The Truth About Cancer ~ A Revolutionary Docu-Series

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IMG_7210

 

I’m SO glad this event has been expanded, updated, and is happening again! I didn’t catch many of the episodes the last time around… and, to be honest, I still wasn’t ready to get all academic about cancer. Again.

I had lost my dad to cancer a few months prior and was still feeling pretty beaten by the emotional toll that cancer takes. I lost my mom to cancer (and the conventional treatment of cancer) a few years earlier.

A few more family members and very close friends have succumbed to cancer and its conventional treatment in recent months, too.

It seems to only be getting worse.

 

The World Health Organization has stated that 1 in 2 men and 1 in 3 women alive today will face a cancer diagnosis! It’s virtually guaranteed that cancer will affect us or someone in our closest circle! That’s so sad… unsettling… frightening… but it’s the reality of our modern day lifestyle.

That’s why I’m grateful for those who are dedicated to finding real cures… and better yet, successful, proven strategies for preventing the development of cancer in the first place.

The Truth About Cancer (TTAC) is a 9-part investigative report “mini-series” dedicated to educating the masses on natural, non-toxic cancer treatments and the physicians that successfully use them in their practice.

With a deep breath, I’m ready to sit down and participate once again. It’s time. Join me in watching this FREE “docu-series” for the next 9 days. We will find inspiration, strategy, solutions, and healing.

If you miss an episode or would like to have permanent access to the information you hear, you will definitely be given the option to purchase the material… HOWEVER, that is not at all required in order for you to access it as it plays in the 9 day format.

 

Hope to see you there!

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 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. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

Finally, for a fresh approach to looking good, feeling good, and getting healthy, visit Dr. Colleen at https://Facebook.com/DrColleensHealthyFitWraps … a site dedicated to the quality products and opportunity offered by It Works! Global.

Exercise Innately – Move, Lift, Sprint, Stretch, & Play!

jogger-1188006

jogger-1188006

 

I talk about food & nutrition quite a bit…

For years we’ve heard that our physical composition is 80-90% due to what we eat more than what type of exercise we do. Nonetheless, we do still have to move!

I continue to teach that a successful approach to innate exercise & movement touches on each of these 5 ingredients:

(i) Intensity – sometimes, we’ve just got to challenge our bodies in order to see a positive change.

(ii) Variety – there are so many ways to intentionally move our bodies… I’d argue that pretty much any movement is beneficial in some way.

(iii) Consistency – this is a lifetime thing… not a resolution or a boot camp thing… not a weight loss thing. Motion is Life.

(iv) Evolution – what we do for movement can & should evolve depending on our motivation, our interests, whether we’re injured or ‘sick’, the seasons, our exercise buddies, the environment, our resources, our schedules, etc. It’s all good. Just keep moving.

(v) Enjoyment – you’ve got to enjoy at least part of this process, otherwise, what’s the point? If you don’t *love* the process of exercise and movement, you might just need to shift your thinking a bit and start embracing the joy of your *results* – better health, your appearance, your energy levels, your ability to participate in more adventures, etc.

 

I’m frequently asked my opinion on the scheduling of exercise: how many times per week they should run or lift or take a class; should they do cardio before or after weights; should they work out in the morning or later in the day. For much of it, there really is no black & white answer. Or, more accurately, there doesn’t need to be a black & white answer, unless you’re training for a very specific sport or event. For the rest of us, we can certainly break this exercise thing down to a simplified approach!

 

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 1) Move – Frequently at an easy, steady, slower pace (Daily)

This is the foundation. This is what we should do daily or very regularly. It’s what we’re meant to do most often. Ideally, we should all be able to walk around in our environment for an extended period of time without feeling like we’re going to die!! It shouldn’t be painful or exhausting. This easy, steady-state movement is what KEEPS us able to move, too. It allows us to stay mobile for our entire lives, and it enhances our overall health, brain function, and outlook on life!

Although this type of movement does burn some calories, that’s not the point! It’s about staying mobile, happy, and healthy overall. There are more efficient ways to burn calories and fat… don’t fret!

Some examples of the type of EASY movement I’m talking about here:

Going for a little stroll… 5 minutes, 15 minutes… whatever you’ve got! Before work, during your lunch break, after dinner, whenever you can fit it in. Taking those little breaks from your work station/desk will also help prevent the chronic pain from sitting and will keep you more alert & productive!

You’ve heard it before – take the stairs vs. the elevator! Granted, I’ve seen some pretty sketchy stairwells… so go with your gut on that one! The same is true of parking far away in the lot. Good idea movement-wise, but not always ideal safety-wise. Know your surroundings. Be safe.

Walk the dog. Heck, walk the kids! Don’t have a dog? Get one. Borrow one. They’re pretty awesome! Kids, too… but you might want to think that through a bit more if you don’t already have them! And you definitely don’t want to borrow one without getting permission from its owner first! ;-)

It’s a good idea to squeeze this walking in before you find your couch or recliner at night! Even if it means walking around the exterior of your house or around the block before you come inside.

Then, I like to throw in a bigger “outing” every week or so. Maybe it’s a longer stroll or easy hike, or an easy “sight-seeing” bike ride… a couple hours… easy, enjoyable movement.

 

evening-walkers-1308857

 

2) Move More – Pick up the pace a bit… less often (Couple times per week)

The purpose of this type of movement is to elevate your heart rate. Not for too long, though… otherwise we enter in to that “chronic cardio” state where our body is breaking down as a result of all the cardio activity.

Just keep your heart rate in a range of 55-75% of your maximum heart rate so it burns fat for energy, but doesn’t excessively break down. You can spend money on many expensive gadgets to figure this all out, or you can just go old school like this:

Maximum heart rate formula: Your age multiplied by 0.7. Subtract that number from 208.

If you’re 40 years old: 40 x 0.7 = 28.

208-28 = 180 beats per minute is your maximum heart rate.

Your upper limit for aerobic activity is 75%, or 135 beats per minute.

To monitor your heart rate, you can opt for some of the cool gadgets on the market, or just find your carotid artery on the side of your neck where it’s easiest to find your pulse, or on the inside of your forearm below the base of your thumb. Use a timer and count the number of beats you feel in a 10 second span. Multiply that number by 6 to figure out your beats per minute.

That was a whole lotta’ math right there, people.

You will impress your techy friends who have forgotten how to count on their own without checking their phones!

Once or twice a week, do some type of activity that gets you into the upper range of your aerobic limit. The key is to stay there as long as you can without exceeding your target rate… but without getting overly anal about it, either! Ah, now that’s mastery!

Ideas: jogging, brisk walking, hiking (with some uphill segments, preferably), cycling, swimming, SUP (stand-up paddling), snow-shoeing, cross country skiing, rucking (wearing a heavy pack while hiking or walking)… get the idea? It’s more challenging.

You should feel GREAT when you finish these activities, NOT wiped out!

(If you have intense sugar cravings after this type of exercise, you’ve probably gone beyond the fat burning state and into the sugar burning state. Watch your timing and your heart rate.)

 

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3) Lift heavy things (Couple times per week)

We should be able to lift a challenging weight. We might need to move a couch, or help move another person to safety some day. Being at least relatively strong is part of being fit overall. Strength is also about building strong bones & resilient joints, building lean muscle mass to burn fat more effectively, improving insulin sensitivity, maintaining good posture & balance, staying healthy and energetic into old age… it’s health insurance!

You don’t need to join a gym if that’s not your thing. You don’t even need a bunch of equipment. Body weight is fine, and you can add more weight/resistance down the road if you’d like.

I like to think of our basic movements to work on as: pushing, pulling, squatting, bending, and balancing. For the upper body, pushing and pulling can incorporate pretty much every ‘primal’ or innate movement we need to practice: push-ups, pull-ups, overhead press. For the lower body, squatting, bending, and balancing can include any squat variation, dead lifts, and lunge variations.

Really, these are the basic innate movements to incorporate into your routine:

  • push-ups
  • pull-ups
  • overhead press
  • squats
  • lunges
  • planks
  • (I like to add deadlifts &/or ‘good mornings’ to this list too… but not necessarily at the beginning of this process for you)

 

A couple times per week, cycle through variations of these basic exercises in a full body workout. Make sure you’ve done some light ‘cardio’ to get warmed up first. Bonus points for stretching between your cardio and lifting.

When incorporating variations, remember to think about moving in different directions, different angles, using different surfaces, etc. E.g. side lunges, squats with one leg on a raised surface, push-ups with your feet on a raised surface or your hands on an ‘unstable’ surface… your possibilities are truly limitless.

You don’t need to workout any longer than 30 minutes… and 10-20 minutes of focused activity & intensity is fantastic!! (30 minutes probably involves some lolly-gagging.)

Need some ideas? Google HIIT workouts (High Intensity Interval Training). This will overlap “lifting heavy things” and #4 “sprint/burst”… which is fantastically time-efficient!

 

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***

Add Foundation Training if you have pain or would like to prevent pain!!!

 

From pain to performance

Sometimes I do this right before a workout; sometimes right after; sometimes this IS the workout!

 

4) Sprint / Bursts (Once per week… maybe twice some weeks)

Don’t be frightened!

Sprints are a forgotten innate movement pattern from our youth… and from our ancestors! Let your inner child come out and play!

Sprints (and burst-like activities) have many benefits:

  • they stimulate the production of testosterone (which is important for libido and building lean muscle);
  • they increase the secretion of growth hormone (plays a key role in burning fat, as well as many other ‘feel good’ factors);
  • and they improve insulin sensitivity and increase endurance and develop fast-twitch muscle fibers (these are the good-lookin’, sleek muscle fibers and they allow us to be quick & powerful… not just in our minds!).

 

Before you lace up your golden running shoes…

Have you ever sprinted, since childhood I mean? If not, ease into this. Consider “picking up the pace” for a few seconds at a time, or for a short distance at a time, in your current routine. e.g When jogging, try running fastER to the next tree or telephone pole, or the next 15 seconds. Rinse & repeat.

 

hill sprint

 

Sprinting/bursting tips & ideas:

  • uphill sprints are a fantastic workout… and they’re actually easier on the joints since your feet don’t travel as far so the impact is less.
  • try sprinting on grass or on the beach. I’ll go to the beach with you just to make sure your technique is solid. ;-)
  • running on a ‘rubberized’ track is easier on the joints than pavement, as is a dirt road or trail.
  • try Tabata sprints for a short-but-intense workout (or Tabata anything, for that matter!)
  • sprinting & bursting isn’t exclusive to ‘running’ – you can do sprints on a bike, elliptical machine, swimming, stair climber, or while doing ‘calisthenics’ moves, running the stairs, doing chair/bench step-ups… you name it! Sometimes, thinking of “bursts” of power can help – think of explosive jumps, for example. As long as you’re giving your maximum effort, you’re sprinting / bursting. It’s not about your speed… it’s about your effort and energy expenditure.

 

stretching

5) Stretch, Extend, Expand, Dig In! (Daily)

Each day, we should take the time to undo some of the damage our daily habits can cause. We need to stretch, extend, expand, lengthen… really work out those tight areas… and then “dig in” to work it out with something like a foam roller and/or lacrosse ball. I like to think of working on your soft tissues and structure from the inside AND from the outside.

Our daily activities tend to work against healthy posture, causing chronic injury and structural damage to some fairly predictable areas. The biggies to tend to each day in an effort to prevent AND recover from injuries are: hamstrings, hip flexors (into the quads), glutes, cervical (neck) range of motion and curve ‘remodeling’, hip range of motion and ‘opening’ stretches, as well as spinal lengthening stretches… just for starters!

15 minutes a day of tending to your body in this way can do wonders for your function, mobility, your pain levels, your energy, and even your brain function!

 

soccer

6) Play, Training, and Sports

So much of this comes back to “play” … and that can be taken two ways. Playing “sports” and being competitive, as well as physically “playing” at life and enjoying how you feel.

If you’re playing a higher level sport or competing, your exercise and training will probably look different than the health-minded person who simply wants to feel great, look great, and live great… without chronic illness or injury. Certainly, there can be overlap here.

Those of us who simply want to look & feel our best for as long as we possibly can might simply ‘train’ so that we can enjoy our ‘play’. For example, staying fit so we’re able to go for a family bike ride, jump on a trampoline with our kids, going skating or skiing, play tag with the kids, play volleyball on the beach on your vacation… whatever seems like fun to you! I like that notion!

I also like to look at choices through the lens of “Pleasure vs. Pain”. We are either seeking pleasure or avoiding pain, or a combination of the two, when we make choices. For me, I find great pleasure in maintaining a relatively healthy body composition, feeling confident, feeling strong, and feeling capable. I sense ‘pain’ that I want to avoid when I think of being out of condition, in chronic pain, lacking energy, and not using my body in a fully engaged way. That all resonates for ME. Figure out what pleasure you’re seeking and what pain you’re avoiding… and you’ll find it easier to make this lifestyle choice consistently.

What’s the point?

If you’re going to make the effort to move daily, move faster some days, lift some heavy things 2 or 3 times per week, go fast & hard once or twice a week… what’s the POINT??

You’ve got to find your joy in this. I doubt joy means a ‘6-pack’ abdomen for everyone! I’d guess that joy is found in a a long, healthy, enjoyable life, rich with loving relationships, energy, spunk, and adventure!

Yes?

 

active family

Summary:

The Basic Moves: push-ups, pull-ups, overhead press, squats, lunges, planks.

(Think: pushing, pulling, squatting, bending, balancing)

 

The Basic “Schedule”:

  • daily – easy movement like walking, plus stretching & working out the “junk”!
  • a couple times each week – move faster to challenge your heart, lift some heavier things
  • once a week, maybe twice in some weeks – sprint/burst
  • whenever it floats your boat – PLAY!

 

 

cardio kindle cover

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 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. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

 

 

 

 

Eliminate Chronic Pain & Improve Your Function

back pain 460

back pain 460

 

This one is short & sweet!

If you have chronic pain, want to prevent pain, have limited mobility, or sit a lot, DO THIS!!!!!

Here’s a free video to give you an idea…  But I would highly recommend the complete program, obviously.

 

From pain to performance

 

I am. Every day.

As ironic as this is, being a chiropractor ‘n all, I’ve had daily back pain for over 3 years after a weird lifting injury that I evidently didn’t address correctly early on. I mean pain. Not “oh, it’s a little tight”. Pain. God must have thought I needed empathy. ;)

I finally did this Foundation Training. I’ve known about it for quite awhile… but I shrugged it off as just one more piece of advice, not overly convinced it would be THE solution. I’ve kinda’ learned to live with this annoying situation. Dumb. I know. sigh…

 

Anyhow, I did this training. It helped the very first day! Noticeable improvement right away!

I’m doing exactly what he says… every day. Join me!!

 

The End. :)

 

 

relief get out and get moving

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 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. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

5 Simple Strategies to Cover Your Nutritional Bases

meal prep

meal prep

Do you give any thought to your upcoming week’s meals?

For many folks, weekends are the best time to plan their meals and tend to the grocery shopping. While I’ve never really mastered the planning of every single meal of the week, I’d say it’s by choice that I haven’t! I choose to enjoy some spontaneity and the option to eat out when it works for us.

I do, however, start the week off strong on Sundays. By the time Sunday rolls around, I know what’s for breakfast/brunch, and dinner for at least the first half of the week, and I always plan on making enough for multiple meals. I like to start “strong”, knowing I’ll most likely fall off track later in the week! I know myself well.

I spend a good deal of time in the kitchen a few times per week (vs. daily) to ensure that I’m making foods that are nutritionally loaded, and in an effort to avoid the seemingly more convenient, less healthy, and more toxic choices. e.g. cereal, toast, pizza, etc. It’s worth my time to create healthy options for my family… but I really like to make sure I’m maximizing my time by making enough for multiple meals.

With that in mind, I thought I’d share a simple “5-S” approach to fueling up with great nutrition. It’s just 5 different ways that you can pack massive nutrition (a lot of it from plant-based sources) into your daily meals and routines. The first 4 are foods/beverages that can be loaded up with a ton of nutritional value… and maybe you’re not taking full advantage of these meals as vehicles for massive nutrition. And, quite possibly, your recipients won’t even realize just how healthy they actually are!

5-S’s to Maximize Your Nutritional Fuel:

1) Soups, Stews, & Stocks – The sky’s the limit here! You can load up just about any vegetable into soups & stews, fresh herbs, and a wide variety of protein sources. It’s amazing what the pickiest of eaters will joyfully consume when it’s mixed in with a bunch of other delicious ingredients! I think soups & stews seem to ‘dilute’ some of the stronger flavors that tend to keep that picky eater from enjoying certain foods on their own or prepared in different ways…. yet these simmering delicacies can bring out the best nutritional value of these foods. Win-win!

Try something new… expand your list of healthy ingredients. Incorporate traditional bone broth (from ‘clean’ sources) and you might just live forever!

2) Salads – Similar thinking here. Think outside the standard salad bowl – we can do so much better than iceberg lettuce with cucumber and tomatoes! First step to a more nutritionally dense salad: upgrade your lettuce choices! Generally speaking, the darker the lettuce, the better.  Variety is important, too.

Make your salad the main course on a regular basis. Consider adding several roasted vegetables (I love adding roasted broccoli, Brussels sprouts, asparagus, etc.), raw nuts & seeds, sprouts, avocados, and of course protein sources like meat & eggs, etc. If you’re not avoiding beans in your diet, throw in a few of those, too! Keep your salad dressing choices simple, inexpensive, & clean by whipping up your own concoctions at home with healthy oils (olive, avocado, etc.) and balsamic vinegar, grainy mustards… lots to choose from.

 

salad

 

3) Single Dish Meals – Casseroles & Frittatas are a staple around here. It’s amazing the assortment of healthy foods you can load these up with!! In the past week, I made a casserole (that provided breakfast for 3 days) with pasture-raised eggs, left over pieces of steak from the previous night’s dinner, sweet potatoes, carrots, broccoli, cauliflower, turnips, parsnips, spinach, kale, Swiss chard, garlic, & onions! Load ‘em up! A couple days ago, I made a mega frittata using very similar ingredients, just fewer starchy carbs (sweet potatoes & carrots), more cruciferous veggies (broccoli & cauliflower), and added Brussels sprouts and asparagus.

My family loves these dishes, and I love knowing they’re being fueled with powerful nutrition.

 

frittata

 

4) Smoothies – Always a good option for a quick meal replacement or snack…. IF you keep it healthy and low in sugar content. If you’re using fruit (a.k.a. “God’s candy”) you probably don’t need to be adding another source of sugar (honey, juice, etc.). Fruit is sweet enough! That being said, the lowest glycemic fruits are also some of the highest in nutritional power: berries!

Don’t forget some other healthy options to throw in there – like frozen spinach, or a more complete greens assortment like you can find in the frozen foods area of most stores now. We use one that’s a combination of kale, Swiss chard, collard greens, and spinach. AND, you can’t taste any of it! Try avocado, almond butter, coconut oil, full-fat coconut milk… even an egg! We’ve got a few “clean” protein powder options that we’ll add, too.

I also like to add our fish oil/cod liver oil, probiotics, hemp, fiber, Greens… and whatever nutritional add-ons I remember that day!

5) Supplements – Supplements are *supposed to be* more like nutritional complements… we should get most of our nutrition from real, whole foods. But that’s not always easy to do these days. So, I love a well-rounded supplement like Greens that fills in the gaps that our modern day diets leave behind. And essential fatty acids, probiotics, vitamin D, magnesium… and some others that are core, foundational nutrients.

The point is, the overwhelming majority of people living in our modern world NEED to supplement their diets in order to get everything their bodies ‘need’!!

 

***

Of course, we really shouldn’t be supplementing nutrients unless we’re deficient in them, right? Many nutrients, we can assume we’re deficient in, based on the North American food supply and our modern eating habits. But, to know for certain what you should and should not be supplementing with, and what foods YOU personally should and should not be eating right now, I highly recommend nutritional & food testing. If you’d like more information about that, just ask!

***

How do YOU maximize the nutritional value of your meals, snacks, and beverages?
Do you plan any of your meals ahead of time? Or do you prefer to wing it?

 

 

nice graphic

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 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. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

Indulgences, Choices, & Balance

make good choices

make good choices

 

Some things have changed in my outlook on health in recent years.

I still believe that we create better health by making lifestyle choices that enhance the function of our cells… and by avoiding the choices that interfere with that optimal function.  “Pure & sufficient” choices in how we move, how we challenge our bodies, how we rest, how we sleep, how we respond to stress, how we eat, and how we view our world will all enhance our cellular function, and thereby, add to and enhance our health.

Choosing purity & sufficiency in these areas is truly just that… a “choice”.

“Toxic & deficient” choices in these same areas of lifestyle will sabotage our overall healthy cell function and subtract from our health.

This is the basic premise of how health is created, and how it’s lost. It’s not up to bad luck, bad germs, or bad genes.

What IS “health”? There are plenty of definitions to choose from, but I like the ones that encompass the many facets of our humanness. A balance of body, mind, and spirit.

Physical health – being ‘in shape’, fit, having a healthy body composition, able to move freely and without chronic aches & pains, having good energy, sleeping well.

“Chemical” health – fueling our bodies with life-enhancing nutrition, and avoiding toxicity (from food, drugs, alcohol, etc.)

Emotional health – choosing happiness, loving yourself, being at peace, feeling grateful, having a positive outlook, feeling balanced, and understanding that ‘negative’ emotions are “ok” – it’s ok to feel sad, down, gloomy, stressed, upset, angry, or overwhelmed at times… for a relatively short duration… but being capable of lifting oneself up. Able to be happy by yourself, with yourself… and with others.

Social & Relationship health – this one piggy-backs on Emotional health. If we’re able to love ourselves and find happiness within us, then it’s easier to create and maintain quality relationships that are also healthy.

Mental health – the ability to effectively manage life’s stressors. The logical ability to choose what’s ‘good’ for us… to choose happiness, to choose healthier things, etc.

Spiritual health – nurturing our ultimate connection. For me, without faith, what is there? Life seems rather trite and completely overwhelming without this central piece of the puzzle. Personally, I can’t achieve emotional, mental, and relationship health without keeping spiritual health as my main focus.

 

So what on earth does this have to do with “Indulgences”??

Good question.

All over the internet right now, you can find countless articles about avoiding holiday weight gain, keeping your holidays healthy, and getting back on track with our health in the New Year. Much of the advice is fairly predictable – recommendations like:

– Eat before you go to the party so you’re less likely to indulge there. (Remember “fuel up vs. fill up”. It’s still good advice.)

– Alternate your adult beverage with a glass of water, for many reasons… reducing caloric intake is just one.

– Choose a smaller plate and don’t go back for a million refills!

– Just have a small bite – a sample – of those sweets, not the whole piece. That way, you don’t feel ‘deprived’, but you’re not going overboard.

– Pace yourself. This is true of food, and not “wolfing down”… but definitely true of alcohol, too. Eeeeeasy there, fella’!

– Stay consistent with your exercise over the holidays.

 

I agree with all this advice.

Here’s the thing. I’m still trying to find my balance with this whole “make healthy choices all the time” thing vs. “enjoy life while you can… life’s too short.”

Yep. I said it.

I’ve watched the two people I loved the most for my entire life suffer and die. It rattles you. It makes you question things. It makes you certain of other things.

I realize that we can’t load up on toxicity  – whether it’s foods, medication, alcohol, or it’s stress, anger, depression, or being in chronic pain, being chronically sleep deprived or stressed out – and expect healthy cell function to be the natural outcome.

BUT, you and I both know people who seemingly make less-than-ideal lifestyle choices… but they’re here, they’re alive, and there’s a chance they might even be enjoying life! Yes, I recognize that we both know people who have made poor choices and they’re suffering now. We also know people who have made great choices… and they’re no longer here, or they’re suffering.

Guess what? I have a pretty strong feeling that WE are not in charge.

At this stage of the game, I still feel that our foundation is important – those healthier choices made consistently. But, in recent years, I’ve become less stringent about some of these things. Mostly because it just doesn’t all add up.

I believe we have to enjoy our choices, too, in order for them to manifest the level of healthy function they potentially can. For example, I truly enjoy fueling my body with fresh leafy greens each day, eating vegetables with my protein at breakfast, and avoiding grains. Really. I’ve ‘trained my brain’ to feel that these choices are enhancing my health in a meaningful way and these things really do taste great and make me happy.  If I ‘hate’ eating something healthy, or I really cannot stand certain exercise, or I’m completely stressed about socializing with certain people… can my cells possibly express optimal health as a result of those choices? Hard to believe so.

For me, I feel really good when I choose to consume certain healthy foods & drinks. Those are the simple choices.

But there are those ‘in betweeners’… sometimes, I DO want that piece of pizza, or that slice of pie, or that freshly baked cookie, or that pretzel bun with my burger! Tasty toxins, indeed… but sometimes I CHOOSE to fully enjoy these things. And more importantly, I enjoy the people I’m with at the time. Relationship health and emotional health can trump textbook health in my book now!

I’m fairly certain I won’t regret sharing a full-on glutenized pizza with friends, or cheese & crackers and a bottle of wine with Dr. Hubby when I’m reflecting on my life as the end is near.

I never have and never will have all the answers to this game of health, but I like where this is headed now. I can summarize my outlook on health like this:

1) Have faith. You didn’t design this body. You don’t know what’s coming. You don’t know everything it’s capable of. You don’t have all the answers. Be GRATEFUL for each day, each moment. You just never know.

2) Respect the Temple you were given to live in. Consider all components of health… and understand that there is sometimes conflict when attempting to ‘respect’ 2 or more different components of health. (ie. Sometimes, choosing something that fuels you emotionally may conflict with something that fuels you physically. Sitting in a coffee shop having a meaningful conversation with a close friend may not benefit your physical health as much as going to the gym… but it makes your emotional health soar!)

3) Make intentional choices. Do the best you can with your current level of knowledge and understanding, and the resources currently at your disposal.

4) Find your balance between “doing what FEELS GOOD”… and doing what, deep down, you most likely know is “RIGHT”. The two don’t have to be mutually exclusive, but only choosing by what feels good in the moment can be a dicey move, both in health AND in life. Basing all your choices on what makes YOU feel good is pretty selfish when you think about it. Find your balance when touching on all the components of your health. Learn to truly enjoy that which creates health… and you’ll find that it also creates happiness.

 

hardest thing and right thing

 

I shall now go hug my children, kiss my husband, have a piece of dark chocolate, ignore the housework, and take the dog for a trot in the sunshine! Blissful.

 

Have a story to share about your perspective on health? I’d love to hear it!

 

 

pic of all 4

 

 

 

 

 

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9 Ways to Banish Belly Fat

flat tummy

flat tummy

Many of us dream of having a flat tummy, but it seems no matter what we eat or how much we exercise, it just isn’t happening.

Sometimes, this is due to a more complicated chronic health issue, like gut permeability, or food sensitivity, or an autoimmune conditions, or systemic inflammation, or cellular toxicity, or a mis-diagnosed/mis-treated thyroid disorder, and so on.

Sometimes, it’s just a matter of tweaking some basic lifestyle factors and shaking things up a bit.

 

1. Fuel Up With Quality Protein and Fats

These foods are the fuel for building and sustaining lean muscle mass. Why is this so important in your effort to get a flat, healthy tummy and lean body? Our lean muscle is essentially our fat burning furnace!

Also, these foods give us a longer lasting source of energy compared to other foods (like starchy carbs), and help us feel good and satisfied for longer… which helps us avoid nutrition pitfalls and self-sabotaging food choices.

When it comes to fats, do NOT avoid healthy fat in an effort to shed excess body fat!! We NEED fat! However, we don’t need toxic sources of fat. Opt for pure, less refined fats, whether they’re from vegetable or animal sources.

Although quality protein and fats are critically important to our health and to our fat burning efforts, don’t forget to eat a balanced diet! We need fresh fiber, too. Be sure to eat plenty of veggies for their core nutritional value, as well as a healthy form of fiber to keep things “moving”.

* Speaking of eating… let’s not overlook some of the more obvious tips. We always need to self-check that we’re eating to FUEL, not to FILL. While some argue that grazing throughout the day is key, for others this can set us up to be sugar burners vs. fat burners. Be careful what you’re snacking on and how often you’re snacking. Don’t eat too late at night – give your body at least a couple hours to metabolize efficiently before heading to bed.

 

2. Avoid (white) Bread, Pasta, Flour-based Foods and Only Eat (starchy) Carbs After Exercise

Avoid refined carbohydrates (like mainstream white bread, pasta, crackers, cereal, pizza) because they enter the blood stream faster. They are absorbed quickly which causes an insulin spike and then an energy crash. Unprocessed carbohydrates (i.e. whole grains, legumes, vegetables and fruits) increase feelings of satiety (feeling full & satisfied)  and release sugar into the blood stream at a much slower rate, stabilizing the blood sugar.

Note: An “upgraded” option is to avoid grains all together.

Our bodies are more capable of processing carbs directly after a challenging workout, so if you’re choosing to include these foods in your diet, that is the best time to eat them.

Starting your day with a Standard American Diet breakfast that includes any of the refined carbs like, toast, cereal, bagel, donut, muffin, pastries, pancakes, waffles… is a sabotaging way to start your day! It sets our metabolism off on the wrong foot, as well as contributes to major blood sugar issues and inflammation.

Breakfast is NOT the most important meal of the day if THIS is what you’re eating!!

 

3. Do Full Body Exercises

The more muscle groups you use, and the more joints you move, the more calories you will burn both during and after the workout. By doing complex “functional” and challenging movements instead of limited isolation movements, you are using more of your body and therefore requiring more effort/energy. You will burn more calories after exercise due to EPOC (Excess Post-Exercise Oxygen Consumption).

When you start exercising, your body goes from rest to increased metabolic activity, thereby requiring more oxygen. You body delays in responding to an increased oxygen requirement creating an “oxygen debt,” when you are done working out, your body pays back the debt through EPOC.

EPOC has the additional benefit of increasing your daily energy expenditure as well as your metabolism, turning your body into a calorie-burning furnace! This helps you lose those excess inches in your mid-section.

Plus, instead of having to hit the gym 5 or 6 times per week to fit all your body parts in, you can combine those body parts into single workouts, thus saving time!

By the way, when it comes to working out and your tummy, these high intensity, burst-like, full body workouts will be far more effective at whittling away your tummy than trying to do sit-ups ’til you’re blue in the face! You need to increase your fat burning metabolism overall, then you can add core exercises for that sculpting effect.

 

flat tummy male and female

4. Do Short Bursts of High-Intensity Exercise

Along the same lines, here’s another fat-burning exercise tip…

The most common excuse for not exercising is lack of time. Good news! Shorter, more focused work outs are even better to burn more fat than steady-state, long duration exercise.

Numerous studies from reputable sources have consistently demonstrated that high intensity interval training (short bursts of challenging exercise followed by short periods of recovery) gives you the same exercise benefits as longer stints on the treadmill. Get more done, in less time AND burn more fat!

This type of exercise burns more fat once the workout is done (increasing your Resting Metabolic Rate). Plus, it’s great for busting through boredom, when it comes to exercise. Mix things up in your exercise routine by incorporating two or three of these types of workouts each week, in addition to your other favorite cardio and endurance activities. Our bodies love variety!

 

5. Lose the Booze (and other sneaky forms of sugar)

Alcohol can be so sneaky. It’s loaded with sugar, oftentimes other toxic preservatives and ingredients, and (arguably) provides no nutritional benefit whatsoever. Yes, I know we can argue the “positive” benefits of red wine. I like to justify that one myself! Honestly, though, if we removed it from our diet, our health would not fail! (The true test of a food’s necessity?)

I also completely understand that, for some, a libation here and there can reduce our stress, enhance our mood and even our social life. We all know the pitfalls of alcohol, too. Pretty sure we’re all grown-ups here.

Back to the point: If you’re having a tough time shedding your excess belly fat and love handles, try removing alcohol from your life for at least a few weeks, or dramatically reducing your intake… and just watch what happens.

Also, beware of other sugary &/or toxic beverage choices, like energy drinks, soft drinks (regardless of whether it’s diet or not), fruit juices, designer coffee concoctions, and even flavored water. If it has sugar or artificial sweeteners (or colors, or flavors), your fat cells are going to store those toxins, IN YOUR BELLY PRIMARILY, in an attempt to protect your vital organs from the resulting damage!!

 

6. Drink  Water!

This one is simple. Make sure you’re staying hydrated with quality water. How much? The rule of thumb is usually to drink 1/2 your body weight in ounces of water each day. That’s a good benchmark.

Water will help keep toxins moving out of your system and help reduce inflammation overall.

 

 7. Add Some Good Bugs!

What’s happening INSIDE your gut can certainly be reflected on the OUTSIDE of our gut! We need to do everything possible to enhance our gut health. When it comes to gut health, to be perfectly frank, our waistline measurement should be the least of our concerns! Gut health is directly related to brain function, immune function, and plays a direct role in our overall health and ability to prevent serious, degenerative, chronic illness.

That being said, this is a simplistic article about belly fat. So, here’s a simple step to take: Add an excellent-quality probiotic to your diet. Add traditionally fermented foods and beverages, too. These beneficial bacteria aid in overall gut health and function, thus reducing the outward signs of bloating and inflammation.

 

flat tummy white bikini

8. Less Stress = Less Belly Fat

When we’re chronically stressed, our body can have a tougher time shedding excess belly fat. Stress is toxic and inflammatory. This causes our fat cells to remain “plump” as an intelligent adaptation to the never-ending stress we are creating or exposing ourselves to! It’s a self-defense mechanism of the body. Lovely.

The source stress can be emotional or mental, but it can also be “chemical” (i.e. nutritional, environmental, etc.), or physical (i.e. chronic pain, sleep deprivation, injury, etc.).

Tricky, isn’t it?

While we can’t completely eliminate all stress from our lives (nor do we need to in order to achieve optimal health), we can intentionally seek out stress-busting rituals and routines to help us offset the effects of that chronic stress. Find what works for you and make it a regular part of your lifestyle – prayer, reading, meditation, yoga, breathing exercises, going for walks, spending time in nature, writing in a journal, etc. It’s all beneficial!

 

9. Write Down Everything You Consume For 2+ Weeks

I know it’s a pain. But, this is your body… and your health. If you feel like you’re making the effort with your diet and exercise, but you’re not seeing a change, then you’ve got to look more closely.

For a minimum of 2 weeks (preferably 4), write down everything you’re eating and drinking. Everything. Even that spoon of peanut butter you scarf down as you stroll through your kitchen… and the handful of almonds here and there! I also recommend that you make note of how you feel immediately after eating/drinking AND how you feel 2-3 hours later.

There are several reasons for doing this:

– Maybe you’re taking in far more calories than you realized, which could explain why you’re not seeing as much change as you’d like

– It’s important to identify your eating patterns. Are you eating because you’re truly hungry? Or bored? Or tired? Or mindless?! It will help create an effective solution. We want to be intentional with our eating. We want to intelligently fuel, not mindlessly fill.

– Particularly when you begin to identify how particular foods make you feel, you may discover that there are deeper health issues at hand. Clinically speaking, this is often the first hint that a patient has an issue with gut permeability &/or food sensitivity…. which, if left unchecked could lead to a more serious autoimmune condition. Pay attention!

To get a sense of what you are eating and how it is affecting you, try this for the next 2-4 weeks:

* Try on an outfit that currently doesn’t fit as well as you wish it would. Take a photo of yourself in this outfit.

* Start writing down everything you eat and drink, and the time you consume it. Be diligent. Bonus points if you also write why you ate/drank it.

* When you finish each meal, snack, or beverage, make note of how you feel. (Full? Hungry? Bloated? Energized?)

Then, set your phone alarm for 2-3 hours later. When that alarms sounds, make note of how you feel again. How’s your energy? Do you feel full? Does your brain feel ‘clear’ and focused? How does your belly feel? (bloated? etc.)

* In 2-4 weeks, take your photo in the same outfit again… IF you’ve been diligent! If you have, you should see and feel a change beginning in your mid-section. Since this is the area our body tends to store the effects of our toxic lifestyle choices, cleaning things up and becoming more aware and intentional for a few weeks should cause things to improve in this particular body area FIRST!

 

If you’ve done all these things for at least a month, and STILL find that your body is resisting change, then it might be time to consult with a functional healthcare expert to discover the underlying causes. It’s OK… there are plenty of solutions out there! You are NOT doomed to a life of ill-health, a bigger belly than you’d like, or love handles that you really don’t love!

 

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

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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.

 

fit girl

 

 

 

 

90-Day Weight Loss/Health Gain Challenge!

Try the 21-Day Health Booster to Minimize Your Cravings and Maximize Your Health!

healthy happy female

 

Are you ready to take back the reins of your health and lose those extra pounds you’ve been lugging around?

Then consider joining me for the next…

90-Day Weight Loss/Health Gain Challenge!

Dieting alone has a lousy track record of success. That’s exactly why my focus with weight loss clients is always on helping them rebuild their health first… and the secondary result is a MUCH healthier looking body on the outside, too! A healthy body metabolizes, burns fat, and sheds excess unhealthy pounds with EASE!

 

Here are the details:

 

Start Date: Monday July 13th

 

Registration & Product Order Deadline: Monday June 29th

(if you order after this date we run the risk of you not having your products in time to start with the group on July 13th)

 

End Date: Saturday October 10th

 

What the Challenge includes:

⇒Key nutritional products to support your healthy cell function and boost your fat-burning metabolism. In this particular challenge, I’m selecting specific nutritional supplements from the company It Works since the products WORK!

 

⇒Twice per week you will receive a ‘coaching’ email with lessons & strategies to help you maximize your results AND sustain them as part of a healthy lifestyle, including topics such as:

  • nutritional know-how you need to succeed -> meal planning/structure recommendations and overview
  • exercise advice that makes sense for fat burning AND improving your overall health
  • weight loss facts & fiction – the simple science behind achieving and sustaining a healthy body composition for life
  • the mental/emotional/hormonal/stress connection to metabolism; tips for troubleshooting
  • healthy recipes
  • and much more!

 

⇒You will have access to a private Facebook page for members of this 90-Day Challenge only! This is where I will post Q & A, motivation & mindset tips, and provide timely updates to help you succeed! We can also support each other here, as well as keep ourselves accountable. :) This Facebook page is part of the “secret sauce” that will ensure your success!

 

⇒No “deprivation diet”! I will teach you how to achieve success by eating REAL food every single day! In order for you to maintain your success, food must become your friend! I’ll teach you how. No more “diets”!

 

When you follow the program I have designed and take the nutritional support as recommended, you will see and feel a dramatic difference in your health… inside and out!

 

Fees for the Challenge:

Program Coaching & Support: $149 due by Monday June 29th

(see payment details at the end)

 

Products: Varies per month… and depends on which “road to success” you choose. Product prices shown do NOT include taxes and shipping/handling.

 

Option 1 is the “GOOD Results” path.

Option 2 is the “GREAT Results” path.

Option 3 is the “MAXIMUM Results” path.

 

What’s the difference?

Good is primarily focused on the “inside”, with the least emphasis on tightening, toning, and firming things up on the outside.

Maximum is full-steam ahead working on your health from within AND helping you improve your look on the outside!

Great is somewhere in between. :)

 

Need to talk to me first in order to create a completely tailor made plan for you? We can do that, too!

 

Healthy Lifestyle

 

Option 1: GOOD RESULTS

*Click on any product link to read more about it.

 

Month 1: $154

Ultimate ThermoFit – boosts your fat-burning metabolism 24/7

Advanced Formula Fat Fighter – helps prevent fat storage from less-than-healthy food choices

Greens (once per day) – curbs cravings, helps stabilize blood sugar, boosts immune function, alkalizes pH, boosts energy, helps with overall healthy weight loss. Choose from Berry or Orange flavor.

Ultimate Body Applicator Body Wraps (1 box of 4 wraps*) – Tightens, Tones, & Firms the skin in as little as 45 minutes.

*In Option 1, you will use one wrap per week.

 

Month 2: $199 (payment not due until 1 month from 1st order)

Ultimate ThermoFit

Advanced Formula Fat Fighter

Greens

Ultimate Body Applicator body wraps (1 box)

Defining Gel – Tightens, Tones, & Firms the skin similar to the body wrap, but you can use the gel everywhere (but the face), every day.

 

Month 3: $176 (payment not due until 2 months from 1st order)

Ultimate ThermoFit

Greens

Ultimate Body Applicator Body Wraps (1 box)

Defining Gel

 

happy sunset leap

Option 2: GREAT RESULTS

Month 1: $328

Ultimate ThermoFit

Advanced Formula Fat Fighter

Greens Value Size (2x/day)

It’s Vital Complete Nutrition Pack – whole food multi-vitamin, premium mineral blend, and omega-3 essential fatty acids. Pre-packaged in daily packets for convenience.

Ultimate Body Applicator Body Wraps (2 boxes*)

* In Option 2 you will use 2 wraps per week.

 

Month 2: $373

Ultimate ThermoFit

Advanced Formula Fat Fighter

Greens Value Size

It’s Vital Complete Nutrition Pack

Ultimate Body Applicator Body Wraps (2 boxes)

Defining Gel

 

Month 3: $399

Ultimate ThermoFit

Greens Value Size

It’s Vital Complete Nutrition Pack

Ultimate Body Applicator Body Wraps (2)

Defining Gel

New You – stimulate your body’s own natural HGH production to boost lean muscle mass, enhance exercise endurance, and turn back the hands of time!

 

 

Run!

Option 3: MAXIMUM RESULTS

*** You WILL get incredible results… visible results… quickly!! ***

Obviously, this is the option I recommend the most since it will give you exactly what you’re looking for!

 

Month 1: $508

Ultimate ThermoFit

Advanced Formula Fat Fighter

Greens Value Size (2x/day)

It’s Vital Complete Nutrition Pack

New You

Regular – for gentle cleansing and re-balancing of the colon.

Ultimate Body Applicator Body Wraps (3 boxes*)

Defining Gel

* In Option 3 you will wrap every 3 days for maximum results.

 

Month 2: $481

Ultimate ThermoFit

Advanced Formula Fat Fighter

Greens Value Size

It’s Vital Complete Nutrition Pack

New You

Ultimate Body Applicator Body Wraps (3 boxes)

Defining Gel

 

Month 3: $458

Ultimate ThermoFit

Greens Value Size

It’s Vital Complete Nutrition Pack

New You

Ultimate Body Applicator Body Wraps (3)

Defining Gel

 

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

So… where do you start??

Step One:

Register for the Coaching portion of the program by:

(a) emailing me at trombley68@gmail.com to let me know you’re IN!

(b) pay the $149 program fee at www.PayPal.com and “send” the payment to trombley68@gmail.com

Step Two:

Go to www.DrFitWrap.com to place your 1st product order ASAP!

Click “Shop”, then search for your products according to the program options above. Add them to your cart. When it’s time to check out, choose “Loyal Customer” with the autoship option to get the wholesale prices I’ve quoted in this program.

Each month, I’ll remind you how to access your account and change your product selection accordingly.

Even if you choose to order nothing else after the 3 months, you will always be considered a Loyal Customer for life once you complete those first 3 consecutive monthly autoship orders.

IF you decide to cancel before your 3rd order is processed, there will be a membership fee of $50 charged…. SO, talk to me FIRST before you do that. I can help you avoid that all together.

 

 

Questions?

Email me at trombley68@gmail.com -> Please put “90 Day Challenge” in the subject line.

Or message me at https://Facebook.com/DrColleensHealthyFitWraps

 

 

Let’s GO! Let’s get healthy on the inside and look healthy on the outside!!

 

actually i just woke up one day and changed

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

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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.

10 Tips to Stay on Track With Weight Loss & Health Gain While Dining Out

dining out

dining out

 

It can be challenging to shed excess pounds and fat even in the best of circumstances.

Dining out can amplify the challenge in many cases!

Why? Oh, let me count the ways! So much temptation… the waiting… the unknown ingredients… the temptation… the luxury of not having to cook… the temptation. ;)

I love the idea of dining out. Not having to prepare a meal, cook, clean up. I love just sitting and enjoying conversation with my family & friends while someone else does the work.

But, it’s definitely not the healthiest way to eat… especially where I live. Sigh…

And it’s certainly not the ideal strategy for fueling your body if you’re trying to shed those pounds of fat.

Why? It’s not just a matter of serving sizes and calorie counts. It’s also an issue of toxicity.

Toxicity is a core component to weight gain and weight loss resistance. In the simplest terms, toxins are stored in fat cells. More toxins = bigger fat cells. Less toxicity = smaller fat cells. (Over-simplification? Perhaps. But you get the point.)

Therefore, any successful and sustainable weight loss/fat loss effort should consider reducing toxic input.

So, dining out is a questionable choice when attempting to lose weight weight &/or gain health for this core reason. Nevertheless, it happens. And we don’t want to become social hermits, either.

We need some balance… and some strategies.

Here are some rather simple tips to help you make the best of your choice to dine out… so that you can enjoy it instead of regret it and feel guilty about it:

 

Tip #1 Reduce Your Temptation Time

If you’re going to a busy place, make a reservation or call ahead. This cuts down on our “temptation time”.

The less time we spend waiting for our “real food” to arrive, the fewer stupid, impulsive choices we tend to make! Let’s just assume, for the sake of argument, that you lack perfect discipline and will power. Or maybe that’s just me. If you plant me in a waiting area and make me sit there for too long… then you come by and offer me something to chew or sip, I’m likely to say “sure!” You already know this, you temptress server, you. You know you have me right where you want me… and if I have to wait TOO long, I’m tempted to have a pre-meal (some people call them appetizers!) before the real deal! Seriously?! How much food does a human really need?? And I’m definitely going to convince myself that I’m very “thirsty”.

Did you know that someone, somewhere, took the time to “study” this and came up with the result that we’re likely to consume roughly 20% more “mindless” calories during a night out if we have to wait for a table? Betcha’ that’s a pretty low number in reality.

Those extra, needless (stupid) calories can simply be remedied with a little forethought.

 

Tip #2 - Consider your Beverage(s) of Choice

This is an area that tends to sneak up on people. I hear it regularly in weight loss & nutrition consultations… “I eat really healthy! I don’t know why I can’t take off this weight!” Then we get to beverage consumption and discover that there are extra calories sneaking in that weren’t being considered because they weren’t being chewed! And the toxicity ans sugar content of those calories is often problematic, too. Things like soft drinks, wine, beer, cocktails, juice, energy drinks, sports drinks, etc. all have some combination of sugar, artificial sweeteners, artificial colors, and extra calories that can sabotage our efforts to gain health and lose weight.

That being said, if you’d like to enjoy a beverage other than water while dining out, pace yourself. Set a limit. Alternate with glasses of water. You know the routine. Depending how serious about shedding excess fat you are, you can clean it up even more. Water is best. Traditionally fermented beverages are beneficial, too… but even too many of these just kicks you into sugar overload.

Opting for “diet” or “sugar free” isn’t necessarily the solution either. Once you take the path of artificial sweeteners, you increase your level of toxicity and inflammation… and increase your fat storage!

One more thing to consider regarding drinks and weight loss. Do you think we make better choices when we’re indulging in adult beverages? Not too often! It’s easier to let the healthy choices slide if we’ve had a little bit more in our sippy cup. That’s all I’m sayin’.

 

Tip #3Back to Appetizers

Let’s just call them pre-meals, or meal #1. That right there might help us make better choices! Again, how much food do we really, truly need? Especially if our goal is to gain health and lose excess weight?

And, unless it’s a plate of traditionally fermented veggies or roasted Brussels sprouts (flash back to some of my favorite appetizers!)… chances are that appetizer might not be the best thing for your health!

If you just can’t resist a certain appetizer on the menu, then cut down your main meal consumption accordingly, or just have that appetizer as your main meal.

And I know you’ve heard it a million times, but just kindly ask your server to skip the bread basket! Soooo challenging, I know! You can do this, you lean, mean, fat-burning machine! Bread schmed.

 

Tip #4Do NOT Be a Member of the Clean Plate Club!

This is an oldie but goodie. Eat some of your meal at the restaurant, and take the rest home for a meal the next day. Or split a meal with your dining partner(s). Basic math.

Eating less is one of the statistically proven keys to longevity in cultures all over the world.

Think of this: Eat enough to FUEL, not FILL.

 

Tip #5Oils & Fats

One thing I don’t like about dining out is not knowing what types of cooking oils are used in the preparation of my meal. Standard vegetable oils most commonly used are toxic and horrible for our health – they accelerate our aging on the outside, but also on the inside (heart, brain, and other vital organs). They also make it very challenging to drop those excess pounds!

So, ask. Ask to have your food grilled or broiled without all the toxic fats & oils. Or ask that your food is prepared separately with something like coconut oil, or real butter (grass-fed would be dreamy), or on low heat with pure olive oil.

Where I live, this is tricky… but not impossible. When I DO ask, I can definitely taste the difference when the cook honors my request. (And I can tell when it has been ignored!)

Now, with things like fries, this is pretty difficult to accomplish in a restaurant setting. I’ve yet to find a local place that would whip up my own personal batch of fries cooked in pure coconut oil! If you’re ordering anything fried at all, just know that it’s most likely going to subtract from your health and sabotage your efforts NOT because of inaccurate warnings about “saturated fat”… but because of the toxic vegetable oils that are most likely being used.

Pssst… if you’re trying to lose weight, why are you even ordering fries?

If you’re ordering salad, your best choice for salad dressing is OLIVE oil and vinegar. Make sure they’re providing you with olive oil… not some cheaper (toxic) substitute.

If anything in your meal involves butter, request real butter vs. a substitute.

 

Tip #6Substitute.

This is easy.

A great approach to eating clean(er) and dropping excess pounds is to simplify your meals. Eat a quality source of protein (e.g. clean meat), some healthy fats, and some veggies.

If your steak, chicken, fish, seafood, burger (or whatever) comes with any type of “starch” or grains, simply ask to substitute. Ask for a side of veggies or salad. MUCH better!

 

Tip #7Toss the Bun!

If you’re considering a sandwich, burger, tortilla wrap, or anything else that comes inside something grainy and starchy, consider asking for big piece of lettuce to wrap it in instead. I do this with burgers at certain restaurants all the time… when I’m in the mood to pick up my food with my hands!

Or, the obvious option is to just eat the “insides” on their own.

Trust me… doing this will very quickly reveal who actually has good tasting food! It’s amazing what gets covered up with all those buns, bread, and such!

Which leads me to….

 

Tip #8 - Don’t Drown Your Food!

If you’re cutting back on toxic calories, then you’ve also got to consider condiments, sauces, dips, and dressings.

Clean up your food, keep it fresh and simple, and you’ll see results from this simple change over time. Not everything needs to be topped with gobs of sauces and condiments! Train your taste buds to appreciate the simplicity of fresher options, like lettuce, tomatoes, onions, avocado slices, peppers, roasted veggies and so on.

 

Tip #9 – Pass on Dessert

C’mon! Really? If you want to shed that excess fat, then skip this altogether!

If you have the self control and discipline, then grant yourself the “taste” bite.

Overall though, I’d recommend we adopt this mantra, whether it’s regarding dessert or any other food…

“Just because it’s there doesn’t mean you need to eat it!!!”

Just because it’s offered, so what?!

Just because it’s on the table, so what?!

Just because it tastes good/smells good/looks good…. so WHAT?!

Have some self control, man! ;)

(If you can’t muster up this kind of discipline, then try not to put yourself in situations where the temptation is within your sight… or your grasp!)

 

Tip #10 - Set a Budget.

Not very ‘sexy’ advice, I know! Set a reasonable budget for your meal ahead of time and consider paying with cash rather than a credit card.

Why? Yet another “study” shows that we tend to throw  caution to the wind and indulge more when we’re going to pay with plastic. We eat more. Drink more. Spend more. About 30% more, this study says! As a culture, I guess we’re statistically more carefree when we’re living on borrowed money! Scary.

I know this is true for me in other areas of spending, for sure. If I’m paying with cash for anything, I’m far more thoughtful and intentional about how that money is being spent. I know it’s easier to just bring a simple card with me for a meal out, and it often feels safer to not carry cash nowadays, but this is an area I could improve for sure. You?

 

**********

Let’s hear from YOU! What strategies do you have in order to keep your dining out experiences within the boundaries of your weight loss/health gain efforts? Please share!

 

 

thermofit burn extra 278 cal on top of wkout

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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.

 

 

 

 

.

Soft Drinks, Ice Cream, and Blowing The Minds of My Children!

ice cream

 

vernors

Although I definitely adorn the “Nutrition Pants” in our family when it comes to making healthier food choices… I am most certainly not the Food Nazi. Nor am I perfect.

I know this. My friends know this. You (most likely) know this.

For some reason, it still shocks my kids to witness my occasional fall from Dietary Grace!

I find this hilarious!

A couple of days ago, my body was overcome with some invading organism that felt the need to *clean house*… thoroughly… abruptly… and, at times, violently! You might call it a “stomach bug” or “flu”. I choose to believe that I temporarily had an evil alien in me that was scratching, clawing, and fighting its way out!

It wasn’t pretty. After a full day of my body involuntarily being turned inside out, I was seriously wiped out. I had drank gallons of water… which would kick off another cycle of running to the bathroom to *release it* to the wild! Not fair. Water is supposed to be good for you!

I just wanted something to settle my poor stomach down so I keep some fluids in me.

I started thinking that my childhood standard – ginger ale – might be just the ticket.

Of course, I don’t buy soft drinks. So there’s never ginger ale around when you could really use one! (Thankfully, this only happens to anyone in our family every few years, so I can justify not keeping it on hand!) And, yes, I know there are fabulous brands out there that lack all the toxic ingredients. Still, I opt for the mindset… “Does it add to our health? Do we need it? If not, at this point in our life, we don’t need to invest money in it, then.” Gets annoying when you’re my kid, I’d imagine.

So, our daughter went over to our neighbors’ – who always seem to have anything & everything on hand – to ask if they had any ginger ale. Sure enough, bingo! And, not just any ginger ale, but Vernors! (The best of the toxic varieties. Period.)

My lovely neighbor knows me well, so she also sent my daughter home with actual ginger so we could make ginger tea.

By the time my sweet child returned home, I did NOT want to wait for anyone to make tea, let alone a hot drink! I was burning up! And the thought of waiting for iced tea or our homemade ginger soda concoction was even worse. I had some serious alien stirring in my belly that needed to be calmed!

My daughter came to my room with the icy cold can of pop and the ginger and said, “Mom, I was reading the can and I definitely don’t think you’re going to want this. The second ingredient is high fructose corn syrup!! I’m just going to make you some tea.” As she turned to leave, with an outstretched arm, I pathetically gasped, “Wait! Can I have a sip of that pop??”

The look on her face. Priceless!

“But, Mom… you don’t drink this stuff! I don’t think it’ll be ok.”

Me: “Give. Me. A. Sip.”

I was demoted in her eyes to a nutritional hypocrite, I’m sure… but I stopped barfing after a having just a couple sips. So there, little whippersnapper. Placebo or not, I care not.

Fast forward to Day Two.

Much better. No more running to the bathroom. Just wiped out and sore from the intense abdominal “exercises” from the day before!

Still no desire to eat. Still crazy-thirsty. (No desire for anything like ginger ale, though! In fact, the thought of it made me rather sickish and I dumped what remained in the can.)

 

ice cream

 

Enter: “Blowing the Minds of My Children – Round Two”.

Around 5pm, after not eating for 48 hours or so, I had a feeling that I might do ok with ice cream. The kids had been asking for it for several days (weeks, actually), so I thought I’d nail the whole two birds with one stone thing.

(Are you beginning to understand what my childhood was like? Sickness was *treated* at home by pure crap food! BUT, it was served with immense love and tenderness… and that’s what I remember and yearn for most when I’m feeling under the weather.)

Here we go again. We don’t buy ice cream, so we had to go find some. The local farm that makes hormone/steroid-free ice cream was too far away for me to stay awake while driving. Hence, road trip to the market just a few miles away. I’m sure I was a sight to behold for those poor cashiers! I was a woman on a mission… vanity was not at the forefront of my mind.

When we got home, the kids removed two bowls from the cupboard, two spoons from the drawer, and the ice cream scooper. I was like, “Umm, hello!!?? What am I? Chopped liver??!!” (Original, I know.)

Again, they looked at me with shock… “Mom! I didn’t think you’d want any… you’re… you’re…. SICK!” To which I quickly responded, “I am NOT. I’m *adapting* thoroughly! And I want some ice cream!!”

“But, mom!!!”

“Spoon, please.”

They had their little bowls. I had my couple of spoonfuls. I kept it down. All was good. And I rightfully took my place on a lower rung on the Ladder of Nutritional Respect in the eyes of my kids!

On any other day, I’d be the first to tell you that sugar is the last thing we should put in our bodies when we’re under-the-weather. I have no explanation for why my body wanted pop and ice cream… and why those were the only two things that stayed ‘down’ for those couple days, but I’m moving on. So be it.

Today I described to them all the things Grandma would do when I was “sick” as a kid. They were shocked and appalled by how off-the-mark we all were back in the day! They couldn’t believe that my own mother would give me “drugs” to try to make we WELL! And pop, and ice cream, etc. Cracked me up, but it’s pretty accurate… and I’m glad they recognize that. (They also got a quick lesson in reserving judgement. :) )

Once again, I reiterated that what I remember most was the love. I remember my mom wanting so badly to do anything to make me feel better, physically and emotionally. I remember the love in her eyes, her soothing voice, and the tenderness of her gentle hands. Better than any remedy, natural or medical. She did the very best she could with the knowledge and resources she had at that time. It’s all any of us can do, right?

I guess some of those less-than-healthy childhood remedies live on in me… because those few sips of ginger ale and those couple spoonfuls of ice cream sure did help! I’m hoping the rest of my mom’s remedies live on in me, too… and that my kids will remember the tender moments, the embraces, the cool cloth on their foreheads, and just being there for them when they weren’t feeling well. I already saw that side of my kids in the those two days. Sweet little monkey-bums!

They also realize that their mom is “real”. Sometimes, I fall from Nutritional Grace. Sometimes, gracefully. Sometimes, hard! I’m ok with that. What they see the majority of the time, day in and day out, is someone who walks her talk when it comes to nutrition, exercise, and health. I think that’s what’s going to stick with them. The ‘every-once-in-awhiles’ aren’t going to kill me… or at least that’s what I keep telling myself!

As for me, tonight… bring on the steak!

(Grass-fed with a side of greens, of course!)

 

 

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 20 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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7 Simple Things To Boost Your Health in Just 30 Seconds

Healthy Lifestyle

Healthy Lifestyle

 

When we think of improving our health, most of us automatically think too big – we think of things that we need to invest in for several weeks, or longer. Things like, starting a new exercise program, or starting a new diet, etc. Of course, these can be great things. However, there are little stand alone choices we can make throughout any given day that will add a dose of healthy function to our cells, too.

 

1. Become a Drinker

(Nope, not that kind.)

I’ll start with one of the easiest choices of all… drink water throughout your day. I know you’ve heard this a hundred gazillion times… but are you remembering to actually DO this? Thinking about hydration will not make one hydrated! Also, pure water is the beverage of choice for flushing out our systems – not artificially flavored water, energy drinks, juice, coffee, etc. Definitely avoid the energy-zapping, inflammation-causing sugar drinks! Water, water, water.

Here, try this… Step one: fill a (metal, non-toxic) bottle. Step two: sip it ’til it’s empty. Step three: Re-fill & repeat. Easy enough. Don’t like the taste of water? Add fresh lemon, lime, orange, grapefruit, mint, cucumber, even berries… with the infusers on the market now, this is easier than ever.

The general rule of thumb is that we should be drinking at least half our body weight in ounces of water every day. I know. For some of us who have some excess weight to lose, this could add up to a LOT of water! Add a dose of common sense where necessary!

 

2. Reach for the Sky!

Get up and s-t-r-e-t-c-h! When you consider all the ways we’ve mucked up our body’s innate/natural posture and balance by chronically engaging in activities like sitting for extended periods of time, working on computers, driving for longer distances, and letting our strength-enhancing spinal curves and core strength fall to the wayside… it’s no wonder we have chronic tension and aches & pains!

If you’re stuck in a position (no pun intended) that forces you to sit or look at a screen for hours on end, then get up at least once per hour and stretch for 30-60 seconds!

Keep it simple:

  • Reach high above your head with both arms… lengthening your core muscles, then pull your arms down to your sides while contracting the muscles around your shoulder blades as you think of squeezing them together  and making a big letter W with your arms.
  • Hold that contraction – it works some of the muscles that are being weakened by excessive sitting & slouching.
  • Then, translate your head straight back and then slowly extend it back… hold.
  • Stretch your neck from side to side slowly.
  • Finish up with bending forward to (attempt to) touch your toes… letting the weight of your trunk take you there. Come up slowly and extend back like you’re practicing to do the limbo. Come up, then forward to your toes again, then reach for the sky once more. Squeeze those shoulder blades as you bring your arms down into a W (or L, or T… whatever floats your letter boat).
  • I like to finish with more neck translations/extension… since forward head posture is so damaging to our overall health & vitality and this little stretch helps prevent/reverse that.

These are simple stretches that work to undo the damage our modern lifestyle habits creates.

Stretch every hour for 30+ seconds. Can’t remember to do this? Set a little alarm on your phone.

 

3. Stress-Busting Breathing

This is my challenge. I often forget to breathe! (Not the “keeps you alive” kind of breathing… but the “keeps you chill” kind!) It’s easy to forget to center yourself when you have a to-do list a mile long and seemingly not enough time in the day! It’s why I do my best to incorporate this into my early morning routine, before the household awakens and attempts to throw me off course! I also practice this “chill breathing” at a few other key points in my day, like, on my drive to work, my drive home from work, and when I first go to bed. If I remember to do this at any other time throughout the day, I get bonus points.

You can google breathing exercises if you want, but you could also just keep it super simple by trying this: close your eyes, focus on your breathing, and try to slow it down as you calm down.  After 30 seconds of relaxing and being in the moment (just focusing on your breathing), you will most likely have returned to a place of calm. Even if you “can’t” relax, guess what? That deep breathing is still benefiting you! To find your breathing groove, place your hand on your belly and try to make your belly expand as you inhale… as opposed to shallow breathing that typically only moves our chest and shoulders.

Some people like to add a visualization to help them de-stress. I do this sometimes, too. “White in… black out.” White is purifying, healing, relaxation, happiness, positive energy, and God. Black is toxic, poison, stress, sickness, negativity, and all-things-bad. White in, black out. Good in, bad out. Pretty simple. 30 seconds. You can do that.

 

4. Disconnect and Re-Connect… Outside!

Step away from the screen… put down the phone… and step outside! Look around, look up, take it all in. The world is so much bigger than us! It’s definitely bigger than the screens we’re so attached to. Whether you’re in the country, a metropolitan city, or somewhere in between, connecting with nature each day is something that benefits us all. Maybe the only nature you can see from your concrete jungle is the sky. So be it. Take a moment to breathe it in and appreciate it. Listen to the birds. If you’re in your car, turn off the DJ babble, open your window and re-connect with the outdoors that way. If you’ve got grass anywhere near your feet… take off your shoes and wiggle those toes into the earth. It’s “grounding”. It’s also unpleasant if the grass is covered with snow & ice and it’s 15 degrees out. Wiggle your toes accordingly!

 

5. Gratitude & Giving

There is nothing that can shift your energy and lift your mood as much as a feeling of sincere gratitude. It seriously does change the frequency at which our cells vibrate to a healthier, happier vibration! How cool is that?! Just finding something to be grateful for on a regular basis can improve our health, decrease our level of stress, and change our outlook on life.

Closely related to gratitude is the action step of doing something for someone else. Compliment someone, send a thank-you, give a hug, pay for someone else’s coffee (or water, as per #1), rake a neighbor’s leaves or mow their lawn. You know what to do… just do more of it. Not only does it feel wonderful to receive surprise lovin’, it feels even better to spread the joy!

 

6. Move Your Way Out of  Stinkin’ Thinkin’!

In a bad mood? Stewing in negative emotions? Don’t just sit there and sulk. Put away the ice cream. Keep the passive-agressive drama & pity party off social media. Get up off your hind quarters and MOVE! If you have time for a quick walk, take one. Or just pick one movement you can do for 30-60 seconds and DO IT! e.g. Run (walk quickly) up and down a flight of stairs, do some squats, do some wall push ups, or jumping jacks, or running in place. If you’re at work, you might need to pull off these stellar ninja moves in the privacy of the bathroom! All movement helps. When you change your physicality you can change your mentality. Get moving! ‘Nuff said.

 

 

7. Take Your Supplements

I’m not going to get into a dissertation on which nutritional supplements to take or not take. For the most part, we should supplement only what we’re known to be deficient in. However, it’s pretty safe to assume that most of us living in North America can benefit from adding some foundational basics, like top-quality probiotics (and naturally, traditionally fermented foods); omega-3 essential fatty acids in a proper ratio to other omegas; a Greens mix to alkalize and provide superfoods & micro-nutrients; and something real simple like pure Apple Cider Vinegar for a shot of healthy energy and fermentation for your belly. Yes, there are a million more supplements to consider… take what you need to take to keep your body functioning at its best.

(If you’re not sure what you really need, we should talk. Helping people sort out their true nutritional deficiencies & requirements is something we do daily in our practice. )

The point is, it only takes seconds each day to add these nutritional complements to your routine, but their impact on your health over time can be profound.

 

 

I’d love your input… What do YOU like to do each day, to improve your health, that only takes a few seconds?

 

 

happy sunset leap

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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.

 

Quick & Easy Paleo Snack Bars

Yum!

Need a quick, easy snack idea… one that lacks grains, dairy, and all the toxic processed crud and sugar in mainstream snack foods?

larabar

 

We love Lara bars in the household, but don’t purchase them too often anymore.

Why? When we have them, we tend to eat them. A lot. Even when we don’t “need” to. In a family of 4, that can add up pretty quickly. Lara bars are not inexpensive when you buy them by the truck load!

Hence, do it yourself “Lara” bars!

Paleo “Lara” Bars

Ingredients:

1 cup raw almonds
½ cup raw walnuts
¾ cup pitted dates, packed
1 cup unsweetened dried apple slices
¼ cup raisins
1 teaspoon cinnamon
¼ teaspoon sea salt

Directions:

  • Line an 8×8 inch baking dish with wax paper so that 2 inches or so hang off each edge of the dish.
  • Place all the ingredients in a food processor (or the “dry” container of a Vitamix-type appliance) and blend until finely chopped and sticky.
  • Pour the mixture into the baking dish and cover with wax paper. Press the mixture down, using your hands, until smooth.
  • Lift the mixture out of the pan, using the edges of the wax paper, and place on a cutting board. Cut into 12 bars and wrap with wax paper or store in a glass container with a tight-fitting lid.
  • Store in the refrigerator.

Easy peesy. My home school students make these as part of their nutrition class! :)

What have you added to this basic recipe to make your bars even more dee-lish?

(We’ve added carob chips, dried pineapple, coconut flakes…)

We still don’t make these too often… or I’d just keep eating them! Can’t even blame it on the kids! They’re just too addicting!

 

 

 

Yes, it works!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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 Top 5 Regrets of the Dying… and the Living

When life was still easy!

When life was still easy!

 

By now, most people have heard of this article.

Palliative care worker, Bronnie Ware, wrote these “Top 5 Regrets of the Dying” as a blog post and it went viral. Millions around the world read it within a year. It hit a nerve… tugged the heart strings. She ended up writing a book about these 5 regrets.

It’s not all that surprising to see what made the list. We’ve heard some variation of these our entire lives, I think. (We just don’t always choose to pay attention!)

I had seen this list awhile ago. Then it re-surfaced when my dad was in assisted living, then in “hospice” care for those final weeks. I didn’t have the gumption to read it then.

I finally re-read it a few days ago and started thinking more and more about it. My mom and dad both had long, slow deaths. I’m sure they both knew what was happening… although we didn’t talk about it 100% directly… we kind of danced around it somewhat… which I can’t really explain. Nor do I care to try.

Nevertheless, seeing this list again made me think about my parents’ experiences with dying, and whether these things on the list were true for them. Were there more regrets? Less? Were there really even regrets at all… or had they accepted and embraced the events and choices of their past? Maybe they just saw some things as “it was the best we could do at the time.”

Regret doesn’t get us very far. It’s right up there with guilt. It doesn’t serve us well – it’s negative and toxic. Not something I would look forward to on my “death bed”. It’s not something I like NOW. And I DO already have regrets. When I hear all the “young” people talking about how they live with no regrets, I’m sometimes impressed, sometimes skeptical, and sometimes I just call flat-out bull poop wondering how on earth you could live this life and not wish you had made a different choice at some point in your history!

Yeah, yeah… I know what you just said. “If we didn’t make the choices of our past, we wouldn’t be living THIS life with these people and these circumstances right now!” Honestly, sometimes I’m OK with that idea!

C’mon. I don’t think that wishing you had done something differently makes you a horrible, weak, or”un-spiritual” person.

However, seeing that there are such commonly expressed regrets of the dying is all the more reason to take a look at life NOW… and see how these common regrets can possibly be ‘corrected’ or avoided.

Here’s the list that Bronnie presented, along with an excerpt from her book.

 

1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.

“This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honored even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. Health brings a freedom very few realize, until they no longer have it.”

2. I wish I hadn’t worked so hard.

“This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship. Women also spoke of this regret, but as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.”

3. I wish I’d had the courage to express my feelings.

“Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result.”

4. I wish I had stayed in touch with my friends.

“Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.”

5. I wish that I had let myself be happier.

”This is a surprisingly common one. Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content, when deep within, they longed to laugh properly and have silliness in their life again.”

 

moms hospital room

I know for my mom, she probably wished she had expressed herself a bit more. I think she had a pretty thick scar on that tongue of hers from biting it so often!

The day before she passed, she really wanted to share 2 things:

1) She really urged me to “just enjoy my children… truly enjoy them.”

2) If you want to “be happy”, you have to “choose” to be happy… over and over, no matter what.

In hindsight, I’m sure the advice on children had to do with her losing her son, my brother, at an early age. And maybe from her perspective, she didn’t spend enough time with me because she worked so much… BUT, it’s interesting, I don’t see it that way. My mom was always there, or I was (almost) always with her at work.

The choosing happiness part, again, resulted from her losses in life. She told me that this was how she eventually recovered from the loss of her child.  She consciously decided to “choose happiness because it just felt better to live that way.”

I don’t know about regrets with my mom. She never mentioned them. She seemed to be happy for the 39 years I knew her, although I know she was so sad to be “leaving”… and missing Dad, me, and those cherished grandchildren of hers.

 

mom with grandkids

I also recently discovered that there may have been another child before my mom met my dad. Maybe she had some regrets there. I don’t know because she never spoke of giving a child up for adoption.

 

mom dad wedding

 

With my dad, I know he regretted working so much. He worked his entire life up ’til a year before he passed. In the final years, though, he “had to”. Which leads to something else I think he regretted – some of the financial decisions he made. Even in his final weeks, when his mind was ‘failing’ (?), he would express stress over finances… and work.

With both of my parents, I’m sure they regretted not being there with my brother the day he drowned. But, really… what on earth are you going to do with that?! Accidents happen. I’m not sure where they stood with that on their ‘death beds’. I’m just glad they’re all together again.

Dad regretted not traveling more. It was one of his great passions. When Mom got sick, they had to put plans on hold. After Mom died, and his health was getting worse, he really wanted to see a few of the places that topped his list. Unfortunately, by then, his funds were drying up from all the medical expenses… and then he just couldn’t get around as easily. I hope he has the perfect view of Alaska now. And Europe. And the Wellington Canal! (Really.)

I’m sure he had some regrets about his (lack of) relationship with his siblings. I know he regretted not being “nicer” to my mom at times… although he loved her passionately, sometimes we’re tough on those we love the most. Or so I’ve heard.

I don’t know if either of my parents had any regrets regarding their health. I mean, I’m sure they “wished” they didn’t have cancer. But I don’t know if either regretted certain treatment choices they made or didn’t make. They never mentioned it.

 

dad in hospital

I already have regrets. Maybe that’s not even the right word, after all. Maybe it’s just… “I already have a list of things I wish had gone differently or wish I had made different choices about.” It’s just a word. The feelings are probably quite similar. Part of me thinks that, the longer you live, the more “stuff” happens… and you might not always have the most pleasant feelings about it!

I regret that I “have to” work so much at this stage of the kids’ lives. I regret that we haven’t traveled as much as I’d like while the kids were/are young. I regret that I didn’t spend more time relaxing with and talking with my dad this past summer. I regret that I’ve lost touch with some people over the years. I regret that I’m not more independent in some areas. I regret that I’ve taken the path of being a “pleaser” and putting other people’s feelings before my own. I regret allowing the circumstances to develop that lead me to feel unappreciated. I regret feeling afraid to speak my mind. I regret some of the big financial decisions we’ve made. I sometimes regret that I trusted some people that should not have been trusted and looked the other way when I shouldn’t have… but I’m working on that one. Forgiveness is a tough pill sometimes!

(Mind you, my list of GREAT things is much, much longer!)

So what can we do to live a life that brings us to the end of the road with no regrets?

Clearly, I don’t have the answer! Although, I think part of the solution is to cut ourselves some slack.

I feel that, right here, right now, there ARE some things that just have to get done. There ARE some things that have to be put off. It’s not always “settling” or “living in tomorrow”. Sometimes, it just is what it is. I think what’s most important is who we ARE given our current circumstances. Are we being the best version of our highest selves? Are we loving God and loving others? Are we simply just trying to be a good person and be good to others? Are we consistently painting the vivid picture in our mind’s eye of what we truly desire… and doing our best to feel good and stay positive, grateful, and optimistic? Are we at least getting it “right” most of the time? Some of the time?

I’m working on forgiving myself for poor choices of the past and embracing the moment now, as best I can… even when the “now” doesn’t feel all that great sometimes. When I can change it, I will. If I can ‘control’ it, I do. Either way, I choose to have faith… and I choose to be happy. Thankfully, I’ve become better and better at creating “moments” with my kids – realizing that will all go away too quickly. I’m doing what I can to make NOW as good as it can be.

Why wait until we’re “dying” to intentionally create a life that avoids the most common regrets?

 

mom dad me walkathon

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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 Very *Direct* Doctor

Great doctors start young!

Mondays are a crazy-busy day in our practice. Crazy-good… just busy from the moment we open the door.

At one point in mid-shift yesterday, I ran upstairs to grab a file I needed… ran through one of the rehab rooms… and saw this…

 

playing doctor

Daughter (Doctor) is doing a “consultation” with son (patient).

It was one of those strange moments when, because I was in a hurry, I didn’t really register what I heard them saying until we were home a few hours later.

The scene just looked so cute, though, that I grabbed my phone and took a quick photo!

Couple-a-nutballs, these two are.

Their dialogue went something like this:

 

Doctor: So, tell me what’s going on.

Patient: (In a very whiny voice) I hurt EVERYwhere… ALL the time!!

Doctor: Tell me about your diet.

Patient: I like to eat ice cream, spaghetti, cookies… and chocolate.

Doctor: That’s the problem right there. That’s all inflammatory food. It’s all sugar. Clean up your diet. Your brain can’t work right ’til you do… and you’re gonna’ hurt until you clean it up. Got it?

 

The End.

 

When I asked them about it later, they told me they were just messing around with different scenarios, different types of doctors, different types of patients with different symptoms… and I just happened to stumble upon the scenario with the junk-food eating patient who can’t figure out why he has chronic pain!

Gotta’ love home school!

 

If you notice a change in my bedside manner anytime soon, perhaps I’m taking advice from my 12-year old!

 

Welcome to our life behind the scenes!

 

 

 

 

After 48 Hours!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 20 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.

 

Wraps don't replace working out - they enhance your results!

 

 

 

 

 

 

 

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So, here we are…

dad

 

dad

I haven’t wanted to write this update. Or, to be more accurate, I’ve been procrastinating and avoiding it.

But if I don’t write this, I don’t think I would ever write anything on this site again… because this needs to happen first in order to “clear the air” in my heart and in my head.

I’ve decided that I’m still a writer, so I need to write!

 

My Dad died at the end of November.

His obituary: http://www.geraldasmith.ca/memsol.cgi?user_id=1465873

We all knew it was coming, right? He had lived with cancer for almost 14 years… in his bones for 3.5 years.

I went through this with my mom exactly 7 years earlier.

That should mean I was somewhat prepared, right?

No.

When I sit down and actually reflect upon the last few months of his life, it was pretty brutal. In the last update I gave, we were just starting to deal with some *confusion* issues. That progressed into a rotten condition. He was moved into a hospice-like facility for his final 6 weeks or so. I visited often… and it scared the crap out of me every single time I did. I never knew who I’d be talking to when I was with him. It was just awful.

The physical wasting was painful to witness, too. But at least they seemed to help keep the pain relatively under control for him.

It was the mental/emotional side that just really threw me for a loop. Did not see that coming. In hindsight, I think I really said good-bye to my Dad almost 2 months earlier.

It just sucked.

It just sucks.

While he was still here, and for the first several weeks after he was gone, I really struggled with guilt. I wasn’t the highest and best version of myself while he lived with us all summer, or when he first moved into assisted living after that. I was too stressed and it played out as not being as thoughtful as I could have been.

To everyone else, I was a peach of a daughter. I took care of him, cooked meals for him, took him with us to all the kids’ practices and events, took him to the grocery store, helped him up and down the stairs, took care of his dog… yep, I was a real peach.

Anybody could have done that.

He just wanted me to sit down and talk to him.

Why couldn’t I just put all the crazy day-to-day things on hold a little bit and just BE with him more? I don’t know. Would I have dropped everything had I known he wouldn’t be here to talk to or hug just 3 months later? I don’t know. You would think so… but I just don’t know.

Something finally washed over me about 5 or 6 weeks after his death. God knows. He knew. He planned this. I’m not saying He specifically planned for me to be stressed, and short on time, and wigging out about our finances, and destroying our septic system so that we only had one functional bathroom, and feeling pulled in too many directions, and feeling guilty as a result. But it’s all in God’s plan.

I have to go with that.

My Dad knows I loved him. He knows it now more than ever.

Most of the time I’m “OK” with it all. It’s part of life.

Right now, it’s one of those days where grief sneaks up on you and kicks you hard in the back of your knees… and they buckle. Without warning. The tears flow.

I miss my Dad.

I miss my Mom.

I miss my brother.

They’re all gone.

mom and dad

That one threw me for a loop as well. I didn’t anticipate how alone I’d feel, even with children and a husband. It’s different. There’s no one to share stories about “back in the day” with anymore. Well, at least not anyone who really cares! I think that parents are quite possibly the only people who unconditionally love you. I’m sure there are exceptions, but I feel that that type of love is gone now.

They’re together. That part makes me happy. It probably doesn’t work this way in Heaven, but to make myself feel better about things, I like to think this way: since Dad passed, they all got to celebrate Christmas together, and my mom & dad’s 50th wedding anniversary, and my brother’s birthday, and soon, my Dad’s 80th birthday. A few days later, I’ll celebrate mine without them.

It’s all just different.

My parents made the big holidays and the little holidays special with their little touches of thoughtfulness. After Mom was gone, Dad tried so hard to fill her shoes with the cards and gifts. Kinda’ funny… he wasn’t always too good at it. But he would buy me flowers for Valentine’s Day, and my birthday and Mother’s Day were more important to HIM than me! He just wanted it to be special for me.

I miss that guy.

 

 

The night he died, I had a very profound realization come over me.

For months… years, really… I’ve been caught up in the cancer, the pain, the medications, all the asinine things I heard in the cancer clinic and other doctors offices, the tests, the results, his accommodations and moving him 5 times in 2.5 years, selling his belongings, his finances, and eventually his prognosis and mental condition near the end.

Within seconds of witnessing his final breath… it was all gone. I was overcome by the enormity of what had just ended. Those stupid stressful details didn’t matter a lick. This human was gone forever. My Dad.

The magnitude of this man’s life was profound. I had vivid images of him as a child, as an elementary student, as the star athlete, as an officer in the Air Force, as high school teacher, as a coach, as the man who fell head over heels in love with my Mom and never left her side, as the loving dad… as the devastated dad who found his own son’s lifeless body in the lake after an accident, as the man who carried on – trying to make life as good as possible for his other child, as the man of principle and integrity who never gave up, as the manager, as the adoring grandpa, as the man who missed his wife so terribly much after she left, and as my lifelong rock – the man I could always trust, the man who would always be there for me.

It was just all gone.

An entire life of 79 years. Gone.

I’m not sure why that consumed my thoughts, but it was visceral. Still is.

 

IMG00557-20130616-1213

It has been almost 3 months since he passed. I think of him every day. Most days are good and I’m grateful for the parents I had and the life we shared together.

This life thing is bittersweet. Growing up can really suck!

I’m OK, though. Time heals. I know the edges of the pain will soften. I know I’m OK. Sometimes I’m just more sad than others.

I’m thankful for my family and friends who have walked with me on this leg of the journey. Just like what happened when my mom was dying, there are people that just blow you away with how they rise to the occasion to be there for you. Some of the people were the same ones who were there for me when it was mom’s journey… and some brand new ones surfaced this time.

Those are some deep bonds that I’ll cherish forever, too.

 

I’m not going back to re-read or spell check or edit any of this. I just needed to get it off my chest. I don’t even want to see what I wrote!

From now on, you’ll probably just hear me talk about the good ‘ol stuff like health & wellness, nutrition, exercise, weight loss, toxicity, home schooling, health coaching, travels, field trips, and my uber-exciting day-to-day adventures!

If you actually made it this far, thank you. You are quite possibly a saint!

God Bless.

Colleen

 

rt nice pic

 

 

This is Happening TODAY! Kick That Sneaky Little Habit!

halloween candy

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…

 

SID_Livestream_Header_960x250

• 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!

 

book cover image

 

 

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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Taking The Mask Off Sugar! {A Special Event}

jj close up

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!

book cover image
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

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 logo

 

 

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

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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