Fire up your Immune System

How to Fire up your Immune System to stay protected

With everything that is going on right now, all the precautions that are being put in place by our government to protect us from exposure and to prevent potential catastrophic outcomes, let’s talk today about some of the things that we can do ourselves to strengthen our immunity.

1. Sleep/rest – making time to get sufficient sleep – at least 8 hours on a daily basis, and rest when needed is one of the most important parts of self care, that will help you recharge your batteries and allow the immune system to keep up with what needs to be done. Sleep time is the time when your body does not require a lot of energy to keep on going, so it is the perfect time to use the extra available energy to do a proper clean up. It’s the perfect time to get rid of accumulated waste, recycle what’s needed and eliminate what is not, rebuild and repair damaged/old tissue among other things before the new day begins. If you feel run down and drained of energy, have a nap or 2 and schedule an early bed time to recuperate.

2. Water – drinking sufficient amounts of water will go a long way to keep your immune system running smoothly, as water is the medium through which toxins that are excreted from cells or waste products from infections are carried out of your body via your sweat, urine, sinuses, eyes, etc…It is one of the easiest ways to help your body to dilute the toxic burden and help to move it out effectively. If you are not someone who can easily drink up to 2 – 3L per day, start slow. The optimal amount of water we should all strive for on a daily basis is half your body weight in oz.

So, for example, if you weigh 160lb, you should be drinking 80 ozs of water, which is an equivalent of 10 cups (80 divided by 8), which would be an equivalent of 2.5L or 5 x 500ml water bottles. The more you weigh the more you need to drink to make sure you are effectively moving stuff out.

When in doubt what to drink, WATER is THE BEST. If you cannot stand the taste of water alone, be creative, throw in some berries, a slice of lemon and a drop of stevia to make it enjoyable. Herbal tea will work as well, but please be aware of caffeinated beverages such as coffee, black or green tea, or sodas as these will have a water draining effect on your body causing dehydration.

Also if you drink coffee on a regular basis, for each cup of coffee, you should add another 2 cups of water just to balance the loss of fluids.

3. Reduce the amount of sugar you are consuming. And let me clarify – white (processed) sugar is the biggest enemy here. The research has shown that 1 tsp of sugar is able to disarm your immune system up to 6 hours onward!!! Imagine that. In fact, at a blood sugar level of 120, the white blood cell’s ability to absorb and destroy viruses and bacteria is reduced by 75%. This blood sugar level would be easily obtained by any normal person eating some sugar – like a cookie, cake, candy, soda or even drinking fruit juice.

Even natural forms of sugar like honey, maple syrup or agave nectar will have a negative impact on your immunity if consumed in higher amounts. So, what can you do? Replace your sugar with a natural substitute like STEVIA (you can find in any grocery store – in a liquid or powder form) and intentionally reduce treats to a minimum. If you do like to have some baked goods every day, try to make your own with natural sweeteners and stevia.

4. Make intentional choices when it comes to food selection. To keep our immune system strong we need to eat a variety of fruits and vegetables, whole foods and good quality protein like chicken, fish, turkey, eggs, beans, buts, etc. that contain good amounts of vitamins and minerals needed by the immune system. For some extra vitamin C, you can make a homemade lemonade – use STEVIA to sweeten it instead of sugar (remember sugar is not our friend), and drink daily. Fermented products like kombucha, sauerkraut, miso or fermented coconut yogurt are excellent sources of probiotics, and provide a boost to our immunity as well.

5. Make sure that you are scheduling into your daily routine some time outside. Exercise in the form of a brisk walk and exposure to the sun and fresh air will not only strengthen your immune system but will do wonders for your mental health as well. Let’s face it, with everything that is going on, with our lives being turned upside down, we all need a self care routine that will help us to keep calm and to keep things in perspective. Bodily movement will keep your lymphatic flow smooth and uninterrupted. And why would you need that? Well, the lymphatic system is your “garbage collector” so to speak, it collects all your waste material, dead cells, injured cells and debris from viruses and bacteria and carries it to the proper elimination channels. And because the lymph system does not have a pump to move things along, it relies on movement of our muscles (contraction and relaxation) to get things done. So lets put the sneakers on and lets get going.

6. Lastly, If are overwhelmed by anxiety and worries, make sure to build a routine that will help you to stay focused on things that you can do instead of focusing on the things you have no control over. Take this time as an opportunity to create something (I myself like working on puzzles and listening to a good beat – it has a very calming effect), organize yourself – maybe there is a project you have been putting off for some time – well now may be the right time to tackle that, or maybe you want to learn something new, – this is your time 🙂 Make this time into an opportunity that will enrich your life in some way. Be present, be mindful, make ir work. This too shall pass.

 

These are just a few things we can focus on to support ourselves and give ourselves an advantage.

 

If you are interested to find out how can you take things to the next level, to learn more about what you can do to support yourself, book your free Discovery call NOW and find out more about our NEW 6 week Get your Health back on track program. There is only 1 spot available for this week, hurry up and book yours by calling Pavlina @ 289-385-8807 for more information.

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Kiss Unwanted Weight Goodbye

7 keys strategies to kick your unwanted weight goodbye forever, Start now.

“Mindset change is not about picking up a few pointers here and there. It’s about seeing things in a new way. When people change to a growth mindset, they change from a judge and be judged framework to a learn and help learn framework.”Carol Dweck

This is one of my favorite quotes laying out what kind of shifts we are after. The process of change takes time and practice and requires us to be present, in the moment and be observant of what is happening inside of our heads. What kind of talk is your inner voice using? Can you perhaps pause and look at the situation from a different perspective?

Here are some suggestions on how to approach shifting your mindset for long term weight loss success.
Know the reason why you want to lose weight. Getting clarity around why you want to change your body. What are you hoping to accomplish? How will you feel when you reach your desired physique, or your desired weight? Your why should be more emotional than purely physical. Working on your mindset and setting a goal and how you want to feel rather than how you want to look, will keep you motivated in the long run. If your current goals are purely physical outcomes, consider updating your goal, or your goals to also include the feelings that you’re trying to accomplish, the feelings that you want to live with every day. Also, it’s best not to have weight loss as your primary goal. It may be one of the desired results, but shouldn’t be the only goal. This is just too hyper focused and often does not lead to feelings of success.A different spin on a health focused goal that will likely lead to weight loss as a result would be to eat five or more servings of veggies a day and drink eight or more glasses of water a day. So do you see? Those goals will contribute to weight loss, and they’re also going to contribute to your overall health, meaning that you’re going to meet your goals, your overall goals, but there’s mini goals in between.

It’s a marathon, not a sprint. Play the long game. Now, you may have heard this before, there are no shortcuts in weight loss.  So you need to create a nutrition and lifestyle plan that you can stick with for life. It starts with small changes to daily habits that are learned and become part of your routine rather than restriction or unrealistic expectations.
Create a health action plan that can be broken down into smaller steps with room for adaptation. It’s far better to start really small than to start really big. When you do even the smallest steps, yet do them consistently, it creates momentum that you can build on over time, and this type of consistency allows you to take small changes and eventually turn them into larger ones. This is sustainability at its best. However, even with the best intentions and preparation, there are going to be things that come up and prevent you from following through on your health plans. Being highly adaptable and having a just go with it mentality will allow you to get right back on your path of success. So in other words, just remember, maybe you decide that you’re going to have a bowl of ice cream on one night. Just because you did that doesn’t mean that you’re a failure. It means that now you have more information. You can look at what triggered that bowl of ice cream and then tomorrow you can actually do better.

Focus on strengths over weaknesses. Now focusing on what you’re good at and feel strong with is key to reaching your health goals. Whereas focusing on what you don’t do as well or what you feel weaker at, only serves to feed into a misaligned, or an I can’t do it or I’ll never be good at it mindset. We don’t want you living in that space. Another way people tend to focus on weaknesses is continuing to function in fear, as in the fear of losing excess weight. This concept may seem strange, but some people can actually hang on to excess weight as a form of protecting themselves from having to deal with emotional baggage. This is another reason why small incremental changes to daily routines implemented over long periods of time leads to overall success for your body, mind and spirit. It’s pretty cool how that works.

Focus on what you can have, not what you can’t. Similarly, focusing on what you can have, especially in terms of your daily fuel, keeps you immersed in a more abundant or growth mindset. Whereas ruminating on the things that may not be in your new health plan continuously, pushes you back to a more fixed or in flexible mindset. So right now, just get out of deprivation mode. Consider adding things to your plan first before taking anything away. Adding in an extra serving or two of veggies, getting one more hour of sleep or adding an extra glass of water to your daily intake are great example. Think about all the great new recipes that you can try out and add to your arsenal of tools. Very exciting.

Optimize what is in your control and let go of what’s not. So please,  stop comparing yourself to others. You are you for a reason. Start where you are, not where someone else is at in their health or weight loss journey. Also, don’t let the scale control your actions. So here’s the deal. One of the things with social media that’s great as we can stay in touch. The other thing is that you are only getting a snapshot into someone’s life at the very moment where they look their best and everything feels the most perfect, and you take that as their life. This is how they’re living every moment of every day, and you compare yourself to that. When in fact, again, that was just a snapshot into their life. So, what that means is you just have to stay, put those blinders on, stay in your lane and don’t let what someone else’s doing affect your path, affect your journey. Just start where you are. Small incremental steps wins the race, and you will be the one that people are looking at and feeling really inspired by.

Rethink the reward versus punishment system. Food or an alcoholic beverage is not a reward and exercise is not a punishment. Through the process of changing your mindset to lose weight, you will reframe many of your current beliefs around what it takes to be healthy. Be open to all new possibilities and thought patterns rather than staying stuck in what you believe from your past. You can do anything, you can change anything. You can be anything you want to be. You just have to be open to that concept. So one of the things that I’m asking you to consider here in key seven is that you change what your reward system is. I don’t even believe in a punishment system. I think you should reward yourself, but it doesn’t need to be food or drink. Come up with other rewards. Maybe go to a movie,  go to a play, Maybe buy a new book, maybe you take that nap. Come up with a new reward system and just give up on the punishment system. We don’t want to go there. So this is really important for your success.

These are the key areas how you can start reframing the way you think about weight loss and what to focus on.

Want to be 20lb lighter before the summer?  Now is a good time to take action

If you are actively looking for weight loss solutions,  you are tired & done with the rollercoaster of dieting and want to try something different, book your FREE 30 mins What is Stalling Your Weight loss Breakthrough session to identify your roadblocks and what you can do to move forward. There are 2 spots left  this week, hurry up and book your time  HERE
There is no need to feel stuck in a place where lasting results are impossible OR feeling defeated by many past attempts that have led you to be in the same place you are now. Being fit and healthy is POSSIBLE for YOU, stop being in your own way and take action. I got you.

For more support and strategies on how you can start getting closer to your goal, join us in our Weightloss for women, overcoming cravings, emotional eating & mindset shifts facebook group HERE.

 

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New Year Health Challenge

Holidays can be really tough to stay in control of your choices, particularly when it comes to facing all the extra treats that people are bringing to the office or your favourite Christmas treats that you usually don’t get to taste all year round. Can you relate? I sure had my share of sweet little “extras” over the last few weeks and had to get my “head into the game” again and get back on track. If you are finding yourself in a similar situation and are feeling like : “Yeah, Pavlina…it is easier said then done” , I would like to invite you to join my Free 5 day Sugar free Challenge where we can join our forces and together we can shake the sugar addiction.

 

 

The challenge is right for you if you have :

 

  • Uncontrollable sugar cravings
  • Bloating
  • Brain fog
  • Mood swings
  • Increased appetite

 

What is the Take away from this Challenge?

Learn : 

  • How to break sugar addiction
  • What to do to avoid the afternoon slump
  • Learn the alternatives
  • How to avoid sugar in the real world

 

Hi, I am a busy mom, a passionate transformational weight loss coach and lifestyle expert, nature-lover and down to Earth gal among other things. My name is Pavlina.

 

I know this 5 Day Challenge works, because I have learned that Sugar Cravings are NOT emotional problem, they are physiological. Which is WAY easier to handle. Pretty great, right?

If you’re someone who gets sweet cravings after meals, mid afternoon or later in the evenings I’d love for you to join my FREE 5-Day Sugar Free Challenge. You’ll get access to many tips on how to deal with urgent sugar cravings over the 5-day challenge… you’ll also get a handy meal plan with recipes too.

Register for this free challenge by emailing bowmanville.spinewise@gmail.com and say “I am in “ in the subject line. Be sure to send us your name and contact information….and see just how simple it really is.

The 5-Day Challenge starts Sunday  January 12/20 . Looking forward to see you there!

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New Year, New You!

New Year, New You

Happy New Year!  2020 is here… a new calendar year, a new decade, a new beginning, another chance, a clean slate and an opportunity to take action…. Is this going to be your year?

When we look at statistics, ‘Lose weight and eat healthier’ are the leading resolutions people make year after year.  In 2017, 33% of Canadians polled sited improved personal fitness and nutrition as their New Year’s Resolution last year as reported by Statistica.  While Statistic Brain reported that 21.4% of those polled wanted to Lose Weight / Healthier Eating followed with 12.3% indicating their resolution was Life / Self Improvements.  The reality is that 42.4% never succeed and fail on their resolutions each year.

Changing your relationship and habits around food and creating new lasting positive habits related to diet and nutrition are often some of the hardest challenges to overcome.

Let’s explore this a little more:

Have you ever signed up for a gym membership at the beginning of a year with high hopes that this membership will help you to achieve your health/weight loss goals?

Let’s paint a picture here : you start off on a really good note. Your food choices are aligned with your resolutions, you go to the gym 4 to 5 times per week, you attend different classes to have variety, you feel almost high with the new behaviour you are mastering.

Then along comes week 5 or 6 and the self-sabotaging behaviour starts. So now,  what used to be your ‘close to perfect diet’ is taking a downturn. Little treats are finding their way in, the gym appearances drop down to 2 to 3 days per week for a few weeks, and all of a sudden that becomes a new routine for a while.

Fast forward a few more weeks… you start noticing that your weight loss is not happening as fast as it did in the beginning.  In fact, you feel you’re becoming stuck at the same weight. Your motivation is taking a hit, gym visits are becoming more scarce, and now you’re starting to lose confidence in whether this is something you can do…all the while wondering whether it’s worth the hard work.  

Before you know it you abandon your healthy eating and gym visits altogether, ending up with a year long membership, monthly payments and feelings of frustration, overwhelm and wondering, “How am I ever going to reach my goals?”

Does this story sound somewhat familiar?  I know I can relate!  

New beginnings inspire us to work on behaviours that we would like to change or improve.  We have good intentions, we try our best, but it does not always work out the way we hoped…

We often find that people underestimate what it really takes to lose weight and embrace healthy living.

Now to be fair, lots of people can lose weight. The challenge is that they often gain it back. And enter into the yo-yo cycle of weight loss without ever reaching their goals and often gaining more than when they started.  Which leaves them feeling like the odds are stacked against them.  

The Globe and Mail reports that “the latest poll shows that almost two-thirds of Canadians have tried losing weight in the past five years, but the vast majority have failed to keep it off.

So what is the key to lasting results?

Changing our environment, surrounding ourselves with people that will support our efforts, finding a fun way to move more, giving the kitchen and pantry a makeover to support our health efforts are great to kick start our journey, but when it comes to long term success, it requires US to CHANGE, to GROW.
To GROW OUT OF our beliefs, our attitudes, the old way of how we think about ourselves and our ability to achieve what we so desperately want to achieve that holds us back. When we allow ourselves to grow, we open up and stretch our minds to new ideas, we try them on and see how they fit and if they fit all right, we shed the old ones and keep the new. 
To grow also means ditching the old habits and patterns that no longer serve us and developing new set of skills that will allow us to progress or to move forward with this new idea.

Let’s have a look at how the framework can look like when we apply this concept to weight loss…

  1. Make a decision to lose weight  (Not a wishy washy “I am thinking about it,” but a decision)
  2. Take action Immediately (whether you join a gym, buy a weight loss program, join a walking group, …)
  3. Commit to something (like I will aerobic class 20 minutes 3x per week for this month, or take 20 mins every day to prep my food, or meditate)
  4. Take stock ( of attitudes, actions, behaviours… what are you prioritizing here  that is just not working? Ex: Are you spending time surfing the internet instead of prepping food for tomorrow and blaming in on “having no time”? Instead of blaming circumstances or others, assume responsibility for your choices and whether they are serving you here.)
  5. Ditch the junk ( If you are not getting closer to your goals, then you are standing in your own way by giving in to this whole idea or label – that you have attached to yourself some time in the past  – that is stopping you to move forward today. If you have tried in the past to lose weight and ended up not being successful – which resulted in feelings of failure – you might have attached a label onto yourself – something like – “I will NEVER be able to do this, I am a failure”- which is now contributing to your sabotaging behaviours and keeps you stuck.) If you got to this point and feel stuck, it is best to reach out to your coach or therapist to work through those limiting beliefs to be able to break through them and move forward.
  6. Adjust, adapt and reflect (Every month or so reflect on your work and see how you are doing. Is there something that you can improve? Is there anything that you need to learn in order to keep moving forward?….)


This framework will allow you to ditch the  “all or nothing attitude” way of thinking and allow for space and wiggle room to work through challenges that may come your way and build the confidence you need with each action step you set into motion.
Small steps, small actions day in/day out that set you on the path of long term success. When we stretch our minds to think in terms of “ What can I do RIGHT NOW or TODAY that will bring me a small step closer to my goal then I was yesterday?” we give ourselves the space to reframe our experience and create hope that anything is possible- where the SKY is the limit…..

We hope to empower you to know that it really is possible!  It’s possible with the right approach, and we want to help you to make it happen by providing some solutions to the most common challenges people face when trying to not only lose weight, but to keep it off.  

For more information, or to book a free 30 min health assessment, call Spinewise or Pavlina directly at 289.385.8807.

 

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Stay tuned for the”New Years Free Sugar Challenge” with Pavlina

 

Make your food work for you

Achieve freedom from cravings

Steady Energy 24/7

Melt your tummy fat away!

 

 

Our holistic Nutritionist, Pavlina, specializes in teaching people to combine food, fitness and mindset to become a fat burning machine without giving up their wine, chocolate or popcorn.

 

After indulging in all the holidays festive feasts and treats lets get back on track!

Stay tuned for Pavlina’s New Years Free Sugar Challenge!!!!

Here’s a message from Pavlina herself:

 

Want to stay on track with your health during the Holidays Season?

 

The holiday season is upon us, Christmas is just around the corner and we who live in this North American culture – the holiday party, social gatherings etc. culture –  we are all staring down the face of food and drink abundance.

I just wanted to take a minute here and offer some prospective to all of you who are navigating this season with the ongoing commitment to lead a healthy lifestyle. Whether it is a commitment to choose less processed food, or to lower alcohol intake, or to include x number of serving of vegetables into you daily routine, or to avoid processed sugar, drink plenty of water and etc….

We are all facing a challenge this time of year that might be feared by many…..how do we stay on track?

Let’s embrace the challenge this year and set a new pattern of behaviour that will take us 1 step closer to our goal, lets practice new behaviour together for easier future.

To figure out what is THE best approach for times like this for YOU is to first  find an answer to this question :

“ Are you a Moderator or are you an Abstainer”?

For some people restricting certain foods is not always fun but for some people it is actually easier to avoid all rather than to try to moderate their intake.

Can you relate to this scenario?  : “ Oh, I already had a serving of Christmas treats that I was not planning on eating so I might as well try all the goodies offered here and have fun time since I already “messed up”, and I will start again 100% tomorrow”….

That kind of approach would be considered the Abstainer – with the all or nothing attitude….It is exhausting for them to continually debate the thoughts in their head like “ Do I have it today or tomorrow?” or “How much should I have?” or  “I have been in the gym, don’t I deserve it?”

Therefore the best approach for the Abstainer is to abstain from all the deviations from their original plan. Whatever boundaries you have set for yourself in the past,  you will need to remind yourself (meditation works great) of your commitment each and every morning and plan for keeping your routine. (practically making sure you have your own foods at an arms length)

The moderator on the other hand, have a general sense of what is moderate for them or they set rules for themselves.  Like “ I will have 1 drink when I am invited out to a party, but I won’t have any drinks at home. “ They are able to have some, feel satisfied and it is easy for them not to overindulge.

Moderators will say, that having a little bit of something makes them want it less.

If you are a moderator, small treat here and there will go a long way for you.

 

Here are some tips for all to navigate with ease through the holidays

  1. Get sufficient amount of sleep.
  2. Keep yourself well hydrated. Having a glass of water in between drinks will slow down alcohol consumption, or between meals to keep your hunger signals at bay.
  3. Don’t skip on calories by skipping breakfast – lean source of protein and good quality fat with either veggies or piece of fruit will go a long way to stabilize your blood sugar level and prevent the need to overeat later in in the day.
  4. If you are planning to treat yourself, see what is out there that you would love to try, get a small plate out and place 1 small piece of each on the plate ahead of time. Accept this to be all that you will have for the day. This way there will be no room left for the little voice in your head to negotiate whether or not to have more…
  5. Make a commitment  every day to go outside to get fresh air,  connect with nature and at the same time to get some blood flowing through your veins through more movement.

Regardless of where on our journey we are at, let’s just look and see if we can create the warmth, the sparkle, the fabulous feeling that we are really aching for in this holiday from gratitude, from human connection, from shoving up to be fully of service to people that we are around on those days, and see if at the end of the day, when we put our head on the pillow, if we are not bursting out of every cell of our body with this eternal bliss …let’ just see…

If you feel like you would like to get a jump start and prepare ahead for the Holiday season, let me know,  I am here to help . Having a well thought out wellness plan ahead of time can sure take some of the stress associate with the Holidays off.

Yours in Health,

Pavlina

 

Don’t forget to stay tuned for the New Years Challenge!

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