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.

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.

 

Metabolic Reboot System

Here’s a message from our Metabolic Reboot System Coach Pavlina…

How do your thoughts impact your health goals/weight loss results…you may wonder?

Shifting your mindset especially around your health, is critical to success in reaching your weight loss goals. In fact, it’s much more important than counting calories or working out for hours at the gym. However, it isn’t just about feeling good and having a more positive attitude. How you see yourself in your core identity predicts your future actions. For example, if you see yourself as an overweight person, or someone who hates exercise, or a person who can’t lose weight, then those are the roles you will continue to act out where in turn, if you think of yourself as someone that can change, that can make a better choice today than they made yesterday, now though, that type of thinking, that change to your mindset can continuously take you to a new place. Who you are tomorrow is different than the person you are today and so on and so forth.

So, you see, when it comes to achieving optimal health or weight, managing our mind and shifting our thought pattern from negative to positive is key to lasting success. In order to achieve that, we need to ditch our fixed mindset and open our mind to other possibilities or in other words, develop a growth mindset. What does that mean?

Now, first: what is mindset that’s fixed?

Well, that’s when people believe that their qualities are inborn, fixed, and unchangeable. Those with a fixed mindset feel that there’s nothing they can do to tackle a problem, that it’s out of reach of their knowledge and skill set. So, basically rendering them helpless. They often feel that their intelligence is being scrutinized and judged. So if you’re someone right now that is thinking “oh, I don’t think this will work for me. I can’t imagine this could work for me. I can’t imagine how changing my mindset is going to help me lose weight.” Then you have a fixed mindset.

Now, let’s talk about a growth mindset. 

Someone with a growth mindset that’s when people believe that new skills and abilities can be developed and strengthened through commitment and hard work. So a growth mindset on the other hand, is one where people feel that they can learn and develop skills, and abilities, and tools needed to solve a difficult problem rather than feeling defeated. So these people feel empowered, they feel in control, no matter how big the problem is, they know they can figure it out. There are resources, there are strategies, they will figure it out. So these people have a more open mindset.

Now how does this fit with your goals to lose weight or get healthy and maintain your results for life?

Because weight loss  is a difficult to tackle health issue for most people, it requires a growth mindset simply because you have to be open to the idea of change. As weight loss or acquiring optimal health is never a straight path, those with a growth mindset are more likely to have a greater resilience, and will persevere in the face of setbacks. Whereas, those with a fixed mindset will be more prone to giving up. In the case of weight loss, a weight loss mindset, each day represents a new start, a new start to building on the success or lessons from the previous day. Now, this is pretty cool because when you have a growth mindset, you can actually visualize yourself making progress. You can feel the progress one tiny day at a time, and you can see yourself the way you want to be and that is inspiration for you to move forward. So this can really take on a life of its own. And it’s really exciting because it doesn’t cost any money, it’s in our head. And if we can just switch from that fixed mindset to open weight loss mindset, now we’re talking, now we can make real changes.

For ideas and strategies on how you can start working on cultivating more of an open weight loss mindset join us in our Weightloss for women, overcoming cravings, emotional eating & mindset shifts facebook group HERE.

Stay tuned for more,  In our next topic we will dive deeper into action steps on how you can start making your mind work for you, because that is what your mind does best.

With love

Pavlina

Weight Loss Talk

STRUGGLING TO LOSE WEIGHT & KEEP IT OFF?

LEARN THE 3 KEYS TO LASTING WEIGHT LOSS

Find out the diet myths that are secretly sabotages weight loss efforts… so you can end dieting forever!

Join Pavlina Cavojska, Metabolic & Transformational Weight loss coach and creator of Metabolic Reboot System! For this FREE talk.

DATE: January 27, 2020

TIME:  7.30pm

LOCATION: 98 King St W,Bowmanville

L1C 1R2

Weight Loss Talk – Flyer

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!