Women’s Health Part I - Pam and Nutrition Expert, Allison Thibault!
An easy conversation about being mindful about what you eat and tips for fueling your body with just what it needs. A great place to start—right here with these simple suggestions:
Being healthy is not just about nutrition and maintaining a healthy diet. It encompasses the entire lifestyle. Hydration, sleep, less stress, and physical activity all play big roles in supporting hormonal health and maintaining a healthy weight. As women, our hormones fluctuate and change frequently. Overlooking the other details can be detrimental to our health. To be more specific, start by following these guidelines to help reduce inflammation, support healthy hormonal balance, reduce cravings, support healthy weight loss and maintenance, glowing vibrant skin, improvement in mood and confidence, healthy digestion, and more!
Four Tips For Better Health:
1. Stay hydrated!
Drink more water than you think you actually need. Drinking half your body weight in ounces is not enough. Your body is made up of mostly water. It can not survive or function properly without proper hydration from water.
2. Sleep at least 7-9 hours every night.
The body craves and needs consistency. You cannot make up the hours later on. Your brain and body need to reset and turn off in order to be sharp the next day.
3. Keep stress low. We live in a very overstimulated world.
It is easy to get sucked into it. Meditate, practice yoga, and incorporate slow deep breathing. Stress increases inflammation. It can also be detrimental to the waistline, induce cravings for sugars and carbs, cause bloating and gassiness as well as constipation or diarrhea, weight gain, depression, poor self confidence, affect relationships, and more.
4. Muscles are actually an endocrine organ!
They are so important for hormonal balance. We need muscle to support our entire body. Physical activity keeps our bones strong, supports healthy mood and confidence, boosts metabolism, supports healthy weight status, relieves stress, and supports healthy hormonal balance!
Alcohol and Women
How does alcohol consumption affect women? Alcohol is a toxin. Too much alcohol stresses out your liver, your immune system, and it alters your blood sugar. This does not go well with hormonal health. This adds additional stress that is not good for your hormones.
The body needs consistency in order to work well.
Sleep
Sleep makes a world of difference! How to set up your nighttime routine? Don't go to sleep with food in your stomach! You need to rest….12-14 hours between dinner and breakfast. This is the natural way to fast.
Tangible ways for a good night's sleep—that are very calming. Try these essential oils!
Rooted Earth Farm has great products. Pam uses their sprays around her office and bedroom.
Found here: https://rootedearth.comSaje High-Quality Essential Oils —Try putting these on your mask for a calming effect.
Found here: Saje.com
Young Living Essential Oils: Many different types of YL oils.
Found here.
Nutritious Meals
Breakfast is your most important meal. Lunch is your biggest meal. Dinner your smallest. And if you need snacks in-between GO FOR IT!
Your meals should have 4 components to them:
Greens
Protein
Fiber
Healthy Fat
BREAKFAST
Is your go-to food in the morning a piece of toast? Did you know that loading up on Carbs and Sugar can lead to overindulging the rest of your day? Your first meal of the day is the most important because it affects your metabolism. Savory breakfasts are Allison’s go-to because they are more blood sugar balancing.
You have the ability to change your gut microbiome every single day; your stress, sleep, hydration all affect your biome.
PAM’S FAVORITE BreakfastAST Smoothie
Pam’s Favorite Protein Powder (Allison Approved) It’s a little pricey, but if you add up the price/serving it’s less than buying a smoothie out! Find it Here: Ka’Chava Powder
1 Tbs of cocoa powder
1 Tbs of chia seeds
1 tsp of cinnamon
Ice cubes, water
Handful of fresh spinach.
Blend in Magic Bullet.
Did you know cinnamon helps maintain healthy blood sugar! Try adding some to your coffee! And don’t forget your Chia seeds, rich in Omega -3 for protein - 1 Tbs offers 162% of Omega 3’s from plant-based sources.
Allison’s Overnight Oats with Collagen*
1-2 servings
1/2c sprouted oats (I recommend One Degree Organics)
1 tbsp oat fiber
2 tbsp chia seeds
4 tbsp powder PB or AB
1/2 tbsp cinnamon
2 heaping Tbsp collagen powder
1 tbs pure maple syrup
1 tbsp ground flax
1/4 tsp sea salt
1/2c almond milk
1/2c water (If you want it thinner then add more liquid)
*Links to the ingredients here: https://vivatotalhealth.com/shop/
Allison’s Nutritional tips:
*Do you have an autoimmune disease? Here are Allison’s tips:
Support with excellent nutrition
Sleep
Keep stress down!
Go easy exercising.
*Please note: Medications can cause nutritional deficiencies. Please talk to your doctor and ask about working with a nutritionist.
1. Allison’s approved shopping list!
Here: https://vivatotalhealth.com/shop/
2. To work with Allison:
Here: https://vivatotalhealth.com/services/
3. Allison’s Youtube Cooking Video:
Here: https://vivatotalhealth.com/cooking-videos/
Learn more about Allison Thibault, listen to her episode on Conversations with Pam here!
Simple, joyful, fun!
-Pam xx