September 2017

dialy health

Time for Self LoveSelf care isn't a one-time

deal. It's the habit of doing little things that make sure

you are living at your optimum levels; physically, mentally and emotionally.

Some things you can do to care for yourself.

1. Drop and do 10. Moving your muscles fools your body into thinking you're

escaping the source of your stress.

2. Go slowly at meals. Savor each bite, chew your food and let your saliva do

its job. Your stomach doesn't have teeth.

3. Stop dieting. Restriction can raise cortisol levels (stress) then your blood

sugar level goes haywire.4. Give in to cravings, a little. It's much better to

indulge in a small way to cut off your cortisol response.5. Cut back on caffeine. It

raises cortisol levels.6. Eat a healthy breakfast. PFF=protein, fat and fiber.7. Sleep. Sleep. Sleep.

Your body perceives sleep deprivation as a major

stressor and signals your cells to store fat.

Nutrition News

Keepin' it Real Let's talk about how life really is...

I've been asked alot lately, "What is it you do, Lynn?" Well, my title is Integrative Nutrition Health Coach. And I could go on to give you the details of my education, but I think it's more important to emphasize WHY I do what I do. So just a little background: Not too long ago ;) I was in my twenties and didn't feel very good about myself. Mostly because I was overweight and a heavy smoker. And I remember being super irritable a lot of the time. I knew it wasn't ideal it but I didn't understand how to change. I thought, "I am the way I am and it's all my own fault for being bigger than I really want or not as healthy as I should be." We all make the choice, right? Well, it's kinda right. I started running (but didn't quit smoking) and that felt good but I was still making poor choices as far as eating and drinking. But I figured it's better than doing nothing! And I kept it up as much as I could, my hubby and I had a couple gym memberships so we could workout together, and we also walked a lot. The physical activity wasn't super hard to stick with since it was also a social thing, and I always felt good after moving. But I always struggled with eating. So frustrating. I tried being vegan, vegetarian, The South Beach Diet, Weight Watchers, etc, and also bought book after book. So much time and money spent but nothing would "stick". By the time I was 39 I did quit smoking, thankfully, and I had a goal of getting down to a certain weight by the big 4-0!! So I forged along counting calories, and please note I was feeling hungry and not satisfied most of the time. I did reach my goal and I was so happy but the weight slowly came back, and I was more than discouraged. How was I going to do this for the rest of my life? Well, I finally found the answers. And what I did learn along the way is that we are all individual. What works for me will not work for everyone. And also so much of what we eat and put on and in our bodies determines how we feel! And a majority of my eating was based on emotions which was just a vicious cycle. I am so excited to share with you what I have learned so you too can stop the cycle. I have been there, and honestly it is still a struggle at times but there is so much more to being healthy than going on a diet (and we all know diets don't work long-term). I want to encourage to change your mind about yourself and know there is a way!

Peace~Lynn Boyer

P.S. Watch for my Fall 14 Day Jumpstart Program! Details coming to my Facebook page and website.

www.naturalexistence.netlboyer@naturalexistence.net(218)766-9088facebook.com/naturalexistencehealthcoaching

www.naturalexistence.net August 2017

Healthy Snacking and Eating On The Run'Tis the season for tight schedules with school, work and extra-curricular activities with the kiddos!

I'm not there anymore but boy do I remember them (and sometimes miss them). While I loved having a routine, it was tough to keep up some days. Here are a few things to think about for food

options when you're planning your "on-the-run" week:

1. Always pay attention to portion sizes when eating out. Think about sharing, plus you'll save some ching.2. Try to navigate towards deli-style foods where you can pick a healthier bread option and add vegetables.3. When eating fast-food, always pick restaurants that offer healthier options.4. Always order a side salad when eating out and eat that first.5. Remember grilled chicken, not breaded.6. Stock your car with bottled water and snacks. (Some ideas: Whole foods snack bars like Kind or Rx, hard boiled eggs, string cheese or cheese cubes, high quality beef jerky, baby carrots and sliced cucumbers with hummus, sliced apples with nut butter, clementine or mandarin oranges, grapes, sliced pears, frozen blueberries and mango, trail mix (make your own with nuts, raisins, pumpkin seeds and sunflower seeds.) Don't forget to have a cooler just for this purpose so it's always there. And always have at least a few of these items on your grocery list.7. Consider the grocery store for a fast-food break. Many of them offer washed and precut fruit and veggies, salads, sushi or other healthy prepared items.8. Always eat a healthy snack before leaving the house to run errands, like plain greek yogurt with fresh fruit and cinnamon.9. And my favorite is the crock pot. In the morning you can put whatever meat you might have from the fridge or freezer with some seasoning and decide during the day what you'll complement it with. If you need something at the store, stop on your way home. (This was something I did on a weekly basis!)

Did you know...?A review of 16 studies found that sleeping for less than 6-8 hours a night increases risk of early death by 12%.Some signs of sleep deprivation are excessive sleepiness, yawning, irritability and daytime fatigue.