Menu & Nutrition Guide Price Reduced… Only While Supplies Last!

menu cartoon

I cannot believe I’m about to utter these words…

Right around the corner, it will be “Back to School” time!

Ack! Didn’t I just finish with school, for cryin’ out loud?!

Don’t worry, I’m not actually going to talk about Back to School yet… but, I do have some things coming up on the calendar to help you make the upcoming school year a healthier one.

One of those things on the to-do list is a revised and updated “Healthy School Days Menu & Nutrition Guide” that will do an even better job of meeting the particular needs of those with food sensitivity issues and autoimmune conditions. That should be ready in August.

In the meantime, I’ve got a small stack of my original Healthy School Days Menus sitting here that would like to be adopted!

Don’t know about the “menu”?

I created it in response to the nutritional myths (and lies) my eldest child faced when she first attended school years ago. For the sake of my own sanity, and to preserve my relationship with my daughter (and not always be the nutritional “bad guy”), I created an 8-page nutritional guide that literally sat on our kitchen counter for our children to refer to when making their food choices on a daily basis.

It solved a LOT of problems at meal time and snack time!

The Healthy School Days Menu builds a solid foundation of nutritional know-how from a very young age… when ideas and opinions about food are being formed.

Strong opinions!

I originally called it a “menu” for simplicity’s sake with my own young ‘uns… but, in reality, it’s much more of a “Nutrition 101″ guide.

 

 

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Here’s what some folks have had to say about The Healthy School Days Menu:

“Wow! This menu is wonderful! It is very well organized, gives lots of choices to pick from, and most importantly, it teaches me how to feed my family more nutritiously!

I like the Golden Rules of Nutrition part because it gives me guidance in the pure choices I can make in a day, and it’s easy to remember when organized this way. I also think it’s really important that you identified all the toxins we put in our bodies. We can’t change to become healthier if we don’t understand the “insufficient” choices we’re making.

And, of course, your funny, caring, energetic, and intelligent voice shines all the way through, concluding with “Dr. Mom’s Kitchen Agreements”! Very clever!”  S. T.

(No, I did NOT bribe this person into writing that last paragraph!)

 

“It is great to see a menu that focuses on what we need and the positive effects it can have on our daily energy and lifetime health. Dr. Mom Online has laid out what we need to fuel our bodies, and how we can teach our kids to make better choices when it counts. I believe that most of us do not know what health really means, or how to go about achieving it.

Dr. Mom Online presents a wonderful menu for each part of the day, as well as snack times, allowing us to be the voice of health, rather than the TV, the internet, and the many other forms of media that are influencing us and our kids on a daily basis.

This menu could have such an impact, not only on our kids, but on the generations that follow, and the behaviors and legacy we (and our kids) will leave.

As a teacher, I’m excited to see a menu that schools could adopt, which would have a powerful impact on the ever-increasing problem of obesity in childhood and adolescent populations.

Thanks, Dr. Mom! I look forward to seeing your work show up in schools and homes across the country!”

Charles T.

 

“Not only does Dr. Mom Online ROCK and know her nutrition, she also knows how to make every child and adult want to eat healthy with her “Healthy School Days Menu”. Her explanations and reasons are written in an awesome, cheerful, and easy to understand manner. Dr. Mom Online’s “Healthy School Days Menu” is fantastic!

H.O. and P.O.

 

“Health is a priority and I value sensible and healthy options, especially coming from one of the most genuine, intelligent, educated, and well-rounded individuals I know and trust.

Although this menu was originally intended for childhood nutrition, I’ve found these principles are universal and apply easily into my lifestyle, too! (And I’m much older than a child!)

Dr. Mom Online gets down to the basics of healthy eating for any age!”

M.M.

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Pretty neat stuff, eh?

The Healthy School Days Menu has been a popular addition to households and classrooms for awhile now. In case you haven’t yet ordered one for yourself, or for grandma & grandpa to refer to when the kids visit, or for your kids’ teachers and coaches… now’s a great time!

Why?

The Healthy School Days Menu is ON SALE!

For as long as my supplies last, you can get your own menu/nutrition guide for only $10, plus shipping & handling.

(The menu was $29 originally, then $20… so you’re getting a sweet deal!)

 

Just send me a message directly at trombley68@gmail.com or http://Facebook.com/DrMomOnline and let me know how many menus you’d like to order and we’ll go from there!

 

Please spread the word with other parents who are looking for simple, successful, and scientifically-sound strategies for raising healthier families!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com or http://Facebook.com/DrMomOnline. Distance programs are available.

 

 

“Cancer Saved My Life!”

joy

 cancer, breast cancer, prostate cancer, joy, gratitude

When my dad was first diagnosed with prostate cancer 11 years ago, I remember reading that quote in a book about living with cancer…

“Cancer saved my life!”

This seemed to kick off a trend in some of the books and articles I was reading.

I read quotes like,

“Cancer is the best thing that ever happened to me!”

“Having cancer really taught me how to live!”

Initially, I remember thinking that these people were off their rockers! But, a lot changes over the course of a decade. I understand it now.

There’s no doubt about it, cancer sucks. It can be brutal, relentless, and unforgiving. I wouldn’t ever minimize someone’s experience with it.

However, I’ve seen so many people with cancer make that turn… turning to much bigger ‘things’ than cancer and their physical bodies.

My mom was one of those people. Her journey with breast cancer was hard, but rich with blessings, as well. She chose that. It was beautiful to witness… to live it with her.

You know, none of us are getting out of this place alive, right? Hate to be the one to break it to you, if you hadn’t already realized that!

Since our time here in this physical place is so limited, it seems the human challenge is to make the most of it: love God, love others, be in the moment, be grateful, be kind, use the gifts you were given, serve others, and don’t let regrets, guilt, anxiety, and worry about the past or future take over too much… right?

When we slow down enough to listen to our hearts, most of us hear some version of this message. Fully enjoy the NOW… fully live the NOW… fully love in the NOW… because none of us knows how long the “now” will last.

Easier said than done.

Until some doctor in a white coat tells you that your “now” is potentially going to be shortened due to cancer.

Even though any one of us could die or suffer life-altering injuries at any moment through a car accident, or act of violence, or natural disaster, or heart attack, or drug reaction… there’s just something about receiving a diagnosis of cancer or other serious chronic illness that really gets your attention.

It seems that, once the initial shock subsides (somewhat), the newly diagnosed choose their path… choose their outlook, their intention, and their purpose. Understandably, many “cave” to the bigness and overwhelm and fear that surrounds the world of cancer.

But there are others…

There are others who say things like, “Cancer is the best thing that ever happened to me!”

On some level, these folks are grateful for the wake-up call. Thankful that, whether it’s only for a few weeks, or a few months, or a few years, they’ve been given a tremendous opportunity to fully LIVE. Also, thankful they were given the time… time to do, say, be… whatever they need. Loved ones are thankful for that time, too. No matter how hard it can be.

Priorities dramatically shift. People turn to people… not things, not jobs, not petty to-do lists. Relationships get real. Things are said that need to be said. There is forgiveness. The “little things” in life tend to get noticed and appreciated. There is reflection and introspection… and for so many, there is getting “right” with our Creator.

Isn’t this what we should all hope for?

We’re an odd bunch, us human folk. Why it takes tragedy or disaster or sadness or fear or sickness to make us take notice of the most important things in life seems to be part of our inner fabric. Not always, but often.

One of my favorite people was diagnosed with lung cancer a few months ago. Prior to this diagnosis, he was, what I would consider, an already positive person. He’s funny, silly, optimistic, giving, faithful, light-hearted… a great guy. It didn’t seem like there was much room for improvement – he already seemed to “get it”!

By the time I saw him in person for the first time since his diagnosis, he had already been through the majority of his chemotherapy treatments.  We talked about how he’s feeling physically – he feels “fine… great!”, most likely because of all the other things he’s doing to support his body during this initial stage.

What I found even more interesting than his physical update was what he shared about his heart and mind.

He had made the turn.

He said, “Everything’s different now… it’s great! I’ve slowed down, I spend more time with (wife), I take long walks and really SEE things now, I laugh a lot more, and I don’t even get mad anymore when people cut me off on the freeway… in fact, I LET people go in front of me all the time now! When someone gets mad at me on the road, I just smile at them and wave, and say a prayer for them! I’ve got people all over the place… all over the world… praying for me. I’ve never felt this loved in my entire life! I feel great!”

I commented to him that I thought he was already doing and feeling most of those things, with the exception of the driving stories!

He said, “I was… but it’s different now. It’s like my senses and my awareness are heightened. I’ve always spent time with my wife. I’ve always walked every day. I’ve always been a happy-go-lucky, fun kinda’ guy. But now, everything seems so much more vibrant and real… and I appreciate it all like never before.  I feel more alive than ever!”

Many of us know the dark side of cancer all-too-well. My hope is that we can all see, fully see and experience, the blessings that a diagnosis of cancer can bring, as well.

Anything that prompts us to fully live, fully love, fully appreciate, fully surrender, and fully re-connect must be a gift from God.

 

***

I would be honored if you would share part of your cancer story. Please feel free to leave a comment here, or email me directly at info@drmomonline.com

May God bless you on your journey.

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com. Distance programs are available.

 

Best Yoga Poses For Improved Gut Health

yoga

 yoga, gut health, colitis, crohn's, IBS, constipation, diarrhea

 

If you’re one of the growing number of people that regularly experiences some type of digestive issue, like discomfort, pain, or bloating in your gut, then you know how much of a burden this can be.

It tends to cloud over  everything else.

The number of folks living with some type of chronic digestive issue is growing. It ranges from mild flare-ups and Irritable Bowel Syndrome, to much more serious conditions, like Crohn’s.

Certainly, your diet, exercise habits, stress levels, water intake/hydration level, and medication use  all play significant roles in your overall gut health.

Sometimes, extensive damage to the gut has already been done, and the focus needs to shift to a gut permeability and “leaky gut” repair protocol, otherwise the problem is destined to get worse, setting the stage for autoimmune conditions. (I can help you with that.)

Clearly, prevention is the best bet.

While there are countless steps you can take to benefit your gut health, don’t forget about yoga.

Yes, yoga!

I talked about yoga here not too long ago, and introduced you to yoga expert Kristine Fondran. Kristine has written a nice, simple article about 3 Yoga Moves to Improve Digestion.

Take a look-see at her article and try these 3 poses to help with your digestive health.

 

Top Gut Health Poses — Use Yoga To Improve Your Digestive System Health

by Kris Fondran

Top Gut Health Poses — Use Yoga To Improve Your Digestive System Health post image

 

If you’re like most people, you don’t think very much about your digestive health until you have an “issue”.

It usually takes some kind of “back up” in the system — or perhaps the exact opposite (what fun!) — to make us pay attention to the cause and effect relationship that led to our current digestive experience.

Your diet, exercise, water intake, and stress levels all play a significant role in the digestive process. And just a little imbibing here, some travel there and a huge presentation at work can be enough to give rise to a “funny tummy.”

Because digestion is based on metabolizing not only food but our life experiences as well, you must remember that relationships, happiness, sadness and stress all play their part when it comes to digestive issues. And it may take some serious reflection to figure out what’s gone wrong.

The good news is that simply paying attention to what you expose your body to on a regular basis — physically, mentally, and emotionally — can help you start making the changes that will positively contribute to your digestive health and overall well being.

Yoga asana — or postures — are a perfect way to keep you connected with your body, and they can help you develop the awareness to see the cause and effect relationship of what you put in, and literally what and how it comes out!

While a regular yoga practice can help keep all your bodily systems running more smoothly, a more specific and regular “digestive yoga practice” can keep you… well…. “regular” and much, much more.

Take charge of your digestive health by giving the following yoga postures and movements (pun intended!) a try.

 

Raised Leg Pose

This pose strengthens the abdomen, low back, pelvis, and digestive system. And as if that wasn’t enough, it also improves the flexibility of your hips and hamstrings.

Supine Base Palms Down

Modified Leg Lift

Leg Lift Full

Description:

  1. Begin in the Supine Base Position, with palms facing downward.
  2. For low back issues, begin in a modified version of the position by bending your left knee.
  3. Bring your awareness to your abdomen.
  4. Begin on the right side (starting on the right side activates the ascending colon).
  5. Inhale, contract your abdomen and lift your right leg as far as possible without bending your knee.
  6. Pause at the top of the movement, feeling the pressure in your abdomen and throughout your leg.
  7. Exhale, keeping the abdomen engaged, and slowly lower your right leg.
  8. Continue for up to 10 repetitions.
  9. Repeat on the left side.

Contraindications: Those with high blood pressure or back problems such as sciatica or slipped disc should not practice this movement.

 

Universal Spinal Twist

This pose tones and massages the abdomen, and relieves tightness in the low back caused by prolonged sitting. If you’re lucky you’ll even get a little “crack” in your low back as the body releases into the final position.

Starting Universal Spinal Twist

Universal Spinal Position 2

Universal Spinal Final↓ [alternative angle] ↓

Universal Final Another Angle

Description:

  1. Begin in the Supine Base Position.
  2. Stretch your arms to the side in a “T” position.
  3. Bend your right knee, placing the sole of your right foot next to your left knee.
  4. Shift your body slightly to the right so your weight rests slightly on your left hip.
  5. Take your left hand and place it on your right knee. This is the starting position.
  6. Inhale, and on the exhalation gently press down on your right knee, allowing that knee to move closer to the floor. Simultaneously turn your head in the direction of your outstretched arm.
  7. In the final position, your head should be looking in the opposite direction of your knee, and your shoulder and arm should be in contact with the floor.
  8. Hold the final position for 3-5 breaths.
  9. On an inhalation, bring your knee up and shift the weight off your hip, returning to the starting position.
  10. Exhale and straighten the leg.
  11. Repeat 5-10 times on both sides.

Contraindications: Release pressure on the knee if you feel pain in your hips or low back.

 

Seated Forward Bend — Modified

This pose is a more easily attained version of the old standby. But because most of us have such tight hamstrings, we perform this stretch incorrectly. This modified version massages the abdomen and entire pelvic region while progressively stretching the hamstrings and lower back. And as an added bonus, you get to give yourself a hug. Who couldn’t use an extra hug?

Seated Base

Seated Forward Bend Pos 2

Seated Forward Bend Pos 3

Seated Forward Bend Pos. 4

Description:

  • Begin in the Seated Base Position with your legs outstretched and feet slightly apart.
  • Bend your knees, bringing them in toward your chest.
  • Clasp your hands around your thighs, bringing them toward your chest. This is the starting position.
  • Inhale and make your spine straight and long. On the exhalation, start to walk your heels away from your body.
  • Continue to move your heels outward, but only go as far as you can while keeping your thighs against your chest.
  • Once your thighs begin to move away from you chest, stop and take a few breaths. This is the “1st final” position.
  • Release the posture by straightening your legs.
  • Repeat 3-5 times, holding the final position for up to 5 breaths. On the last repetition, straighten your legs and continue to fold forward. In a perfect world your chest will be flush with your legs. Not the case yet? So be it. Most of us have a ways to go with this one.

Contraindications: Those with slipped disc or sciatica should avoid this posture.

Finally, please keep the following in mind while practicing the digestive movements and postures:

  1. Awareness of movement, specifically intra-abdominal pressure
  2. Feeling the stretch of the muscles
  3. Connecting the movement with the breath

Now get out there and heal and detoxify your body, mind, and spirit — starting today!

 ***

If you’d like to hear more from Kris, check out her complete program: Science-based yoga program to shape your body & optimize your health

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com. Distance programs are available.

 

 

Radio Interview Replay

radio

Recently, I had the honor of being the “Featured Author” on Penelope’s Book Chat radio show.

We had a great conversation about health, body weight, chronic illness, and how to reclaim your healthy body inside and out… all the things I discuss in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”.

Penelope also asked me, “What makes your weight loss program different than all the others out there???”

Do YOU know the answer to that?!

 

In case you missed the interview, you can listen to it here…

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com. Distance programs are available.

 

“What If I Can’t Get Grass-Fed Meat?” 2 Simple Tips to Upgrade Your Meat

burger

grass-fed meat, butter, nutrition, healthy fats, healthy diet

You’ve most likely heard that grass-fed meat and free-range poultry & eggs  are the optimal choices when it comes to choosing animal-sourced foods to consume.

There are many reasons for this, one of the most basic being that this is the natural diet of the animals… therefore, the animals are “healthier” and so is their resulting nutrient profile.

In this brief article, I’m not going to go into all the benefits of choosing grass-fed meat and other animal-sourced foods. Instead, I’m going to share 2 very simple tips to address this question that I get a lot…

“What If I Can’t Get Grass-fed Meat?

Whenever your budget allows, and you have access to a reliable source, choose grass-fed meat. (Also choose wild caught salmon and “clean living” game meats, if you have access to it.)

Grain-fed meat comes from cows that are most often far less healthy. Their omega-3 to omega-6 essential fatty acid ratio is seriously out of whack. Experts have told us for years that an ideal range for o-3:o-6 is somewhere between 1:1 to 1:4 at the most.

Grain-fed meat is super-high in omega-6 fats… often pushing the ratio of fats to over 1:20! That’s horrible, not only for the animal, but for the consumer.

OK, here’s a very important tip and point that needs clarification:

Tip #1: If you must choose grain-fed meat (because, let’s face it, most of us are faced with this situation at times), THIS is the time to choose the leanest cut!

You’ve heard me say it before: fat is NOT the bad guy! We need fat. Our brains thrive on fat… healthy fat from healthy sources, that is. It’s the fat from TOXIC, unhealthy animals that’s so bad!

Choose lean cuts of meat, and cut off any excess fat.

You do NOT need to do this with grass-fed meats. In fact, you should not do this. The fat from healthy animals with naturally healthy fat ratios and nutrient profiles is beneficial to our health.

Tip #2: If you’re cooking grain-fed meat, let’s shift the focus now to making it as healthy as we can… let’s “correct” as much of the fat imbalance as possible.

How?

  1. Cook your meat in grass-fed butter or pure coconut oil.
  2. You can “top up” the fat content of the meal with healthy, clean fats by adding a tablespoon of grass-fed butter, or organic ghee, or coconut oil… or, some would say the best option for adding clean fats is to consume the rendered fat from a healthy, cleanly-raised animal. Perhaps you bought this fat, or you saved it from a previous meal. For many reading this, the grass-fed butter will be the easiest option.
  3. Add superior quality omega-3 supplementation.

 

If you pretty much exclusively choose grass-fed meats, free-range poultry & eggs, wild caught fish (salmon, sardines, anchovies), and clean game meats for your protein sources… plus vegetables… and that’s your basic diet, then you probably don’t need to supplement essential fatty acids much.

For the rest of us: 1) choose healthier sources of meat whenever possible, 2) cook in healthier fats, 3) add supplemental fat to meals.

By the way, when you have limited options, eating grain-fed ruminants is still better than opting for a plate of pasta or some other high-starch, high-sugar “meal”. Not ideal, but certainly better in many ways.

At restaurants, you’re at the mercy of toxic vegetable oil-wielding chefs! At the very least, request that your meat be cooked in real butter… or just grilled/seared with no oils or fats.

My rule of thumb (at least until scientific evidence provides me with a better plan): if the meat or eggs that I’m preparing already has a healthy nutrient profile, I like to cook with coconut oil. If the packaging doesn’t clearly state that it’s grass-fed, I cook it in grass-fed butter.

It’s ALL dee-lish!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com. Distance programs are available.

 

 

 

 

 

Is Working Out Too Much Causing You To Age Faster?

dumbbell

 

 

If you’ve hung around me for any length of time, you’ve probably heard me talk about the “3 keys to exercise success”:

1)     Variety

2)     Intensity (some of the time)

3)     Consistency

If you’ve read The Truth About Cardiovascular Training or the Truth About Resistance Training, you know I’m a fan of shorter workouts that incorporate some type of “burst” or high-intensity intervals.

You also know that I believe very strongly in working smarter… not longer.

More is not better when it comes to working out!

Let me be very, very clear. From a purely scientific perspective, I know that daily movement is optimal. Motion is a requirement for optimal cell function.

I did not say that “working out” is a daily requirement! In fact, excessive training (whether it’s resistance or cardio) can work AGAINST you on many levels.

(I was just reminded of this when I read this report  (“5 Simple Steps to Looking 10 Years Younger”) 

Depending what you’re doing, you could end up storing more fat and losing muscle (as is the case with excessive long-duration, steady-state cardio training), or completely taxing your entire adrenal system, resulting in hormonal imbalance, excessive stress hormone release, and chronic fatigue.

Here’s a kicker: working out too much actually ages us faster!!

How’s that for adding insult to injury?!

It makes sense, though. When you think of the chemical changes that result from working out, the stress hormone release, and the breakdown… all of it is very good… when it’s not overdone.

You and I both know people who work out every single day. They spend hours in the gym, and sometimes, they don’t even feel or look any different after all that effort. Actually, let me take that back – they may indeed look different. They might be looking OLDER as a result of all that working out.

Been there. Done that. Now I realize that, not only do I have “laugh lines”, but I’ve got “work out lines”! Who would have ever thought…?!

 

300X250

Fitness legend, Steve Holman (Editor in Chief of Iron Man Magazine), and his wife Becky, recently wrote about this. I highly recommend you check out what they have to say about working out LESS as part of an anti-aging lifestyle! I think it goes something like this: LESS working out = LESS wrinkles!

Personally, I’ve enjoyed striving to find my “movement balance” lately.

I’ve become more “active”, while “working out” less. (Yes, I meant to say it that way!)

I strive to get movin’ in some way, at least twice, every day. Some days, this means a ‘formal’ work out, or a run, or sprinting. Other days, it’s stand-up paddling, or a bike ride, or Shape Shifter “flow” yoga, or a body weight-only work out. Every day includes walking and spinal hygiene exercises.

Then, there are all those “play-like” activities that are spontaneously added: jumping on the trampoline with the kids, or playing catch, or basketball, or soccer, or swimming with them, or skiing, or going ice skating & sledding (no time soon, I pray!), and so on. Just being active and having fun with our bodies!

Isn’t that the real purpose of having a healthy, fit body? So we can appreciate it, fully use it with confidence & comfort, and enjoy it with others? (I’d add ‘using it to serve others’ to that list, too.)

By the way, I’m SURE the jury is still out on this whole “How much exercise is the perfect amount?” subject. You know, it really doesn’t matter all that much. Just move… regularly… with variety… challenge yourself at times, take it easy on yourself other times… play… and be grateful for whatever movement your body is capable of.

 

(Again, take a few minutes to read what Steve has to say about the RIGHT type of exercise that he says will actually make you look and feel 10 years YOUNGER!)

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

The Most Common Causes of Inflammation & The Relationship to Gut Health

fire

Inflammation is like a raging fire within.

We hear a lot about inflammation these days.

In a clinical setting, we’ve been talking about inflammation to our practice members for years. Along with toxicity, stress, and deficiency, inflammation is at the very heart of the causes of chronic illness and dysfunction.

However, I’ve noticed an interesting shift recently. We’ve got people seeking care for various reasons, who will tell us things like, “At times, I feel completely inflamed… like that’s what’s causing my problems. But my (conventional) doctor thinks I’m nuts!”

(Or, even worse, they’re put on anti-inflammatory meds or steroids as a result of expressing their concerns to their doc.)

It’s an intriguing time as a growing number of independent health seekers are searching for the root causes to their afflictions.

When we talk about inflammation, by the way, we’re talking about systemic inflammation… cellular inflammation. It’s not the same as twisting your ankle and then witnessing the localized swelling that results.

The inflammation we’re talking about here is far more insidious. It’s like a chronic irritant to our bodies and minds… like a fire quietly raging within.

It’s of particular importance to address inflammation of the gut. The gut is intricately tied to the brain and brain function, as cutting-edge scientific research continues to demonstrate. A “bad gut equals a bad brain”. Consider the potential for more accurately and successfully  treating (or preventing) conditions like depression, anxiety, spectrum disorders, Alzheimer’s, and so on. The gut must not be overlooked.

So, what causes inflammation? Lots.

Here are some of the most common factors associated with inflammation:

  • Diet – Eating “inflammatory” foods, especially grains like wheat, barley, and rye that contain gluten and introduce inflammatory proteins called prolamins. These chronically irritate the gut and contribute to gut permeability or “leaky gut”. Once the gut is excessively permeable, large molecules that were never intended to pass through the intestinal barrier are allowed to do so. This triggers an over-active immune response as the immune system goes on the attack, so to speak. One of the results of this heightened immune reaction is inflammation.

 

The 21-Day Sugar Detox

  • Sugar – Whether it’s the white powdery, crystal stuff right off the spoon or right out of a packet, or it’s foods and drinks that break down to sugar rapidly in our bloodstream (like juice, pop, sweets and starchy carbs like bread, pasta, cereal, crackers, pizza, baked goods & pastries) sugar spikes create a negative response across the board. Blood sugar dysregulation from chronic sugar spikes and insulin resistance are direct contributors to inflammation. Artificial sweeteners are clearly not a solution! These are highly toxic and contribute to inflammation as well.

 

  • “Bad” Fats – Another dietary culprit. These are the trans fats, hydrogenated & partially hydrogenated fats, commercial vegetable oils, the fat from contaminated animal sources, excess omega-6 fats & oils, and so on. These contribute to an inflammatory condition.  Stick with pure coconut oil, real grass-fed butter, organic extra virgin olive oil, healthy fats from grass-fed & free-range animal sources, wild fish, healthy fat foods like avocado, a balance of omega-3 to omega-6 fats, and so on. The “bad” fats are typically what we get with junk food, fast food, restaurant food, fried foods, and so forth. Even when we start with  “healthy” food, when we cook it with bad fats, the results are toxic and inflammatory.

 

  • Leaky Gut & Autoimmune Conditions – I know I just mentioned it, but it needs its own distinct place on this list. It’s a vicious cycle: leaky gut leads to inflammation… which leads to leaky gut… which leads to more inflammation. You get the point. This is an immune response, actually. The immune system is simply doing its job of attacking things that aren’t supposed to be there, like too-large molecules passing through the intestinal barrier. When this cycle continues, the stage is perfectly set for an autoimmune condition as the immune response continues on its attack “against” the body. The intelligent approach to correcting this is NOT to suppress the overall immune response, but to (1) remove the triggers, thereby ‘calming’ the immune response, and (2) heal the gut.

 

  • Stress – Whether it’s mental, emotional, or physical, chronic stress plays a direct role in cellular inflammation. Our bodies are perfectly suited to short bouts with stress – it’s called the “fight or flight response”. But, when we’re chronically exposed to stress, systems break down. This can be from ongoing financial issues, relationship challenges, career dissatisfaction, chronic sleep deprivation, injury, over-working, over-training (e.g. for a marathon), drugs, toxic foods… there’s no shortage of stressors! Stress creates a unique cascade of neuro-hormonal events in the brain and body that simply cannot be overlooked.

 

Yoga & Meditation are part of an “Anti-Inflammatory” Lifestyle

 

  • Toxicity – We are inundated with toxicity. Some of it, we can adapt to. Some of it, we cannot. Toxicity triggers a distinct chemical/hormonal response in the brain and sets off a chain of events throughout the entire body… inflammation being one of them. Look at the list about in the “stress” category – those are all sources of toxicity. To that list we can add environmental toxicity as well. Consider sources of toxicity from air, water, personal care products, household, garden, and lawn care products, cosmetics, heavy metals, vaccines, etc. It can be overwhelming to consider just how toxic our world has become. (It’s why I believe that a regular cellular detoxification protocol is so important.)

 

  • Chronic Sleep Deprivation – Hopefully, you can see the connection here… deprivation (or deficiency) anywhere along the spectrum of ‘things our body needs’ can lead to a toxic, inflamed situation. However, even ONE night of sleep deprivation (we’re talking 4 – 5 hours of sleep here) has been shown to significantly raise the markers of inflammation!

 

  • Chronic Alcohol Consumption – Alcohol contributes to leaky gut, as well as bacterial and fungal/yeast overgrowth in the intestines. It’s a highly concentrated dose of sugar, as well, triggering the body’s insulin response.

 

  • Drug Use – Many prescription and over-the-counter drugs directly contribute to inflammation themselves. One of these is NSAIDS (non-steroidal anti-inflammatory drugs, like aspirin, ibuprofen, Celebrex, etc.). Research clearly indicates that even 3 days of taking over-the-counter drugs like ibuprofen can cause inflammation and a leaky gut. Another family drugs directly linked to gut inflammation is antibiotics. Antibiotics do not only attack the intended target bacteria – they wreak havoc on ALL bacteria, including the “healthy” bacteria throughout our intestinal systems that are so critical to our overall health and immune function.

 

  • Nutritional Deficiencies – As I made reference to earlier, deficiency means we’re not getting what our cells required in order to achieve &/or maintain a state of homeostatic cell function. This can lead to inflammation as a result of the lack of key ‘ingredients’ required for proper digestion.

 

  • Low Hydrochloric Acid in the Stomach – Most people think that indigestion and acid reflux are th result of having too much acid in the stomach. Actually, most of the time, it’s just the opposite… especially as we get older. When we don’t have enough HCL to break down our food properly, we can experience the burning sensation as particles of food that are not properly broken down stay in the upper digestive track for longer than they should (because the body is saying “hey, this food is too big for me to pass along to the small intestines!”), or, if those food particles that are too large do get passed on to the small intestine, they cause breakdown of the intestinal lining… leading to leaky gut… which causes chronic inflammation.

 

(So, those acid pump inhibiting drugs you see on television? They end up causing the food to be pushed out of the stomach before it’s efficiently broken down – so you stop feeling the burn – but now you’ve set the stage for much bigger problems with gut permeability… leaky gut…inflammation… and setting the stage for an autoimmune condition over time.)

 

  • Hormonal Imbalance – This is a big one! We’re not just talking about reproductive hormones, or “women’s” hormones, which many people still assume when you mention the word “hormonal”! Hormones are the chemical messengers for all the systems of our bodies and they play a critical role in every function. One example of the hormonal-inflammation connection is with the stress hormone, cortisol. When our adrenal system is fatigued from chronic stress or toxicity, we can burn through so much of our stress hormone supply that cortisol becomes depleted. Unfortunately, cortisol is one of the things that our body uses to control the inflammatory process, naturally! On the flip side, when there is inflammation, the hormonal receptors on the cell membrane end up not being so ‘receptive’ to the hormonal message attempting to be delivered. This clearly results in hormonal dysregulation… the message can’t get to its intended destination, or the message gets skewed. A hormone drug or cream doesn’t solve this dilemma.

 

  • Infections – Bacterial, viral, fungal, or parasitic. These chronic, often undetected and un-treated, infections cause inflammation as the immune system is relentlessly on the attack, trying to keep the infection under control. One of the simplest things we can do to offset potential infection, particularly in the gut, is to replenish the gut with healthy, immune empowering bacteria in the form of high-quality probiotics.

 

  • Severe Brain Trauma – Remember the critical connection between the gut and the brain? Here, it plays out in reverse. If there is brain injury, that, in turn, has been shown to cause leaky gut in as little as six hours or less! Of course, this leads to chronic inflammation over time if not properly addressed.

 

While this list can seem daunting and impossible to overcome, it’s not. We can transition to a more “anti-inflammatory” lifestyle with relative ease.

Remember though, the “anti-inflammatory” approach will only get you so far. You’ve also got to heal & repair the gut, otherwise the inflammatory cycle can continue… even in response to “healthy” choices in diet, for example.

Please don’t fret! It’s not about being perfect. It’s about making better choices, more often.

Stick to “real” food vs. synthetic factory foods & junk food, stay hydrated, move your body, add something like yoga to nurture your overall health, have an outlet for stress, get enough sleep, be grateful, remove as many sources of toxicity as you can… it’s all good!

Every healthy choice adds up to make a positive difference… and you’ll never be able to take away a healthy choice that you made! Just focus of stringing more of them together each day… each week… for the long run. That’s how health is created.

 

***

I appreciate you taking the time to read this today!

I’d love it if you’d take a moment to share with others who may also benefit from this information. :)

***

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

Add This Type of Yoga to Burn More Fat & Flatten Your Belly!

Kristine Fondran ~ Master Mind Behind Shape Shifter Yoga

 

Kristine Fondran ~ Master Mind Behind Shape Shifter Yoga

 

I’ve dabbled with yoga over the years.

Many years ago, I owned several sets of yoga DVDs and videotapes (if you just asked “What are videotapes?”, then you and I may not be able to be friends anymore!). I did “pregnancy yoga” throughout both pregnancies. Then I transitioned into doing yoga with the kids when they were little(r). We even taught yoga classes in our practice.

But, for some reason, I just kind of fell out of the regular routine of doing a full yoga “work out”. I guess I just gravitated more to running, cycling, and resistance training as my primary go-to work outs.

Now, I still incorporate yoga poses into my weekly routine… on my “light” days or as part of my stretching and spinal hygiene exercises each morning. But, it’s not the same effect as I recall in the past.

My favorite yoga workout was a specific video that took me through a “flow” or continuous string of poses and positions, at a rather ‘quick’ pace, that left me rather spent by the end. I remember the instructor explaining the science behind it and that it gets your body into the perfect fat burning zone when done this way.

Of course, I don’t know what happened to that video. Go figure!

Anyhow, I had kinda’ sorta’ forgotten about the “flowing” fat burning style of yoga that I used to enjoy so much. Then I came across an article about a particular yoga program… and guess what it was called in the article?!

Yup. “FLOW Yoga!”

The infamous "yoga butt"!

How cool is that? It certainly got my attention!

Actually, the program is called “Shape Shifter Yoga”… and I really like that name, too… and the visual image that it inspires.

*By the way, when you click on any of the highlighted links, you will be directed to an article about Shape Shifter Yoga. It gives you the option to purchase the program. Take it or leave it… BUT, I highly recommend you at least read the article. It’s *that* good!

You probably already know that yoga is good for improving flexibility and loosening up the rigid and overused parts of our bodies. You probably also know that yoga helps to manage stress, therefore keeping your physiological stress response in better balance. That’s key to everything from balancing your hormones to improving your immune system.

But, do you ever think of yoga as one of the best ways to get a lean, flat tummy and nice, defined muscles? It IS, when you perform it this way in a relatively vigorous flow.

Kristine Fondran is the developer and instructor of Shape Shifter Yoga. She’s also got the science brains to back up what she does – she’s got her Master’s degree in Exercise Science. Through her research, she was able to measure that she burned approximately 7 calories per minute, and over 6 of them were from pure FAT! That means the percentage of fat calories burned with her yoga work out was 90%!

Hello! That’s pretty much the same as jogging… BUT without the negative effects of excessive long, slow, steady-state exercise. When all we do is “chronic cardio”, slow & steady, we can actually increase the release of the stress hormone cortisol, which causes us to STORE more fat, especially in our belly & love handles area! You can lose muscle too, with an exclusive focus on long duration, low-intensity cardio.

Obviously, this is NOT what you want if you’d like a lean, fit, defined body!

I highly recommend you take a look at Kristine’s Shape Shifter Yoga… and consider adding it to your overall exercise routine a time or two each week, along with your easy cardio, sprinting, resistance training, and “playing”. (Of course you can do it more than that, too!)

I think you’re going to LOVE the results you’ll see in your sleek new physique! :)

 

 

 

To learn more about how Shape Shifter Yoga can turn your physique around, as well as help you find balance and stress reduction, Click Here!

***

Yes, Shape Shifter Yoga is a product you can purchase. I have an ‘affiliate’ relationship with Kristine. I believe in the program from a scientific perspective and support it, therefore I’m telling you about it! Cool? Cool.

***

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

Quick & Effective “Hotel Room” Work Out

hotel

 

 

A few days ago, our family was fortunate enough to be able to get away for a couple days. It was a little “end of the school year” reward type of thing for the kids… and their teacher!

(Actually, we do “school light” over the summer, so I’m not really sure why we call it “the end” of the school year. So dramatic.)

I digress.

We stayed at a nice little hotel that was right on the water, had a couple swimming pools, and was right next to a great walking/biking trail. Plenty of opportunity to move our bodies! The hotel gym had an abundance of cardio equipment, but was sorely lacking in weight training equipment.

No biggie. Been there, done that.

So, after our morning walk with the pooch, and before doing some “sprints” on the elliptical machine in the gym,  I did a quick-yet-effective little “hotel room work out”.

OK. So, obviously, you don’t need to be in a hotel room to do this, nor do you need to be on vacation!

The point is, if you’re stuck someplace with no equipment to work out with, or limited equipment, or you just can’t make it to the gym, or whatever the reason… you can always pull off a nice, quick work out even without equipment.

I’ve done this for years in a variety of situations, like:

  • in hotels that have less-than-desirable gyms (or cardio-heavy gyms)
  • at playgrounds
  • in campgrounds
  • on hiking trails
  • while visiting friends or family as a house guest
  • or, just when I feel like working out on my deck… and not lugging all the weights and stuff outside!

 

 

 

 

 

 

 

 

This is the “Hotel Room Work Out” that I did the other morning to give my muscles a bit of a challenge:

  • squats – held the food cooler overhead & out in front for added resistance
  • split squats – with rear leg up on bed
  • decline push-ups – with feet up on chair
  • dips – hands on chair, feet on bed
  • overhead press – with cooler
  • dead lifts – with full bag of gear for some resistance
  • chair step-ups & jump-ups
  • squat/front kicks & squat/side kicks
  • burpees & mountain climbers
  • walking lunges – this time I did them in the room while holding the cooler. Other times, I’ve gone up and down the hotel hallway… usually only when it’s early enough to avoid most other hotel guests!

I did all these sets to “exhaustion” (pretty much), meaning I did as many as I could before feeling the need to collapse or toss last night’s cookies!

Another option is to do as many repetitions with good form as you can in a pre-determined amount of time. E.g. as many squats as possible in a minute.

Pick 5-10 exercises, do each for a minute, rest for 20-30 seconds in between, and you’ve got yourself a great little work out.

Actually, I do work outs similar to this quite often. It seems, every few weeks, my body would rather go through a “body weight only” or “light weight” work out rather than the usual.

Remember, variety is one of the 3 keys to an overall successful and sustainable approach to exercise! Intensity & consistency are the other two.

So, whether you work out at a gym or not, there might come a time when you want to squeeze in a nice work out to rev up your metabolism and build lean muscle even without equipment.

It can be done… and it can be effective!

Keep this in mind as summer vacation is upon us – you can still get some nice work outs in, even as you’re lounging on a beach or relaxing at “the cottage”.

***

What do YOU do when you don’t have equipment to use?

***

Please play nicely with others… and pass this article along to someone who might benefit! :)

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

 

 

Does Summer Snacking Make Kids Fat & Unhealthy?

summer vaca

Around these parts, school is out for the summer!

Of course for some of us who home school, that’s not exactly an enormous change in the dynamic of things… the kids were home with me all year… they’ll be home with me all summer. These people are velcroed to me for the next few years, it would appear!

I see many articles and postings about healthy snacks for kids, now that summer is upon us and you will probably be asked for food throughout the day during the summer months.

Join the club!

I always joke that, if I didn’t care so much about good nutrition, I wouldn’t spend so much time in the kitchen… and I’d actually get things DONE!

In all seriousness, I’ve had to attach some rules to our re-fueling times. Since the kids are home all day (in theory), they have access to food all day. Now that most kids are on some sort of summer break, and might be around the house more, having more access to food, it’s important to think about what they’re eating and how often.

My mantra, that is useful in a number of settings, is “Just because it’s there, doesn’t mean we need to eat it!”

This can apply to junk food or sweets that are offered to the kids, or extra servings of food, or a buffet-type spread at a party, etc. It can also apply to the healthy food in our own home.

I no longer support the idea of casually grazing throughout the day, generally speaking. I think we need to be a bit more intentional about fueling and re-fueling our bodies. Over-consumption throughout the day, even on popular “healthy” foods, can turn our children into “sugar burners” rather than “fat burners”.

Obviously, this sets the stage for serious health challenges, in addition to increasing the risk of weight problems, down the road. Being a sugar burner vs. a fat burner means we store fat.

Those cute little “100 calorie” snack packs are NOT the solution here! They are loaded with toxic, inflammatory ingredients, and provide virtually zero positive nutritional benefit. Caloric content is NOT what to look for first in a snack (or meal, or beverage). Look at the source and quality of those calories vs. the number of them.

 

Anyhow, two ways to prevent our kids from turning into toxic, inflamed “sugar burners” are:

 

1)      Spread out the time between meals and snacks. Unless you’re currently training for an ultra-marathon, chances are pretty good that you don’t need to snack and re-fuel every 60-90 minutes!

In fact, one of our ‘fat-burning’ hormones, leptin, actually does its job better if we spread out our feeding times and actually allow our bodies to feel a little bit hungry for awhile.

I can’t promise you that your children won’t whine as their leptin is kickin’ it!

2)      Provide snacks that have (non-toxic) protein and healthy fats rather than foods that turn to sugar so quickly, like fruit and most grain-based foods.

Settle down. Your kids can still have fruit. I like to say that we should focus on “controlled consumption”. Stone fruits and berries are your best bet.

When I say “non-toxic protein”, ideal choices are grass-fed meats, free-range poultry & eggs, wild game, and deep cold-water wild fish.

So, snacks around here can be variations of the above types of foods: jerky, sausages, hard-boiled eggs, chicken or turkey pieces, avocados & homemade guacamole, etc.

“Clean” animal sources of protein, like grass-fed, inherently come equipped with their own healthy fats. This is not the case with conventional meat, eggs and dairy, by the way. Buyer beware. So, if you’re not eating all grass-fed and free-range meats, along with fish like wild salmon and sardines, then you need to be sure to add more healthy fats, like grass-fed butter or ghee, pure coconut oil, and avocados.

We also have controlled consumption of nuts and nut butters. I’d rather cut those out all together for the kids, but I might need to wait until I can purchase truck loads of grass-fed jerky at a time!

Our kids may have a small handful of nuts (raw, pre-soaked is best), and a few times each week, they love to have carrot sticks dipped in almond butter. If your family can cut out the nut butters, go for it! Many health authorities say you’re far better off without it. Really, compared to a bag of Cheetos, they’re better off with nuts!

Grains. Oy. Whether you’re talking white flour or whole grain, grains can cause some serious problems, from cellular toxicity & inflammation, to leaky gut & gut permeability… which opens the door nice and wide for food sensitivity issues and autoimmune conditions.

If you’re not ready to cut out grains completely, at least put some thought behind the quality and quantity. Modern grains are a health nightmare. More ‘ancient’ grains that are traditionally prepared are a step in a better direction. Grains that have been soaked, cultured, fermented, sprouted… these are better. For many, they’re still not “ok” though. Gluten-free is an important choice, but keep in mind that much of the gluten-free stuff out there is pure junk, too. Read the ingredients.

So, try not to make grain-based foods the center of the meal or snack. (e.g. a bowl of cereal or a plate of pasta) If there’s going to be pasta, cereal, bread, crackers, pizza or any other heavy grain-based food served, decrease the serving size of it and serve up some healthy protein and fats first, or along with it.

There are creative ways to decrease the amount of grains we’ve been programmed to serve. For example, instead of always having a sandwich, try lettuce wraps, or ‘meat wraps’ (wrap the cooked meat around some veggies), or provide what would have been inside the sandwich on its own or on top of a fresh salad.

I hate to break it to you, but corn is a grain. It’s also known to be the most common GMO plant around. Keep that in mind as you’re thinking about air popping some “healthy” popcorn or serving tortilla chips with homemade dips… or serving something “gluten-free”. Corn is an incredibly common ingredient. Clean it up.

Our family doesn’t consume much dairy, with the exception of some raw cheeses. If you’re doing dairy, aim for grass-fed, raw, organic sources. The yogurt sold in most mainstream grocery stores is not “healthy”, by the way. It’s even worse if it’s low-fat or fat-free.

 

I know it can seem like, “what’s left to eat?!” sometimes! We basically stick to the least toxic protein sources, with plenty of veggies, controlled fruit consumption, and healthy fats like avocados, olives, and coconut-based foods & beverages. Sometimes, I’ll offer something like a tiny bowl of chick peas, but not too often since we try to keep legumes to a minimum, too!

{Sigh}

We are a work in progress!

I know it can seem tough at times, cleaning things up. There’s a definite mind set shift that needs to happen.

I try to teach our kids that food is primarily about “fuel”… therefore, we look at it differently when thinking about required quality and quantity. I try to steer them away from eating because they’re bored, or because they’re chilling out with a movie, etc. “Try” being the key word!

I know not everyone agrees, but I’m also trying to equip them with some real life skills that help them function in a food culture that is not all about clean eating, Paleo foods, and organic options (around these parts, at least). Our family has become masters at fueling up ahead of time, packing healthy options to take along… and even bring into parties and restaurants.

It’s a journey, that’s for sure!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

Is Your Cardio Exercise Right For You? Simple Tips For Avoiding Injury

jog

 

The weather has warmed up around here and brought all the seasonal (perhaps annual) exercisers out of the woodwork! It seems everywhere I look when I’m driving from point A to point B, folks are out running, cycling, and walking.

On the one hand, of course, this is fantastic! Movement is essential for optimal cell function. Movement is what “fires up” the cerebellum, which in turn fires up the cerebrum. Movement is fuel for our brains.

However, on the other hand, hubby and I have a slightly different perspective on the situation. As Chiropractors, we can’t help but notice good technique and good posture that makes the endeavor look effortless… as well as poor mechanics and form that are causing repetitive injury and strain… and most likely, sooner or later, causing pain.

It can be painful to watch.

So, while we are ALL to be applauded for getting up and getting out there to move, we would benefit from a few simple tweaks here and there to make things easier on our bodies, allowing us to reap the rewards of exercise with less of the “risk”.

Some of the most obvious pointers to correct biomechanics and form:

  • When running (jogging), our feet should land softly… not slam into the ground. Think of mid-to-forefoot landing first.
  • Walkers have the same concern about slamming into the ground, but can get away with heel contact before rolling onto the ball of the foot, especially if it’s more of a “strolling” pace.
  • Posture is always key. Unless you are racing for the finish line of the 100 meter dash, you should not be leading with your head while you run… or walk… or stand… or sit. Your brain likes to be over your spinal cord in order to function at its best. In fact, some interesting studies point out that even an inch of forward head shift diminishes our respiratory function by 30%. Plus, forward head posture puts tremendous strain on the muscles, other soft tissues, and the spine itself.
  • Think of making yourself more aerodynamic as you run or walk. You should “slice” through the air with as little resistance as possible. Think of the plane you’re moving in. For the most part, running and walking are “front to back” movements – legs and arms are moving front and back… not swinging out to the sides. I see feet (or one foot) turned out as it lands, too much side-to-side arm movements, and the ‘push-off’ running leg doing some strange arc thing off to the side. Joints are not happy. Think front-to-back… good form… efficiency. All that flailing about makes us more prone to injury and wastes our energy.
  • I am not a fan of running with ankle weights, wrist weights, or holding weights in your hands. This shift in the redistribution of weight out at the end of our ‘kinetic chain’ and away from the center of gravity is just enough to take a slightly ‘bad’ running form and make it exponentially worse! I think you should just run. Period. But, if you feel compelled to add resistance, stick to added weight closer to your center of gravity, like a vest or waist pack.
  • Get good shoes. Better yet, try going barefoot… or close to it.
  • Cyclists need to make sure their seats are at the right height so that they can extend their legs properly on the down stroke, and not have their legs come too high up at the top of the stroke.

Unfortunately, there are bigger problems out there in exercise world.

Not everyone should run… at least not right away.

Running in and of itself creates more impact on the joints than walking does. That’s why good form is so important.

If you’re carrying excess weight, then you add the impact of running, and potentially some bad mechanics, you’ve got a recipe for disaster.

How much weight is “excess”? There’s a wide range there… and whatever weight you are is amplified by bad form.

There are a lot of people who would be much better served by doing another form of exercise rather than running. If you’re really determined to become a runner, sometimes it’s best to start with a walking program (as well as other exercises) until your body is ready for the physical stress of running.

Keep in mind that a growing number of studies continue to show that walking offers all the positive benefits of running/jogging, but without the negatives of jogging. In fact, some studies place walking ahead of running (jogging) in several components measured, like range of motion used in the hip/pelvic/gluteal region.

So, if you don’t “need” to run, and (steady-state, low-intensity) running is really no ‘better than’ walking, and running is potentially causing your body more strain and stress, then why run? Or, why run so often… or so long… or so far?

If you’re passionate about it, that’s another thing all together.

Also, I know for some folks, running actually feels better than walking. Cool.

Now, sprinting and high-intensity bursts are a different animal. If you can work your way up to some bursts of higher intensity in whatever your chosen ‘steady-state’ activity is, that would be great. BUT, you’ve got to be ready… physiologically and “orthopedically” ready, that is.

Sprinting offers many benefits that steady-state, low-intensity jogging cannot.

Instead of forcing yourself to go out for a run several times per week, consider going out for a walk… or a walk-run. Then, add in some “bursts” of some sort, even if it’s just a quicker walk with greater arm pumping for a few seconds or so.

Mix it up. Walk daily, if you can. Add in some running if you feel like it, perhaps some sprinting, some cycling, some swimming, some play… have fun!

Whatever you decide to do for your steady-state activity or your bursts, make sure it feels relatively easy on your body, as opposed to abusive! You shouldn’t feel localized pain or feel like you’re potentially being injured as you do it. Fatigued and well-used muscles are another thing… those are a sign of being alive and blessed to have a body that moves!

 ***

What’s your cardio-type exercise of choice these days?

***

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 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 Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.