by accident.

I understand that the food is cheap, quick, and convenient… and with our fast-paced lifestyles, it can seem like an acceptable choice. But, that’s not how health is created.

Anytime you can replace fast food and factory food with REAL, whole foods, you win! If you’re not ready to give it up all together, just be intentional about replacing one trip through the drive-thru with one trip to the farmer’s market.

 

5) Add more vegetables.

This goes hand in hand with the sugar & grains tip, and the fast & factory foods tip – we are a society sorely deficient in plant-based foods!Vegetables provide the fresh fiber, nutrients, and anti-oxidants are bodies thrive on. (It’s not that fruit is “bad”… but we do need to keep our consumption in check since. Consider it “God’s candy” – it’s higher in natural sugar content than vegetables, generally speaking.)

Thankfully, this one is easy to improve upon as well. Simply add more vegetables every day! Clearly, not rocket science!

Some argue that raw veggies are the only way to go, while others say we should lightly steam them. Really? If we’re taking beginner steps here, just eat more vegetables!! Have some raw, some steamed, some roasted, some baked, some in soups, some in juices, some in omelets, some in salads… just have some veggies!

Veggies aren’t just for dinner, by the way. Be sure to add them to your lunch menu, and even breakfast. Yes, breakfast!

TIP: Veggie omelets are an easy way to start your day with several of the healthy choices we’ve discussed, especially if you’re starting with quality ingredients like cage-free organic eggs, grass-fed butter, and organic veggies. This provides clean protein, healthy fats, and a big boost of fiber and nutrients from your veggies.

ANOTHER TIP: As you’re beginning to add more vegetables and plant-based foods to your diet, refrain from drowning those poor plants with toxic dressings, dips, and sauces! This will directly sabotage your healthy efforts!

 

6) Get outside… and breathe!

We spend so much time rushing around, driving everywhere, and sitting in front of various screens that we can become disconnected from the outdoors.

We also tend to forget to breathe! Sounds silly, I know. But very few people breathe properly… which means many people are not fully oxygenating their bodies and brains. We kinda’ need that fresh oxygen to sustain cell function!

The simple solution? Everyday, step outside and take some nice, deep belly breaths. Instead of the typical stressed out shallow breathing that comes from your upper chest (and moves your shoulders), take deep breaths – in through your nose – that expand your belly, then slowly exhale out through your mouth. Relax.

TIP: You get bonus points when you go outside, practice your relaxing & restorative belly breathing… barefoot… in the grass or even in the dirt! Connect, people!

 

7) Play!

Add one thing (regularly) that you just do for FUN! It might be active, it might not. It might be with other people, it might be just you. It really doesn’t matter too much… just make sure there’s something you do on a regular basis that’s just plain fun and makes you feel happy. Play with your kids, skip in the park, hoola hoop, play cards or board games, do a cannonball into the lake, swing on a swing, see a funny movie, dance… you get the idea. Life’s too short to make everything about goals, results, deadlines, routines, schedules, work, bills, and everyone else’s opinion!

Again, be intentional. If you don’t create the space in your life for this, chances are it won’t happen.

 

8 ) Get to bed at a “healthy” time.

Lack of sleep and chronic sleep deprivation is a form of toxicity AND deficiency, and therefore contributes to every serious (and not-so-serious) health problem – from immune disruption, hormonal imbalance, weight gain, mental fog, even deficits in our physical fitness and performance.

Most of us know that they need more sleep, but night after night, something seems to come up that gets in the way of that quality sleep.

Be intentional. Set a bedtime. Don’t watch the news, check your email, start a movie, or surf the web after a certain pre-determined time. Give your brain time to chill out before you expect it to provide you with quality sleep.

Getting to bed earlier is an intelligent lifestyle choice – much evidence points to the hours before midnight as being the “Golden Hours” of sleep. Plus, the earlier you can get to bed, the greater the likelihood you’ll cycle through the various cycles of sleep multiple times in any given night. That’s what’s most important – getting through all those cycles, a few times.

TIP: In addition to getting to bed early, set the stage for successful quality sleep by sleeping in total darkness, and removing the obvious obstacles to sleeping through the night. For example, having a full glass of water or a few alcoholic beverages shortly before bed is sure to wake up your bladder at some point! Disrupted sleep means disrupted health!

 

9) Count your blessings.

Having an Attitude of Gratitude shifts our cellular function to healthier cell function. It’s physiologically true. Your attitude, feelings, and response to stress play an enormous role in whether or not your genes will express health or sickness.

While it’s not always easy to see the glass as half full, it’s always important.

No matter what we’re facing, we have a choice in how we respond. We have a choice to be grateful. We can be intentional about looking for those blessings each day.

TIP: If the idea of becoming footloose & carefree seems a little too much for you to fathom at this point, pick ONE “trigger” that will remind you to smarten up, give yourself an attitude adjustment, and find something to be grateful about, dagnabbit! Maybe it’s every morning at sunrise or every night at sunset, or every time you’re about to drink your morning glass of water, or every time you stop at a certain stoplight, or every time you open the fridge, or every time you hear the sirens of emergency vehicles. WHAT it is that reminds you is not as important as remembering to be grateful.

Gratitude changes everything.

 

There you go! 9 rather simple things you can incorporate starting today… and everyday. Don’t underestimate the power of these simple lifestyle upgrades. They will add up to healthier function overall… PLUS, you’ll just feel GOOD, and that’s a very good thing!

 

 

health, nutrition, exercise, stress reduction, weight loss, detoxification

Healthy Living through Nutrition, Exercise, Stress Reduction, Weight Loss, & Detoxification

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

You Can’t Get Away With Those Unhealthy Habits, Silly Humans!

When you consider what the human body is capable of surviving, it’s nothing short of miraculous.

Take a moment to think about  the amount of abuse we deliver in the form of toxic & deficient food, over-eating, alcohol, sugar, caffeine, smoking, drugs (medicine), vaccinations, chronic stress, sleep deprivation, sedentary living, sitting for hours each day, toxic household chemicals, toxic cosmetics & personal care products, toxic lawn & garden care, and on and on.

We are quite remarkable.

That’s not to say we’re “getting away with” any of this!

All we need to do is look at the rates of serious, chronic, degenerative illness like cancer, diabetes, obesity, autoimmune conditions, heart disease, fertility issues, food sensitivity issues, learning disorders, and mental & emotional conditions to know that, clearly, we do not have this health thing in the bag!

We’ve taught for years that there is nothing magical about human physiology that allows us to get away with chronic toxic & deficient choices in nutrition, movement, and mindset… or the ongoing lack of pure & sufficient choices in these areas.

We’re simply not getting away with anything.

However, the nature of chronic illness is such that it takes a long time to develop (you really have to work hard at, it for a long time, with your poor lifestyle choices!), and you can actually remain alive for awhile, too!

Perhaps that’s the reason we don’t change? Because it doesn’t instantly kill us or destroy our lives. (That’s arguable.)

We’ve almost come to see this as “normal” because it’s so common. Everyone has something. Cancer, heart disease, diabetes, an intolerance to this or that, chronic pain, depression & anxiety, medications for one thing or another… so what’s the big deal?!

I guess part of this story comes down to deciding whether you want to merely survive, or thrive. Sure, we can exist with chronic illness, but what’s our quality of life really like?

Then again, maybe we’ve lowered our standards and expectations there, as well. Maybe it’s enough just to be here, whether we’re lacking vitality and energy, or not.

In all fairness, we all know people who’ve been diagnosed with terminal conditions who are LIVING far more than the rest of us!

In reality, we’ve ALL got a terminal diagnosis, right? None of us are getting out of here alive! Why not live while we’re here – whether it’s for 3 more weeks, 3 more months, or 3 more decades. I believe that’s what we’re called to do.

So, what are we to do? How do we play this game of life in our favor? Personally, I believe I’ve been given the free will to make good choices and take care of this physical house I’ve been given, but the ultimate decision about my lifespan is not mine to make. I still try to make good choices anyway.

Except when I don’t.

 

 

And right now, at this stage of my life, I’ve not been making all the best choices. (sigh)

I’ve been thinking to myself quite a bit lately, “You, of all people, KNOW there is nothing magical about your physiology that is allowing you to get away with this!!”

That voice gets on my nerves.

The very short version of the story is that the last few months have been a tumultuous and stressful time, both for my Dad and with my Dad. A series of events led us to the decision to move him in with us for a little while as we figure out the details of the next step – assisted living.

Coming to this decision, having to address the physical & cognitive decline, and then working around various financial and time constraints with housing options has not been a picnic. The packing and moving process was a challenge, since he hasn’t felt well enough to pitch in much. And now, trying to figure out our new roles, living under the same roof again (but under very different circumstances and a heap of stress from both sides) is a new challenge.

I understand it’s all a process… a transition… a stage.  I also know that it’s a blessing he’s here, alive. He has been living with cancer for almost 13 years, and metastatic cancer for 3 and ½ of those.  I remind myself often not to take that for granted.

In the meantime, I’ve slept less and been agitated more. My fuse has been shortened. I’ve just not been the highest version of my greatest vision of myself. THAT’S the part that my inner health coach is getting on my case about!

I’ve managed to maintain my “Move Well” and “Eat Well” focus for the most part during these last few months (although I have had more afternoon coffee as a survival tactic to get through a few days recently! Oy). While I’m not perfect by any means, I feel that my discipline in these areas of my lifestyle has saved my buttocks under these stressful circumstances.

It’s the “Think Well” that has been sorely mucked up lately. Too much stress… being pulled in too many directions… resulting in chronic sleep deprivation. Not a good combination. My physiology won’t sustain abuse like that.

I don’t ever kid myself that stress goes away completely. I think that’s called death!

Instead, I believe we can take a look at stress reduction (or improved stress-coping behavior) from three different angles:

1) Remove the sources of stress that we can remove – we can be our own worst enemies here!

2) Through daily practice, lay a foundation for relaxation and peacefulness – we can improve how we respond to stress when we practice stress reduction as part of our daily disciplines.

3) Change how we look at potentially stressful situations. ie. If we choose to believe that something is stressful, it is. If we choose to believe it is not, or doesn’t need to be, it’s not.

If we practice relaxing, breathing properly, affirming what is right & true, visualizing the ideal, quieting the mind, and we’re grateful, and we pray… the likelihood of an improved response to stress is increased dramatically. When we lay a solid foundation, we can draw from those reserves when stress is heightened.

We can also choose to think differently about what we allow to stress us out. (I’m mostly talking to myself here… thanks for listening in!) If we’re stressed, perhaps we’ve chosen that on some level. Hard to believe sometimes, isn’t it?

 

I can see and feel many of the physical signs of breakdown as a result of ongoing (poor response to) stress. I remember a study a few years back that said being the caregiver for an elderly parent takes 10 years off your lifespan. Crazy! But, I can totally see how it can be true.

At the time, I had just gone through some years of dealing with my mom’s journey with cancer, and her subsequent death. Unfortunately, that period of time transitioned into my dad’s health decline.

According to the research, I’d better smarten up!

It doesn’t have to play out the way those statistics say, necessarily. Our environment (shaped by our lifestyle choices) will determine whether we get “sick” or not.

We need to create a healthier environment for our cells. We can ADD healthy choices while simultaneously SUBTRACTING non-health-enhancing choices.

Just like I do with nutrition, my focus is to fuel up with health first. I’m simply making sure I hit the high notes in this area of my life each day:

  • Praying
  • Getting back to practicing my relaxing breathing – Honestly, this is the #1 thing I tend to forget when I’m hurried or stressed. Dumb.
  • Walking daily (not for “calorie burning” or to set any speed records, but to relax, appreciate nature, count my blessings, chat with my kids, practice good posture and good breathing)
  • Doing Mind Fit (SMT) every day
  • Sitting outside and enjoying the beauty of the lake (more relaxing breathing)
  • Intentionally reading & watching things that fill my noggin with happy, positive, and enjoyable thoughts
  • Being intentional and staying in the present in order to enjoy the moments – whether it’s with the kids, or family, or friends, or our practice members. It just feels good to try to enjoy more moments… and then to try to string more of these moments together!

 

Sometimes, we forget about stress when we think about health, or we minimize its effects. I urge you to remember your mental, emotional, spiritual, and social health – nurture these areas just like you would your diet and exercise.

It’s of equal-or-greater importance.

Besides, we’re not magical enough to get away with ignoring it!

 

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury toxicity, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

.

 

Where To Start When Your Health Is WAY Off Track

 

On a fairly regular basis, I meet with people who feel their health is SO far off track that they really can’t fathom how on earth to get it back. They’re so overwhelmed that they can’t see where to begin. Maybe you’ve been there.

Maybe you’re there.

I was there a few years ago, after my mom passed away. Not everything was horrible… but things sure were discombobulated for ME.

In that case, I made a list of 13 things that would dramatically help support my mental, emotional, and physical health. Then, I intentionally set about ‘scheduling’ the action steps stemming from these 13 areas into my overall routine.

That’s what worked for me.

Rarely do I meet someone who is eager to create their own list of over a dozen lifestyle elements that they need to act upon and improve! That would cause further overwhelm in many cases.

So, when consulting with someone who’s in a state of overwhelm and experiencing “paralysis by analysis”, I start small.

The 3 recommendations I make first in order to help someone get back on track are:

  1. Fuel up with healthy foods first
  2. Become an active mover
  3. Schedule your priorities and “me time”

 

1. Fuel up with healthy foods first.

This means, give your body (your cells) what they truly NEED throughout the day. They need clean (non-toxic) sources of fats, protein, and fresh fiber in the form of veggies and fruit. They need water. They need probiotics. That’s a great start.

So, imagine at every meal (and snack), adding one or two healthier choices… even going so far as to make these the central focus of that meal or snack. Add some veggies, or a salad. Have some protein with your breakfast. Have fruit with protein as a snack. Begin incorporating more traditionally prepared foods, like fermented foods and beverages.

Here’s a very simple example. Want pizza? Have a healthy salad FIRST. Now, you’ve got less room for pizza… so, if you’re listening to your body, you should eat less pizza! Plus, you’ve just instantaneously made that meal healthier by adding the salad. Want junk? Not before you’ve provided healthy, beneficial fuel for your body.

When you focus on adding the good things first, you tend to crowd out the bad stuff, leaving less physical and mental room for it.

It’s tough for me NOT to recommend that someone address their toxic choices right away, too, since these can be SO very sabotaging! So, a close second in the nutrition department is to reduce toxic choices – BUT, for many in the overwhelmed state, they need a bit of time to gain momentum and confidence in the “good choice making” area first.

Once they find that groove, and their meals, snacks, and beverage choices are incorporating far healthier choices than they previously were, it can be less of a mental leap to cut out some of the toxic garbage. Then, it’s time to reduce artificial sweeteners, bad fats, junk food, fast food, pop & energy drinks, and the boatload of sugar from ALL sources (including grains) that most North Americans consume!

See why we start off with ADDING THE GOOD?? This list of nutrition choices to avoid could send somebody right off the deep end!

 

2. Become an active mover.

This area is easier to describe. Start moving!

I don’t care what it looks like or how it compares to anyone else. It doesn’t mean you need to join a gym, take a class, hire a trainer, sign up for a race, or buy expensive workout gear. Just start MOVING… consistently!

Since movement fuels brain function (we call this “proprioception”), it’s beneficial to move in some way every day. This doesn’t mean “work out” every day. It means MOVE. Walk, stretch, play, exercise, dance, do yoga, go swimming, throw in a little “Elvis pelvis”, do some knee bends or knee raises, do some jumping jacks, climb up and down stairs a few times… there are so many varieties of motion. Just do something each day… become a more active person.

FIVE minutes of movement is better than NO minutes! Really. No excuses.

Once you find your groove in this area, then you can begin incorporating more specific (perhaps goal-oriented) types of movement and exercise, like strengthening, resistance, fat burning, cardio conditioning, sports-related, or ‘training’ movement in a way that makes sense for your lifestyle.

For starters, commit to moving every day in some way, whether it’s 5 minutes or an hour. It’s a fantastic feeling to check that off your to-do list each day, knowing you just provided fuel for your brain and did something really positive for your body.

Motion is life!

 

3. Schedule your priorities and “me time”.

We all benefit by carving out time in our busy schedules for “me time”. This is the time we set aside for the activities that nurture our souls, so to speak. This is time for us to chill out, recharge, and talk nicely to ourselves! It’s also dedicated time to proactively offset the effects of stress. Obviously, this can look very different for each and every one of us. It’s not as important WHAT you do during this time, but rather how it fuels you and how it makes you feel.

Examples here are: quiet time for reflection, meditation, prayer, journaling, breathing exercises, reading, affirmations, time in nature, spending quality time with loved ones, or going out and doing something you truly enjoy.

Be intentional about this time. If there’s something (or someone) you say is a priority in your life, then schedule that as a priority!! You know what happens when you don’t create the time for the most important things in your life… time slips away. This can leave us feeling stressed, depressed, unhappy, resentful, or like something is consistently ‘missing’ from our lives.

Does any of that sound healthy? Nope. Sounds to me like any of these emotions might keep us firmly stuck in a state of overwhelm.

There’s nothing magical about our human physiology that will allow us to ignore our mental, emotional, spiritual, and social health and NOT suffer the stressful repercussions. We need to intentionally FUEL this area of our life as well.

When you’re in a state of overwhelm and feel directionless, it can be very empowering to begin a new, balance-enhancing ritual in this area of your life. Figure out who and what are most important to you, then make sure you’re creating the quality space and time for them in your schedule. (Remember to include yourself on that list of who’s important and needs your dedicated time!) Be intentional. Also, be sure you’re intentionally creating the time on a regular basis for off-setting the effects of stress.

 

As you begin to add these positive choices in nutrition, movement, and being intentional with your time, you’re beginning to create something new and powerful. Each healthier choice you make should make you feel fantastic! Nobody can ever take away the good choices you make.

Now, the real fun begins when you add a string of good choices together. That’s when you see an entire lifestyle shift for the better!

And, do you know what? You’ll get on a roll with your good choices… and then suddenly, you’ll make a rotten choice! Or, several of them! What’s up with that?? You’re human. That’s what’s up! Put it behind you and make another string of healthy choices. What’s done is done. No use stressing over it… because that’s not good for you either.

As always, remember – it’s not about being “Perfect”. It’s about making healthier choices, more often.

You can do this!

 

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If you feel you need more specific help getting your health on track, then consider doing our “21-Day Health Booster”. It’s designed to do exactly that – take you (figuratively) by the hand and show you EXACTLY what to do and how to do it!

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury toxicity, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

 

 

 

 

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Reversing Diabetes World Summit

 

Are you concerned about diabetes?  Have you been told you have pre-diabetes or that your blood sugar is elevated? Are you living with someone who has blood sugar fluctuations or seems to be heading toward a full-blown diagnosis of diabetes?

Not sure what to do about it?

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Well, you’re not alone.  Diabetes affects 25 million Americans and pre-diabetes may reach the 1 billion people mark.

What we’re doing as a culture is not working.

Fortunately, my colleague Dr. Brian Mowll has made it his personal mission to gather the leading experts in the field of natural diabetes care to initiate a change in the way we view and treat this condition.

I’d like to invite and encourage you to join me at the first online summit devoted to preventing and reversing Type 2 Diabetes.

The event starts on Monday May 5, 2014 and runs for 12 life-changing days with over 50 amazing presentations.

You can get your complimentary ticket for this event simply by clicking here to register.  It doesn’t cost a thing and it has the potential to change or even safe your life.

During this online event, you’ll hear from a wide array of experts in the fields of medicine, dietetics, fitness, nutrition, pharmacy, scientific research, and lifestyle coaching.  Some of the top-notch speakers include:

  • Mark Hyman MD  author of “The Blood Sugar Solution”
  • David Perlmutter MD author of “Grain Brain”
  • Mark Houston MD   Author of “What Your Doctor May Not Be Telling You About Heart Disease”
  • Stephen Sinatra MD Author of “The Sinatra Solution”
  • Ron Rosedale MD  Author of “The Rosedale Diet”
  • JJ Virgin CNS   Author of “The Virgin Diet”
  • Jonny Bowden PhD  Author of “Living Low Carb”
  • Paul Jaminet PhD  Author of “Perfect Health Diet”
  • Suzy Cohen RPh  Author of “Diabetes without Drugs”
  • Izabella Wentz PharmD  Author of “Hashimoto’s Thyroiditis”
  • Ashley Koff RD  Author of “Mom Energy”
  • Stephanie Greunke RD  Author of “Rock Your Hormones”
  • and many more!

 

 

 

 

Here are the details:

The Reversing Diabetes World Summit will air between May 5 -May 16, 2014.  There’s absolutely no cost to attend the event.  All you need to do is register by clicking here.  Once you register, you’ll get updates as well as some nice bonuses and other valuable material just for joining the event.

This information can change and even save lives.  We have a responsibility to share this message with as many people as possible to bring greater awareness to real, natural solutions.  Help us get the word out by sharing this post with  your friends, family members, and anyone else you know that could benefit from learning more about preventing and reversing type 2 diabetes.

Thanks for helping us with our joint mission to help more people stop diabetes naturally and create optimal health!

Dr. C

 

PS.  Remember, there is no cost for the event, but you need to register by clicking here now so that you get all the updates and don’t miss a single presentation.

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury toxicity, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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Are You Sure You’re Treating The Actual Cause Of Your Thyroid Condition?

A thyroid problem isn’t always a thyroid problem.
What did she just say?
In a large number of  “thyroid” cases, there’s really nothing wrong with the thyroid itself.

The thyroid isn’t at the root of the problem. The real problem is going on “downstream”.

 

 



What you may not realize is that most of your thyroid hormone is activated in the liver and intestines.

In fact, up to 20% of this activation depends on having the right kind of good bacteria in your gut!

There we go again… right back to the importance of healthy gut function! It’s tied to seemingly EVERYTHING, health-wise!

We see this play out in our practice ALL the time! If your gut health is lacking, it throws everything else out of whack… thyroid included. It’s why, 9 times out of 10, any of our Recovery Protocols will begin with a GI Wellness protocol before really getting down to the nitty-gritty of the imbalance.

 

Want to know more about this master control system of your body? Then tune into the FREE Thyroid Sessions starting Sunday May 4th.

 

One of the speakers is Reed Davis — founder of  Functional Diagnostic Nutrition. In this little video snippet, he gives you a sneak peek of the thyroid-gut connection that he will describe in greater detail during the actual event.

 

Click the video below to see what’s in store when The Thyroid Sessions kick off Sunday, May 4th!

 

Reed David
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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury toxicity, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

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Get Back On Track! Make More “Good” Choices & Crowd Out The “Bad”

 

I love Easter.

For me, it’s the most important ‘holiday’ of the year. My spirit is renewed.

What I don’t love about it, from a nutrition perspective, is that it seems like a mix of Thanksgiving & Halloween, with big meals and junk food!

While my spirit may be grateful, my physical body has some getting back on track to do!

I get really irked with myself when I fall off track. There’s no one it hurts more for me to let down than me.

I had been on a solid roll for awhile with no grains, no alcohol, little-to-no dairy, and little-to-no sugar.

I don’t know why a religious holiday is what knocked me off my game, of all things, but it did. Too much food… some wine… some sugar.

(Honestly, there’s a wee bit more stress these days… I think my inner brat used that as justification to stray.)

Time to get back on track. (sigh)

Whether you’re experiencing a sugar crash from Easter chocolate, or your belly is distended from Easter brunch and family celebrations, or it’s just time to get back on track with your healthy lifestyle choices… having a solid strategy is key.

 

Adding “Good” – Subtracting “Bad”.

When it comes to starting new, healthy habits, or re-instating healthy habits, I feel that adding “good”, health-enhancing choices is easier than reducing or eliminating the “bad”.

Some common examples of Good Things to Add:

  • Drink more water
  • Exercise more
  • Eat more vegetables
  • Practice stress reduction techniques
  • Stretch
  • Get more sleep

 

These are all kind of big, general goals. So, it helps to break them down to small, mini-goals that you intentionally place in your daily routine. This makes it more likely that you’ll see your health goals as being easier to achieve.

For example, here’s what a simple list might look like to accomplish some of those goals:

  • Drink a glass of water when I first wake up. Fill up my water bottle 2 times during the day… and drink it.
  • Go for a walk at lunch time, or after dinner. Walk the dog every day.  10 minutes is better than NO minutes.
  • Do a full-body resistance-type workout 2 or 3 times each week. Again, 10 or 15 minutes is better than no minutes.
  • Add “burst” training once or twice each week.
  • Have vegetables &/or salad with lunch and dinner. Add more veggies to my breakfast choices. Add veggies to my smoothie.
  • Add 5-10 minutes of stretching to morning routine or before bed.
  • Do some relaxing breathing to unwind before bed. Practice relaxing while I’m stretching in the morning.
  • Avoid screen time an hour before bed.
  • Get to bed by ____ (10 o’clock, for example)

You can see how even a couple weeks of consistency with these “good” choices would make a noticeable difference!

To add healthy choices, you just need to DO them… then DO them again… and then again.

It’s rather simple: each time you make that healthy choice, it counts as something great. Just make MORE of those choices! They accumulate… and you can never take away a healthy choice that you made.

There’s a magic number… a tipping point, where the healthy choice becomes a “habit”. At some point, it becomes more “painful” for you (mentally, emotionally) to NOT do that healthy activity and you actively seek the pleasure you derive from making that healthy choice. Ah, this is pure gold!

(I’m not talking about the obsessive-compulsive health nut here, who wigs out if they miss their fourth 90-minute workout of the week! I’m talking about turning the corner from “having to” make healthy choices to “wanting to”. Tremendous difference.)

 

 

“Bad Things” to Subtract

These can be tricky. There are SO many lifestyle choices that subtract from our health… where to begin?!

Examples:

Sugar, junk food, fast food, pop, alcohol, drugs (prescription, over the-counter, or  otherwise), smoking, and a slew of other addictions.

You’ve got a couple ways you could go here.

You could try to “ease” into your clean-up routine… tapering off some of your unhealthy choices. Or, you can go cold turkey.

First, if it’s something harmful to your health, any reduction in its consumption or your exposure to it will help. Kudos to you for reducing your intake.

However, in some cases, like gluten, sugar, and many drugs, even one exposure will set you back to square one again.

The notion of “tapering off” doesn’t work quite as well as “tapering in”.

Sometimes you’ve just got to cut it out completely in order to glean the greatest benefit from your healthy choices. Other times, you can get away with reducing (or substituting) just fine.

 

So, your to-do list for “Subtracting the Bad” might look like this:

  • No television on _____ and ______ nights. (Walk instead. Play a game with the kids instead.)
  • Switch from sugar to stevia in your coffee/tea.
  • Pick 2 or 3 days (for starters) where you’ll pack your lunch vs. fast food, or make a healthy breakfast smoothie vs. the drive-thru.
  • If you drink several soft drinks or energy drinks in a day, reduce it by one per day for starters… then go down to just one… then only on certain days… then only on the rare occasion, or not at all.
  • No more eating only grains for breakfast (cereal, toast, bagel, etc.). Add protein & healthy fats. (Eventually, cut the grains… or, do this right away, if you want to reap the health benefits faster.)
  • No sugary desserts – switch to fruit, if necessary. Have a ‘cheat’ meal once a week or two. Have your dessert then, in moderation.
  • Alcohol – Whether  you’re aiming to reduce your consumption or eliminate it all together, think of how you can substitute. Functional beverages are excellent choices that actually give your body what it’s craving. DO something different to change the habit. Get active instead.
  • Reduce your screen time by removing it from your routine during your hour before bedtime.

 

It’s important to understand the true consequences of the choices we make. “What happens if I make this choice? What happens if I don’t?”

When it comes to subtracting the “bad”, it seems even more important to understand the consequences. Just like that tipping point with “good” choices becoming a habit, avoiding the “bad” can become a habit, too… not necessarily as easily… but it certainly CAN.

Also, it can become too mentally or emotionally painful for you to continue making the “bad” choice that you just choose to stop!

Focus on how empowered you feel when you DON’T make that “bad” choice… even if it’s just one time. Then, don’t make the bad choice again… and see how good you feel. Then do it again.

Crowd out your unhealthy choices by filling up (fueling up) with healthy choices.

You’re creating a new lifestyle… a healthier version of you, who just doesn’t need those unhealthy things weighing you down anymore, physically, mentally, and emotionally.

 

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If you need help getting back on a healthier path, consider joining the next 21-Day Health Booster. That’s exactly what it’s designed to accomplish!

 

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

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25 Ways To Reduce Your Toxic Nutritional Intake

This list is something I created several years ago in response to many requests from our practice members who needed some help in this area.

We’ve always taught that one of the simplest strategies for improving your health is to ADD HEALTH FIRST. Meaning, start improving your health by adding more healthy choices: add more veggies & plant-based foods, add healthy fats & oils, add more water, add more movement, add more rituals to reduce stress, and so on.

We know that in order to create homeostatic cell function / optimal cell function and Health, we must make more lifestyle choices that are Pure & Sufficient and serve as fuel for our cells.

We must also reduce lifestyle choices that are Toxic & Deficient and that essentially poison or starve our cells.

Most people have an easier time with adding the good stuff than taking away the bad! That’s why we start there.

As the years have passed, however, and more nutritional and lifestyle toxins are on the scene, I’ve realized that there are indeed times when you’ve just got to get that toxin out of your body NOW in order for any real health & healing to happen!

Examples that come to mind are: countless drugs (medications), smoking, artificial sweeteners, “bad” fats, refined sugar, high fructose corn syrup, corn, and gluten. Also high on the list are modern wheat, soy, and conventional dairy.

The list of tips isn’t geared to the “Cold Turkey” approach, although I encourage you to go cold turkey with the foods listed above.

“Transitioning away from” sugar and gluten DOES NOT WORK. Any exposure to those foods sets you back to square one with your immune response, inflammatory response, and re-starts your cravings (in the case of sugar).

This list is more for those foods and beverages that you’re just trying to consume LESS of… not necessarily eliminating them just yet. It’s especially helpful in certain social settings where you’re surrounded by those Tasty Toxins!

Note: I don’t call these foods “treats”. Nothing is a “treat” if it subtracts from our overall health. No sugar coating it. I call these foods “tasty toxins” – describes them perfectly.

 

25 Tips for Transitioning Away from Nutritional Toxicity

 

1) Always remember your goal… your intention. If you’re trying to create better health, that will require making healthier choices. Healthier choices include fewer toxins.

 

2) Of course, an obvious option is to say “no thank-you” to the toxic food! Just don’t eat it. End of story. No whining. Put on your Big Girl/Big Boy pants. This is your health we’re shaping here.

 

 

3) Have the toxin less often. e.g. Instead of having dessert regularly, step one in transitioning might be to have it only once a week… and then less, or only on special occasions. Be careful with how many “special occasions” you concoct! I am so onto you! “Yay! I’m home from work!” or “The sun is shining!” are NOT  special occasions!

 

4) Have less of the toxin when you do have it. Instead of an entire quart of ice cream, or a huge slice of cake or ginormous serving of dessert, or 26 of those little chocolate candies in the bowl… have a ‘sample’ amount just to satisfy your poor, bratty little taste buds. Remind them that we are not to “fill up” on the tasty toxin… it’s not fuel. We’re just going for a taste or small amount here. Control thyself.

 

5) Have something healthier along with the toxic food/drink so that the overall ‘meal’ is healthier than it would be otherwise. Pizza with a nice, healthy, well-loaded salad is more health-enhancing than just pizza. Tip: eat your salad first.

 

6) Substitute or upgrade to a healthier version of the toxic food. e.g. organic ice cream, organic dark chocolate, etc. Please understand that this doesn’t make the food “healthy” (health enhancing), it just makes it less toxic. Opt for real fruit instead of conventional desserts. Fruit is “God’s Candy”!

 

 

7) Make your own ‘tasty toxins’ that are less toxic… you might even start making NON-toxic “treats”! We have a plethora of healthier recipes to choose from now with the popularity of dietary approaches geared to Paleo, autoimmune diets, and recipes for people with food sensitivities. You can create some amazingly delicious snacks and desserts that don’t have any grains, or refined sugars, or soy, or conventional dairy, and so on. No more excuses.

 

8 ) SKIP the idea of the classic CHEAT DAY where you go hog-wild on tasty toxin consumption. This can throw off your hormonal balance and send you into a tailspin. You’re better off keeping the majority of your choices healthy that day, and then keeping your tasty toxin consumption within reason. (Whatever that means!) Basically, don’t throw in the towel on the entire day, if you can help it. Keep some of it clean, then allow yourself to stray on a few choices.  (Hint: apply the upgrade, substitute, or homemade options to your cheat day menu so that your tasty toxins are less toxic overall.)

 

9) Make “choices”… this isn’t about “I can’t have”. You’re not “depriving” yourself. You’re making healthier choices. Think about the consequences of your choices – good or bad. Time to get real.

 

10) Think beyond the temporary pleasure you may feel while consuming a toxin or avoiding a healthy choice… think about the health consequences, not just the taste or emotional impact of that toxin. We know that sugar fuels cancer. Think about that before you pound down that next energy drink, or glass of wine, or sandwich, or french fries, mile-high stack of pancakes. If you’re not bothered by cancer, then just know that all that sugar will cause you to have a tough time shedding that fat around your mid-section… and, it makes you look older at an earlier age. (That’s called ‘hard ball’.)

 

 

11) If you’re eating or drinking toxins as part of a pattern or habit, physically change what you’re doing. Get up and move instead, call a friend, go outside, do some jumping jacks, walk the dog, walk the neighbor’s dog, have a healthier option ready… do something that changes your pattern. If your toxic choices are part of a tradition or custom, e.g. birthday parties, try to place less emphasis on toxic foods and drinks while providing healthier options as well. DO something instead of the focus of the event being solely on eating!

 

12) Avoid/reduce the number of the places, events, patterns and people that are typically involved with making toxic choices. You know what I’m talking about. Change it up. Create healthier patterns, routines & rituals… and hang out with people who are likely to do the same.

 

13) Don’t keep junk in your house or readily available. Keep lots of healthy options readily available, including when you’re on the go. Obviously, the theory here with the tasty toxins is “out of sight, out of mind.” Let’s make eating junk a serious inconvenience!

 

14) If you do keep some toxins in your house, freeze them, if applicable. You might feel that it’s not worth your time to wait for the toxin to thaw. Or, if you’re really addicted and desperate, you might crack a tooth in the process! You’re often better off with #13… keep that garbage outta’ your house!

 

15) Brush and/or floss your teeth, or have a big drink of water or a healthy snack before choosing to have the toxin. You might change your mind, now that you’re all clean & healthy feeling!

 

16) Use healthy meal planning and eat non-homemade meals less often. The more you can fuel up with healthy foods prepared at home, using non-toxic ingredients, the less toxins you’re taking in. Simple. Plan on it. Every step in this direction adds up. If you currently eat out at restaurants several times per week, just substitute one or two of those meals with home cooked meals for starters. Pack a healthy lunch a couple days per week (for starters), instead of eating out everyday at work.

 

17) One toxin at a time. In other words, “pick your poison”! If you really, truly  want that ________ (fill in the blank), then that’s it. If you truly want the birthday cake, have it. But skip the huge pile ice cream on top AND the pizza AND the cookies AND the sugary drinks. Seriously. You’ll throw yourself into a dang sugar coma!

 

18) No back-to-back toxic meals or snacks. If you know one of your meals that day will be lacking in health-building traits, then keep your pre & post meals  clean & healthy.

 

19) Each day, “FUEL up with Health FIRST!” Meet your body’s needs. Do not eat or drink toxic foods or beverages if you’ve not done your part in building health thus far in your day. Consider making it a standard to have a clean & healthy meal before allowing any toxins in.

 

20) On a similar note, have something healthy first if you know you’re going to have a toxic or deficient meal. For example, if you’re going to a party or a restaurant with less-than-healthy options, you can have a small meal with protein, healthy fats and fresh fiber before you go. This is a great idea for kids. It’s not about “ruining their appetites”… it’s about not ruining their health! Also, order salad or veggies to arrive before dinner.

 

21) Keep this thought in mind – CROWD OUT the bad stuff by fueling up with the good stuff! Every time you choose a healthy food or beverage, you’re leaving less physical room for the tasty toxins. Honor that. If you’re both “fueled up” AND “filled up” with healthy foods, why would you need ANY additional food, let alone toxic food? Learn to eat when you’re physiologically hungry… not emotionally hungry, or bored!

 

22) Don’t be so easily fooled by food labels. “Healthy” and “Natural” are just marketing words. The number of calories isn’t as important as the source of those calories. Read the list of ingredients first – you should see REAL foods there… and a short list overall. Anything that ends in -ose is a form of sugar. Avoid all artificial sweeteners, hydrogenated & partially hydrogenated fats & oils, and excess sugar, for starters. Really, choose more foods that DON’T come in a package with a label! Fresh vegetables and fruit, meat, and eggs. Sure, it’s good to look for organic, grass-fed, and free-range as healthier upgrades… but these real, whole foods are automatic upgrades from packaged, processed foods.

 

23) Try to get yourself out of the habit of thinking you’re “rewarding” yourself (or your children) by having tasty toxins. That’s a tough one, socially. It’s in our “cultural genes” to reward and celebrate with toxic foods that rob us of our healthy cell function. We’re an odd bunch! Just do your best here.

24) There is NO workout that can “work off” or “burn off” the consequences of a toxic diet. It doesn’t work like that. Don’t go out for a great fat-burning exercise session, then catch up with your cronies afterwards to “celebrate” with some brewskies or margaritas, thinking you can avoid the toxic consequences due to your physical prowess. It’s not ALL about how you look on the outside and whether you look like you’re “in shape” or not. You can burn calories for fuel. You can’t burn toxins.  The consequences are taking root, whether you can see them at the surface yet, or not. Nice try, McFly. You are not the star of your own beer commercial here!

(I’m not saying you should never go out and indulge with friends – just get real with your understanding of what’s really happening, and NOT happening, in your body. I agree – the social & emotional component of our health is of the utmost importance as well.)

 

25) After all this, if you’ve chosen to eat or drink something toxic then have at it! Guilt will only further subtract from your health. Enjoy the toxin, enjoy the people you’re with while consuming the toxins, then make a healthier choice in your next meal or snack. Remember though, there ARE limitations of matter!

See why I’m such a big fan of regular cleansing & detox? It helps us overcome the accumulated effects of our toxic choices!

It’s not always EASY to reduce your toxic intake… but it’s always worth the effort, as long as you’re not causing yourself excessive stress and emotional turmoil in the process!

Always remember your goal… better health.

 

 

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What would YOU add to this list? What has worked for YOU and your family in order to consume fewer toxins overall?

Please share this list with someone who might benefit! Thank you!

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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10 Ways To Minimize Sugar In Your Diet & Maximize Your Health!

In the list of “Top Nutrition Upgrades to Maximize Our Health”, one of the biggest improvements we can make in our diets is to minimize sugar intake.

Sugar is a nasty foe. It wreaks havoc on our overall health, contributing to the risk factors for every chronic, degenerative illness – those risk factors being inflammation, toxicity, and stress.

  • Sugar is an “ant-nutrient” – preventing other nutrients from accomplishing their tasks.
  • Sugar is a major source of fuel for cancer cells.
  • It impairs our immune response.
  • It interferes with the transfer of amino acids to our muscles.
  • It makes us produce less of the hormone leptin, which is necessary for appetite regulation.
  • It promotes weight gain.
  • It contributes to insulin resistance.
  • And it induces oxidative stress, which is an indicator for overall cellular toxicity and inflammation.

So, it would seem obvious that we should make the choice to eliminate sugar, right?

However, one of the challenges with sugar is that it seems to be everywhere!

Sugar comes in various forms from numerous sources, making it virtually impossible to avoid 100% completely. (Oh, I’m sure someone is out there, reading this, who will inform me that they HAVE indeed cut it out completely. I bow to you.) If you’re eating any type of conventionally processed or already-prepared-for-you foods, it’s essentially a given that you’re consuming sugar.

The good news: If you’ve ever significantly reduced your sugar intake (even if it was fairly short-term), then you know how great you feel when you make this upgrade.

But, we tend to get sucked back in to sugar’s sweet-talkin’ ways! Sugar is an addiction, both physically and mentally… and even emotionally.

Not all sugar is pure evil! There are natural sources, like the naturally occurring sugar found in fruit, and honey, and maple syrup, for example. These aren’t AS bad as processed, refined sugars and high fructose corn syrup. But, we still need to practice controlled consumption, even with these natural sources.

So we know we SHOULD reduce our sugar intake… we have many (rather serious) reasons WHY we should reduce it… so how DO we do this? Here are some recommendations…

10 Ways to Reduce Sugar in Your Diet

1. Stop Buying Processed Foods

This is probably the most significant upgrade you can make in your diet when it comes to cutting out sugar. Practically everything you buy that comes in a box, bag, can, or package has added sugars. Once you recognize forms of sugar on a food label, you’ll see that many processed foods have multiple types of sugar added! This is where that well-known advice to “shop the periphery” of the grocery store comes in handy! Make the majority of your diet consist of meat/poultry/fish, eggs, healthy fats, and fresh produce. (Add raw dairy to that, if it’s in your grocery stores or farmers’ markets.)

 

2. Switch Your Focus At Breakfast

The Standard American Diet promotes a breakfast that revolves around incredibly high-sugar foods like bread, toast, cereal, pancakes, waffles, muffins, baked goods, pastries, bagels, and so on. These starchy carbs all convert to sugar in a heartbeat and start our day in a horrible, inflammatory way. Make the transition to protein and healthy fats for breakfast, with fresh fiber (veggies or some fruit).

At the very least, “dilute” the negative effects of so much grain-based sugar by having protein and fats along with the grains.

 

 

3. Must There Always Be Bread & Starch?

While we’re upgrading our breakfast, let’s not forget about those other meals! 4 of the big sugar bombs that are mainstays in our society’s collective (unhealthy) diet are: Sandwiches, Sugary/starchy side dishes, Pasta, and (junk) Snacks. These are enormous sources of sugar that people consume day in and day out, probably not realizing the massive amount of sugar in these foods.

Make the switch to lettuce wraps or just eating the “insides” of your sandwich with more greens or veggies. Pass on the basket of bread served with the meal. Skip the sides of rice, pasta, and potatoes – substitute with foods that are naturally low in sugar (e.g. more veggies). Pasta… ah, pasta. At the very least, upgrade to something like gluten-free brown rice pasta. Better yet, make pasta a rarity in your diet. You can upgrade to something like spaghetti squash when the cravings strike. If you choose to snack, opt for snacks that fuel… not just fill. The same guidelines for building a healthy meal apply to choosing a healthy snack: protein, healthy fats, fresh fiber (from veggies or fruit).

 

3.  Make Your Own Spaghetti/Tomato Sauce & Salad Dressings

Store-bought tomato sauce (as well as other sauces) usually have a large amount of sugar that you just don’t need… especially if you’re adding that to pasta! Double whammy. It’s easy to make your own: simmer some tomatoes (fresh or organic canned with no sugar added) in a pot with some fresh herbs. Done.  Even if you do decide to add a bit of sugar to taste, it will still be far less than what’s in the store-bought versions.

Another common-yet-surprising place to find excessive sugar is in store-bought salad dressings. Again, make your own. This one’s super easy. Plus, making your own allows you to avoid the other serious dietary foe in salad dressings – the toxic polyunsaturated vegetable oils, like canola and soybean oil.

For a vinaigrette, a simple guideline to follow is three parts oil to one part vinegar. A good oil to start with is organic  extra virgin olive oil. You can use Balsamic vinegar or other flavored vinegars. Some like to add Bragg’s apple cider vinegar, too. Add variety to your dressing by tossing in various herbs and seasonings of your choice, some sea salt and freshly ground pepper, or a bit of grainy mustard, or some freshly squeezed lemon… whatever you’re in the mood for. Just keep it “real” – real foods and ingredients that are naturally low in sugar. If you truly desire a sweeter flavor to your dressing, add a dab of raw honey. For a creamy dressing, we like to use Amasai.

 

 

amasai cultured dairy beverage breakfast smoothie

4. Choose Fresh Whole Fruit Over Other Fruit-Based Products

Juice, juice drinks, fruit roll-ups, and dehydrated fruit taste great, there’s no argument there. Of course they do… they’re almost pure sugar! Whole fruit is complete with the proper ratio of natural sugar, plus fiber, plus enzymes to break it down properly and help our bodies more effectively process the sugar. We’re better off consuming the fruit in its whole, naturally-occurring form. I like to think of fruit as “God’s candy”. Eat it the way it grew.

Choose berries, cherries, grapefruit, lemon, and limes over apples, bananas, melons, and other fruit. The former are higher in glucose and lower in fructose, and they tend to have a lower sugar content overall. However, if you’re choosing between an apple and a Snickers bar?? Really. Don’t even try the “apples are high in sugar” argument here!

Keep your fruit consumption in check, though. It does, indeed, contain sugar… albeit a natural source. You just don’t need a dozen servings of this per day! Nor do your children. Make sure you’re eating more vegetables than fruit.

 

 

5. Avoid Flavored Yogurt

Most mainstream popular yogurt brands have just as much sugar as a candy bar! (Or, it’s “low in sugar” but has artificial sweeteners instead. Yikes! Even worse!) AND, even though this is an article about sugar, the other serious problem with conventional yogurt is that it’s often low-fat or fat-free, and therefore has been stripped of the nutritional value from whole fat sources… plus it’s made from toxic, high-heat pasteurized sources of dairy. It’s just a chemical concoction, void of nutritional value. Don’t eat it!

Back to the sugar issue, though…

You can make your own plain yogurt (or buy organic, whole fat yogurt, preferably raw or low-heat pasteurized) and add fresh fruit and a bit of raw honey if you still need more sweetness. Another option is to upgrade all together to something like Amasai - now, you’re getting massive nutritional and health benefit, plus the yumminess of something similar to fruit-based yogurt.

 

6. Don’t Forget About Beverages

Sometimes, when we talk about diet, we tend to overlook what we drink and just focus on what we chew! Beware! A massive amount of sugar is lurking in our most popular beverages. If you’re aiming to minimize your sugar intake, then it would behoove you to significantly cut back (better yet, eliminate) the conventional soda, energy drinks, sports drinks/performance drinks, designer coffee drinks, juice drinks, and alcohol. Going “organic” here doesn’t get you off the hook either! Sugar is sugar.

Trade soda for water with lime, lemon, orange slices, berries, or even cucumber slices in it and you’ll cut your sugar intake in a significant way. You can also make the upgrade to more traditional functional beverages and drinks like coconut water or kombucha, and replace those toxic sports drinks with something like Suero Viv.

If you’re a coffee lover, just be careful what you’re adding to it. Those flavor boosts are loaded with toxic ingredients and enormous doses of sugar and artificial sweeteners. Try coconut oil, real cinnamon, and a dash of real vanilla once in awhile. Or, go “bulletproof”!

If you like to have your adult beverages, first, consider the quantity you’re consuming. Alcohol breaks down to sugar quickly. Next, consider what you’re mixing it with. That’s where you’ll really find trouble with the sugar intake. You’re better off avoiding mixed drinks and sticking with straight spirits, or mixing with soda water, or just opt for a glass of wine. Again, it’s all an enormous source of sugar, so choose wisely… and sparingly.

 

 

7. Give Yourself A Quota and Some “Rules”/Guidelines

Some people simply make the decision to stop consuming sugar, and they do. Cold turkey. Actually, this is what I recommend… because every exposure to sugar sets you back and re-ignites those cravings. However, for many, that’s not their reality.

So, if you opt for the “weaning off” approach, one of the easiest ways to do it is to give yourself a “quota” when it comes to sugar. Depending on how deeply engrained you are in the sugar lifestyle, you may choose to have one source of sugar per day for a week or two… then cut down to one source of sugar every other day, or just on certain days of the week/weekends… and taper down your days that way.

Look to where you can make substitutions, as well as eliminations. If you’re mentally hooked on the idea of having something “sweet” after dinner, have some berries. (Couple them with a bit of protein for a healthier approach.) Use some raw honey or pure maple syrup instead of refined processed sugars or syrupy ingredients, etc.

Cut yourself a little bit of slack. While I believe we are a society that’s fully addicted to sugar, both physically AND mentally, and we’d benefit from a serious nutritional attitude adjustment, I still think there are times when it’s OK to CHOOSE to have a bit of the sugar source.

Overall, we need to switch gears and quit making sugar the focus of our celebrations and rewards… and quit thinking we’re deprived if we don’t get those “treats”. But, on the rare occasion, especially if you’ve got a healthy diet overall, then it’s not the worst thing in the world. Crikey. Chill out a bit. Life’s too short to pass on ALL the chocolate chip cookies that come your way!

Don’t get carried away here… it IS an addiction, remember?

 

8 . Don’t Keep Sweets / “Tasty Toxins” In The House

First, we’re not going to call these “treats” anymore. Got it? Something is NOT a “treat” if it’s subtracting from your health. Get real with your outlook on sugar. Let’s call these foods “tasty toxins” – yep, they taste great. Yep, they’re toxic. Done.

Now, don’t keep these sugary foods in the house. This one should be a no-brainer. Although you’ll hear me say time and time again, “Just because it’s THERE doesn’t mean you need to eat it!”… let’s minimize the likelihood of us failing here! Get that stuff out of your house!

If you have a gallon of ice cream in the freezer, somebody’s going to eat it! If you buy a case of pop, it’s not going to drink itself! If you bake cookies, well, what do you think is going to happen?! Just stop. Don’t buy it!

How’s this for a first step – don’t make it part of your regular grocery routine. Don’t regularly bring these tasty toxins into your house. That way, if you REALLY want something so badly, you will have to get your sugar-addicted buttocks to the store to buy a SINGLE portion. Hopefully, you’ll decide it’s not worth the effort and it’s a horrible health decision… and you could DO something else to distract yourself or substitute with something less toxic, etc.

Another first step here might be to keep your SMALL servings of tasty toxins in the freezer. That way, if you’re really craving it, you have to take it out of the freezer and let it thaw before you eat it… or risk breaking a tooth! Hopefully, while you’re waiting, you’ll re-think your toxic ways!

If you are keeping a small amount of ‘sweets’ in your house, opt for a bit of dark chocolate instead of something more processed.

 

9. Substitute With Stevia or Xylitol, Not Artificial Sweeteners

Artificial sweeteners are bad news, and are not to be considered a good substitute for sugar. They come with their own laundry list of negative health consequences, namely the fact that they’re neuro-toxic and neuro-degenerative in nature (they target the brain and nervous system).

Instead, if you need a substitute for sugar, try stevia or xylitol. While not everyone loves the taste of stevia (mostly the ones who are fully determined to continue their sugar addictions!), and not everyone can tolerate xylitol, they’re worth a shot. Clearly, they’re better than sugar and artificial sweeteners.

Raw local honey, real maple syrup, black strap molasses, and Rapadura are other options for sweet substitutions. Just don’t overdo it with any of these. Oftentimes, you’re better off just decreasing your sweetener intake entirely rather than trying to find an acceptable substitute.

 

 

10. Crowd Out The Sugar – Fuel Up With Health FIRST

Here’s a simplistic approach to upgrading just about any part of your diet. If you make it your FIRST priority to fuel up with the “good stuff” at every meal (and snack) – the clean sources of protein, the healthy sources of fat, the fresh fiber from vegetables and some fruit, raw and nutritious sources of non-toxic dairy – then you’ve done an excellent job of crowding out the tasty toxins.

Give your body what it NEEDS for healthy function, and you’ll have less room for the tasty toxins and sugar. Choose fueling up over filling up!

 

Please share… what has worked for YOU and your family in order to decrease your sugar intake?

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

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The Thyroid Sessions ~ A Free Online Event You Don’t Want To Miss!

 

 

Your thyroid runs the show.

Most importantly, it controls your metabolism. Your thyroid function basically determines if your body’s (figurative) foot is on the gas pedal or on the brake.

When your thyroid isn’t functioning up to par it can leave you feeling exhausted, overweight, depressed, constipated, brain foggy, and much, much more.

It truly is incredible how far-reaching the effects of thyroid imbalance really are.

In fact, your thyroid could actually be THE cause of your most significant health challenges.

Knowing how profound the effects of thyroid imbalance are, that’s why I also find it incredible how often it’s misdiagnosed or mismanaged… or missed all together!

Over 20 million Americans have some form of thyroid disease… an estimated 200 million worldwide… and this number is on the rise with each passing year. Yet, an even bigger problem is that 60% are completely unaware they even have a thyroid problem – let alone how to heal it and restore healthy function!

I can’t tell you how often I listen to someone’s list of symptoms, ask them if they’ve had their thyroid “properly tested”, and they tell me…

“The tests show that it’s NORMAL!!!”

As far as they’re concerned, it’s a done deal.

What if you’re not getting the right test in the first place. Then what?

Millions of people are suffering—trying all kinds of diets, pills, and treatments to try to lose weight, boost their energy, stop their hair loss, and clear their brain fog. Unfortunately, they will all fail unless they:

#1 Have it properly diagnosed using ACCURATE testing, and

#2 Learn how to heal the underlying thyroid issues and address the full picture of factors that effect thyroid function.

It’s much bigger than treating a lab test result.

Sadly, Western medicine has fallen behind when it comes to the latest research on the causes and treatments — both natural and synthetic — for thyroid problems. There are many theories, but not many mainstream ‘solutions’.

Tweaking your meds in response to the latest lab test result for the rest of your life isn’t much of a solution.

 

 

This is why I was very happy to see that my colleague Sean Croxton of Underground Wellness has brought together a couple dozen of the world’s most knowledgeable experts to teach you EVERYTHING your doctor didn’t tell you about thyroid disorders.

 

It’s called: The Thyroid Sessions

It’s happening from Sunday May 4th – 11th.

 

Registration is FREE!! Just click here to reserve your spot.

 

(This is another FREE online event that Sean has coordinated – watch from home, watch in your p.j.’s, watch with your dog on your lap… just watch!)

 

Just a few of the experts who will be interviewed:

 

Chris Kresser reveals the truly surprising truth about “normal ranges”.

Dr. Dan Kalish walks you through a simple, inexpensive way to test your thyroid at home.

Dr. Kelly Austin shows you how to avoid fillers like gluten and lactose in thyroid meds.

Dr. Alan Christianson teaches you how to shrink thyroid nodules…naturally.

Christa Orecchio discusses real food and lifestyle strategies for hyperthyroid and Graves’ disease.

Dr. Sara Gottfried shows you how to lose weight when your thyroid is off.

 

Click here to view the entire lineup!

 

Shortly after you reserve your spot for this free online event, Sean will send you a  FREE one-hour interview with “Gluten Master”  Dr. Tom O’Bryan about the impact of gluten consumption on Hashimoto’s thyroiditis. If you register early, you’ll receive more thyroid-related goodies, too!

 

Please share this Thyroid Sessions event with your friends and family by forwarding this post or sharing it via social media. You just might change someone’s life. :)

 

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P.S. If you haven’t watched our free webinar yet - “Natural Thyroid Solutions That WORK!”, go here to watch: www.ThyroidRestore.com

If you need personalized solutions to your thyroid condition, including the proper testing, please contact me! Our “Distance Care Recovery Protocols” are available worldwide.

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Kids’ Nutrition – Hitting The High Notes

Let me start off by saying, when it comes to the food my kids eat, we are not perfect.

It seems like we used to do really, really well keeping the toxic garbage out of their mouths, but as time has gone on, that has gradually changed.

If I could keep them in a bubble, protecting them from outside influences, that might help!

Actually, no… not really all that much. Their father and I aren’t perfect either… so sometimes it’s US that are the negative nutrition influences, truth be told!

If you’ve followed our story for any length of time, then you may recognize that our nutrition journey has evolved over the years. Naturally so.

What started off as a very disciplined approach to food was rattled when our eldest entered the school scene. I was no longer with her all day to help her make the most intelligent nutrition choices… plus, those in charge were consistently offering toxic food choices based on an inaccurate understanding of nutrition.

That’s OK.

It meant that the journey evolved to one of teaching my children how to make the best choices possible without me there.

Nope. They’re not perfect.

When the adults in charge would wave goldfish crackers, pretzels, popcorn, and graham crackers in front of their faces every day, and they would watch their classmates gobble these up time and time again, they caved to the pressure more than once! Understandable.

Well, we chose to home school… so the primary person who taunts them with food now is ME.

Actually, that has been a mainstay of my ‘argument’ from those early days of school… if anyone is going to offer my kids tasty toxins, it’s going to be me, dagnabbit!

In all seriousness, I felt it was important for me to know what was going INTO my kids each day. I still feel that way. As their guardian and protector, I want to know what their source of fuel is so that I can make a more informed decision about their health in general, and teach them to do the same.

They have their tasty toxins, all right. They have their Halloween candy (some), their Valentine’s chocolate (some), their birthday cake, their occasional dessert, their pie at Thanksgiving, and their occasional ice cream in the summer (hormone-free)… so I get pretty tired of hearing silly statements about kids being “deprived”.

Honestly, as my “mommy guilt” kicks in, I’m more concerned that I’m depriving my kids of 100% for the expression of optimal health when I cave in to the peer pressure of the aforementioned societal norms.

But that’s just my issue!

I work it out in my own mind by telling myself that they need to learn, under my roof and with my guidance, how to function well and make good (healthier) choices in a society that’s hooked on sugar and other toxic choices.

I want them to be balanced. I want them to enjoy various social settings without feeling ostracized… BUT, without caving in to the pressures of toxicity. (At least not to the extreme.)

It’s a work in progress.

If they eat the way “everyone else” eats (a.k.a. the Standard American Diet), they’ll get what “everyone else” gets. That is: toxic, overweight, frequently ill, and developing more serious chronic conditions.

I don’t want to be the Nutrition Police, so I aim to teach healthy choice-making and how to be responsible for your own body. The choices they make now DO add up and will determine their future health.

I gave up on being militant with their nutrition a long time ago.

However, I’ve found there are certain lines in the sand we’ve created over time that have stuck. Things like:

  • They don’t drink pop, or juice drinks, or energy drinks, or sports drinks, (conventional cow’s) milk, etc. They drink water, cultured & fermented beverages, tea, and various smoothie & “shaker” concoctions I make for them.
  • They don’t eat fast food.
  • We don’t buy candy, chips, munchies, etc. When it’s in the house following something like Halloween, it’s doled out in small, controlled amounts for a short period of time… then it magically disappears.
  • There will be vegetables. Plenty of vegetables. And good, “clean” protein & healthy fats. It’s a given.
  • We “fuel up with health FIRST.” That has been a mantra in our family for years. If we give our body its nutritional requirements first, we tend to “crowd out” the less healthy choices.

These are just “normal” choices for them.

Where their parents tend to be the negative influences is with the fact that we tend to eat out more than I’d care for. So, we have our opportunity to make the best choices, considering our circumstances.

 

Another strategy I’ve employed that helps me feel better about their nutrition is what I call “Hitting the High Notes” each day. I choose to believe that these ‘high notes’ will help counteract some of the less-than-ideal nutrition choices we make, as well as consistently work to create better function.

The “High Notes”:

1. They start the day with a “shot” of Terrain Living Herbs – a raw, fermented, organic liquid ‘supplement’ that enhances immune function, pH balance, gut health, and metabolism. They don’t love it. That’s not my point. :)

Part of their ongoing lesson in nutrition is that we don’t base all our choices on how something tastes. That would mean BIG trouble if we did!

2. Breakfast always includes clean protein and healthy fats. Even on the days that a “starchy carb” might be served (i.e. sprouted or gluten-free toast, or bagel, or cereal), they start with protein and fats, like free-range eggs cooked in grass-fed butter, or some grass-fed, &/or hormone-free, antibiotic-free meat, or left-over protein from dinner.

3. Breakfast often includes vegetables, too.  Spinach, kale, and chard in the eggs, Brussels sprouts, asparagus, or broccoli on the side. Pretty normal around here. They don’t always love this… but they are very used to it. :)

4. If they’re eating grains, we do our best to opt for healthier choices like sprouted, gluten-free, and organic. I prefer to steer them towards grain-free.

5. Each morning, I make the kids a “Shaker Shot”. They’re not at a stage yet where they like to swallow their capsules and tablets whole, so I use this Shaker Shot as the vehicle for getting the goods into them!

I start with 1/2 cup or so of a cultured beverage, like Suero or Amasai, or diluted organic juice in one of our shaker cups (or blender). Then I open various capsules and pour them into the liquid base: probiotics, a thyroid supplement, colostrum, a “gluten-removal/gut repair” type supplement, vitamin C & D, ionic minerals (liquid), greens superfood powder, and a digestive enzyme.

I shake it up, pour it into small glasses for them, give them their fish oil on a spoon, then they gulp down their “Shaker Shot”.

Ka-POW!

The magic is in the liquid base. If they like that, we’re golden!

6. I’ll occasionally make small smoothies for an afternoon snack that include some protein, greens, something fun like chia seeds, and most likely more probiotics.

7. There will be veggies with lunch and dinner. It’s a given. Usually as part of an afternoon snack, too… along with a healthy fat again… like avocados, or even a bit of almond butter to dip the veggies in.

8 . We have an “understanding” about back-to-back “junk” meals. For example, if there were substantial grains at breakfast, we don’t expect any at lunch. If lunch included a sandwich, dinner will be protein/fats & veggies.

Yep. There have been days when this didn’t play out all that well… especially if we’re visiting family or on vacation or otherwise don’t have easy access to our usual choices. So be it. That’s life. It happens. I’ve learned not to sweat it.

9. If I know we’re going someplace for dinner that might lack healthier choices, I’ll serve them some veggies and maybe a hard-boiled egg before we go. Again, I never worry about “spoiling their dinner” if dinner is potentially going to be nutritionally lacking or toxic!

If we are going out, mom always leans toward the one and only establishment in our vicinity that serves grass-fed meat. The kids know, if we’re going there, that’s what they’re ordering!

10. We don’t “do” dessert on any regular basis. If I offer anything at home, we’ll have some berries, or some simmered apples with cinnamon. I try to dissuade them from the additional sugar at night, though… even if it is a natural form from fruit. Sugar is sugar.

 

So, they may have pizza with friends, the occasional bowl of pasta, and chips & salsa at our favorite Mexican establishment, but I feel we’ve got enough “good stuff” going into them, too, that they just might be OK!

One can only hope!

Your thoughts? What are some nutritional choices you’ve made on behalf of your kids that you’d like to share?? We’d love to hear!

 

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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Listen To Your Body ~ Evolve Your Exercise For Optimal Results

 

It’s amazing what your body can teach you… especially if you slow down long enough to listen to it!

I’ve been talking about the 3 main types of physical activity and the “3 Keys to Successful Exercise” for many years now. The 3 main types of exercise/fitness are:

1) Movement: This is what I reference when I say “Motion is Life”. Each day, we need to move our bodies – it could be walking, stretching, ‘easy’ yoga, an easy ‘recreational’ bike ride, playing, spinal hygiene exercises, gardening, etc. Just some type of movement to stimulate our neurological proprioceptors and feed our brains the fuel it desires. This is a foundational component of true health.

2) Exercise: Now we’ve moved up a notch (or several) from general movement and motion. Exercise typically has some sort of broad goal attached to it like, “I want to be healthy”, “I’d like to be fit”, “I want to look good”, “I need to lose weight”, “I want to be stronger… leaner.” So, we tend to incorporate workouts, perhaps some resistance/weight training, various fitness classes, and oftentimes more challenging versions of “cardio” exercise. With exercise, you have a different purpose in mind than just moving.

3) Training / Sport: Now this is even more specific – you’re focused on very specific goals and outcomes, unique to your particular sport or desired outcome. You may participate in a certain sport that requires a specific training routine, or you might be training for an upcoming event, like a triathlon, marathon, a race, a fitness competition, etc. So, you train with greater focus… you’ve moved beyond “I just want to look good, feel good, and be healthy for life.”  Sometimes, in this category, there can even be a tendency to make training choices in spite of health and optimal function. Sometimes.

Honestly, it has been many years since I’ve been consistently in the “training & sport” mode. Those were the years of competitive skating and track… long ago! In recent years, there were some stints with CrossFit and cardio kickboxing that kind of bridge the gap between exercise and training – I had no real intent to “do” anything with either, other than spice up my exercise… no specific goals. Ultimately, I eased off both of those due to chronic overuse injuries they seemed to inspire!

I’ve been happily nestled in my daily movement with regular “workouts” each week for quite sometime now, mixing things up depending on the season, how I feel, and what-not.

I started a new workout program in January that is a combination of exercise with a twist of training, and I’ve been doing hill sprints and Tabata sprints on the treadmill throughout these recent winter months… only because it has been so dang icy here for so long!

(Note: My time on a treadmill is very short – chronic cardio is detrimental to many facets of our health and fat loss goals.)

On many weekends, I’d throw in one of my favorite winter sports – deep snow sprinting. Hilarious and brutally exhausting at the same time!

I started really listening to my body again a few weeks ago… mostly because it was screaming very loudly at me to pay attention.

I had gotten into a nice groove with my exercise – challenging workouts 3 -4 days per week, cardio bursts another 3 days per week, some “play”… a good little routine. My body composition was responding well… but, my body didn’t actually feel so great.

I had gotten into a routine where I felt like I “had” to follow this program and do these workouts… even though I was injuring myself. I had created a bit of a monster.

By the time I snapped out of it, there was a growing list of exercises I was avoiding because of pain… and I had come up with a gazillion “substitutions” or adaptations to work around it.

 

Then I realized, “I don’t want to feel like this as I get older!!”

 

 

 

It’s lovely to look relatively fit… but if you feel like cr*p, what’s the point?

So, I switched things up a few weeks ago, and have been listening to my body’s response.

It likes it!

Mind you, I believe that our bodies will respond favorably anytime we switch up our exercise and movement – variety is one of the keys to successful exercise. So are (occasional) intensity and consistency.

So, this is what I tweaked in recent weeks:

I stopped doing the particular exercise/training program I had been doing since January. I seemed to keep re-injuring my shoulder in this program, plus, I was almost ‘done’ with the schedule of the program anyway.

I went back to my own “fat-burning” workouts comprised mostly of creative variations of squats, lunges, dead lifts, jumps & kicks, core strengthening, and any variation of upper body pushing, pulling, and overhead pressing exercises I can do that doesn’t trigger a shoulder problem.

I eased off on the weights for some of the exercises – added far more body weight exercises or exercises where I’d use a medicine ball or resistance bands for variety.

What I found was that I felt like I was doing completely different workouts… even though the foundational movements really weren’t that different at all. Just the subtle changes I had made with what I did & did not use for resistance really changed the range of motion in the exercises… which seriously changes how you feel after a workout!

I’m a huge fan of mixing things up with body weight exercises. I feel less injured and far more “toned” and “lean” when I work out like this. Could be all in my head, but I’m goin’ with it because it makes me feel good!

I also got back into tending to my body.

I’ve created the time for spinal hygiene exercises (which were previously being rushed through), stretching, some yoga, and using the foam roller. I need to continue improving in this area, as this is the first area where I tend to let things slide if I feel rushed.

And one other major change I made was to try a few weeks without the hill/incline sprints, and do ‘flat’ sprints instead.

This was another decision motivated by a range of motion issue.

I just wanted to RUN! When you’re running up a steep incline, although it’s an incredible challenge, you just don’t have that full reach you do when you’re going full out on a flatter surface. I felt like my body wanted that full reach for a little while.

Now, I can really feel it even more in the glutes, upper hamstrings, and even into my core.

What’s more important is that running like this makes me feel really happy! I  really love doing it… I love how it feels to hit that full stride, reaching to my maximum… and that’s a really important part of exercise, too… don’t you think? Gotta’ enjoy what you’re doing.

 

This is the image that inspires me to go FULL-OUT!

 

I think I’d like to officially add a fourth category to my “Keys to Successful Exercise”:

1) Variety

2) Intensity (occasionally)

3) Consistency

and,

4) Evolution

I believe that our exercise focus should shift over time… more so than what I’m talking about in key #1, variety. By variety, I just mean that we mix things up in any given week or month.

By evolution, I’m talking more about listening to our bodies… and even our hearts… when it comes to how we move, how we nurture, how we challenge, how we strengthen, how we improve, and how we protect our God-given temple.

That should change over time. That’s something to look forward to and embrace.

 

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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Why We Should Add Fermented Foods To Our Diet

Our digestive health plays a critical role in our overall health. It has been linked to countless health conditions and imbalances, and directly influences our brain function and immune response. Remember, 80% of our immune system resides in the gut!

Digestive health is a big deal.

Our gut health, and therefore our overall health, thrives when we have an abundance of “good” bacteria in the gut, and “bad” bacteria are kept in check. Sadly, our typical modern diet falls short of supplying us with the “good” bacteria we so desperately need.

Two key ways to make sure we’re getting enough of the “good” bacteria to keep us healthy and functioning well are to add probiotics and fermented foods. We regularly recommend high-quality probiotics and fermented beverages & foods to our practice members and coaching clients because of their foundational healing properties. No matter what ails you, it seems we must start with the gut to begin the recovery process.

Time and time again, once we add the probiotics and fermented foods, people will often tell us of significantly improved digestion, diminished gas and bloating, decreased constipation and improved bowel function, improved immune function, elimination of yeast infections and symptoms of chronic Candida infections, decreased asthma and allergies, increased energy, and better sleep.

Never overlook the importance of your gut health, regardless of the health condition you’re facing, or trying to prevent.

The Power of Sour

Of the traditional fermented foods, sauerkraut is probably the most well known  in the mainstream. Translated to “sour cabbage” in German, traditional sauerkraut is sliced green cabbage that has been fermented by lactic acid bacteria, giving it a pronounced sour flavor.

It’s interesting to note that “sour” has not been a major player in the Standard American Diet – it’s not a flavor that is a regular part of our diets, as it is in so many other parts of the world.

The bacteria and yeast needed for lacto-fermentation are naturally in the cabbage, so all that’s needed to make sauerkraut is cabbage, non-chlorinated/non-fluoridated water, and high-quality sea salt, like Celtic Sea Salt or Himalayan Pink Salt. As the cabbage sits patiently in the brine, over a 3-6 week process, the bacteria are activated and the natural sugars in the cabbage are transformed into lactic acid.

Some of the Many Health Benefits of Fermented Foods

I have friends from Germany who tell me stories of eating sauerkraut daily while growing up, especially throughout the winter months. They swear this is the reason they never got the flu… and still don’t, as they’ve continued their sauerkraut tradition here. (Well, they also swear by their German beer… so I’m not sure they’re 100% trustworthy!) :)

 

It makes sense that your body wouldn’t succumb to colds & flu viruses as easily when you consider that sauerkraut, along with all traditionally fermented or cultured foods, contains high quantities of those healthy (“good”) bacteria, enzymes, omega-3 fatty acids and vitamins, like Vitamin C and B-vitamins. These are true “Super Foods” that provide massive benefit to the gut… and therefore, to the immune system.

Fermented foods help to improve digestion because they are rich in enzymes.  The body needs enzymes to digest, process, and absorb food. If you add fermented foods to an already-healthy diet, you will reap even more benefit from those healthy foods as the enzymes help unlock the nutrients for improved assimilation.

Fermented foods contribute to the production of acetylcholine, which is a neurotransmitter that helps to strengthen the colon and improve bowel elimination, among many other key functions in the body.

Fermented foods also help to create an ideal balance of hydrochloric acid in the stomach – whether it’s too low or too high – helping to produce the right amount of gastric juices needed for proper digestion.

Fermented foods help restore that proper balance of “good” and “bad” bacteria in the gut by introducing probiotics or the “good” bacteria that’s next-to-impossible to find elsewhere in the diet. As mentioned, this healthy balance of bacteria creates a healthier gut… which builds a healthier and stronger immune response. Fermented foods contain additional compounds (besides these  probiotics) that kill pathogens, thus further reinforcing our immune function.

Additional Benefits of Fermented Foods

In addition to their health benefits, fermented foods have many practical benefits.

  • Making your own fermented foods and drinks is inexpensive and relatively easy.
  • They add fabulous flavor to meals and snacks.
  • Fermentation is an ideal way of preserving foods from the garden, like cabbage, cucumbers, beets, carrots, and greens.
  • Incorporating homemade fermented foods is one way to decrease a family’s food costs.
  • Fermented foods keep for months when stored in an airtight container and refrigerated or kept cool.
  • They are nutrient-rich – as opposed to canned foods which lose much of their nutrients from the canning process.
  • They make wonderful gifts to give friends and loved ones! (I can personally vouch for this, being on the receiving end of such gifts!)

The Tradition of Fermented Foods

There is evidence that fermentation has been practiced for many thousands of years. Our much earlier ancestors’ diets used to naturally contain significantly higher amounts of probiotics and enzymes. But, our modern foods and pharmaceuticals introduced nutrient-robbing and gut-destroying things like pasteurization and antibiotic over-use. Now, we have a mainstream population with chronic bacterial imbalance and gut issues… and everything else that comes along with that.

We need these probiotic-rich and enzyme-rich foods in our diets more than ever. Conventional dairy (as opposed to raw, cultured, and unpasteurized or low-heat pasteurized) is essentially a useless liquid containing a cesspool of “bad” bacteria, pathogens, and hormones.  Most store-bought pickles and sauerkraut are “modern” versions of their traditional relatives… “quick pickled” with vinegar, rather than lacto-fermented, thus containing virtually no beneficial bacteria or enzymes.

 

amasai cultured dairy beverage breakfast smoothie

Upgrading your diet by adding fermented foods and beverages is relatively easy… since it really is just adding something, not necessarily eliminating anything. People get all twitchy when you start telling them what they should eliminate!

In order to truly see the benefit of adding these foods and beverages, it’s ideal to take probiotics daily, and eat fermented foods (or drink fermented drinks) once or twice per day consistently. Thankfully, this has become a “movement” in this part of the world in recent years, so it’s easy to find a plethora of easy recipes online, and some superb quality products that are pre-made.

Some common &/or easy to make (or find) fermented foods & drinks:

Foods:

  • Sauerkraut
  • Kimchi
  • Pickles
  • Vinegar
  • Miso
  • Lacto Fermented Ketchup or Salsa
  • Terrain Omega (fermented Chia seeds)
  • Really, you can ferment pretty much any veggie!


Beverages:

  • Suero Viv
  • Amasai
  • Kefir
  • Kombucha (store bought Kombucha should not be consumed daily since it often contains excess sugar because it hasn’t fermented long enough)
  • Rejuvelac

 

“Supplements”:

 

 

Well, what do you say? Isn’t it time we made fermented foods a mainstay in our diets once again? I’m in.

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

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When You Just Can’t Seem To Lose Weight

I often hear exclamations like these, uttered in frustration, during “weight loss” consultations…

“I’ve tried everything!”

“I eat healthy. I work out. I don’t know why I’m not losing weight!”

There’s a mental checklist I go through, helping to uncover where someone might be missing the mark with their efforts.

I start with the obvious. To me, that usually means starting with nutrition.

Years ago, I heard the saying: “A flat belly and great abs are made in the kitchen, not the gym!”

Great point!

I feel that in order to “lose weight” you need to gain health!

 

My checklist of “the obvious” factors that could be contributing to weight loss resistance:

Eating toxic &/or junk food. Regularly eating meals out of a box from the freezer section, or from the take-out bag, or from the fast food restaurant will not help your weight loss (or health gain) efforts.

Real food will take you where you need to be. High-quality, real food – meaning the least toxic sources you can sink your teeth into. (Also consider portion sizes, frequency of consumption, and timing of the consumption.)

Toxicity, inflammation & stress are the precursors for all chronic degenerative illness… including weight gain and difficulty shedding excess weight and fat. In response to toxicity, our body’s intelligent adaptive response is to harbor those excess toxins in fat cells. The more toxicity we’re exposed to, the larger our fat cells become and the more resistant our body becomes to release the fat.

Look to reduce, minimize, or eliminate sources of toxicity in the diet (and elsewhere).

The biggies:

  • sugar (and all things that quickly convert to sugar in the body)
  • artificial sweeteners/flavors/colors
  • trans fats, vegetable oils
  • high fructose corn syrup, corn syrup
  • (modern) soy
  • corn &  (conventional, modern) grains, gluten
  • conventional dairy
  • conventional meat & animal products
  • Don’t forget: diet foods, low-fat, and fat-free foods
  • drugs (“medications”) – I’ll get into that later

 

Starting Point Recommendations:

I will often recommend that someone experiencing weight loss resistance “Go Paleo”, at least initially.

The Paleo dietary approach is a fairly solid one for removing the majority of the inflammatory triggers in our diets. Cut out grains and almost all dairy – UNLESS it’s raw, cultured – for most, this means cut out all dairy! Yep. This includes your popular store-bought Greek yogurt. There’s nothing in that quality of yogurt that your body requires for optimal health and metabolic function.

Better yet, go “Paleo Plus” – an upgraded version of the Paleo approach that emphasizes quality of food choices. Choose grass-fed, pastured, free-range, and wild meats and eggs whenever possible. Choose organic produce. Add traditionally fermented vegetables and beverages. I will even add cultured dairy for its massive health benefits – a “Neo Paleo” approach like this, with raw, cultured dairy, is incredibly healing and beneficial.

Nope, Paleo is NOT right for everyone. But I’m working through an “obvious” checklist first, remember?

 

Next, are you burning fat? Or storing fat? While there are many reasons for storing excess fat, one of them to consider is your snacking habits. How often are you snacking, and on what? Empty, toxic calories? Or FUEL? Even if it’s quality fuel, oftentimes we just don’t need those snacks.

Depending on the individual, and the rest of their diet and lifestyle, I might recommend intermittent fasting… done properly! (More on that another day.)

Remember those extras throughout the day that most people don’t think of: beverages (pop, energy drinks, juice drinks, juice, sports drinks, flavored coffee, alcohol), dressings, condiments, sauces, dips, seasonings, cooking oils, bases & stocks for your cooking… even eating excess fruit.

 

Then, we get into Exercise.

The most common shortcomings I hear regarding exercise are:

  • Not exercising at all, or not very much
  • Doing “Chronic Cardio” – too much cardio, too often, for too long
  • Working out too much
  • Doing the same workout all the time
  • Not doing resistance training, or not providing enough challenge in the resistance training
  • Not doing burst/high-intensity exercise

 

I recently had a conversation like this with a young lady that said she was eating a ‘mostly’ Paleo diet, was walking for 30 minutes each day, and doing some workouts with weights (2-3 lbs.), and various video workouts each day… but just couldn’t “lose the excess weight” she had put on. (She is approximately 30 lbs. heavier than her ideal body weight.)

Some tweaks to the nutrition end: I recommended cutting out the toast with breakfast and the afternoon coffee. Also, we added healthy fats in the morning (in her cup of coffee, actually), and I recommended she do her workouts before eating anything. Most everything else in the diet was fine.

We added higher quality resistance to her workouts (increased the weights in order to provide her body with more of a challenge, thus increasing her Resting Metabolic Rate post-workout), shorter duration full-body fat-burning workouts – 3 times per week, plus short burst training sessions 2-3 times per week on the tail end of those shorter full-body resistance workouts. She could continue with the daily ‘easy’ walking… understanding that the walking was not a fat-burning workout, just good overall movement.

Her body said “thank you” and released 10 lbs. in just over 3 weeks.

 

 

weight loss, fat loss, toxic fat, healthy eating, nutrition, exercise

The Next Layer…

Sometimes, it’s not that “easy”. She just needed some simple tweaks to wake up her metabolism. She wasn’t incredibly toxic or deficient, so her body responded quickly. That’s not always the case.

Other factors to consider that can be contributing to weight loss resistance:

  • Meds (prescribed or over-the-counter)
  • Stress / adrenal fatigue
  • Chronic pain
  • Sleep (or the lack thereof)
  • Elimination habits
  • Thyroid imbalance (If you haven’t already watched this Natural Thyroid Recovery webinar, please do. You’ll see why you should NOT be relying on your standard thyroid tests & treatment to get you well! www.ThyroidRestore.com )
  • Cellular toxicity
  • Chronic (cellular) inflammation
  • Deficiency (nutrition, movement, mindset)
  • A topic on its own is gluten. Gluten is a trigger for inflammation and breakdown in the body and has nasty properties uniquely its own (like the destruction of the protective “tight junctions” in our intestinal barrier system).

Even a Paleo diet doesn’t necessarily eliminate gluten, when you consider everything it’s in. e.g. supplements, meds, body care / skincare / cosmetics)

Plus, there are countless gluten cross-reactive foods – you can remove gluten, but still have the inflammatory immune response to the cross reactive foods. We see this a lot with people who tell us, “I went gluten-free and it didn’t help anything!” Then we get them tested properly and find out they’ve a list of cross-reactive foods they’ve been consuming regularly!

Also, going gluten-free isn’t enough. You MUST work to repair the gut, too…

  • Intestinal permeability/”Leaky Gut” – when there is breakdown in the intestinal barrier, this leads to chronic inflammation (a stressor), plus opens the door for autoimmune conditions and food sensitivity. When someone says they’re reacting to seemingly healthy foods, like eggs and nuts, it could be an issue of intestinal permeability rather than “allergy”. When the barrier has been compromised for long enough, you will respond with an inflammatory immune response to virtually everything you eat.

Note: you won’t always have classic “digestive” symptoms when there’s a gut issue, or gluten issue. Pay attention to how you truly feel after eating. Do you feel more energized, or more fatigued, or just the same? Look for subtle responses to your food consumption, too… not just the obvious ones we naturally think of. Unfortunately, in the case of food sensitivities, negative responses may not manifest themselves for hours… or even days. It’s challenging to pinpoint the triggers at times.

Speaking of gut, oftentimes re-populating the gut with superior healthy bacteria (probiotics) can be a massive boost to not only our health, but our weight loss efforts, too. I like adding cultured beverages  (rich with probiotics and beneficial enzymes) for this purpose.

The same can be true of nutritional complements in the diet like a high-quality greens/superfood product. When you fill in some of the nutritional gaps in the diet, the body tends to balance out, become more efficient (e.g. metabolism), and craves less toxic junk.

 

So, there’s a starting point… some things to consider if your body is not releasing its excess weight easily.

There’s often more to the story than “eat less, move more”.

 

This list is simply food for thought. If you’re still struggling after applying some of these “fixes”, consider partnering with a functional healthcare practitioner to have yourself properly tested for specific imbalances & deficiencies, and create a health recovery protocol specific to your needs.

 

 

 

Try a Suero Cleanse to Boost Your Health... and Release Some Toxic Weight!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

Yes, they really DO help!

 

 

 

 

 

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