Get Healthy With Nicole and Get Paid!

Just 2 days away from the release of my New Program!!

If you want to lose weight or help others to lose weight, pay attention!!

My new online digital program is the easiest way to get and stay healthy  AND...

It's also a great way to get paid? Yes it's true! I am offering YOU an opportunity to work with me and get paid for referring others to the program! It's called the Wellness Experience Affiliate Program and you can sign up online in 2 MORE days!!!

It's time to change your life and the life of every person you know. 

Www.healthywithnicole.com

Upgrade your water!

Sometimes we get so focused on heating healthy food, we forget to upgrade our water! Don't forget how much water we need to consume daily (about half your body weight in ounces) and what a good opportunity it is to sneak in some extra nutrients. Try fruit peels, a slice of juicy veggie, fresh herbs, essential oils and spices. It's fun to create new healthy cocktails! We do this as part of the Six Week Slim Down in week number 2! 

Watch for the release of the New Six Week Slim Down virtual program opening January 2! 

Get on the mailing list to receive free recipes, meal plan and a discount on Six Week Slim Down 2016 at www.healthywithnicole.com 

Home made protein bars!

Ok, this might just blow your mind. I know everyone loves protein bars, but finding one with out sugar and other bad things is tough. Check out my peanut putter chocolate chip protein bar recipe totally free of sugar, carbs and other needless junk in next weeks newsletter. Get it at www.healthywithnicole.com

Something big is coming January 2nd!

Something big is coming!! A whole new way to get healthy in 2016! Easier than ever before, excuses will fall to the wayside and RESULTS will have everyone noticing the NEW YOU this year!!! Stay tuned for this exciting news! Opening January 2, 2016! Just in time to start your new year with a new body!

Get in the list for early bird specials at www.healthywithnicole.com

Effects of Stress and How to Offset it !

Effects of Stress and How to offset it!

There are at least three different types of stress, all of which carry physical and mental health risks:

• Routine stress related to the pressures of work, family and other daily responsibilities.
• Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.
• Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed.

The body responds to each type of stress in similar ways. Different people may feel it in different ways. For example, some people experience mainly digestive symptoms, while others may have headaches, sleeplessness, depressed mood, anger and irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold, and vaccines, such as the flu shot, are less effective for them.

Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other illnesses.

50 common signs and symptoms of stress

1. Frequent headaches, jaw clenching or pain

2. Gritting, grinding teeth

3. Stuttering or stammering

4. Tremors, trembling of lips, hands

5. Neck ache, back pain, muscle spasms

6. Light headedness, faintness, and dizziness

7. Ringing, buzzing or “popping sounds

8. Frequent blushing, sweating

9. Cold or sweaty hands, feet

10. Dry mouth, problems swallowing

11. Frequent colds, infections, herpes sores

12. Rashes, itching, hives, “goose bumps”

13. Unexplained or frequent “allergy” attacks

14. Heartburn, stomach pain, nausea

15. Excess belching, flatulence

16. Constipation, diarrhea, loss of control

17. Difficulty breathing, frequent sighing

18. Sudden attacks of life threatening panic

19. Chest pain, palpitations, rapid pulse

20. Frequent urination

21. Diminished sexual desire or performance

22. Excess anxiety, worry, guilt, and nervousness

23. Increased anger, frustration, hostility

24. Depression, frequent or wild mood swings

25. Increased or decreased appetite

26. Insomnia, nightmares, disturbing dreams

27. Difficulty concentrating, racing thoughts

28. Trouble learning new information

29. Forgetfulness, disorganization, confusion

30. Difficulty in making decisions

31. Feeling overloaded or overwhelmed

32. Frequent crying spells or suicidal thoughts

33. Feelings of loneliness or worthlessness

34. Little interest in appearance, punctuality

35. Nervous habits, fidgeting, feet tapping

36. Increased frustration, irritability, edginess

37. Overreaction to petty annoyances

38. Increased number of minor accidents

39. Obsessive or compulsive behavior

40. Reduced work efficiency or productivity

41. Lies or excuses to cover up poor work

42. Rapid or mumbled speech

43. Excessive defensiveness or suspiciousness

44. Problems in communication, sharing

45. Social withdrawal and isolation

46. Constant tiredness, weakness, fatigue

47. Frequent use of over-the-counter drugs

48. Weight gain or loss without diet

49. Increased smoking, alcohol or drug use

50. Excessive gambling or impulse buying

To combat stress try one of the following:

1. Prioritize. This is one of the simplest and fastest ways to cut down the stress of your “to-do” list. Make a list, and then number each item chronologically in terms of importance. Then rewrite your list in that order. Make a new list every day with whatever was not completed at the top of the new list.

2. Exercise. Exercise relieves stress in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin and/or norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety.

3. Don't Multi-task! Multi tasking is actually not very efficient. Focus on one task at a time. Complete it and then move on to the next. It will be less stressful and help you do a better job at each thing.

4. Avoid stimulants and sugar. Stress causes cravings for these things, but eating them also increases stress!

5. Avoid negative people. Negative people bring you down. Period. Avoid them if you can. If you cannot, try to envision a bubble around each of you that protects you from their negative thoughts and energy.

6. Sleep.  Sleep reduces cortisol levels and helps you become more resilient to events that can increase the hormone in your body.

7. Learn to say no.  Politely decline requests that jeopardize your sanity! They can find another person to volunteer, organize an event, or whatever the case may be. Do only what you MUST and accept those things that you truly enjoy without over taxing yourself.

8. Recharge your batteries often! Do things that make you smile and feel happy and relaxed. No matter how small, and the more often the better!

9. Do yoga that includes lots of Pranayama (breathing exercises) – Slow deep breathing calms the body, balances the PH, detoxifies via the lungs, and lowers the stress hormone cortisol in the body.

10.  Use Essential Oils – Essential oils scent alone targets the olfactory bulb, which sends messages to the brain. These can calm, invigorate, and stimulate memory and focus of the brain.  Applying them to the body helps the skin and organs by entering the blood stream within 30 seconds and can help calm the nervous system. Taking them internally can help fight off infections, calm a fussy stomach or sore throat among other things. Use oils daily for a calm and relaxed body and mind. Frankincense, lavender and Grapefruit are great for stress!

Chocolate Every Day!

Nicole Carter

The Wellness Experience

A LITTLE CHOCOLATE IN YOUR DAY!

Would it be hard to convince you to eat a little bit of chocolate every day?  Most people trying to lose weight consider chocolate a serious no-no.  However raw cacao was originally used as a health tonic especially for the digestive system and for the kidneys as well as for health conditions such as anemia, fatigue, fever, low sex drive and respiratory problems.

Cornell University food scientists discovered that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea.  Raw cocoa has the highest antioxidant value of all the natural foods in the world!

Cacao is one of the highest sources of flavonoids, potent antioxidants that have been shown to reduce the risk of heart disease and other aging diseases.  The high antioxidant levels have also been shown to have a beneficial and protective affect on the skin and may protect again sun damage and even skin cancers as well as improve skin conditions such as eczema, psoriasis and burn.

The chemical components in cacao and their effects are impressive and include:

anandamide - a euphoric substance

arginine - a natural aphrodisiac

neurotransmitters - stimulate and balance brain activity

tryptophan - an anti-depressant

antioxidants and other beneficial compounds known to have rejuvenating and anti-ageing elements.

Magnesium- essential for helping the heart to pump blood efficiently, building strong bones, and lowering blood pressure. (may explain the strong desire for chocolate during the female menstrual cycle)

sulphur – a mineral responsible for healthy skin, nails and hair.

Theobromine – may help with coughs

Dark chocolate can also help you lose weight! Because it has appetite-suppressant properties, cocoa is often added to weight loss products to help control hunger.

While you may have been told that chocolate is “fattening”, the truth is that the fats found in cocoa butter are actually healthy fats! Cacao contains oleic acid, a heart-healthy monounsaturated fat which is also found in olive oil and is believed to raise the level of the “good cholesterol” known as HDL cholesterol (the acronym HDL stands for “High Density Lipid”).

When it comes to chocolate, we are talking about the purest, unpolluted form of chocolate called cacao.  This is harder to find and is a far cry from a Hershey bar, however it still is chocolate! Cacao is naturally bitter, when consumed in its raw state cacao nibs.  But you can get all the benefits of cacao in dark chocolate and it only takes a very small amount consumed regularly.

Despite it’s benefits, chocolate is still high in calories so it should be eaten early in the day.  Since cacao naturally contains low levels of caffeine, consuming too late in the evening could potentially interrupt your sleep. Eat small amounts (less then ½ ounce) each day after lunch.  Enjoy this treat daily and known that you are doing something great for your body, guilt free.

Here’s my Fast and Easy Sugar Free Chocolate Recipe

1 c coconut oil, melted
1/2 cup monk fruit power
1/2 cup raw cacao powder
1 tsp Himilayan Sea Salt
Sliced raw almonds (0ptional)
Get more info on healthy eating with my FREE MEAL PLAN at www.healthywithnicole.com

5 Ways to Avoid Holiday Smack Down!

This the the month we get a holiday smack down! Unless you stick to your diet, reduce stress and get enough rest!

Here are my 5 tips for avoiding the Holiday Smack Down!

1. Reduce Sugar consumption- use natural sweeteners such as stevia or monk fruit powder.
2. Reduce alcohol intake - only drink clear alcoholic beverages and for every cocktail drink 1 8oz glass of water in between!
3. Get 20 minutes or more of cardio exercise daily, this helps increase endorphins and reduce the effects of stress on the body.
4. Get enough rest. Rest reverses the cortisol effect on the body which creates weight gain among other problems. Get to bed 1 hour earlier when things get hectic.  You can't get the sleep back later!
5. Turn off your phone for 10 minutes each day, mid day and close your eyes. Listen to your breath or far off sounds. Don's speak or think about your to-do list. This is the simplest for of meditation!


Watch the the Video here: https://youtu.be/g7lLrREN9Ms

Also...
Check out the Oil of the Month, Holiday Recipes and Upcoming Workshops my newsletter!

Visit www.mywellnessexperience.org for more information on classes and programs.

Eat Fat to Lose Weight!

For those people thinking that fats are something to eliminate from the diet, consider this…Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full so you eat less! Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels. Cholesterol is important in manufacturing chemicals and hormones in the body and especially the brain.

Somewhere along the way it was decided that eating fat was a bad thing. Why fat was singled out, I can only guess, is because it has more than double the calories as carbohydrate and protein (9 calories per gram vs. 4 calories for carbs and protein). It is true fat is more calorie dense, but it is also naturally occurring in smaller amounts in nature. For example, fruits are often larger and nuts and seeds smaller. So we still eat fats, just not as much.

There are fats we need and fats we should definitely avoid.

Here are the GOOD FATS THAT CAN HELP YOU LOSE WEIGHT…

Essential Fatty Acids (EFA) and Omega 3 Fatty acids – These fats are not manufactured by the body, so we need to include those in our diet. They are needed for basic functions in the brain, and eating them can actually help you lose weight.
Omega 3 Fatty acids come from plants and fish that eat plants. I like chia seeds the best, which is a complete protein and has many other health benefits. Omega 3 fats help your body create a hormone called Leptin, which is responsible for telling your body when to stop eating. It also helps the body covert fat to fuel. Omega 3 fats help you to feel full longer, balance the blood sugar, reduce inflammation in the body and help the hair, skin and nails stay strong and supple. Omega 6 and 9 Fatty acids are also good, but the 3’s are the ones we get the least of and need more than the rest!
Conjugated Linoleic Acid (CLA) – This potent nutrient is called conjugated linoleic acid, or CLA, and the best possible sources of CLA are grass-fed beef and raw (unpasteurized) dairy products that come from grass-fed cattle.

Medium Chain Triglycerides (MTC) – coconut oil, palm kernel oil (non hydrogenated)
These fats increase the metabolism, help the body use fat for energy instead of storage (body fat) and curb the appetite. Medium chain triglycerides are a form of fat that the body prefers to burn immediately, rather than store. Unrefined coconut oil is a very large source of MCTs, on average about 66% of it is MCT oil. This oil is great for cooking because it has a high smoking point, and can be used in all forms of baking and cooking where oil is needed. In addition to helping with weight loss, coconut oil has been used to prevent heart disease, cancer and diabetes as well as strengthen the immune system and improve skin and hair.

Some of the foods you might want to include over the holidays include those with Omega 3 Fatty Acids: Chia seeds, sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids. For the CLA sources include grass fed beef in your recipes as well as cheese plates made with raw cheese and maybe some raw milk or creamer in your coffee. The last one is easy, MTC is best in pure coconut oil. This you can get my just replacing any oil you normally bake with.
Learn more about healthy weight loss by taking the Six Week Slim Down!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience in wellness.  To book her for a presentation or learn about online learning opportunities please visit www.mywellnessexperience.org

Amzaing Skin Made Simple

I am a sucker for skin care products. I love to browse the shelves at Sephora for the latest and greatest. I wonder about the promises they make and if that $150 wrinkle cream will do me any good. 

As tempting as those can be, I always fall back to what I love, my long time fav for keeping skin soft and smooth. And it seems to be working!! I get compliments all the time on how nice my skin looks. Better than many girls half my age ;)

So what's so magic about it??

Coconut oil is a medium chain fatty acid and protects bacteria in your skin as well as being super absorb able, prevents wrinkles and discoloration, and does not clog pores.

doTerra geranium oil- my favorite of all of the oils, is anti-inflammatory which also means it may prevent skin cancer by preventing a precursor (inflammation) and is antibacterial and antiseptic among other properties.

It's also helpful for skin conditions like eczema  and balances the skins sebum which keeps skin supple.

How to: put a dime size drop of oil ( it's solid under 75degrees) in your hand and add 2 drops of geranium oil. Mix in your hands and apply to face and neck 2x daily. Any leftover is good for the ends of your hair as a light conditioner.

As a side note both oils have medicinal properties but geranium uses are so many, it's uses go far beyond beauty!

Once you start using the oils, you will find so many more uses for them in your home, ith your family, pets, personal care and more. Have fun, its GOOD FOR YOU!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience. To book her for a presentation or learn about online learning, visit www.mywellnessexperience.org

The Healing Magic of Tea!

Are you still drinking coffee for your morning (or afternoon) boost?? Coffee can be really tough on the stomach and is very acidic. Try trading one cup for tea each day. So many health benefits of tea!! Green tea is tho most researched, but all teas including Yerba maté and Rooibos are awesome for your health!

Tea is the number 1 consumed beverage in the world, next to water. It is consumed in every culture whether as tradition, as a medicine or as a necessity. Teas are also called “infusions” which simple mean a plant material soaked in water. Teas can be made from nearly any plant source. Below are the most common and their medicinal effects.

Teas From Around The World
Green, Black and White Teas all come from Camellia

Camellia sinensis Teas - All teas from this plant are analgesic, antibacterial, anti-carcinogenic, antioxidant, antiseptic, antiviral, astringent, cardio tonic, decongestant, diaphoretic, diuretic, expectorant, hypotensive, immune stimulant, nervine.

EGCG content found to be 20X stronger than Vitamin E in protecting brain lipids.

Catechins are antioxidants that fight and may even prevent cell damage.

Lowers disease rate for cancer
Prevents blood clots, strengthen vein walls.

Tea contains Xanthines that relax bronchial spasms, help with allergies and asthma.

Greens – (sencha, jasmine, matcha)

Helps reduce cholesterol and lower blood pressure.
Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer's disease.

Green tea can help increase your metabolism and help you maintain the weight loss.

Protects your teeth! Prevents cavities by inhibiting the enzyme streptococcus mutans which is responsible for plaque formation. Tea a good source of NATURAL fluoride that strengthens tooth enamel.

Theanine – (amino acid) Decreases anxiety, aids sleep, promotes mental focus. Use 1 tsp. per cup of water. Cover tea to protect volatile oils from escaping. There’s medicine in there! Strain and add sweetener if you like. Tea has been shown to be most “active” when consumed within a few minutes of brewing time.

Black Tea - (Oolong, English Breakfast, Darjeeling) All black teas are fermented and have a higher content of tannins and can be harder on the stomach but still have the same health benefits.

Yerba Mate

Native to Paraguay, largely consumed in South America

Considered an immune stimulant, antibacterial, antioxidant, antispasmodic, aphrodisiac, thermogenic.

Used to decrease the appetite and stimulate mental functions.

Allergies, arthritis, colds, depression, fatigue, obesity, low blood pressure and stress.

Rooibos Tea (Red Tea)

Contains for 40 polyphenols that have antioxidant activity! Contains alpha-hydroxy acid, promotes healthy skin Caffeine free

Used as medicine for allergies, anemia, asthma, depression, cramps, headaches, stomach aches, skin problems and cancer prevention.

Pu-Erh

Herbal Teas – mint, chamomile, nettles..Any tea that is not from Camellia Senensis plant or yerba mate! Examples – chamomile, hibiscus, mint..

Usually have no caffeine content.

Contains small amounts of volatile oils that can be lost through steam evaporation (cover your tea when steeping)

Herbal teas are used for almost any ailment.
Great for kids if they are mild in flavor.
Organic is always great especially if it includes a berry. Use natural flavorings only!

Use for insomnia, digestion, viruses, allergies, to improve skin and hair, help with weight loss, detoxify the body, combat stress, strengthen the immune system and more!

How To Make Herbal Teas

All teas need to be covered while steeping to prevent precious volatile oils (medicinal) from evaporating!

For herbal tonic “brews” use 1⁄4 cup of herbs per quart of water. Cover with hot water and steep 30 minutes or overnight.

Strain and use natural sweetener if you like. 1 quart a day is a good amount for tonics.

Kombucha Tea is made from any of the above teas... along with a special mushroom called a Kombucha scoby.

Kombucha is a fermented tea that has live cultures or “probiotics” that are good for intestinal health, plus various acids and enzymes that aid in digestion and the detoxification of the liver!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience. Book her for your next wellness event!

www.mywellnessexperience.org

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

Essential Oils For Women

Essential Oils for Women
Nicole Carter – The Wellness Experience

 Women have so much to deal with in our bodies. We have crazy hormones, PMS, pregnancy, births, menopause and countless other things along with way.  Thankfully we have an arsenal of natural products now available to help us with everything we encounter. My favorite is using essential oils, because they are multi-faceted for women with many needs! They help us on a chemical level, on a mental level, on a cellular level, on a spiritual level. So many ways to use and enjoy oils!  It can be overwhelming, or it can be an extremely fun and empowering adventure! I hope for you it is the latter! To make it simple to start, here are 10 easy oils to start with. I promise you its totally addicting! To learn more about using essential oils TAKE THE ONLINE PROGRAM ESSENTIAL OILS FOR WELLNESS!
The following TOP 10 Women’s Oils offer something special that women often need. Each oil is unique in its benefits!

1. Clary Sage

• anti-depressant
• soothing properties
• beneficial during women’s menstrual cycles and mood swings, eases discomfort

You can add a few drops into an Epsom-salt bath or, if the oil is labeled safe for topical use, you can massage a few drops directly onto your abdomen to ease cramps and discomfort.

2. Lemon

• energizing and de-stressing properties
• wonderful for cleaning and cooking

I add a drop of lemon essential oil into a glass of cold water each day. It is so refreshing, and I believe it is the reason I have been able to stay so healthy the last few months.

3. Lavender

• reduces stress and calms nerves
• helps with sleeping problems
• aids with skin irritations

This is probably the most-used oil in our home. We diffuse it aromatically before bedtime, add it to our baths, and apply it to the soles of our feet before bed.

4. Geranium

• balances oil
• aids with skin irritation
• conditions skin

Add a drop to your facial or body moisturizer, and to your shampoo or conditioner to help balance oil production and moisturize your skin.

5. Basil

• soothes sore and tired muscles
• can be used in cooking
• helps memory function and focus
• soothes insect bites

Apply directly to an insect bite or sting, and if you are feeling sore from an extra hard workout, add a few drops into a massage oil and massage tired muscles.

6. Wild Orange

• invigorating, mood lifter

Add a few drops into your body scrub and feel refreshed and awake as you step out of the shower each day.

7. Oregano

• boosts immunity
• works like a natural antibiotic

You can diffuse oregano aromatically to purify the air, or add a drop into a teaspoon of honey to soothe a sore throat.

8. Melaleuca

• contributes to healthy skin and nails
• antibacterial

Add a few drops to your laundry detergent for its antibacterial benefits.

9. Frankincense

• mood lifter
• helps with skin injuries and irritation

Add a drop to your moisturizer if you have sensitive skin or diffuse it aromatically for a boost in mood.

10. Ginger

• aids digestion
• helps eliminate motion sickness, nausea
• alleviates joint discomfort

Apply a drop to the bottom of your feet after a meal to help aid digestion, or add a drop to a glass of water to tame nausea.

To learn more about using essential oils TAKE THE ONLINE PROGRAM ESSENTIAL OILS FOR WELLNESS!

Amazing Vitamin D!

For years we have been told the benefits of Vitamins C and E, but until recently Vitamin D has been largely ignored. Researches have found that this vital nutrient has many roles, far beyond bone health and that not getting enough of it can make you weak, sick and possibly put your life at risk!In fact, the risks associated with having to little Vitamin D in the body are compelling enough to push one to make an active daily effort to get it. With research still continuing, we already known that a lack of Vitamin D is linked to Type 1 diabetes, skeletal, joint and muscular deterioration and discomfort, as well as rheumatoid arthritis. If those don’t risks don’t send you on the hunt for D sources, perhaps the list of life threatening risks will. Getting enough vitamin D may reduce your risk of a variety of common cancers including breast, colon and prostate. Its also been shown to lower blood pressure and reduce the risk of heart attacks.
With cold and flu season at our doorstep, another good reason to pay attention to Vitamin D is to strengthen your immune system and provide yourself with some protection against season viruses.
Hopefully we have your attention now with the risks, so lets talk about how much to get and from where. Believe it or not, the best source of vitamin D is your own body. We have the ability to manufacture Vitamin D in our blood with the help of the suns ultraviolet B rays. This is the most potent form of Vitamin D, with no risk of adverse reaction or overdose and it’s free!
Vitamin D3, cholecalciferol, is the form you should be using if your looking for a dietary supplement. We suggest the oil base versions because Vitamin D is a fat-soluble vitamin. This also means that it is retained in the body, and it IS possible to get too much, unlike with water-soluble vitamins. When taking Vitamin D the recommended dosages vary but a common ground is about 5000 IU for adults daily. However, take into consideration how much sunlight you are getting each day. If you live in the northern states, you are likely to receive very little sunlight 5 months of the year, and may need more. A blood test done at your doctor’s office or lab can give more precise information on how much Vitamin D you need.

Six Week Slim Down promotes foods with Vitamin D such as salmon and eggs. Take this program online from anywhere!

Resources
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ http://cancer.gov/cancertopics/factsheet/prevention/vitamin-D http://www.vitamindcouncil.org/

Sustainable Eating

 

What Is Sustainable?

·      Food or resources able to be used without being completely used up or destroyed

·      involving methods that do not completely use up or destroy natural resources

·      able to last or continue for a long time

 

 

Problems we face

·      Water availability

·      Land space for farming

·      Increased Toxic Load from pesticides, fertilizers and animal wastes

Double Burden: The World Health Organization

There are now over a billion people in the world who go hungry and about the same number of people who are overweight. The WHO calls this "the double burden" and they are both linked through inequality.

"Cheap" food ignores health and the environment. 'Sustainable' food takes into account environmental, health and social concerns.  

Facts and Figures

1.     It takes 2500 gallons of water to produce 1 b of steak, and 25 to product 1lb of wheat. (John Robbins)

2.     It takes 1 gallon of water to produce 1 almond, and almost 5 to produce 1 walnut (John Robbins)

3.     Sustainable Table –

 

What we can DO to live more sustainable:

1.     Eat less meat – meat production requires large amounts of water and produces huge amounts of toxic waste

2.     Buy pasture raised meats and eggs – animals raised in pastures are able to eat naturally and have less disease than those in traditional agriculture conditions.

3.     Use less nuts – nuts require large amounts of water

4.     Buy locally grown – reduces the use of transportation costs

5.     Buy from small farms  (crop rotation and intercropping

 

 

CDC’s Suggestions that we choose food that

• Does not harm the environment
• Supports and preserves rural communities
• Is healthy and nutritious to eat
• Respects farm animals
• Provides farmers with a fair wage
• Is free of added toxins
• Is grown in the local community
• Does not harm the health of farm workers

 

 

Here are 5 Shopping tips to help you SHOP more sustainable!

1.     Buy Wild Caught fish, grass fed beef, pasture raised chicken and eggs.

2.     Buy organically grown produce

3.     Buy local foods including (raw) milks when available.

4.     Shop at your farmers market for as many items as possible.

5.     STOP buying foods produced in other countries.

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

Why Calorie IN versus Calorie OUT is failing! Follow these 2 Tips for weight loss!

The word calorie is defined Calorie as:  the heat needed to raise the temperature of 1 kg of water from 0 to 1°C. In 1887 the word was used to describe food energy from a popular article published in Century magazine, at the time a mainstream publication.  This went on to be listed in the Farmers Bulletin 23 in 1894, which is where the idea of every food being attached to a measure called calories. To put this into perspective, during this time Heroic medicine was still a part of the health care system, which included bloodletting and numerous other now outlawed practices.

 

Today, it is required that every packaged food contains a label indicating the calories, fat, protein, sugar and other pieces of information about the food. While this is helpful to consumers to teach about food density, and give them an informed choice about food, its most valuable attribute is the ability for consumers to see the ingredients in the product.  Therein lies the most important factor for human health. Food quality, not quantity.

 

As we try to battle the obesity epidemic in the U.S. we continue to be defeated as the low fat, low-carb, calorie counting, and other useless strategies fail people.  It’s time to take a real look at food quality, and be more demanding with our government and manufacturers about what is in our food. Or better yet, bypass the manufacturers entirely and eliminate all processed foods from our diets completely.

 

But wait, how would we then know what is healthy and what is not if that whole food did not have a label on it????  It's really simple. We teach people the value of foods, not how to count calories.  For more on eating healthy Watch the Interview On Nutrition Here!

 

If calories were only thing that mattered to stay healthy we could be each given a budget of calories each day to maintain. If we go beyond the budget, we gain weight, and if we go below we loose weight. It is true that 3500 calories equals a pound, but then why are people not loosing fat on a 1200-calorie diet? We have to move more and eat less. However if you have even been on a calorie-restricted diet you know how hard it is to battle the appetite! Eating less is difficult when the foods you choose are of poor quality.

We must be able to eat more quantity, yet take in fewer calories if we want to feel full and loose weight.

 

Here are 2 very basic ways to focus on quality and stop counting calories and STILL loose weight.

1.     Every time you eat, at least ¾ of your plate should be low glycemic vegetables. This means non- starchy veggies. The rest of your plate should contain lean protein, and a bit of plant based fat (avocado, nuts, seeds, eggs)

2.     We eat when we are hungry, but never overfill ourselves. Stop eating when you feel satisfied, don't wait until your stuffed!

 

Get more help with weight loss and getting healthy visitwww.mywellnessexperience.org

 

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

What's in your lunch?

Sometimes we have an image in our head of what's healthy and what's not. Perhaps it's time to take a closer look at our foods!

So here are the problems with this seemingly "healthy" lunch..

1. It contains little protein, and what's there is probably highly processed with additives.

2. It contains bread- processed grain, likely wheat. This can aggravate candida related illness and increases glycemic load, contribution to weight gain. 

3. The amount of fruit for a meal is too large if your trying to loose weight.

4. It contains cheese, which causes digestive inflammation among other problems.

5. Hardly any vegetables save for 1 flimsy piece of lettuce.

And a bonus 

6. It's all wrapped in plastic- plastics contain chemicals that can off-gass and leach into foods even if it's not directly touching.

5 ways to get your kids to eat more good food and less junk!

1.     Monkey See Monkey Do – Kids will most likely eat what they see parents, teachers and other peers eat. You can influence them by setting a good example and eating lots of FRESH and REAL WHOLE foods!

2.     Give options – I always liked to give my kids enough options so that they if they don't like something, they don't feel forced to eat it. Never force your kids to eat something! That will only guarantee that they will NEVER want to eat it.

3.     Make it fun, food play- Depending on the age of your kids, you can play with cutting foods into fun shapes and getting create with shapes and designs with food.

4.     Let them choose – We tend to do the grocery shopping while kids are at school or at home because it can be stressful with so many requests! However, kids can be helpful and get in on the shopping fun by helping to choose produce. I ask my kids to pick at least 1 thing from the produce section. (it has to look like it was grown that way) then we cook it together at home.

5.     Educate them – I tell my kids what processed foods and sugars do to them. My daughter and I have had the discussion of “pretty” food versus “ugly” food. The ugly foods are obviously those that can cause weight gain and acne (processed foods and sweets). The pretty foods will of course make you gorgeous! Those are all the fruits, veggies and lean proteins.

 

How do you influence others?

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

5 tips for flatter tummy

5 tips to get your tummy flatter..it's easier than you think!

1. Ditch dairy - dairy causes bloating and inflammation. Even just stopping dairy one day you'll notice a difference.

2. Eat low glycemic - not only do sugars and breads and pastas cause weight gain but all highlighting what foods cause your body to hold onto fat which makes it tough to see your abs.

3. Take magnesium at bedtime. - taking magnesium when you go to bed helps you to sleep better but also makes a huge impact on whether or not you have good elimination habits.

4. Take digestive enzymes. - digestion is often slow or sluggish due to the lack of enzymes that should be in food but are often lost your cooking a processing. Taking digestive enzyme's help to process the food and also help you to get more nutrients assimilated into your body from your food.

5. Do core centered exercise. - this is the obvious one. Just focus your exercise on your core to help it to get stronger and flatter the best exercises are barre, Pilates and yoga.

I teach all of this in my Six Week Slim Down Course in great detail.