Hi, folks. In this week’s edition of Ask a Health Coach, Erin shares her strategies for staying on track while sheltering in place, navigating toxic relationships online, and how to make fitness fun for the whole family. Remember, you can ask your questions in the MDA Facebook Group or below this post in the comments section. I’m really struggling here. Between my new routine and trying to eat healthy, it’s just too much. How do I avoid losing all of my progress during the quarantine? -Lizzie I actually hear this a lot. Not just from my clients who are heeding the stay-at-home orders right now either. Feeling overwhelmed by a change in routine or diet or job is normal. That said, choosing to stay overwhelmed is a choice. Often, I’ll hear my clients say, “I can’t do this.” Sometimes it’s in the week after enrolling them in my health coaching program. But honestly, a lot of times it’s even sooner — like the moment I’m telling them the good news that they can reach their goals with a few tweaks in their diet. You can feel the panic setting in. “I can’t” has become such a common phrase in our vocabulary. And it’s complete BS. You absolutely can do it. You may not want to, but you certainly can. No doubt in my mind. You can do anything you set your mind to, even during the quarantine. Can you load your plate up with protein and veggies instead of the refined, starchy carbs that make you feel all bloated and sleepy? Yep. Can you commit to starting your day with a nutrient-dense breakfast instead of eating grab-and-go snack foods from the pantry? Sure can. Can you dial down your sugar intake? Go for a stroll around the block? Put on a yoga video? Yes, yes, and yes. Sure, buying groceries is a little more challenging right now. And exercising when your whole family is around may not be ideal. But using the excuse that a change in routine is keeping you from your health goals is nonsense. It may be more difficult to make these changes, but I know without question, that you can make them. You can do anything if you decide it’s worth it. My family and close friends are supportive of my Primal journey, but whenever I post about it on Facebook, I get a lot of negative comments. What am I doing wrong? -Annette First of all, I love hearing that you have a great support system in your family and close friends. But here’s the deal with “online friends,” everyone’s a critic. It might be jealousy or trying to get your attention, or whatever. But the bottom line is that your journey is your journey — and every moment of it is worth celebrating. Every. Single. Moment. I’ve learned the hard way that the jerks on social media are just show-offs who want to seem like they know more than you do. They’re always scavenging … Continue reading “Ask a Health Coach: Dealing with Overwhelm, Naysayers, and Kid-Friendly Fitness”
Our understanding of how antioxidant supplementation works has changed in the last decade. Rather than act directly as antioxidants, most of these compounds stimulate the body’s own production of endogenous antioxidants. That’s right—most of the popular and beneficial “antioxidant” supplements work by provoking a mild hormetic stress response that activates our own antioxidant defenses.
But homegrown antioxidants aren’t made out of thin air. They are material substances that require physical building-blocks. Probably the most important antioxidant is glutathione, and its most important building block is NAC.
What is NAC?
N-acetyl-cysteine, or NAC, is the stable, supplement form of the amino acid cysteine. Cysteine provides one of the most crucial backbones undergirding the body’s premier antioxidant: Glutathione.
In the conventional medical world, NAC is mainly used to rescue people from acetaminophen toxicity. If you overdose on Tylenol and get to a doctor within 8 hours, they’ll give you a big dose of NAC to save your liver and your life. But how does it work? How does NAC beat Tylenol toxicity?
“I’m tired all the time.”
“I have no energy.”
“I’m too tired to go to the gym.”
“I need a nap.”
Walking around in a fog seems like standard operating procedure nowadays. No matter how common it is, though, feeling exhausted, low energy, or sleepy all the time is not normal. It’s always a sign that something else is going on.
Tiredness, Sleepiness, Fatigue: What’s the Difference?
What does it mean when someone says, “I’m tired all the time?” Are they falling asleep at their desk? Do they need to take an afternoon nap in order to function in the evening? Perhaps they feel too wiped out to exercise or even get off the couch?
Colloquially, we use the word “tired” to describe the subjective experiences of both sleepiness and fatigue. “Sleepiness” is the familiar experience of needing sleep due to sleep debt. We all know what this feels like.
A little planning and motivation will help you start a low-carb, keto, or Primal lifestyle, and under normal circumstances, keeping your carbs on the low side is easy. But let’s not create the illusion that it is easy all the time. From time to time, you may get stressed and eat mindlessly. Or, your aunt drops off her blue-ribbon cake that you’ve loved since you were in preschool, and you give in, just this once. Or, you had a jam-packed day and all you can muster to make for dinner is that package of gluten-free noodles in the back of your pantry. The next thing you know, you’ve eaten enough carbs for a week, and you wonder how you’ll get back into ketosis after a carb binge.
The short answer is, yes you will recover from a carb binge. Yes, you will get back into ketosis. As far as how long it will take to get back into ketosis – that depends on numerous factors, that we’ll dive into here. The important thing to remember is, you did not obliterate your goals with one misstep. Especially after you’ve spent some amount of time in ketosis, your body will allow for fluctuations in carb consumption here and there. That’s called metabolic flexibility, which we’ll go into shortly.
Have you ever heard of a meatza? It’s the low-carb, grain-free answer to pizza cravings once you’ve adopted a keto, paleo, Primal, or Whole 30® way of living.
Meatzas are just as versatile as pizza. You can use virtually any ground meat as the “crust” base, and top it with endless combinations of pizza toppings. From traditional sauce and uncured pepperoni, to veggie lovers’, to caramelized onions and herbs, anything goes. We tapped into some tropical inspiration for this Keto Hawaiian BBQ Meatza. It’s flavorful and spicy, with a touch of sweet. To cool the kick and take a flavor journey to the islands, add some chopped mango or pineapple right before serving.
The best part is, they’re easy to make! If you’ve ever tried to make a grain-free or cauliflower pizza crust from scratch, you’ll appreciate how simple these are.
Research of the Week
New study says exercise may prevent severe respiratory complications of COVID-19.
About 50% of food sold in Britain is ultra-processed. In France, it’s around 14%.
“The majority of studies, and especially the higher quality studies, showed that those who avoided meat consumption had significantly higher rates or risk of depression, anxiety, and/or self-harm behaviors.” From a new paper on meat and mental health.