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Sugar Intolerance

 

Could sugar intolerance which is your inability to metabolize sugar and carbohydrates, be the problem instead of sugar itself?  Sugar intolerance is a malabsorption issue that can lead to fatigue, bloating, gastrointestinal distress and anemia.

Consider the issue could be you’ve been oxidizing free fatty acids for some time now, producing too much lactic acid.  Thus slowing your energy metabolism down over time.  This is caused by eating too much protein and not enough healthy carbohydrates, eating the wrong fats and by doing too much activity without replenishing your energy reserves.  Basically burning yourself out.

I’ve been one of those people.  Years ago when I was experimenting with the low carb diet, I eliminated dairy, fruit, root veggies, grains and anything that contained sugar. This had been in in response to what I thought at the time was candida.

It worked great at first, but that only lasted for a short time.  For me eating soon became joyless and I quickly fell into a state of depression and low energy.  Later I found out that cutting carbs is the last thing you want to do if you have candida or any fungal issue.

Reason being is that you produce serotonin and adrenaline when you either skip meals or skip any of the 3 essential macronutrients, protein, carbs and fat in your meals.  So over time you can understand how a person can become addicted to dieting, but then eventually will hit a brick wall of fatigue and low metabolism.

If you’re cutting essential nutrients out that you need for energy production your energy will consistently come from adrenaline instead of glucose.  You can survive off of adrenaline but glucose is our body’s preferred fuel for the brain and the metabolism.  It’s also what your thyroid and liver rely on to function well.

When this happens there is absolutely nothing you can do to motivate yourself to workout, eat healthy and take care of yourself.  The energy is simply not there.  Here’s where most people feel like they’ve failed.

The science behind sugar intolerance….  

If you’re producing too much lactic acid from low carb eating,  the cell begins to favor the oxidation of fat rather than glucose, which doesn’t produce as much carbon dioxide (needed to transport 02). Leading you down a path of reduced function, low energy and hormonal imbalance.  A similar process happens in cancer cells – Lactic acid turns into fat then the body oxidizes the fat.

We’re supposed to be able to metabolize sugar well, but instead the foods we’re presented with have missing parts, like separated macronutrients and manufactured/modified sugar.  This could be why our bodies have such a hard time metabolizing sugar.  Not because sugar is bad, but simply because our metabolisms have been damaged.

The solution…

There is a way to get your body back on track if you’ve hit an all time energy low.  Consider the type of sugar or carbohydrate you choose is the most crucial factor.

Getting your healthy carbs from fruit, root veggies and squash instead of grains with sugar added and high fructose corn syrup can make all the difference in the world when it comes to repairing your metabolism.

The reason for this is that energy from starch (grains) is pure glucose which needs insulin to metabolize. Energy from fructose + glucose = sucrose has been proven to inhibit the insulin response allowing the body to metabolize your food without the use of insulin.

If you are constantly needing insulin to metabolize the food you eat you damage your metabolism over time and your body’s energy systems become less efficient affording less energy production.

Begin by taking in more beneficial real food carbohydrates, like the ones I mentioned above, to offset the lactic acid and free fatty acid production. Doing this slowly as to give your body time to adjust and acclimate (especially if you’ve significantly lowered your carbohydrates) so your body can produce enzymes to break down the carbohydrates.

In addition trade out foods that contain high polyunsaturated fatty acid (vegetable fats) concentration for those that have a high saturated (animal and fruit) fats content.

 

References:

www.raypeat.com

www.eastwesthealing.com

 

 

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Tips for Getting Better Sleep

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Getting enough Sleep is a big one. Restful and deep sleep is needed for restoring your physical and mental body.  Any excess physical, mental or emotional stress you experience gets repaired when you sleep at night.  If you’re not able to get enough sleep to restore your body, your body responds with stress hormones, pushing you into a continual state of inflammation.  Indicating to your body that it’s detrimental to your survival to stay up and be wired.

Here are a few tips to get better sleep…

Get to bed to early

Getting to bed no later than 10:00 pm will help you reap the full benefits of your restorative time for both the body and the mind. Your physical repair time occurs from 10:00 pm – 2:00 am and your mental repair time occurs from 2:00 am – 6:00 am.

If you’re getting to bed too late, start by going to bed 15 minutes earlier every night until you’re going to bed at 10:00 pm on a regular basis.  This allows your body can gradually adjust to the change.

Get Rid of All Distractions Before Bed

Assess your nightly routine.  If you’re getting any screen time before bed this can negatively effect your ability to wind down and get to sleep at night. The light that you get from a computer screen or TV can create a cortisol response which could keep you from getting into a restful sleep for at least two hours afterward.

I suggest shutting down your computer two hours before you begin winding down and turning down the lights.  Shut down your computer after dinner or come up with a time that works for you.  If you shut it down you’re less likely to go through the trouble of turning it back on.

Turn down the light

Start turning down the lights at dusk.  As the day comes to a close train your body to wind down by giving it less stimulation with your lighting.  Bright lighting at night can trick your body into thinking it’s day time.  I recommend using a salt rock lamp which emits a softer soothing light or use candles.

Become aware of the value you get from sleep 

Most likely you feel better. Consider this a value and a priority. You can only repair your body with enough sleep.  Just remember anything you feel like you miss out on during the night by staying up late you end up missing out on the next two days or more depending on how often you stay up late. Your sleep deficit builds up the more sleep you miss out on. This will negatively effect your concentration, focus and energy in the days following.

Take a Hot Bath

An epsom salt bath is wonderful for winding down at night.  The magnesium is great for relaxing your muscles and nervous system.  Try adding lavender essential oil which is a great for calming your nervous system along with candles and some soothing music.

Stretch Your Body

Stretching can be most beneficial right before bed.  Since you’ll be laying down in a relaxed position for about 8 hours your body will most likely hold the stretch better.  Stretching also calms and relaxes the body naturally.

I get on the floor every night and pick out three stretches.  Sitting on the floor motivates me to move around and stretch, whereas if I were on the sofa I’d be way more comfortable and less likely to want to move.  I also recommend Feldenkris movements or Qi gong before bed.  These help to calm the nerves and connects you to your breathing for better sleep.

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Floor Work Flow

Floor work flow. Using your body weight to workout. It doesn’t have to be complicated, you just need to start moving. I recommmend slowly getting comfortable with getting down on the floor. We’ve been so conditioned to stay off of the floor but this skill so is essential for health and function. It’s also really fun.  Step out of that chair and move on the floor for better health.

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Is Caffeine a Nutrient or a Drug?

1619160_10202477782857842_289276244_nCaffeine is commonly classified as a drug by mainstream nutrition.  This can only be true because of how it’s used.  According to Dr. Ray Peat, any essential nutrient used in isolation, can be used as a drug for any specific effect on the person that wouldn’t normally be the case if eaten with other foods.   If used differently, could caffeine become a nutrient?

He states, The main reason coffee gives people the “jitters” is because they drink their coffee without any fat, like milk, cream or butter and without food.

According to Ray Peat , “The bad effects of coffee are usually due to drinking large doses in a short amount of time”  Drinking coffee on an empty stomach increases the cellular consumption of glucose and then causes an increase of adrenaline.  Over producing adrenaline can then lead to exhaustion, a less efficient energy metabolism (slow down) and a depletion of glycogen stores.  The liver requires glycogen to convert hormones.  Your Thyroid then takes the hormones your liver converted and produces energy.  Your thyroid and metabolism depend on this process to work optimally.

So what does all of this mean?  Caffeine can be really beneficial to your metabolism and energy if taken with milk, heavy cream or butter and by eating food with your coffee.

Below is an example of how I drink my coffee.  My recipe for amazing coffee that has been turned into a beneficial nutrient is to add organic heavy cream, collagen and coconut sugar.

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Benefits of caffeine:

  • increases progesterone concentration and production
  • Balances blood sugar
  • Protects the liver from alcohol
  • Increases metabolic energy
  • improves mood
  • Highly protective against cancer, including estrogen induced breast cancer
  • Lower incidence of thyroid disease
  • Provides magnesium and vitamin B1
  • Improves athletic performance
  • Protects against stress induced cell death without interfering with normal cell turnover
  • Can prevent nerve cell death
  • Prevents free radical damage
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Establishing a Baseline For Your Nutrition

Here I go through easy steps you can make to establish a clear baseline for your nutrition.  This is so we can become aware of how our metabolism is functioning before we take steps to make changes with our nutrition. Which helps us better figure out where to begin and what to work on first as well as the state of health you’re currently experiencing.

 

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Movement On The Go

My hips are super tight from sitting on the plane and from all of the driving on this trip. So I’m using this move for both working my #balance (even more on sand) and pushing my hips to both extremes in each direction. Also really great for working the muscles in the feet. 🌸 You want to make sure you’re not tipping your pelvis too far forward when you bring your heal toward your butt and when pulling your knee up front open your chest and drop the shoulders down. Lengthen out through the hip as much as possible. #movementonvacay #exerciseformobility #exercisethatisfun #getoutside #getoutsideandplay #movementthatmatters #portlandpersonaltrainer #pdxfit #mobility #naturalmovement #stabilityexercise #fitness #fitnessonthego

A video posted by Allison Pelot (@pureenergypdx) on

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Extreme Shoulder Mobility

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Pathways To Inversions

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Boost Your Breast Health Naturally

Being a person who loves to feel comfortable and move, I’ve found it challenging to find clothes that are both comfortable and fashionable.  I’m always thinking about restriction in the body and how we create it from our lifestyle and past traumas, but what if it most of it comes from what we wear everyday without realizing the damage we’re doing?  Could it be possible that your clothes could effect your circulation, connective tissue mobility and even bone structure?

My answer to both of these questions is yes and I’ll tell you why.

I love fashion but there is a definitely a price to pay for it, and sometimes that’s quality of life.  I think it’s definitely possible to wear comfortable clothes and look fashionable but you have to have a sense of awareness around it.  You should really be able to do a squat, butt to floor, in any pants you wear.  If you can’t you may want to rethink it. In addition to this, the ability to inhale fully without restriction through the diaphragm, rib cage and abdominal cavity is really important.

I’ve had numerous women clients ask me for help with their core stabilization and strength. Most, if not all, would have back pain that came with the lack of core strength.  I would immediately assess them by doing the 4 point tummy vacuum test, a breathing and core activation exercise.  More times than not, they would not be able to expand the abdominal area and the rib cage and diaphragm area.  All the places that really are essential for opening up so you can take a full breath and activate the deep abdominal and back stabilizers.  I’d later discovered that their bra strap would be too tight, restricting their breathing and not letting them inhale fully.

Wearing a tight bra is the equivalent to a person hyperventilating all day long.  A person can never really get enough oxygen to the brain or breath deeply enough to engage the core.  So a woman who wears this lives in a constant state of anxiety and stress because her bra is too tight.  Later comes the back, neck and shoulder pain.  Corsets women would wear during the Victorian era come to mind.  Maybe that’s where that famous underwear store for women got it’s name.

Tight bras have also been linked to poor melatonin production at night, stopping or slowing down lymphatic flow, detoxification, and a possible link to breast cancer.

In a study done by Japanese researchers,  “They discovered that wearing a girdle or bra can lower your levels of melatonin by 60 percent. The hormone melatonin is intimately involved with the regulation of your sleep cycles, and numerous studies have shown that melatonin has anti-cancer activities.[8]

My observation is that tight bras can decrease your quality of movement and life.  Here are 5 things I recommend you do to lift restriction and feel healthier.

1# Your breasts need to move!

Your breasts need to bounce.  This will of course vary in degrees depending on your size but it is really healthy for them to move up and down since they work to pump toxins into the lymph nodes.  If they can’t bounce how else is this gonna happen?

In addition to being a pump for the lymph nodes the bouncing actually works what’s called the Cooper’s ligament, connective tissue in the breast that help it maintain structural integrity.  So in addition to keeping your breasts healthy you’re getting a natural lift too!

2# Go all natural

When it comes to your breasts, what you put under your arms matters.  Don’t put chemicals under your arms.  This goes straight into the lymph system.  This becomes too much work for it and chemicals can then accumulate in the breast tissue.

Choose natural products that will last all day and contain essential oils instead of chemical perfumes.  My favorite deodorant is made in my home town Portland Oregon, Dr. Schmidt’s Deodorant.   In addition to this you can always DIY at home.  Wellness Mama has some amazing DIY recipes on her site for natural deodorants.

3# Wear a comfortable bra

We’ve got options.  Bliss Bandits has some amazingly comfortable bras that you can wear during movement or throughout the day.  If you have a larger chest you may want to check out Coobie Bras.  I always search for what are called bralettes. They’re usually not too tight and are wireless.  If you’re small to medium sized this can be a great option.  Comfort for me is key. Since I’m moving all day long,  I prefer to wear a bra that doesn’t squeeze my back muscles so much that they don’t function well or at all.

#4 Move your body everyday

In addition to wearing comfortable clothing I recommend you get some kind of movement in everyday.  It could be anything from walking to lifting weights.  Moving your body in different movement patterns is really important for circulation and mobility.

Working movement into your lifestyle is going to give you the biggest benefit.  For example, sitting on the floor instead of sitting on comfortable furniture.  This forces your body to activate postural muscles, because you’re more likely to change your sitting position on the floor.  This will naturally give you more varied movement throughout the day.

According to Katy Bowman in, “Move Your DNA”,

“The frequent consumption of varied movement is what drives essential physiological processes.”

What this means is that you have to move in a variety of ways on a daily basis to keep your body circulated and for all of your systems (digestive, lymphatic, hormonal, circulatory, etc.) running efficiently.  If you can’t do anything else, I recommend walking and doing as much of it as you can.   Walking to the store, the park, etc.

When you spend more time on the floor you’re more likely to want to do more.  It gives you motivation to move.  Stretching is a great way to move on the floor.  Below are two connective tissue stretches that will open up the bra strap area and help to create more lymphatic flow. Hold them actively for 30-60 seconds.

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#5 Hydrate

Hydrating the connective tissue, is super important for lifting restriction in your movement as well as circulation.  Your connective tissue needs nutrients.  Add a pinch of sea salt or citrus to filtered water or drink mineral water.  You can also get hydration from fresh fruit juices, bone broth, milk, coconut water or kombucha.

 

 

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Revisiting the Squat

Did you know that squatting is your natural version of sitting?  Before chairs, squatting was a natural position to rest, give birth, cook, eat, create art and take a bowel movement. Sitting in chairs is a fairly new phenomenon compared to how long humans have been squatting.

I remember as a new mom years ago I would try to get my toddler boys to sit in little Ikea chairs I had bought for them thinking how cute it would be, but they never would.  My boys would always opt for the floor and would squat while playing.  I don’t think it’s our natural inclination to sit in chairs.

Your ability to squat can determine your ability to eliminate, detox, move your spine and strengthen your pelvic floor.  We rarely think about squatting as a part of our everyday movement medicine, but the truth is you really can’t function well without it.

Squatting may be more important than we thought.  It’s essential for many bodily movements and functions, like hip mobility, circulation, organ function, fluid movement, pelvic floor strength, for lifting restrictions, elimination, spinal and lymphatic circulation and pumping nutrition throughout the body.

According to Katy Bowman in, “Move Your DNA”,

“Squatting is a non-negotiable ingredient to improving issues with the gut, pelvis, hips and knees.  The problem, you see, is not the squat but that we haven’t squatted for the bulk of our lives.”

Sitting in chairs for long periods of time has recently been proven to be more hazardous to your health than smoking.  This is a big deal.  One reason for this could be that sitting actually makes it so your body no longer has to hold itself up anymore, which means your postural muscles stop working for you.  Over time if you sit in the same position enough your body begins to conform into whatever position you sit most in.  This creates lots of restrictions, which can lead to stagnation and disease.

I’ve found that sitting on the floor from time to time can actually stimulate your posture muscles enough to start working again.  Although it may be uncomfortable at first over time your body gets stronger and you get used it it.  In addition to this, working on your squat every day will benefit your health greatly and get you moving in the right direction.  Your body needs variety, different positions as well as circulation through walking.

My journey with the squat has been 20 years in the making.  It’s only the last 3 years that I’ve been able to really make any headway with it.  Up until recently, I had limited myself in my range of motion in my squats, accepting that my knee and ankle were restricted in ways that I would just have to live with for the rest of my life.

A little history on my body…

As an athlete, i’ve experienced total knee reconstruction, a spinal stress fracture, two ankle surgeries and three broken ankles.  As a mom, I’ve experienced two child births, an epidural that came with intense digestive distress afterwards, diastasis recti (separation of the rectus abdominis facia) , disbiosis and a disc bulge in the SI/L5 region.  After all this, most would consider it a miracle that I can even do a deep squat much less live without restriction and pain.

I started to make movement apart of my day by incorporating my pre-squat exercises which are essential if you sit most of the day and wear any shoes with rigidity and height to them.

Here’s some you can start with…

After this I began to squat with an object elevating my heals slightly off of the floor in order to get my hips lower to the ground without tucking my pelvis.  Since I have quite a lot of restriction in my ankle and knee this helps my hips get the full range of motion they need for circulation and mobility. Unweighted squats, because my heals are not touching the floor.

If your pelvis tends to tuck under when you squat try this exercise to repattern your squat then when the pelvis is where it needs to be try your squat again.

Walking with a thin sole that allowed my toes and feet to spread as I walked helped me open my restricted ankle naturally.  Along with doing daily calf stretching and spinal decompression stretching.  After this it was much easier to squat like I did when I was a kid, getting on the floor more often and walking with more awareness.

I started to park really far away from my destination and would walk.  Even if it mean I would have to carry heavy items or groceries to my car a little further.  As well, I’d walk to the bank, grocery store, shops, work and restaurants.  Even if it took more time out of my day, that just meant I wouldn’t need to spend that time on a machine doing cardio, etc.  Plus it was way more enjoyable and I could make it a part of my day.

I began squatting over the toilet with the help of a Squaty potty.  I would squat in the morning to wake my body up,  during the day while using my computer or coaching clients and at night to unwind my body at the end of the day.  I continued to do my pre-squat work which involved my regenerative exercises (SI joint and hip mobility exercises) and spinal decompression stretches to release any restrictions in the facial chain, specifically the extensors.

This allowed me to settle down into my squat much more comfortably over time.  As well, get lower in my hips and deeper in my knee and ankle bend without losing balance or stopping short.

Here’s some spinal decompression stretches you can work on to open up the hips and mid to upper spinal area…

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In addition to all of this I slowly worked back to wearing shoes with minimal soles.  I was always barefoot when I did gymnastics as well as being barefoot every summer when I was a kid.  It felt so natural to go back to this way of being.

During the summer I wore very thin soled workout sandals that would allow me to work the muscles of my feet and feel the surface of the ground better.  I walked over pebbles, rocks, grass and concrete.  This helped my body and nervous system begin to adapt to different surfaces and absorb the ground with more awareness.  As well, it allowed my hips to release because my feet where able to do their job.  I also started to work on getting up off of the floor without using my hands.  Like this exercise below…

Here I’m working my hip mobility in both internal and external rotation.  This really helps to integrate muscles in the hip that have not been turning on as well as make space in the pelvis.

My ankle which has been broken three times and the restriction as a result had had a direct effect on my back presenting itself as a disc bulge, because my body had to adapt to the restriction in the ankle over time.  As I was able to be more present with my gait and squat, I was able to even out my ankle flexion on both sides which made walking, running, squatting and jumping much more pleasant and my back pain free.

 

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Spinal Decompression Stretches

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Your ‪facia is the connective tissue that connects muscles and helps them function together so you can develop your movement patterns. Your facial chains create your body shape and posture.  These stretches originate from Dr. Guy Voyer and his system of ELDOA stretching.

Here are two stretches I use to create space in the spine at T8 and T9 (first stretch) T6 and T7 (second stretch). Keeping these areas open helps you rotate your spine when walking and running, creating more mobility and greater overall function.

Doing these stretches can also prevent you from developing a hump in the upper back from sitting in poor posture. It also boosts function and circulation in your internal organs;  liver, spleen, adrenal glands and pancreas.

How to do it:  Hold for 30-60 sec actively. Draw belly button toward spine, lengthen up through palms of hands or finger tips and pull shoulders toward ears.  Keep feet grounded and flat.  Do your best not to round the back or hunch forward.

I recommend performing this only when you are warmed up to prevent injury to the tissue.

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Simple Pickle Recipe

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Pickles have been a favorite snack of mine ever since I was a kid.  Only, the highly processed pickles I would eat as a kid are just not the same as making your own.

Sea salt has so many incredible healing properties…

  • Normalize blood pressure and volume
  • Increases circulation
  • Helps to prevent water retention and aids the body in absorbing water properly
  • Increase progesterone levels (the anti-aging hormone) by counteracting aldosterone
  • Helps to regulate calcium in the body
  • Can lower adrenaline levels

You actually need sodium in order for your body to function at it’s best.  Pickles made with salt are a great way to get your daily salt intake.

Here’s a simple pickle recipe you can try at home:

Ingredients:

  • 1 quart of water
  • 4 TBSP of sea salt or kosher salt
  • 1 lb of cucumbers or as many as you can fit in your jar
  • 4-5 peeled garlic cloves
  • 2-3 TBSP pickling spice

Directions:

  1. In a medium pot combine water and salt.  Bring to a boil and heat until the salt is fully dissolved.  Set aside and let brine fully cool before using.
  2. Wash wide mouth jar and let it dry
  3. Wash cucumbers well and trim the ends.  Pack them into the clean quart jar with the garlic cloves and pickling spice. Pour the cooled brine over the cucumbers.  Tap the jar gently on your counter to settle the cucumbers and to remove any air bubbles.
  4. Put a top on the jar and store it in a corner that is cool and out of direct sunlight.
  5. Check on the pickles in a week.  If pickles are crunchy and satisfying to your taste place in fridge.  If not, leave out for another couple of days to a week until they are the right texture and taste.

 

 

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Hip Mobility Exercise

An excellent choice for warming up or just including as an exercise in your circuit.  This exercise works the outer hip while opening up the deep internal and external hip rotators.  So valuable!

 

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Hip Flexor Stretch

This is one of my favorites, and since most people sit during the day, it’s much needed.  This Stretch effects a muscle called the psoas found in the front of the abdomen and hip.  The psoas connects your spine to your hip and is attached to every single organ in the abdomen and pelvis.  The psoas is an important muscle to keep healthy since tightness in this muscle leads to restriction in the organs around it.

Things like repetitive sitting and sports like cycling can create this tightness and possibly lead to low back pain.  When the psoas is stretched your organs and back benefit from increased circulation and are healthier because of it.  Also, you can create more strength and tone in the buttocks if the psoas is stretched.

This technique is a form of connective tissue stretching which is more effective long term.   The reason why is that your body actually creates it’s own space instead of being forced or pushed too far.  Instead you create more blood flow to the connective tissue surrounding the joint which naturally lifts restrictions and creates stability.  A French osteopath by the name of Guy Voyer originally created this system of stretching and calls it ELDOA.

 

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How to do it:

  • Kneel on one knee and bring the other leg in front of you with your foot flat on the floor.
  • Turn back foot inward slightly
  • Hold both arms out in front of you with elbows straight.
  • Turn your palms out and away from (ext rotate) each other while at the same time actively flexing the fingers back towards yourself
  • Draw your belly button in and squeeze the buttocks on the side you are stretching, so you do a slight hip tuck, hold this actively.
  • As you do this come forward with the hips slightly.
  • Bring shoulders back slightly and elongate or lengthen the spine through the top of the head, head is neutral
  • You should feel a strong stretch in the front of the hip and abdomen on the side you are stretching
  • Hold for 30 sec on each side
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Simple Workouts You Can Do On Vacation

The two biggest challenges I encounter during a vacation or road trip are lack of movement and access to good food.  I find that sitting in the plane and/or car for hours at a time can be very taxing on the spine and digestive system.  

One strategy I use to get myself moving on the road is to make my workouts simple and short.  I start by putting together a circuit of 3 exercises (by pairing up movement patterns;  squat, lunge, twist, push or pull) and go through my circuit three to four times. 

It’s so much better to do some kind of movement rather than nothing and your workouts don’t have to be complicated or deplete your energy.  As a matter of fact I prefer my workouts on the road to be fast and efficient so I can enjoy my time away.  

Stepping and Pushing

 

Lunging and Twisting

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The Key To A Healthy Metabolism

When talking about nutrition, the first thing I always ask my clients is, “How frequently are you eating?”  They usually say not frequently enough and some even admit to waiting up to 5 hours between meals.
Even though food frequency seems like such a simple solution, I find it’s the most underestimated factor in most peoples nutritional program.  We’re just not doing it.  Maybe it’s because of our busy stressful lives or maybe we’re just totally distracted.  Whatever the reason is at some point our bodies are going to slow down if we’re not giving them the right fuel at the right time and in the right amounts, bottom line.
What’s even more surprising is that people can be more focused on the kinds of foods they’re eating rather than how frequently and eating enough first.
Don’t get me wrong, I think eating clean organic foods is really important, but if you’re not eating consistently enough to balance your blood sugar you’re simply not going to be able to meet your body’s metabolic needs.
By not eating enough or frequently you run the risk of letting your blood sugar drop on a regular basis.  This sets the stage for hormonal imbalance and thyroid slow down which can make it basically impossible to lose weight.
The goal is to heal the metabolism first.  Excess weight will come off when the metabolism and thyroid are healed and working efficiently again.  You can do this simply with the right foods in the right amounts and at the right times.

5 Simple Things You Can Do To Heal Your Metabolism

1. Eat every 2 hours.  When you’re training your body to run on glucose instead of adrenaline it’s really important to eat every 2 hours until your body is able to run more efficiently.  If you go too long without food you run the risk of going into an adrenaline mode and your body can go into it’s cortisol reserves.  Doing this too often can slow down your thyroid which is what regulates your metabolism.  You want to avoid this hormonal fluctuation by eating frequently enough to meet your body’s metabolic needs.  This will depend on the person.
2. Eat food with your coffee in the morning.  It’s ideal to eat food with your morning coffee to avoid a blood sugar spike.  I also recommend adding organic heavy cream and/or gelatin to your coffee to slow down the effects of the caffeine.  The nutrients you get from the heavy cream and gelatin will help your body metabolize the coffee.
3.  Be prepared.  Plan ahead for your meals and snacks for the week.  You can easily avoid those times where all the sudden you’re in a panic with nothing to eat.  Then there’s the binge meal afterwards because you waited too long to eat.
I suggest planning ahead by shopping on the weekends and having enough snacks on hand to keep the blood sugar regular throughout the day.
4.  Eat balanced ratios of macronutrients in every meal.  Begin by including 1 serving of protein, fat and carbohydrate in every meal.  As you get to know your metabolism, you can begin to play around with the ratios a bit.  Keeping a balance of macronutrients helps you avoid any blood sugar fluctuations.
5.  Eat before, during and after your workout.  Exercise can create inflammation and lactic acid in the body as well as cause a temporary drop in blood sugar.  In order to minimize this response I suggest eating a small meal 30 minutes before your workout.  You could even sip OJ with gelatin added to it during your work out and eat a meal right after.
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Food

Eating for Pure Energy 5 Week Coaching Series

Food Inclusion Plan

Food can be fun and energizing.  I’ll share with you some incredible tools and strategies you can learn to find out if your metabolism is healthy and fired up. 

Discover which foods and techniques you can use to energize your metabolism for life. This is a 5 week course designed to help you learn about how your body works and the best strategies to bring your body back into a state of balance for long term health, healing and regeneration.

Let’s face it, our daily stress is not going to go away, but we can combat those stessors by eating the right foods in the right quantities and by regulating our blood sugar properly

Through my research and education I’ve discovered the body can actually self regulate if you provide it with what it needs to do this.  Simply put, you have to meet your body’s metabolic needs on a daily basis in order to support  your body’s self regulation system.  Learn how to do this and more…

What you’ll learn:

  • Tools you can use to help regulate and raise metabolism
  • How foods can be used to supplement your diet
  • The difference between organic, local and conventional foods
  • The truth behind certain food myths
  • How to balance hormones and heal your thyroid with food
  • Why regulating blood sugar is so important and how to do this
  • How to raise your energy levels and performance with food
  • How to increase your rate of regeneration and repair with food
  • Strategies to help manage emotional stress
  • How to include more delicious foods in your diet, not less

What you’ll receive:

  • 5 – Group coaching sessions
  • Weekly online PDF you can access and keep
  • Weekly recording of our group coaching sessions
  • Weekly action plan – we go over a new skill to practice each week
  • Private Facebook support page
  • Added information about light therapy and the benefits of CO2

Groups meet either Thursdays at 6:30pm or Saturdays at 10:30 am

Location: Pure Energy Wellness Studio – 1235 SE Division St #109

Cost: $150 – Current clients receive a 40% discount

Next series…  TBA

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Find Organic Food

Widespread Organic 

Widespread organic is a website dedicated to connecting restaurants, farmers, markets, and advocacy organizations directly to their customers and vice versa.  We believe that the future of our WORLD depends on changing our food system to a local, organic and sustainable model.

We believe that people should be more connected with their food and with the people who grow, produce, manage, prepare, and care for the plants and animals that end up providing us with the nutrition and health that we all need.  Widespread Organic is the only online geo based local organic sustainable food guide.  Locate organic local food in any city.

Widespread Organic is now available on the Pure Energy Wellness website under the resource page.  This website is an amazing tool for when you’re traveling and on the hunt for organic food.  I’ve been so frustrated in the past because of not being able to find organic restaurants and markets in other cities while on the road.  This eliminates the frustration of it all.  Be sure to check it out!

Widespread Organic 

 

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Allison Pelot demonstrating exercise technique with a red swiss ball

Healthy Butt Healthy Body

We get most of our explosive power from our glutes.  They also act as major stabilizers for the spine and core and keep the pelvis in position during movement.  So if you think about it, you really can’t have a healthy body without a healthy butt.

I’ve simplified this a little by creating two categories of butts, too tight and not tight enough.  Most people fall under the not tight enough category simply because most people sit so much during the day.

Sitting can actually lengthen and flatten your gluteus muscles which can shut them off over time.  The posas muscle, in the hip flexor area, becomes extremely tight and can put pressure on internal organs, restrict circulation and can pull the pelvis forward stretching the gluteus out even more.

This can also affect the spine since the posas connects the spine to the hip.  If the posas becomes too tight from sitting, it can begin to create pressure and possibly pain in the lower back area.

For people who sit in front of the computer all day I suggest periodically standing up and moving and stretching during the day.  Take small breaks by setting up a timer to remind you to stop, take a break and get up and move.

Get involved in a consistent exercise program mainly consisting of resistance training that addresses any muscular imbalances or postural issues.  A program that is functional in nature, one that will enhance your performance and movement.

Start with this stretch below.  Squeeze the butt and draw the belly button in.  Hold this actively for 30 seconds on each side.  You can perform 2-3 sets.

For people who sit too much – Quad stretch 

photo 1

 

If you’re over strengthening or doing excessive glute work with too many reps and with a short range of motion you could develop an imbalance in the hip which could lead to extreme tightness and hip imbalance.

This can happen with people who take classes that focus on excessive static holding in the hips (holding your leg front or too the side for long periods of time)  and with movement that is not full range of motion or functional.  Dancers, gymnasts and martial artists can fall into this category too.  This issue has the potential to create just as many problems for the back.

Start with this stretch below.  Keep the feet actively flexed, fingers extended, stay lengthened in the spine.  Turn the torso slightly toward the front leg.  Both legs should be 90 degrees.  Hold this actively for 30 seconds on each side.  You can perform 2-3 sets.

For people with tight hips – Human pinwheel stretch

photo 4

As you loosen up the tight areas you’ll want to strengthen the weak areas.  I’ll share some exercises that strengthen and tone the glutes in my next blog Healthy Butt Healthy Body part 2.

For more information about how to correct muscular imbalances and how I may be able to help you contact Allison to schedule your free consultation today.

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Blood Sugar Regulation, Food Sensitivities and Metabolism

According to Dr. Ray Peat,

“The simplest illustration of how inflammation relates to the organism’s resources was an experiment in which blood glucose was varied, while an animal was exposed to chemicals that varied from mildly irritating to potentially deadly. When the animal had very low blood sugar, the mildest irritant could be deadly, but when its blood glucose was kept very high, even the deadly antigens were only mildly irritating. Varying the blood sodium concentration had similar, but weaker, effects.”

“The mere concentration of glucose and sodium in the blood (and of thyroid, and many other substances that aren’t considered to be part of the immune system) can make a tremendous difference in the degree of “immunological” reaction.”  Other wise known as proper blood sugar regulation.

What this means…

If you are;  calorie counting, not eating frequently enough, not eating the proper food ratios or serving sizes of each (protein, carb, fat) or eating low quality foods, you’re setting yourself up for a food sensitivity and eventually develop the potential to slow your metabolism over time.

Not regulating your blood sugar properly can also lead to elevated levels of inflammation and a slower rate of healing, regeneration and repair in the body.  So if you are increasing your exercise load or any stress for that matter it’s essential to increase your calorie intake.

When increasing your frequency of eating I recommend always increasing your calorie intake with organic whole foods that support the thyroid.

For more information about what those foods are and  how to heal your own metabolism,  check out my nutritional coaching sessions.

Contact me now to sign up!

 

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Coffee For Pure Energy

As we approach the cold and dark winter months thyroid health becomes a top priority.  Simply because the days are shorter, your body uses more energy to regulate body temperature and you have less sunlight exposure.

These stresses alone can be enough to bring your immunity down to a level which can make you even more likely to get sick.

What I love about coffee is that it can be used as a tool to counteract these stresses by keeping you from getting sick, regulating body temperature and providing your body with essential vitamins and minerals.   It’s so great when you can use real food as a tool to get your systems back into balance.

A few facts about coffee and how it effects the body;  coffee provides the body with magnesium and B1, stimulates the thyroid to regulate metabolism, protects the liver from alcohol, protects against radiation, chemical carcinogens, viruses and estrogen dominance.  Caffeine can also stop the release of free radicals in the body, in other words, slow down the aging process.

In Dr. Lita Lee’s blog, Coffee Has It’s Benefits, she mentions that it’s been scientifically proven that coffee provides more healthful antioxidants than any other food in the American diet.  That’s pretty amazing!

Although coffee has it’s benefits, I suggest you sip it with food and add a little heavy cream to keep your body from going into a hyper adrenaline state.  If taken black you can actually produce an adrenaline and cortisol response making your body less responsive to using glucose for energy.  Thus, not providing the liver and thyroid with what it needs to produce efficient energy in the body and to fire up your metabolism.

Last but not least, always choose organic coffee over non-organic.  Conventional coffee can have lots of added chemicals which can add unnecessary stress to your body.  We want to eliminate any unhealthy stressors so the body can do it’s job to regulate all of the systems properly.

To learn more about how to use food to regulate your metabolism join my monthly eating for pure energy coaching sessions  or contact Allison to sign up.

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Small Group Personal Training in PDX

Increase your level of performance at any age and feel good about yourself while creating lasting change!

Like private personal training, the exercises will still be specific to your body and fitness level.  When it comes to weight lifting, we all have different needs.  That’s why I’m so excited to start this group and share my knowledge.

You’ll learn how to keep hormones balanced with energizing exercises which help heal your metabolism.  Also, how to avoid energy depletion and a slow down of the metabolic rate.

Stability training will be a large component of the workout, which can be so crucial in preventing injury, improving performance and posture.  We’ll focus on different skills and circuits each week, using Swiss balls, Bosu, kettle bells, medicine balls and more!

My training will also include my monthly Eating for Pure Energy coaching sessions.

Pure Energy Wellness Studio SE Location:
Mondays at 6:15 am
Mondays, Wednesdays, Fridays 10:00 am and 11:00 am
Tuesdays and Thursdays at 5:00 pm 
 
Me Fitness Studios NE Location:
Tuesdays or Thursdays at 7:15 am, 8:00 am, 9:30 am or 11:30 am
 
Cost:
  • $140 / Month / 4 sessions / Month @ $35 per session
  • $200 / Month / 8 Sessions / Month @ $25 per session

Choose 1 or 2 days a week.  Limit 5 people per group.  

Make – up sessions available every Saturday at 9:30 am at Me Fitness
 Contact Allison to sign up!

 

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The Many Benefits of Coconut Oil

Coconut oil is one of my favorite super foods.  With natural anti-oxidants which protect your body against free radicals, it’s my top choice for a healthy fat.

Oils like soy and canola tend to increase free radicals in the body because of the extremely high content of polyunsaturated fatty acids they contain.  This can noticeably speed up the aging process.

Unlike destructive veggie oils, coconut oil can actually slow down the aging process and prevent free radicals from being released through free fatty acid oxidation.

Coconut oil has the potential to balance hormones by boosting metabolism naturally and stimulating the thyroid.  Since the thyroid is the master regulator of the metabolism, stimulation of the thyroid can lead to weight loss.

It’s a great saturated fat which is solid at room temperature.  Saturated fats are needed throughout the year and especially when there is less sunlight available.  Coconut oil can help your body absorb fat soluble vitamins, like vitamin A and D, which can only be absorbed with saturated fats.

Coconut oil has also been proven to lower cholesterol naturally.  A healthy cholesterol level is needed in order for the body to make essential hormones that keep you young and healthy.

I like to add coconut oil to my diet by cooking with it, eating it with a spoon or even brushing my teeth with it.  It’s an excellent choice to use with high heat cooking.

Coconut oil acts as a natural anti-fungal and anti-viral in the body.  You can use it on your skin and as a mouth rinse.

I mix it with vitamin E  to create my own natural toxin free lotion.  Use it as a sunscreen in the summertime since it naturally blocks the harmful rays and lets the healthy rays in.

When buying coconut oil make sure you get virgin organic and it’s solid at room temperature.  Avoid the refined coconut oils as these have been heavily processed and are not the same.  Here’s a link to buy coconut oil if you can’t find it locally.