Endocrine Disruptors: What Are They? How Do I Avoid Them?

endocrine disruptors

You’re diligently staying hydrated, which is fantastic! But now it’s time to step it up a notch and ditch the plastic bottles…and the lurking endocrine disruptors they bring along.

What Are Endocrine Disruptors?

Endocrine disruptors, whether they occur naturally or are human-made substances, intrude upon our body’s endocrine system. Since this system governs hormone and cell signaling, it can potentially lead to detrimental developmental, neurological, immune, and reproductive consequences.

Maybe you’ve heard of the term BPA before? Bisphenol A is notorious for tampering with hormones and mimicking estrogen’s effects in the body, inducing hormonal imbalances. BPA has been associated with a litany of health issues, including insulin resistance, obesity, diabetes, asthma, cardiovascular disease, liver damage, ADHD, infertility in both men and women, and altered gene expression.

But here’s the kicker: Being BPA-free doesn’t guarantee safety from plastic’s health hazards.

A study published in Environmental Health indicates that almost all plastics, including BPA- and phthalate-free products, release chemicals with estrogenic activity. Bisphenol S (BPS) and triphenyl phosphate (TPP) are two chemicals often found in BPA-free products. Items containing these chemicals have been marketed as “safe” alternatives to BPA-containing plastics, but it turns out that BPS has endocrine-disrupting effects that are very similar to BPA, and TPP is even more estrogenic than BPA.

What Endocrine Disruptors Do?

Our endocrine system consists of glands that release hormones. Once released, those hormones act like chemical messenger that travel throughout our body, bind to target receptors on certain cells and cause predictable cellular change.

Endocrine disruptors imitate our natural hormones and end up binding to receptors, consequently altering hormone production, transport, binding, and breakdown. They are incredibly stable, resisting easy breakdown (which is why manufacturers use them in products), and they linger in our bodies for extended periods.

When our hormonal systems are altered, it can lead to disrupted metabolism, immune function, bone health, mental well-being, impaired testicular function, conversion of cholesterol to steroid hormones, oxidative stress, promotion of obesity, and more.

Where are endocrine disruptors found?

We’re exposed to a cocktail of endocrine disruptors every day, often without realizing it.

They lurk in our plastic bottles, possibly within your carpet, and most likely in your drugstore beauty products. They also infiltrate food packaging, shower curtains, cleaning supplies, children’s toys, canned food, and, yes, even BPA-free water bottles. In essence, we’re constantly bombarded by hormonal manipulators. They’re everywhere.

In fact, the CDC has found over 92% of people tested, including newborns, have detectable levels of BPA and other plastic chemicals in their bodies.

Yikes!

The good news? We can control most of our exposure.

Tips to Avoid Endocrine Disruptors

Research finds that BPA, phthalates and other plastics have harmful effects at both high and very low doses. Given the above evidence, I recommend trying to avoid all kinds of plastic, even ones labeled as BPA-free.

  1. Use glass and stainless steel whenever possible for drinking, cooking, eating and storing food.
  2. Never reheat your food in plastic containers or wash them in the dishwasher. Use glass.
  3. Don’t cook with plastic utensils. Instead opt for bamboo or wood.
  4. Use parchment paper or a lid from a pot to cover your food instead of plastic wrap and aluminum foil.
  5. Watch what you eat (avoid canned foods and choose organic when possible).
  6. Cook with cast iron instead of nonstick pans which can also hide endocrine disruptors.
  7. Use a stainless steel thermos to pack your kids lunches instead of plastic baggies.
  8. Don’t forget to say “no, thank you” to your receipt, as these have BPA coating as well.
  9. Take a look at your (and your kids) cosmetic and personal care products (sunscreens, lotions, make up, soap, etc). Avoid those that contain phthalates in the ingredients and find natural replacements.
  10. Choose wood or fabric toys for children instead of plastic.
  11. Swap out those plastic water bottles and shaker bottles for an insulated stainless steel or glass (just make sure you keep the lid clean from mold).

Choosing what we put into and on our bodies can have an enormous impact on our health.

What actions do you currently take to reduce plastic usage, and are there challenges you face in finding alternatives?

Take action, today… and every day.

Consider going plastic-free on your next water bottle purchase. But, remember: No matter what nutritional or lifestyle changes you’re here to make, you have to get better at making a change in the first place if you want those changes to stick.

One realistic step at a time. 

More on our Salus Nutrition Health Coaching Blog:

Leo’s secret to success? Patience!

Leo, Athlete of the Month

In the heart of the Salus fitness community, we often encounter remarkable individuals whose dedication and progress inspire us all. This month, we’re shining the spotlight on Leo, a dedicated 6am-er who has been on an extraordinary journey since joining Salus in November 2022.

“From his first day in on ramp busting out handstand push-ups, Leo continues to be a force to be reckoned with. He gives 110% on every workout but still is smart in listening to his body when he needs to scale back. His extra work in open gym, consistency and hard work are definitely paying off!!”  ~Coach Alicia

“Leo is a very hard worker, he enjoys getting feedback to help him with his form. He prefers to work smarter, not harder.”  ~Coach Gino

“Leo has shown up eager and ready to train from his first WOD with us! When he started he had amazing bodyweight strength but he has really been consistent in showing up to class and is starting to master the Olympic lifts as well! Leo’s gymnastics are so strong, often working on strict movements. I have also noticed he has been showing up to Open gym on the weekends and working hard on his own. I love having Leo in 6am class and love that he has brought his daughter on board, too!!”  ~Coach Melissa

Throughout his time at Salus, Leo has since made remarkable progress on his fitness journey. Take a moment to meet Leo:

Meet Leo Brito, Athlete of the Month for September 2023

1. When and why did you start at Salus?

I started at Salus in November 2022. I’ve been into fitness for about 30 years, but I was looking for a new challenge and wanted to try something different.

2. How has your performance changed since you started at Salus?

Amazing! I have been exercising for a long time, but the new movements that I have learned since I joined have been nothing short of incredible. Muscle Ups, Pistol, toes to bar, wall balls, etc.

Leo, Athlete of the Month

3. Are there exercises you can do now that you couldn’t do before?

Definitely, Muscle Ups and Pistols are two exercises I couldn’t do before joining Salus.

4. How has your body physically changed since you started?

I’m actually exercising less than I used to, but my body feels stronger and looks leaner. It’s been a noticeable transformation.

5. How has Salus changed you in other ways?

Mental focus has been the biggest change. Training your brain to do new things at my age is not an easy task, but it’s been a rewarding experience.

6. How do you describe Salus to your friends?

I tell them it’s a place of instruction, community, and care. It’s more than just a gym; it’s a supportive and motivating environment.

7. What keeps you motivated to continue? What’s your “why”?

I am pretty driven individual and the fact that every workout feels like a new challenge keeps me going. Sometimes I look at the workouts before going to bed and I get excited even though they may look out my league.

8. Favorite lift or WOD?

 The Murph!!! Been doing it for a few years, and it’s a tough but rewarding workout.

9. What advice would you give to a newbie just joining Salus?

Patience! it will come!! I have been able to learn so many movements in 10 months, so don’t be discouraged if it takes time.

10. What is your next goal to accomplish?

I need to master double-unders and get stronger in all the bar movements. That’s my next challenge.

11. If you could design your own WOD, what would it look like?

1 min Bike
5 rounds
5 Muscle ups
10 Pistols
15 double-unders
1 min Bike

12. Favorite thing to do for fun?

This is my fun!!! I love working out and challenging myself.

13. Favorite healthy dish….and favorite “splurge” meal?

For healthy, it’s baked sea bass and rice. As for splurge, it’s definitely pizza!

14. If you could be a animal what would you be and why?

I’d be a lion because it represents pride.

15. Favorite motivational/Inspirational quote?

“Be the best human you can be.”

16. Interesting fact not many people know about you.

Nothing of note, what you see is what you get! 🙂

 

Leo’s dedication and progress at Salus are truly inspiring, reminding us that it’s never too late to embark on a new fitness journey and achieve remarkable results. Congratulations to Leo for being our Athlete of the Month for September! Keep up the fantastic work!

Eating Out and Staying In Control

eating out

Eating Out and Staying In Control

Once you’ve made the decision to eat clean, dining out can be a minefield, and can often stir up some anxiety. In attempt to help you from freaking out when you’re eating out, I’ve outlined some simple tips below. Try it at your next business lunch, family celebration or date night.

Ready? Let’s Order.

Eating Out: Navigating Restaurant Emotions

First, accept that you just might be considered “that person.” You know, that one who asks all the questions about the menu, make some substitutions and still might have to send something back.

Yup, that might be you.

If you’ve made a commitment to make smarter choices about what you’re eating, you need to do some due diligence. So, instead of sitting back and feeling self-conscious about your new lifestyle, own that shit.
Hopefully you’ve already had the conversation with those you’re dining with, but if you haven’t, let them ask you some questions and answer in a positive light (saying things like “I choose to have xyz” rather than, “I can’t have xyz”).

Also, instead of judging what they choose to order, lead by example.
So, before you start listing off your questions and substitutions, let your server know that you have a few special requests but you’re willing to wait patiently for the changes and that you really appreciate their help. The more they feel your appreciation, the more they’ll show you the same courtesy.

Do Your Research Before You Go

If you know where you’re going ahead of time, do your homework about the menu. Browse through their online menu and take note of any table-temptations (like warm bread or chips and salsa) so you can be mentally prepared. These temptations can also be avoided by my eating something little before you go so you’re not hangry while you’re waiting for your food.

If you have more time, call the restaurant and ask about the oils they use for cooking. This can help you decide which meals have the red light. If you’re on a roll and have their attention, why not ask about how their ingredients are sourced. Do they use a local farmer or a distributor? What about their meats – are they organic or conventionally farmed? If you’re headed to a restaurant that features local or organic, they’re going to be more than happy to share that information with you.

Once you pick a few items on the menu that look promising, take a look at their nutritional value. My Fitness Pal has a decent database to help you navigate eating out. You can either choose by GPS location or search the restaurant name.

Pick Your Protein First

When you find a grass-fed burger or organic, free-range chicken, it’s time to celebrate and bookmark that restaurant as a favorite. But, when you’re eating out, you’re going to find that most restaurants use conventionally-sourced (factory-farmed) meat. In that case, use this as a guide to help you navigate your choices.

  • Your best bet is to choose steamed or grilled fish or lean cuts of red meat. Aim for as lean as possible to avoid fat-stored toxins consumed by factory-farmed animals.
  • Your next best choice is going to be grilled chicken without the skin or a no-bun-burger or even eggs (depending on the oil used). Often, you’ll have no choice but to be at the mercy of vegetable oils. Even high-end restaurants cook with it. Learn to navigate smarter options that require no oil (or less of it), and you’ll set yourself up for success.
  • Finally, the avoid at all costs protein choice when eating out: factory-farmed pork in any form (this includes bacon, sausage, hot dogs), anything skin-on, fried or swimming in sauce.

Be Meticulous

Don’t be embarrassed to take an extra few minutes to read over the menu, if you didn’t have a chance to do it beforehand. Ask questions about the cooking methods before you choose your meal.

  • When possible choose grilled or steamed foods. These will be your safest choice.
  • Sauteed dishes are cooked in fat (and most restaurants cook their vegetables this way). Ask for them to be steamed and served undressed.
  • Roasted might sound like a good choice, they’re just cooked in an oven, right? Wrong. These dishes are usually blasted with fat (not the good kind) to keep them from drying out.
  • Fried. No chance. Moving on….

Focus on What You CAN Control (not what you can’t)

Eating out doesn’t have to be stressful, but it takes a little more work.

Progress, not perfection. That’s our mantra right now.

Do what you can to make the smartest choice and keep your meal compliant. And, even if you can’t control the menu, you can control your portions. Use your hand a guide to help you from going overboard.

Then, it’s time to enjoy your company. Remember to also show your appreciation with a tip for your server, too.

 

If you have any questions about your individual needs, set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching with Angela.

Got Pain? Your Gut Might Be To Blame.

Did you know that there is a strong connection between joint pain and your gut? If you’re experiencing achy knees, chronic pain or stiff joints, leaky gut may be to blame.

Often, these ills are attributed to the unfortunate effects of aging and maybe we just chalk it up to be arthritis. What if that pain was actually caused by an imbalance from another part of our body?

Our gut.

Did you Know:

  • Irritable bowel syndrome (IBS) may affect as much as 30% of the population. Symptoms typically include gas, bloating, abdominal pain, and altered bowels (constipation, diarrhea, loose stools).
  • Up to 84% of IBS may be linked to an overgrowth of bacteria in the intestines. The good news is that many people can experience relief by following diets that reduce bacterial overgrowth.
  • What’s interesting is that when gut health is improved, studies show that it can also improve anxiety and depression. Evidence shows that brain fog and impaired memory can also improve with gut healing.
  • What’s more? data also shows that improving gut health can also show an improvement in metabolism.
  • Additionally, several studies have uncovered a link between microbes in our gut and other diseases such as rheumatoid arthritis (RA). People with RA as well as psoriatic arthritis tend to have higher levels of a certain type of bug in their intestines that those without the disease. This research suggests that the connections aren’t just between the gut and arthritis, but any type of inflammation in the body.
  • Inflammation in the intestines has been shown to cause insomnia, improving that inflammation can improve sleep!
  • Certain skin conditions (pimples, rashes, skin inflammation) have been clinically documented to improve after reducing unwanted bacterial overgrowth.

Importance of the Small Intestine

The small intestine accounts for over 56% of our intestinal tract, nutrients are absorbed here and it is responsible for 90% of caloric absorption. Yep you read that right 90% of the calories you take in are absorbed in the small intestine. Another factor worth noting is that the small intestine has a profound impact on the immune system: the largest mass of immune cells found in our entire body is seen in the small intestines.

So, you can see, it’s kind of a big deal.

It’s important to note that the small intestine’s thin, protective mucous membrane is much more prone to damage (which can result in leaky gut) than the large intestine.

That is why small-intestinal health is impactful on immune and autoimmune conditions.

What Exactly is Leaky Gut?

Think of the gut as a drawbridge. Naturally, the gut is semi-permeable to allow micronutrients (think of them as tiny row boats) pass through the intestinal tract into our bloodstream (this is normal). Certain external factors such as processed foods, infections, toxins and stress can increase intestinal permeability, causing our drawbridge to stay open which allows larger boats to escape into our bloodstream (this is NOT a good thing). Your immune system marks those foreign invaders that were never meant to pass through, such as toxins, as pathogens and begins to attack.

According to a description in the journal, Frontiers in Immunology, leaky gut is described as:

The intestinal epithelial lining, together with factors secreted from it, forms a barrier that separates the host from the environment. In pathologic conditions, the permeability of the epithelial lining may be compromised allowing the passage of toxins, antigens, and bacteria in the lumen to enter the bloodstream creating a ‘leaky gut.’

What Causes Leaky Gut?

Maybe you just tweaked your ankle and have been trying to limp your way through the day with a few Motrin. Perhaps you’ve been taking birth control for years. Or your diet is filled with processed foods. Any of these scenarios can irritate the small intestine leading to leaky gut or intestinal permeability (when the food particles that pass through the intestine “leak” into our bloodstream) which triggers the immune system to go into attack mode and fight the invaders.

This is dangerous.

Leaky gut results in increase in inflammation, this inflammation can lead to joint pain and a host of diseases.

Leaky gut can also be caused by:

  • Chronic stress
  • Toxin overload (alcohol, antibiotics, pesticides, tap water, aspirin, other drugs)
  • Poor diet (inflammatory foods such as added sugars, refined oils, soy, food additives, gluten, dairy,  the typical Standard American Diet SAD diet)
  • Artificial sweeteners (saccharin, aspartame, acesulfame-K, sucralose, neotame)
  • Sleep deprivation
  • Bacterial imbalance
  • Aging
  • Genetic predisposition

In fact, a 2015 review paper, published in the journal Autoimmunity Reviews, shoed that food additives found in processed foods can irritate the gut, lead to leaky gut and subsequently, cause autoimmune disease.

As you can see, many things on that list is IN our control (minus aging and genetics).

How Do I Know If I Have Leaky Gut?

In addition to your joint pain, additional symptoms that may indicate the problem is all in your gut include:

  • Inflammatory conditions, arthritis
  • Digestive problems (bloating, gas, IBS, gastric ulcers, diarrhea)
  • General/seasonal allergies and/or asthma
  • Hormonal imbalances (PMS)
  • Autoimmune diseases (celiac disease, psoriasis, lupus)
  • Chronic fatigue and/or fibromyalgia
  • Brain-related symptoms (brain fog, anxiety, moodiness, depression, ADD, ADHD)
  • Skin issues (acne, rosacea, eczema)
  • Candida overgrowth
  • Food allergies and/or intolerances

Create a Healthy Gut Environment for Healthy Bacteria

Remove. Replace. Restore.

Adequate, if not optimal, digestive system function is essential to our health. If you are in pain, try eating to reduce inflammation to create a healthy environment for gut bacteria and improve microbiota/gut flora.

The first thing is to remove all inflammatory triggers such as stress and certain foods like:

  • Sugar
  • Saturated Fat
  • Trans Fat
  • Omega 6 Fatty Acids
  • Refined Carbs
  • MSG
  • Gluten & Casein
  • Vegetable Oils
  • Alcohol

Then replace the good by eating whole, unprocessed foods that support nutrient absorption such as:

  • Tomatoes
  • Olive Oil
  • Green leafy veggies
  • Nuts
  • Fatty fish like salmon
  • Fruits such as strawberries, blueberries, cherries and oranges

Finally, restore a healthy bacteria in your gut (think: high-quality probiotics, prebiotics: non-digestible fiber compounds found in garlic, onions, leeks, raw dandelion greens, curcumin, bone broth).

You must eat to balance blood sugar, and steer clear of food allergens, intolerances, and food additives. Why? As a response to eating food that you’re intolerant to, your immune system will react with inflammation.

How do you know if you’re intolerant to certain foods? Of course you can do a blood test, but the most useful diagnosis is 3-week food exclusion to watch for symptom improvements followed by a gradual food reintroduction to confirm.

One way to try a food exclusion experiment is to follow the Paleo diet, which does a great job of removing common food allergens. In the Paleo diet, you focus on fresh vegetables, fruits, meats, fish, eggs, healthy fats, oils, nuts and seeds. You avoid grains, beans and legumes, processed foods and dairy.

Which Approach is Best for You?

Remember, our gut is the gateway to health.

With nearly 80% of our immune system residing in the gut and 95% of our serotonin produced in the gut, chances are, if our gut is healthy, we will also be healthy.

But this is a journey. These changes won’t take place overnight. A good place to start is with the 3-day elimination diet. But, if you’re feeling a bit overwhelmed by all the information above, don’t hesitate to reach out.

You can also set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching.

More on our Salus Nutrition Coaching Blog:

Overcoming Procrastination: Just Do the Dishes Already

Most of us know that the key to maintaining momentum with our goals is by overcoming procrastination.

Have you ever noticed how the smallest things can feel so difficult? I know I’m not alone on this. Without a doubt, we all have that one thing (or many things) that needs to get done, but we tend to procrastinate doing it. For me, it used to be a resistance to folding socks and doing the dishes.  Now, I’m the kind of person that likes to check off the boxes and get stuff done, but, there was just something about folding socks that drove me bonkers. Don’t judge me LOL

Until I realized how little time those two tasks actually took me. I literally timed myself one day.

Those tasks took me less than two minutes.

Seriously.

Overcoming Procrastination in Less Than 2 Minutes

Personal growth is a form of change. Unfortunately, there is an unconscious, deeply rooted part of us that resists change.

Even if it’s a positive change.

This internal resistance can show up in a variety of ways, from feeling lazy, scared, complacent, doubtful and that overwhelming feeling of procrastination.

Here’s the deal…

Most of these things we procrastinate aren’t actually difficult to do (I mean, come on…folding socks? What was I thinking?) We just avoid getting started on them for some reason. Of course, the more time-consuming the activity is, the bigger resistance to starting it is created in the mind of the procrastinator.

How do you overcome?

The two minute rule

Relative to the size of the task, the 2 minute rule can be applied in two ways:

  • The first way is to do short and easy tasks right away.
  • The second way is applied to bigger projects that require added time and effort. And just start chipping away.

Originating from Newton’s first law of motion that states that objects in rest stay at rest and objects in motion stay in motion, the 2-minute rule in this case means finishing that bigger project 2 minutes at a time. Research shows that the way to start big projects is to break it down into as many small tasks as possible where completion will lead to an increase in motivation. For example, get dressed for a workout and lace up your shoes (2 minutes, check!) and you’ll be more likely to go to the gym, exercise and have more energy! Or sit down to write your grocery list and you’ll be more likely to go grocery shopping, meal prep and eat healthier.

Countdown from 5

But, getting started can be harder than it sounds – even if it’s just for two minutes. So, try this trick. The moment you have an instinct to act on something, count out loud: “5,4,3,2,1” and then physically move your body before your brain has a chance to stop you. The counting distracts you from your excuses and help you focus your mind on moving in a new direction. It interrupts your default thinking and becomes a “starting ritual” that activates your prefrontal cortex which will help you change your behavior.

Try it! I promise the 5 second countdown preceding the 2 minute rule will ignite something powerful if you just give it a try!

Procrastination Trigger: Feelings

You can probably name a handful of things you’re currently procrastinating. The truth is, overcoming procrastination is not necessarily going to be your cure-all. It’s about teaching yourself to anticipate your specific triggers and coming up with a plan in advance on how to get started without hesitation, such as the two-minute hack.

Common procrastination triggers are the fear of the unknown, distraction, lack of motivation and resistance to get started (doing the dishes). Big or small, every task comes with a certain level of resistance.

And one of the most common reasons why we procrastinate is that we want things to be perfect. Our feelings get in the way. Instead of focusing on getting started, we obsess about achieving perfect results and end up paralyzed.

According to neuroscientist, Antonio Damasio, our feelings decide for us 95% of the time. We FEEL before we think. We FEEL before we act. As Damasio explains, humans are “feeling machines that think,” not “thinking machines that feel.” Ultimately, our feelings have a strong influence on how we make decisions. You need to learn how to separate what you are feeling from the actions that you are taking.

The 5 second countdown to the 2 minute rule is a remarkable took in this regard. For example, the moment you don’t feel like meal prepping, you won’t. But if you countdown from five and tell yourself that you’ll just take 2 minutes on the task, you can untangle your feelings from your actions and get started.

Remember, set realistic expectations and strive for progress, not perfection.

Remember to Reinforce Your Habits

William H McRaven said it well in his book, “Make Your Bed,”

“Every morning in basic SEAL training, my instructors, who at the time were all Vietnam veterans, would show up in my barracks room, and the first thing they would inspect was your bed. If you did it right, the corners would be square, the covers pulled tight, the pillow centered just under the headboard, and the extra blanket folded neatly at the foot of the rack.

It was a simple task, mundane at best. But every morning we were required to make our bed to perfection. It seemed a little ridiculous at the time, particularly in light of the fact that we were aspiring to be real warriors, tough battle-hardened SEALS, but the wisdom of this simple act has been proven to me many times over.

If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.

If you can’t do the little things right, you will never do the big things right. And, if by chance you have a miserable day, you will come home to a bed that is made-that you made-and a made bed gives you encouragement that tomorrow will be better.

If you want to change the world, start off by making your bed.”

Overcoming Procrastination in a Simple, Yet Powerful Way

What is that one thing you have been procrastinating that might be holding you back from achieving your goals?

Are you paralyzed about food choices?

Does taking the time to stand there and fill up your water bottle hold you back from staying hydrated?

Does the latest episode on Netflix prevent you from getting enough sleep?

Whether you’re waiting for the “perfect time” to start exercising, eat better… or do the dishes, I encourage you to use these tools to help you overcome procrastination and attack your goals head on. Whatever it is that’s taunting you, hanging over your head, if it takes less than two minutes to get started, then do it now.

Knowing what you need to do is the easy part…pushing yourself to do it takes courage.

If you already started making positive changes, you’re likely learning a lot about your body and mind. Hopefully, these are changes that you can embrace and carry through with you for life. Ride that momentum and take the steps you need to feel confident and become a better, healthier version of you.

Let me know how it goes!

Taking Control of Cravings and Temptation

Do you usually give in to cravings, give up… or take control?

This post is not your typical advice about fighting off cravings. 

Sure, mindful eating, drinking more water, decreasing stress and avoiding the notorious feeling of being hangry will all help keep your cravings at bay (like that unplanned decision to grab pretzels from your kid’s snack pack).

Whether you just want to kick up your feet and relax with a glass of wine on the weekend or head out to taste-test Nicholas Creamery, let’s see what we can do to make it fit into your day.

Wait, what? You might be thinking…has Coach Angela gone crazy?

Nope.

What I’m talking about here is learning how to plan ahead to prevent going overboard. Celebrations, holidays, stressful occasions, etc.- they will always be there. Learn how to navigate through them rather than avoid them (and then spiral out of control). The right way.

Here’s the deal. You need to be strategic about it.

Most of us crave energy-dense foods such as chocolate and other high-caloric sweet and savory foods. Whatever it is for you, choose your guilty pleasure ahead of time- a drink, some ice cream, chips and guacamole, etc. It’s all about planning ahead and then staying in control, guilt-free.

Mind blown.

Look at this kind of like a test. A lot of feedback I hear from clients is that they feel uneasy, even scared, to “enter back into the real world” after a challenge.

Our goal is to set you up for success for life – to approach situations with confidence in making the healthiest decisions possible, and also to enjoy yourself in moderation. That being said, if you’re worried that a little will most likely turn into a lot, you might want to wait until you have built up more confidence over your choices, first.

Take Control of Cravings For Good

Whether you decide to implement these tips next weekend or next month, here’s how to stay in control in the face of temptation and cravings.

Decide In Advance-

Decide what food or drink you’d like to enjoy in advance. If you plan for your portioned out serving of dessert or a glass of vino, you’ll be less likely to cave in after a stressful week with an entire tub of Ben and Jerry’s…or the whole bottle of wine.

Pick one.

And take the time to thoroughly enjoy it. Without the side of guilt.

Control Portions-

Be sure to identify the serving size that you’re going to have ahead of time and stick to it. Visualize that one glass of wine or talk about sharing some decadent ice cream with your loved one.

This will help you to stay true to portion control and walk away feeling satisfied rather than stuffed.

Swap it Out-

Now, I know “moderation” requires willpower. Especially when you’re attempting to moderate food specifically designed by scientists to make you want to eat more now and crave more later. Therefore, I strongly encourage you to make the decision to completely avoid those foods that you know you can’t put the breaks on and instead find nutrient-dense alternatives that you enjoy.

Look at this not as deprivation, but as the smartest decision you could possibly make for a happier, healthier life.

Finding foods “that you enjoy” is key. Do some research on healthy swaps and discover whole foods that can replace unhealthier versions. For example, if you love chips and dip – experiment with baked plantain chips and homemade guacamole. Just remember to portion things out properly in advance.

Look for a Distraction-

If your cravings have been hijacked by the surge of dopamine that spikes every time you walk through the kitchen, look for a distraction like drinking a glass of water or calling a loved one. Too often we eat because we’re bored or simply in the habit, rather than physically hungry. To combat that, research shows that changing your habits by focusing on another task, like walking around the block, can help reset your mind and help keep uncontrollable cravings at bay.

Dig a Little Deeper

There’s a chance your cravings due to a strict deprivation. In fact, some studies show that a short-term, selective food deprivation can increase cravings for the avoided foods. But get this:

Dieting’s bad reputation for increasing food cravings is only partially true as the relationship between food restriction and craving is more complex. While short-term, selective deprivation may increase food cravings, long-term energy restriction seems to actually decrease food cravings. This suggests that food deprivation can also facilitate extinction of conditioned food craving responses.

How do you get there? Change your mindset.

You’ve heard me say it before — instead of saying: “I can’t have that.” Reframe your thought process and instead say, “I don’t want that.” Say that enough and you’ll start to believe it.

Ask Yourself

Is there something that you’ve been craving lately? Or an event coming up that’s going to be full of temptations?

How can you manage these feelings by using the tips and tricks mentioned above?

Control Cravings With a Healthy Mindset

A healthy lifestyle is about making the most nutrient dense choices you can but also maintaining a healthy mindset. It’s not about constant feelings of restriction or becoming a hermit to avoid social temptations. Stay balanced by understanding that you can have some (not all) of your favorite foods and be okay with that.

More on our Salus Nutrition Coaching Blog:

Want to Know the Secret to Meal Prep? Plan Ahead

You’ve set some goals, so now it’s time to get used to tracking your progress and learning how to plan ahead.

No matter your intention for joining the challenge. Setting goals and changing your way of life can be tough at the beginning. It’s it’s not uncommon for the initial reaction to feel a little overwhelmed about hitting each goal flawlessly. But remember, you want your goals to be risky, yet realistic.

Refer back to my previous post about striving for progress…not perfection.

If you’ve been eating a certain way for quite some time, the best thing you can do to set yourself up for success is to focus on one change at a time.

Planning ahead for meal prep is key to make this happen.

Plan Ahead for Meal Prep

With 101 things on your to-do list, meal prep can seem intimidating. How do you even get started? Meal prep doesn’t require complicated planning or tools – just a little time to get organized first. With a few hacks, you can gain control and help make cooking during the week way easier.

Start by scheduling.

Actually schedule time on your calendar to plan your meals for the week (or at least part of them), make the shopping list, go grocery shopping and meal prep. Go ahead, open your calendar and put those important reminders in now…

Make your grocery list.

After you figure out what your week looks like, make your grocery list. Be sure to stick to a store you’re used to and can navigate conveniently. This is not the time to venture out to a new grocery store.  Go prepared with your list and NOT on an empty stomach. Shop mostly along the perimeter, where the produce and meat aisles are located.

Or you can even get your groceries delivered. For example, if you have Amazon Prime and a Whole Foods nearby, you can order with ease and even save favorite items for easy cart adds.

You are in control.

Just remember: You are in control. You make the list; you choose to stick to it (don’t fall for those impulse items). Bring home only what you want in the house to keep temptations at bay.

You can definitely do it!

Make Ahead

Once you get home, start prepping and cooking (or schedule the day that you will do this). At the Salveo house, we usually meal prep Sundays and Wednesdays. Whip up a batch of protein — grill some salmon or several chicken breasts (or both) at once. Wash and chop veggies so they’re easy to grab for snacks or salad. Shave and cut up sweet potatoes, batch cook brown rice…You get the idea.

Or consider a regular healthy meal delivery service like Fit Food NJ. Even one meal during your busiest day might be worth it, and could mean the difference between a nutrient-dense, delicious meal and a regrettable fast-food run. (Save 10% with code: Salus)

Store Safely

Use quality food storage containers to keep prepared food safe. Stainless steel containers and glassware are the safest solutions. I recommend avoiding reusable plastic containers whenever possible. But, if you do use plastic, at least keep it out of the microwave.


Bonus Benefits

It’s so much easier to focus on healthy ingredients, control portions, and avoid those mid-week slumps when ordering a large pizza sounds so much easier than whipping up something fresh.

Ready to set things up this week so you can’t fail? Even an hour can set you up for success.

The name of the game is:

Anticipate. Plan. Strategize.

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Check out some of our most popular Salus Nutrition posts:

Life After the Nutrition Challenge

life after challenge

Life After the Nutrition Challenge

You made it! It’s been weeks of clean eating, being mindful of your portions, staying hydrated, exercising, mobilizing, sleeping like a baby, working toward your goals and motivating everyone around you! But, now what? What happens after the nutrition challenge?

Preparing for life after a nutrition challenge is not a huge topic many nutrition challenges address (resulting in a lot of those notorious ups and downs). But, since we’re all about making changes for LIFE (not just during the challenge), here are a few things to keep in mind.

Dealing with All the Occasions

Although things look a little different this year, we will inevitably be faced with vacations, holidays, celebrations, unexpected dinners out, soon enough. These are important moments – they’re happening now, they’ll be facing you next month, next holiday…each and every year. And you should be able to enjoy them without stressing out. “How will I deal with those road bumps,” you ask?

By practicing your new set of skills.

Hopefully you feel armed and ready to attack the real world with all the knowledge, new habits and shift in your mindset. As you’ve learned, being mindful with what, when and how you eat is a skill that must be practiced regularly.

Whether it’s a celebratory beer at the beach on the fourth of July, a taste of your nephew’s birthday cake or those famous nachos you’ve been dreaming about, it doesn’t have to be all or nothing.

“Learning is discovering that something is possible.” ~Fritz Perls

Once you are comfortable with your normal, day-to-day quality and quantity choices, it is okay to enjoy a splurge “treat” once and a while. But remember, this is not an excuse to go off the rails and eat everything in sight. Take this time to practice the skills you have learned throughout our journey – rely on your hand for portion sizes, stay in tune with your body’s fullness signals (think 80%), stay away from those things you know are going to make you feel like crap the next day (refined sugars, etc), plan ahead (be mindful) and hey, don’t stress about it.

Turn your focus more on who you are with, your surroundings and how the food tastes.

But, I get it. It may not only be dinners out or fancy celebrations that pop up. Sometimes, we just feel physically or mentally exhausted… and all we want to do is veg with our meal in front of the TV. And that’s OK. It’s impossible to be perfect 100% of the time…I’m sure as heck am not.

And no one expects us to be.

The biggest challenge we’ll ever face is that of our mind. When we don’t do what we believe or feel deep down in our gut to be “right,” we won’t feel good. And our bodies will show it. But, if we live according to our values (and often, healthy choices), life “flows” much more effortlessly. You must be willing to face your own doubts and fears. You know you’re going to face difficult situations in the future.

You can’t control the future. But you can control the choices you make, your reactions and your mindset.

“Man’s mind, once stretched by a new idea, never regains its original dimensions.” ~Oliver Wendell Holmes

No matter where you are, practice what you learned over the challenge and keep your mindset…and portions, in check.

Identify Your Goals for After the Nutrition Challenge

After the nutrition challenge is over, it’s important to clearly identify your goals going forward.  Figure out your long term and short term goals. This will help you stay motivated and find a clear (and safe) path to take.

If you love how you felt over the past few weeks and have decided this is now how you’d like to continue living life. Keep doing what you’re doing! Find an alternate way to stay on top of clean eating meal prep and check-in with your goals regularly – whether that’s with a buddy, a coach, an app. There’s not necessarily one right answer for that, different things motivate different people.

If you love how you felt over the past few weeks, but you’ve decided to add back in some of the foods you were avoiding (gluten, dairy, soy, processed foods, sugars, etc), it’s important to carefully re-introduce them slowly to avoid feeling ill. If you had an “off-day” any time over the challenge, you know exactly what I mean.

Here’s what you need to know about reintroducing foods back into your life after the nutrition challenge.

Implementing an Elimination Reintroduction Plan After Your Nutrition Challenge

This nutrition and wellness challenge was a bit of a science experiment. You learned a lot about your body and hopefully realized that food isn’t just fuel…it’s information. Every bite we eat sends messages to our body and our body responds. Sometimes louder than others.

Think about this: the GI tract doesn’t just have the job of digesting and absorbing food…. It also has its own working nervous system (the enteric nervous system). That means our gastrointestinal tract is abundant in neurotransmitters, chemical messengers, bacteria, enzymes and hormones. That’s pretty awesome, right?

But now consider this: given the amount of devoted resources our body needs for a properly functioning GI tract, when things go wrong in our gut, all hell breaks loose. From microbial imbalances and detoxification abnormalities to motility issues and inflammation, food intolerances or sensitivities can directly contribute to gut problems like gas pains and bloating, AND it can also harm other body systems at the same time.

GI disturbances have been linked to unwanted symptoms such as arthritis, skin conditions, autoimmune disorders, asthma, addiction, migraines, mood disorders, kidney problems and a whole slew of other conditions.

Proceed with Caution

So, all that being said, after you’ve eliminated potential food sensitivities throughout this challenge and you’re ready to reintroduce some of these foods back into your diet, you must proceed with caution.

1. Grab a pen and paper or use a handy app like myfitnesspal where you can record what you eat and jot down notes about how you felt after and monitor yourself for symptoms.
2. Slowly reintroduce only a SINGLE food group that you previously eliminated for one day only. Then monitor yourself for two days. (example: if you decide to reintroduce dairy on Monday, that day you might try milk in the morning, some cheese at lunch and maybe even a little cottage cheese at night). The key word being: slowly.
3. Monitor yourself for any abnormal reactions through Wednesday. Negative reactions to watch out for include: insomnia, fatigue, joint pain, skin breakouts, headaches, bowel changes, brain fog, bloating and even respiratory issues.
4. If you don’t notice any negative symptoms, it’s time to reintroduce a different food (example: sugar) on Thursday. Proceed with the same timeline as above.
5. Continue this process for a few weeks, reintroducing one new food only every few days, no sooner.

Depending on how much you eliminated, this process could take up to 6 weeks, but at the end of the experiment, you’ll know a whole heck of a lot about your body and how it responds to different foods…which as you saw above, can give you more than just gas and bloating.

The bottom line: Don’t waste all your effort over the last few weeks. Take the time to learn even more about your body and how it responds to your every day choices.

Reflections on Your Nutrition & Wellness Challenge

I wanted to take a moment to reflect on this nutrition & wellness challenge. As your Nutrition Coach, it is my goal to educate and inspire you to develop healthy eating habits that last a lifetime. It has been a pleasure guiding you through and I hope I’ve helped you:

  • Have the desire to eat more fresh, minimally-processed foods.
  • Discover how to balance lean protein, veggies, nutrient-dense carbohydrates and healthy fats.
  • Learn to adjust portions that directly meet health, performance and body composition goals.
  • Become aware that many other areas, in addition to nutrition, affect our physical and mental state. Sleep, environment, hydration, exercise…they all play a role, too.

Please Share

I genuinely appreciate any and all feedback on your experience, so please take a moment to drop a review on Google or Facebook.
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Create Healthy Nutrition Habits for Life

And, after the challenge, if you’re interested in learning more about a customized plan that really dials in to your individual health and nutrition needs, or you have any other nutrition-related questions, reach out to info@salusnj.com to set up a free 15-minute consultation.

Check out our most popular posts from the nutrition challenge:

Mindful Eating

When was the last time you truly paid attention to what you were eating — when you truly savored the experience of a meal? Often, we eat on autopilot, inhaling our food while our attention is on the TV, laptop or our phone.

Mindful eating encourages us to remove those distractions and sit uninterrupted for a meal. In doing so, we begin to take our time, eat more slowly, and reconnect with our senses.

Mindful Eating: Slow Down for a Moment

Why do you eat when you eat?
Are you hungry, bored, stressed?

Today, we’re going to review some simple ways to recognize these habits (you may not even realize you’re doing it), and talk about ways to navigate around them for more mindful eating.

Eat With Your Brain

Most of us are guilty of aimlessly walking into the fridge after just eating a meal, opening it up and searching for something else to eat.

Are we really still hungry or maybe it’s just that we’re bored… or simply in the habit of grabbing something sweet after dinner. There are so many different environmental factors that play a role in mindless eating. And many we don’t even recognize.

In order for the body to realize it is becoming full it needs to work with the mind. When you pay attention when eat, you not only allow yourself time to feel full, but studies show that you’ll also enjoy what you’re eating more.

Refresh your perspective.

Diets and challenges are pretty much synonymous with short-term restriction and feelings of deprivation. Because of this most diets fail after the first week. Of course, we’re not going to let that happen.

Prepare healthy, not convenient, food and refresh your perspective on the healthy habit changes you’re starting to implement to embrace them as a lifelong change.

Be present.

Mindful eating simply invites us to be present during the cooking process or while eating. It allows us to truly savor our food without experiencing any judgment, guilt, anxiety, or sabotaging inner self-talk. Here are some ideas to help you get started:

  • Sit down when you eat.
  • Take a breath and appreciate what is in front of you and be present in the moment.
  • Take a look at the ingredients list and read each word. If you can’t pronounce the ingredients, put it down (and then don’t buy it again).
  • Giving thanks or saying a mantra to yourself might help you slow down. Try something like: “I eat to nourish and energize my body.”
  • Keep practicing. Just like any habit, mindful eating takes practice.
  • Put down distractions…

Put down distractions.

Distractions take away from our intention to appreciate the food on our plate. Its texture, smell, taste and how it will benefit our bodies, energy, performance, etc. Try to identify when something other than hunger is making you want to eat and then steer your attention to your goal oriented activity instead.

Listen, I’m a mom of twins. I know a distraction when I see one. Use what you’re learning as a teaching tool for your children, but set real expectations. Help them instill mindful eating habits early on to set them up for success later in life. It won’t happen overnight… and they will most likely get distracted by the bunny in your yard time and time again. But, if you can you can make an effort to be present as a family, just a little bit at a time, you’ll be more likely to succeed.

Food for Thought

Where were you at lunchtime or dinner time yesterday?

Who was with you and what did you talk about?

If you were alone, did you do anything else besides eat?

What was your mood like when you were eating?

Some days we won’t be able to remember the answers to these questions. The truth is, some days we’ll be lucky enough to sneak in a meal in between meetings and kids practice.

Make an effort to enjoy a peaceful meal over the next couple days.

Don’t let food become a mindless afterthought.

Take a Deep Breath

Now sit down, take a deep breath and really savor what you’re eating. And then read more on The New York Times, “Mindful Eating as Food for Thought.”

“The rhythm of life is becoming faster and faster, so we really don’t have the same awareness and the same ability to check into ourselves. That’s why mindful eating is becoming more important. We need to be coming back to ourselves and saying: ‘Does my body need this? Why am I eating this? Is it just because I’m so sad and stressed out?’

For many people, eating fast means eating more. Mindful eating is meant to nudge us beyond what we’re craving so that we wake up to why we’re craving it and what factors might be stoking the habit of belly-stuffing.”

More on our Salus Nutrition Coaching Blog:

DISCLAIMER: It’s important to note that individuals dealing with an eating disorder should first consult with a  health care professional before incorporating mindful eating as part of a broader strategy.

Hangry? We’ve All Been There

Ever felt hangry?

If this word isn’t familiar to you, the feeling probably is. (I used to experience hanger a fair share when the kids were young, to be honest).

Have you ever snapped at someone right before dinner or when you were grocery shopping on an empty stomach? It’s possible you were having a bad day, but it could have been because you were hangry.

What is Hangry?

“Hangry” has actually been added to the Oxford English dictionary. If you go look it up you may see a picture of me circa 2010 with two infants demanding all of my energy and attention.

/ˈhaNGɡrē/
Adjective informal

Bad-tempered, irritable or angry as a result of feeling hungry.

Hungry + Angry=Hangry.

As in: “I get very hangry if I miss a meal which makes me want to bite someone’s head off.”

Yup, we’ve all been there before. That awful feeling when you are stuck between an early lunch and a late dinner. Hangry is a very real feeling. And it’s actually a signal from your brain.

S.O.S. Hangry is a Signal From Your Brain

When you go too long without food, we can reach the point when a perfectly pleasant person turns into an irritable monster. Oh, and our blood glucose levels start to drop making it harder to control our emotions. This can also trigger the release of stress hormones making it even harder to control anger and other other less than stellar symptoms including:

Mood Swings-

Low blood sugar levels can cause us to feel unusually irritated, anxious and moody.

It’s not just in your head.

A study published in the journal, Physiology and Behavior, found that low blood sugar induced a state of “tense-tiredness” that caused study participants to have more negative outlooks on certain life situations.

Feel like crying when you’re hungry? So do I.

Hulking Out-

Feeling the urge to lash out at your kids or friends when you’re normally calm, cool and collected?

You’re not alone.

Studies have shown that intimate partners are more likely to get angry with each other when their blood sugar levels were lower than normal. When we are hangry, nothing else matters.

Lack of Willpower-

When you’re beyond hungry, you might have a harder time sticking to your goals. Self control is compromised when glucose levels are low which can lead to impulse decisions and overeating.

For example, when you normally pass on the bread basket at dinner, if you’re hangry, you’re pretty much liking the plate clean.

Fatigue-

Being hangry can also result in fatigue, dizziness, headaches, foggy thinking, a decrease in motivation and just not feeling like yourself.

What the Science Says

So, why does this happen again? Why do we get so angry when we’re hungry?

We already know that glucose states get low when people are hungry. The brain requires glucose. If glucose is low, it doesn’t function properly. But, newer research states that ‘hanger’ might be more complicated than just a drop in blood sugar. It appears to be a complicated emotional response between biology, personality and environmental cues.

“Our bodies play a powerful role in shaping our moment-to-moment experiences, perceptions and behaviors – whether we are hungry versus full, tired versus rested or sick versus healthy. If you are feeling a little grumpy, take a step back and think about your emotions for a bit – it might help you from turning into a hangry mess.”

Hanger Management

Today’s questions aren’t quite as deep as the others but can have a profound impact on how you handle situations going forward to prevent this rollercoaster of blood sugar and emotions.

Have you ever felt hangry before? When and what symptoms did you experience?

What steps can you take to start listening to your body and give it what it needs to function at its best instead of ignoring important signs and ending up… Hangry?

Listen, I can empathize. Feeling out of control with our emotions is frustrating, especially when food is involved. But, thankfully, in most cases, hangry can be managed by making better food choices, focusing on quality, quantity and timing.

Quality-

Food quality matters. If you usually reach for processed carbohydrates like cereal for breakfast, your blood glucose levels probably tend to rise quickly which may lead to more extreme crashes later in the morning, leaving you hangry.

Want to avoid that rollercoaster?

It’s best to choose whole, nutrient dense foods that help you feel full longer and offer vitamins, minerals. Next time you’re in a mega-rush for breakfast, reach for something like a banana with a thumb portion of unsweetened almond butter and a hard-boiled egg.

Quantity-

Despite your lack of glucose driven hanger, don’t think you should just reach for a giant donut to fight off symptoms.

That will surely backfire.

As a general guideline, mix in a balanced portion of carbohydrates, protein and fat at each meal.

Refer to our recent post about proper portions.

Timing-

Like our bodies, our brain also needs fuel to function properly. Don’t wait until you feel overly hungry to eat.

For many people, this means eating more frequent portions than the typical three meals a day. If you know you’re the type of person who is prone to feeling hangry, plan ahead and meal prep a small snack to have in a pinch.

Fight Off Hanger by Listening to Your Body

Get in tune with your body and the signals it is giving you rather than brushing it off. Body communication and awareness is key:

  • Rest when you are tired.
  • Eat when you are hungry.
  • Move when you are stressed.

So, on a scale from one to #hangry, how ready are you get control and listen to your body and its cues? Once you do that, you’ll better manage your own chemical and hormonal reactions which will do wonders for your mind, body and spirit (and hanger-state).

Stay connected, friends.

More on our Salus Nutrition Coaching Blog:

Strive for Progress Not Perfection

Plan Ahead

Set Real Expectations

Overcoming Procrastination: Just Do the Dishes Already

 

This material is intended for informational use only and should not be construed as medical advice.