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.

Could Food Intolerance Be The REAL Cause of Weight Gain {FREE Book Offer!}

female with healthy foods

female with healthy foods

Here’s a question for you: If you wanted to be your leanest, fittest self and follow the healthiest diet in the world, what would you eat?

You’re probably thinking egg-white veggie omelets, maybe some Greek-style non-fat yogurt, low-calorie whey protein shakes, and perhaps a soy-based veggie burger on a whole-grain bun.

Truth is… these so-called “healthy” foods could be making it more difficult for you to lose excess weight. In fact, they may be the very cause of your weight gain in the first place!

Sadly, you might be eating these and other foods regularly, thinking you’re doing the right thing. You may not even really enjoy some of them, and only choose them because you are “supposed to.”

How disappointing to discover you’re doing everything “right” yet nothing is working!  The scale won’t budge, your pants won’t zip, and you frequently feel tired, moody, and achy.

According to my long-time colleague, Celebrity Nutrition and Fitness Expert JJ Virgin, foods you think are healthy could be sabotaging your weight-loss efforts. She says food intolerances become the hidden source of weight loss resistance for many people. She’s absolutely right!

We’ve been helping people identify their food intolerances through functional lab testing in our office for years now… and helping them correct the underlying problems so things work properly again! More on that below…

Here’s the real clincher: When you ditch even just a few of these so-called healthy foods that may be causing intolerance, you can lose up to seven pounds in seven days!

Sounds amazing, but could it really be THIS easy? I caught up with JJ and asked her some important questions to learn more:

————————————————

What are food intolerances?

Food intolerances are a series of physiological responses that your body has to certain types of food. They are NOT the same as allergies. Most people test negative for food allergies, but most people have at least one type of food intolerance, and many have several.

Food-intolerance symptoms vary from person to person, but the most common include bloating, gas, indigestion, fatigue, mental fog, irritability, moodiness, and weight gain. If you’re eating foods that your body can’t tolerate right now (for a variety of reasons), you’re likely to gain weight, feel crummy, and look years older than your actual age.

You argue calories aren’t the most important factor for fat loss, but that seems contradictory to what other experts claim. So what does make us fat?

It isn’t calories. It isn’t fat. It isn’t protein. It isn’t even carbs. Sure, those things can be important. But you can count them, cut them, skinny them, and swap them all you want, and you won’t lose weight if you’re eating foods that your body can’t handle.

The key to weight loss is avoiding and overcoming food intolerance.

How does someone find out if they have a food intolerance?

(Like I mentioned, there ARE very precise “specialty” lab tests you can run to specifically test several dozens of real, whole foods… “healthy” foods. But if you’re not up for that right now, you can do a simplified version on your own.)

You can “test” your own body by pulling 7 of the most highly reactive foods from your diet for three weeks and then “challenge” your body by adding them back one-by-one to see how you feel and how your body reacts. When you challenge these 7 common highly reactive foods, most people discover one or more of these foods cause a variety of negative reactions.

gluten

So what are the seven Hi-FI (food intolerant) foods you recommend dropping?

  1. Dairy
  2. Eggs
  3. Soy
  4. Gluten
  5. Peanuts
  6. Corn
  7. Sugar and artificial sweeteners

 

dairy and eggs

Where can people find out more about this process?

I’ve studied fat loss, weight loss resistance, and food intolerance for more than 20 years. From that research came The Virgin Diet book.  I’ve helped hundreds of physicians expand their knowledge of nutrition and weight loss, and I’ve helped thousands of folks gain fast, lasting fat loss. I’ve shared some of my greatest success stories throughout The Virgin Diet.

Clients who have struggled with their weight for years suddenly begin losing weight when they ditch highly reactive foods. People who struggled with acne, arthritis, joint pain, mental fog, fatigue, and a dozen other complaints suddenly lose their symptoms. Their skin clears up, their hair looks shiny and full of life, and they appear 10 years younger. That is their success story, and it can be YOURS.

But fast fat loss doesn’t really matter until it becomes lasting, right? This book shows you how replacing 7 highly reactive foods with low-reactive foods can help you become your leanest, healthiest, most vibrant self.

You’ll learn where these 7 foods hide (some of them will shock you!) and easy lateral shifts to replace them.

Why not give it a chance? Three weeks, 7 foods – the results are going to astound you! Get ready to redefine your “new normal” and take your fabulous to new levels.

Grab a copy of The Virgin Diet paperback for FREE!* (Plus: Get over $35 In Gifts)

*The Virgin Diet retails for $16.99 plus S&H, but I’ve decided to GIVE you a copy! (Limit one per customer.) All I ask is that you cover shipping & handling  — just $6.95 anywhere in the USA.

———————————————-

Sounds pretty fantastic, doesn’t it?!

I love JJ’s work! She’s right on target with her science, but is able to break it down to easy-to-understand terms and action steps that deliver RESULTS!

I highly recommend that you take her up on her FREE book offer! It’s one that you will find yourself pulling off the shelf, even months down the road, and making reference to it over and over.

***

 

If you are interested in more advanced food sensitivity/intolerance testing, please connect with me via email at trombley68@gmail.com . In our wellness practice, we recommend a very specific blood test & functional laboratory (it’s a finger prick – you can actually do it yourself at home!) that tests 96 different whole, real foods for YOUR immune response to each! This test is extraordinarily beneficial… whether you’re trying to lose weight or figure out why you haven’t been able to… or you have an autoimmune condition, chronic pain, migraines, digestive issues, brain fog, hormonal imbalance, hair loss, arthritis, sleep dysfunction… or you just want to maximize your health & energy!

“Don’t Guess…. TEST!”

This test will tell you exactly what your immune system is not responding favorable to right now. The foods you thought were healthy could be causing systemic inflammation and triggering the vicious cycle of the physiological stress response.

When your order your test by January 31, 2016, I will include your follow-up phone consultation, test report, and strategy session (up to 30 minutes) at NO cost!! This is a value of $95! Do NOT delay!

Contact me ASAP for test pricing.

 

 

corp with site

 

 

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. Personalized distance programs are available.

 

 

 

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

 

 

 

 

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?

 

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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.

 

 

 

 

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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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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 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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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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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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Where To Start When Your Health Is WAY Off Track

Where to begin rebuilding your health?

 

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

Maybe you’re there.

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

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

That’s what worked for me.

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

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

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

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

 

1. Fuel up with healthy foods first.

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

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

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

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

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

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

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

 

2. Become an active mover.

This area is easier to describe. Start moving!

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

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

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

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

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

Motion is life!

 

3. Schedule your priorities and “me time”.

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

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

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

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

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

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

 

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

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

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

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

You can do this!

 

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

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

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

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

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

 

 

 

 

 

 

 

 

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25 Ways To Reduce Your Toxic Nutritional Intake

cupcakes

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

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

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

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

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

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

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

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

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

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

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

 

25 Tips for Transitioning Away from Nutritional Toxicity

 

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

 

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

 

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

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

 

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

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

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

Always remember your goal… better health.

 

 

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

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

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

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

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

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

 

 

 

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

Sweets, Treats, and Tasty Toxins

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

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

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

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

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

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

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

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

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

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

10 Ways to Reduce Sugar in Your Diet

1. Stop Buying Processed Foods

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

 

2. Switch Your Focus At Breakfast

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

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

 

 

3. Must There Always Be Bread & Starch?

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

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

 

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

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

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

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

 

 

amasai cultured dairy beverage breakfast smoothie

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

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

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

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

 

 

5. Avoid Flavored Yogurt

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

Back to the sugar issue, though…

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

 

6. Don’t Forget About Beverages

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

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

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

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

 

 

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

 

9. Substitute With Stevia or Xylitol, Not Artificial Sweeteners

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

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

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

 

 

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

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

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

 

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

 

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

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

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

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

 

 

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Kids’ Nutrition – Hitting The High Notes

The Truth About Nutrition

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

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

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

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

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

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

That’s OK.

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

Nope. They’re not perfect.

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

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

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

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

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

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

But that’s just my issue!

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

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

It’s a work in progress.

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

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

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

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

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

These are just “normal” choices for them.

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

 

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

The “High Notes”:

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

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

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

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

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

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

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

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

Ka-POW!

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

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

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

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

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

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

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

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

 

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

One can only hope!

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

 

 

 

 

 

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

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

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

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

 

 

 

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Why We Should Add Fermented Foods To Our Diet

Fermented Foods & Gut Health

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

Digestive health is a big deal.

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

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

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

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

The Power of Sour

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

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

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

Some of the Many Health Benefits of Fermented Foods

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

 

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

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

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

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

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

Additional Benefits of Fermented Foods

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

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

The Tradition of Fermented Foods

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

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

 

amasai cultured dairy beverage breakfast smoothie

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

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

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

Foods:

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


Beverages:

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

 

“Supplements”:

 

 

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

 

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

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

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

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

 

 

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When You Just Can’t Seem To Lose Weight

Gain Health in order to Lose Weight.

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

“I’ve tried everything!”

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

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

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

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

Great point!

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

 

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

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

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

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

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

The biggies:

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

 

Starting Point Recommendations:

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

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

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

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

 

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

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

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

 

Then, we get into Exercise.

The most common shortcomings I hear regarding exercise are:

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

 

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

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

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

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

 

 

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

The Next Layer…

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

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

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

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

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

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

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

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

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

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

 

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

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

 

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

 

 

 

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

 

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

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

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

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

 

 

 

Yes, they really DO help!

 

 

 

 

 

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{Time Sensitive} Do You Have The “Right” Tools For Health & Weight Loss?

VirginDiet Toolkit

If you ask my friend and colleague, NY Times bestselling author JJ Virgin her #1 question she would pose to those trying to lose weight, she’ll answer:

“How LONG have you been TRYING?” 

(Too long, right?) 

JJ is offering something incredibly useful and valuable to you to make it EASIER.  She has gathered her most powerful tools, put them in the NEW Virgin Diet Toolkit .

This is truly the most comprehensive package I’ve seen to help you succeed quickly AND in a very healthy way…  and it’s UNDER a hundred bucks.  $97.

CDs, DVDs, workbooks, guidebooks – AND access to her private Virgin Diet Online Community…BUT DO NOT DELAY ON THIS – IT ENDS 2/23.

 

So stop and ask:  How do you feel?  Wish you had more energy?  Wish you were thinner?  Are you navigating health issues like autoimmune, thyroid or diabetes…. or belly fat? (YES, that’s a health issue.)

The thing is, wishing is not enough to make a change.  You get that, right? You need the tools – and you need a Community.  Because Life is TOO SHORT to not feel good… and look good… and “function good”.

 

JJ has diligently gathered the most powerful set of tools out there to support you on your journey to better health and a better body.

Why?

Because she helped a MILLION people lose weight last year on The Virgin Diet!! And, if this very DIFFERENT way to lose weight and live life  did that in one year…  what could happen in year two??? 

So, JJ wants everyone to know that The Virgin Diet Toolkit is something you CAN afford – and something you CAN do. 

You CAN do this … you can get started IMMEDIATELY.  For less than a hundred bucks YOU CAN DOWNLOAD all of the tools – but it ends 2/23. 

 

*****

P.S.: Just to make this even more enticing, to help you take ACTION, I’m throwing in another fantastic bonus from me, personally. 

For anyone who orders JJ’s toolkit through my site (my link), I am giving you a $195 service from our Wellness practice!! You will receive a complimentary Metabolic Assessment & Functional Health Lifestyle Assessment, as well as a 30-45-minute follow-up Doctor’s phone consultation.

(These assessments and the phone consultation can be done from anywhere… no need to come to our practice! The blessings of technology!)

These assessments address your overall health and begin to uncover metabolic, hormonal, and nutritional imbalances, and pin-point specific risk factors for conditions like thyroid imbalance, gut permeability, specific food sensitivities, blood sugar dysregulation, adrenal fatigue, cellular toxicity, chemical sensitivity, and more.

In your follow-up consultation, we will discuss your assessment results, as well as specific recommendations for a “game plan” (personalized recovery protocol) to move you forward with your health.

Yes, this is FREE for those who purchase JJ’s toolkit through my site!

*****

Need to know more?  Here’s the list of what comes with the Virgin Diet Toolkit:

 

* The Virgin Diet Cheat Sheet + The Starter video to help you start RIGHT NOW
* The Walking Tour 4 Audio Set to see how JJ works with her personal clients
* The Walking Tour Guidebook
* The Virgin Diet Workbook to accelerate your progress FAST by journaling
* The Quick Start Guides (Vegan, Sports, Holiday, Dining Out, Travel and more)
* The Virgin Diet Shake Recipe Book (with 50 Virgin Diet Shake Recipes!)
* JJ’s Fast Fitness Companion Guide
* The Fast Fitness 2 Video Set (worth $79.95)
* A LIVE Bonus Call with JJ, where she answers all of your questions LIVE

PLUS OVER $700 in Bonuses, including:

+ One year of access to JJ’s Private Virgin Diet Online Community
+ The Virgin Diet Collaborative Cookbook
+ Gut Health Solutions – Donna Gates video
+ How to Release the Weight You Hate and Keep it Off Forever Video (John Assaraf )
+ Sleep Well Solutions Video
+ Breaking through Weight Loss Plateaus Video
+ Real-Life Success Stories
+ Bonus Transcripts
+ Dishin’ it with Leanne & JJ – 7 Video Set & Workbook

 


Are you ready???   Tired of being sick and tired – and hating how you look?


Here’s to the incredible NEW you, just around the corner, one week away.  Take a look at JJ’s toolkit… today!

 

*Remember, the offer ends 2/23/2014!!

 

 

 

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

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

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

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

 

 

 

 

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Why Our Grandparents Didn’t Have Food Allergies & Sensitivities

The Truth About Health

 

 

When you were a kid, do you remember so many other kids (or grown-ups, for that matter) having food allergies and food sensitivities? I sure don’t.

How about your grandparents and great-grandparents? If you ask them about this sky-rocketing “epidemic” of food “allergies” and sensitivities, they’ll tell you they didn’t exist back in their day. Yet we’re seeing a trend that’s on the rise and shows no signs of slowing down.

What started out as the occasional peanut or shellfish allergy has relatively quickly expanded to issues with conventional milk & dairy, modern soy, food coloring, conventional grains/wheat, gluten, corn, eggs, and so on.

So why didn’t our grandparents and their cronies have food allergies? There are some simple premises… but first, we should consider the differences between a food allergy and a food sensitivity.

Food allergies are better understood by mainstream medicine (than food sensitivities) as a rather black and white relationship between certain foods, and the immediate response by one particular component of the immune system.

Percentage-wise, far more people actually experience food sensitivity than allergies. Sensitivities are more chronic in nature, involve different components of the immune response, and can be tricky to identify since they don’t always cause an expression of symptoms immediately following exposure to certain foods… like allergies do.

Food sensitivities (and even intolerance) are directly tied to gut health and an immune response that can lead to an autoimmune condition.

When people come to us with an enormous list of foods they can apparently no longer eat as their “allergy” test indicates, I always think about their intestinal barrier being compromised. This is particularly true if they tell me the number of foods they’re reacting to is growing over time.

Increased intestinal permeability can create a situation where the immune system reacts to seemingly “everything” we ingest, as food molecules that are too large to pass through our intestinal villi (in a healthy situation), are now passing through prior to proper breakdown. The immune system will react time and time again to this apparent “attack”.

The tricky part when it comes to recognizing that you’ve got a serious problem is, you may or may not feel gastrointestinal symptoms, or any symptoms at all, right away. It could happen hours or days after your ingestion of the trigger foods, so you don’t even connect the dots.

You might have predictable symptoms of GI distress, or you may have headaches, or a chronic skin condition, or chronic pain, or brain fog, or hormonal imbalance, or thyroid disorder… the list of potential manifestations is virtually endless.

 

The 3 basic keys to recovery are:

1) Properly identify the problem – a functional healthcare practitioner will help properly identify the issue, perhaps with the help of advanced/functional laboratory testing;

2) Stop the attack by removing the biggest “trigger” foods and upgrading to an anti-inflammatory, autoimmune diet; and…

3) Simultaneously do the work necessary to heal the gut. Any recovery approach that only focuses on changing the diet is incomplete. You must take the steps necessary to heal the intestinal barrier as well.

 

So, what are some of the reasons why our ancestors of just a few generations ago didn’t experience issues with food the way we do nowadays?

 

1) They ate REAL food.

This is a simple one. We didn’t have “factory foods” and “Frankenfoods” until much more recently in our timeline. You simply ate what you grew, gathered, hunted, and caught. Food came from farms, or farm markets (in the early 1900’s), and the “wild”.

 

2) They ate whole foods.

(Not from that fancy grocery store with the same name, either!) They ate what was available – all of it. This included organ meats, mineral-rich bone broth, full fat, and the yolks AND whites of the egg. Whole foods means they ingested an entire array of nutrition from their food.

 

3) They didn’t eat GMO’s, hormone & steroid-injected foods, radiated food, additives, stabilizers, and artificial ingredients.

Food was not yet being chemically treated and drugged with a plethora of additives, antibiotics and hormones to help preserve shelf life and maximize profits for massive food manufacturers and agribusiness. Food was still just food. They ate real sugar, but far less of it than we do. They didn’t have sugar and it’s chemical imitations in virtually every single thing they ingested.

 

4) Their wheat was different, and so was their exposure to gluten.

In addition to the breakdown of our intestinal barrier due to various modern lifestyle issues, there’s an issue with the type of wheat and amount of gluten we’re exposed to now. Again, our massive agribusiness has created many changes that result in more food being produced, often with less nutritional value and greater toxicity. The hybridization of wheat has created enormous changes in the amount of gluten we’re now exposed to.

 

5) They ate fresh and seasonal food.

Food preservation was more primitive (and natural… and healthy). Their foods didn’t have shelf lives of 2 years due to artificial & chemical preservatives. Whatever was in the garden or gathered from nearby trees and shrubs, was what showed up on the table. Nobody was shipping produce from Ecuador for their consumption. Eating food that’s in season is eating with nature, not against it.

Along the same lines, they ate food when it was available – no dieting or calorie counting! One could argue that they ate according to their bodies’ true needs. Funny… no calorie counting, no dieting, no “points” systems for foods… and no obesity epidemic.

 

6) They cooked food at home, using traditional preparation methods.

Well, there weren’t too many other options available! Buying factory foods and processed foods was not an option, microwaves didn’t even exist, and eating out was either unavailable or a rare luxury. Little did they know how lucky they were!

 

7) They didn’t take drugs to the extent we do.

A few generations ago, people weren’t running to the doctor for every little symptom… nor were they drugging everything in sight. There was a greater tendency to utilize the services of a medical doctor more “appropriately” – for true emergencies and traumas.

They didn’t receive dozens of vaccinations within their first years of life… or ever, for that matter.

A symptom meant something needed to be tended to or fixed, not covered up. (Or, it might also mean they needed to “suck it up” and toughen up!) When they got a fever, they rested and waited it out. When they felt sick, they ate broths and soups, and rested. Many will tell you they used various herbs and remedies passed down to them. They somehow managed to survive without WebMD, Dr. Oz, and the ginormous pharmaceutical industry. Their food and their common sense was their medicine.

 

8 ) They spent more time outside.

Listen to their stories – they weren’t sitting inside watching TV, playing their video games, or surfing the internet. Their play took place outside… in the sun… without sunscreen. Not only were they making vitamin D, they were experiencing more balance with nature than our modern generations.

 

9) They sat less and moved more.

Times have changed – some for the better, some for the worse. Advances in technology have ushered in many blessings, but with accompanying curses as well. We sit more than ever before. Our grandparents and great grandparents moved more, both in work and play. ‘Twas the nature of the time.

 

***

Sure, these are generalizations. Sure, there are exceptions.  But this is a good starting point for our conversation… something to think about.

And, no, I don’t believe it’s simply an issue of “better diagnosis” now. (If anything, we diagnose & label TOO much now!) Taking all things into consideration, it simply appears that our modern lifestyle choices have created this monster epidemic of food sensitivity.

***

 

So, what on earth do these things have to do with food allergies, food sensitivities, and gut health?

The choices we make in nutrition, movement, mindset, and rest affect every cell in our body. The more toxic and deficient our choices, the more breakdown we can expect.

We can see this manifest itself in the gut-immune response in the case of food sensitivities.

When our choices in nutrition, for example, are pure and sufficient, we have healthier functioning cells (and thus healthier organs and systems), less toxicity, less inflammation, less tendency for autoimmune responses & sensitivity to food, and less breakdown overall.

 

Our choices matter.

 

If you’re still blessed to have grandparents and great-grandparents here, can you let them know I’ll be over for dinner soon? Thanks!

 

 

 

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

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

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

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

 

 

 

 

 

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Upgrading Foods By Adding Cultured Whey: Upgraded Sauerkraut

Upgrade Your Veggies

Culturing and fermenting foods such as cabbage for sauerkraut, cucumbers for pickles, and beets for kvass, and other veggies for kimchi has a long, rich history of use around the world.

The culturing process essentially unlocks key nutrients while adding even more nutritional power to the mix. Culturing and fermenting takes an already-healthy food – like a vegetable, for example – and “upgrades” it.

Liquid whey has been prized for thousands of years as a healing and restorative beverage and earned the nickname “Liquid Gold”. Even Hippocrates, the “Father of Modern Medicine” spoke of the many health benefits offered by whey.

Enter Suero Gold liquid whey beverage by Beyond Organic.

Suero is a certified organic whey from GreenFed cattle (never grains) that lack the damaging A-1 casein protein. The liquid whey in Suero has also been traditionally cultured, maximizing its already impressive health benefits.

Suero is rich in energizing B vitamins, electrolyte minerals, and gut-friendly probiotics and enzymes, making it a true live,  “functional” beverage with massive healing properties.

“Sports” drinks and “energy” drinks don’t even compare.

 

Here’s a bonus…

Suero Gold has uses beyond just a health-enhancing beverage.

At a time when we could ALL use more beneficial foods in our diet, and some dedicated “gut restoration” practices, it’s important to see how simple it can be to add more cultured and fermented foods to our life.

On a side note: What benefits your “gut” benefits your brain. Science continues to demonstrate that the two go hand-in-hand.

 

Cultured whey is ideal for adding probiotics, enzymes, vitamins, and minerals to the foods we eat. Here are some examples of how we could use liquid whey, like Suero Gold, as more than just a beverage:

1. Culturing foods – instead of using water as the liquid of choice for our sauerkraut, pickles, kvass, kimchi, or other traditionally prepared cultured & fermented foods, use Suero Gold instead.

2. Smoothie base – this is a simple way to ensure that your family is adding more liquid whey to their diets. Instead of water, and especially instead of conventional milk, yogurt, or juice, start with Suero Gold as a base to build your smoothie upon.

3. Soaking & Sprouting – soaking and sprouting nuts, seeds, and legumes is a traditional method for unlocking valuable nutrients and making these foods easier to digest. When you use cultured whey for the ‘soak’, you further enhance their digestibility by adding additional probiotics and enzymes.

(Note: Get with a functional healthcare provider to be certain that you can truly tolerate nuts & seeds. You may need to focus on gut restoration first.)

4. Soups & Stocks – these foods can already serve as powerhouse staples in our diets, especially when you’re talking about traditionally prepared bone broth. When you simply add cultured whey to soups and stocks, their health benefits are maximized.

5. Liquid base for cooking – depending on the type of dietary approach you’re following, you may or may not consume rice, quinoa, pasta, and other grain-based foods. If you are consuming these, consider cooking these foods in a base of cultured whey to make your (hopefully) healthy carbohydrate choices even healthier.

(Again, get with that functional healthcare provider to be certain your body can handle these types of foods. It’s more than just a gluten issue.)

6. Breads & other baked goods – along the same lines, if you are consuming these foods, you can make a simple upgrade to their nutritional quotient by replacing all (or some) of the water in the recipe with liquid whey.

7. Dressings, Sauces, Dips, Condiments – experiment with making your own beneficial ‘condiments’ by incorporating liquid whey in the recipe. The conventional versions found on mainstream store shelves are essentially toxic sources of additional calories, sugars, and artificial ingredients. It’s pretty easy to make an upgrade here!

8. A Healing Tonic – what a perfect elixir to have on hand when a family member is under-the-weather, has an upset tummy or other digestive issue. The hydrating benefits of liquid cultured whey are obvious… but the incredible boost of health restoring probiotics and enzymes really seals the deal.

 

Here’s a simple, upgraded recipe for sauerkraut from Jordan Rubin, founder of Beyond Organic.

Recipe for “Suerokraut”

  • Pour 8 oz. Suero Gold into a high-power blender
  • Cut one head of organic green &/or red cabbage into 2-4 oz. pieces and add to blender
  • Blend on high until desired consistency is achieved
  • Pour blend into covered and sterilized glass jar and store in a cool, dry place for at least 3 days
  • Refrigerate Suerokraut and enjoy as desired

 

** The same recipe can be used for culturing pickles, beets, carrots, peppers, and other veggies of your liking.

 

Your belly & brain thank you!

 

 

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

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

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

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

 

 

 

 

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