Laura S. Conley

Laura Conley

The Hidden Ingredient in Nut Milk That Causes Gut Issues

The Hidden Ingredient in Nut Milks That Causes Gut Health Issues

Could Carrageenan Be Disrupting Your Gut Health?

You may have never heard of this food additive, but chances are you are probably consuming it in many everyday products you eat.  You can find it in many natural food products like:

  • Cashew Milk
  • Almond Milk
  • Coconut Milk
  • Non-dairy ice creams, yogurts, and cheeses
  • Rice Milk
  • Deli meats
  • Kefir
  • Coconut water
  • Packaged foods like dips, snacks, and pizzas
So what is Carrageenan?
Carrageenan is a food additive derived from red seaweed.  It is used as a thickener, emulsifier or binder in many natural food products.  
 
Why Should you avoid it?
Studies show that it can cause many different gut issues including:
1. Ulcers 
2. Increase insulin resistance and impair glucose tolerance; both of which can eventually lead to diabetes
3. May promote tumor growth in liver cells
4. Inflammation of entire intestines causing Crohn’s disease, Colitis and IBS.
5. Can create gut permeability aka “leaky gut” potentially leading to food sensitivities, allergies and more.
 
Simple Solution
With so many risks to consuming this additive, the solution is simple: just avoid it.  Make sure to read any product labels of any boxed or processed items you buy.  Try making your own nut milks and cheeses at home.  There are many fun recipes to try on pinterest and other sites.  Here is a DIY recipe for almond milk.
How to Make Cheap, Healthy Almond Milk at Home
Makes 4 cups

Ingredients

 1 cup almonds (soaked overnight in fridge)
 3 ½ cups filtered water

 2 Tbsp pure maple syrup (optional)

Instructions

  • Drain overnight water from almonds and place into a blender with 3 ½ cups filtered water. Blend on high for 1-2 minutes.
  •  Strain almond milk from pulp into a pitcher using a strainer or cheesecloth.
  •  Stir in maple syrup (optional). Cover and refrigerate. Enjoy within one week.

Natural Remedies for Anxiety and Depression

Natural Remedies for Anxiety and Depression

 

It is Estimated that 40 million Americans have some form of anxiety disorder. However, just because you feel anxious or depressed does not necessarily mean you need medication to treat this. In fact, those who seek treatment are prescribed medication that causes worse side effects including sexual dysfunction, nausea, and weight gain.

 

Some stress and anxiety is ok and completely normal. It’s what keeps us motivated and even saves us from danger. 

 

But more true anxiety disorders are different than just occasional or necessary stress or anxiety.

 

A few common types of anxiety disorders:

  • Obsessive Compulsive Disorder (OCD)
  • Generalized Anxiety Disorder (GAD)
  • Social Anxiety Disorder
  • Post-Traumatic Stress Disorder (PTSD)
  • Major Depressive Disorder
  • Persistent Depressive Disorder

 

If your anxiety or depression is affecting your daily life on a regular basis and are unsure of the symptoms you’re experiencing, it may be necessary to seek medical help.

 

However, with proper lifestyle changes you will be surprised how much better you begin to feel! I recommend trying these natural remedies to help ease your symptoms for short term and long term improvements.

 

Exercise

This is SINGLE BEST habit to develop and maintain that aids in every aspect of your overall well being and health. Regular aerobic exercise can boost self-esteem, decrease tension, improve your mood and help you sleep better.

Even just 15-20 minutes of medium-intensity exercise just a few times a week can work wonders for your health and well being.

Get In or Near Nature

Being in nature is the best way to calm your nervous system and improve your mood.  Even better is to stand barefoot on the ground to do a practice called ‘earthing’ Start getting at least 20 minutes of fresh air, sunlight and nature every single day.  You were made to be outdoors so take a break from the artificial light, screens and stressful EMF’s inside.

 

Eat Less Sugar

You already know that sugar is “bad” for you, but eating even moderate amounts can aggravate many existing health problems, ESPECIALLY anxiety and depression.

It’s noted that there is a protein in our brain, BDNF, that’s produced to help cope with stressful situations. It’s thought that sugar suppresses the production of BDNF affecting the ability to cope with stress.

 

Reduce Caffeine and Alcohol

Having that cup of coffee to start your day is like a little slice of heaven for most of us. Or that glass of your preferred alcoholic beverage in the evening to help you relax. But too much of either can seriously affect our bodies’ ability to manage anxiety.

Caffeine can trigger production of the hormone cortisol, our fight or flight stress response.

And as for alcohol, a known depressant, will change your brain chemistry over time, lowering its ability to cope with stress.

 

Eat More Whole Foods  

We all know that a balanced diet helps us feel better. Feeling the need to diet can cause anxiety and may actually the opposite effect of dieting. Focus on eating nutrient dense foods you enjoy and enjoy those as often as possible.

Lean proteins such as fish, organic chicken, beans, and eggs provide fuel for your body and brain to keep your energy levels constant.

Asparagus, leafy greens, meat, and avocado contain nutrients that can reduce the symptoms of anxiety, as can omega-3-rich foods like fish, green leafy vegetables, nuts, and seeds.

Meditation

Meditation has been scientifically proven to help lower blood pressure, improve mental clarity and help you feel more positive.  

Even doing a few minutes of meditation each day can change our brain circuitry in such a way that makes us more able to cope with stress. Go and find a nice quiet space to simply just be for at least 5 minutes a day

Some helpful supplements to check out:

GABA (Gamma aminobutyric acid)

GABA is an amino acid that decreases anxiety in the nervous system and promotes relaxation. Anti-anxiety meds such as Valium work by boosting GABA levels in your brain.

GABA is also an effective sedative which can help you get a good night’s sleep.

Magnesium

Maybe you’re deficient in magnesium. A magnesium deficiency can cause severe anxiety as this mineral plays a crucial role in chemical reactions that are vital for good mental health.  

Magnesium has a relaxing effect on the nervous system and is often taken to promote a more regular sleep cycle.

Vitamin B Complex

Vitamin B6 and B12 have many benefits, including balancing blood sugar levels, supporting the nervous system, and promoting mental clarity.

Many studies suggest that a deficiency in vitamin B6 and B12 can cause or exacerbate anxiety and depression.

Ashwagandha

Ashwagandha, a powerful herb, has been used for centuries to treat a range of conditions. It has the ability to lower cortisol levels and generally has a calming effect.

Research has shown that it can also be an extremely useful antidote to anxiety and depression.

Kava Root

Kava root has been shown to ease the symptoms of anxiety by stimulating dopamine receptors.  

A recent study showed that taking an extract of Kava decreased the symptoms of some general anxiety disorders.

Chamomile

You’ve heard of chamomile tea. There’s a reason for this. It’s one of many natural herbs for anxiety that has been proven completely effective and safe.

Chamomile essentially works by binding to your brain receptors in the same way as valium.

 

It’s important to find a natural balance of what works for you. Always adjust the amount of supplements, diet, exercise and meditation to find what works for you. Before attempting any of these suggestions, if you’re already taking medications and being treated, talk to your doctor to ensure safety and avoid potential interactions with any prescriptions.

What is the Lymphatic System and Tips to Improve It

What is the Lymphatic System and Why You Should Care

Do you ever feel “puffy” or bloated? Struggle with chronic headaches, congestion or allergies?  Do you constantly feel fatigued or like you’re always fighting off a cold? These are all signs your lymphatic system may be struggling. So what exactly is your lymphatic system and what can you do to keep it healthy?

In a nutshell, the lymphatic system is your waste removal system + immune system architecture. It includes a network of 500-600 tiny lymph nodes, as well as tissues, organs and glands including your spleen, thymus, tonsils.

It’s deeply interconnected with your circulatory and digestive systems as well as muscles and fascia. Your blood and lymph complement each other – think about your circulatory system like the faucets in the house, and your lymphatic system like the drains. You can’t have one without the other, and both need to function well to avoid big messy problems.

Dysfunction or stagnation can lead to poor immunity, autoimmune disease, cancer, migraines and much more. 

Here are the top tips to keep your lymph flowing for optimal health and drainage.

  1. Drink water!  Keep things flowing by staying hydrated with clean pure water.
  2. Move your body.  Movement is the best way to keep things flowing through the tiny vessels which don’t have a pump to circulate fluid. Try to move as much as possible in all different ways, and yes; stretching count too.
  3. Avoid dairy. Dairy from cows milk causes the lymph to thicken and creates mucus like sludge which clogs up the system.  
  4. Reduce the chemical load on your body. By reducing the amount of chemicals and toxins in your body, you reduce the load on your lymphatic system to drain it all.  Think the less you put into and around your body (ie deodorant, cleaning products, fragrances, lotion, soaps, makeup etc.) the better.
  5. Make sure you’re going to the bathroom regularly.  The last part of lymph drainage is the elimination to finally get all these waste products out of your body.  Eating plenty of fresh vegetables and fiber can help ensure you are moving things through your digestive tract and eliminating lymph waste on time.

By taking care of your lymphatic system, you will notice more energy, and feel more vibrant everyday.  It also goes a long way in terms of disease prevention, so keep that lymph flowing!

 

Moderator vs Absolute Personality?

Are you all or none personality ?  Or do you need moderation to succeed?

Listen here to find out what works best for your personality

Working Out from Home vs. Going to the Gym

With the recent changes last year, more people are working from home than ever before.  Instead of having separate environments for office, bedroom, kitchen, gym, kids play room, home school study room, etc… you may have to switch up your fitness routine to fit into this new hybrid model as well.  The bottom line: where will you stay motivated and consistent to hit your fitness goals in the long run?

Think about it in terms of these three issues:

  • Friction
  • Focus
  • Function

First is friction. Is getting to the gym going to be too difficult, or involve too much “friction”?  For example, is the closest gym a 30-minute drive?

If that’s the case, the hour round trip may be too much to incorporate into your daily routine. The initial enthusiasm of the new routine of hitting the gym eventually will be dampened by the grind of a time commitment that’s not easily accommodated. After all, that hour drive time probably was used to do something else.  

If you can easily discard that something else, then no big deal. There’s not much friction. If all that’s involved is getting to bed a little earlier and getting up a little earlier, not much friction exists. You might even enjoy the time in the car to and from the gym, listening to music or audio books.  

But if that hour cuts into the time you use to prepare for work, getting the kids out the door, or other obligations, then it will become hard to defend the use of that time. Soon your new routine will require too much energy to maintain, and you’ll stop going to the gym. At that point, the first goal of simply making sure you work out is abandoned. 

Another source of friction is money. If a gym membership is not financially viable, then trying to force that membership into your budget may be a nonstarter. Of course, first look for less-than-wise spending that could be replaced with an investment in a gym membership. But if there is no wiggle room, a gym membership may not be in the cards. (If that’s the case, keep reading; in a bit we’ll discuss using just a little space to get in a good workout.) 

The second consideration is focus. If too many distractions exist at home, they will drag you away from your workout or keep you from getting in a good workout. If that’s the case, home may not be the ideal place for exercise. For example, if you have young children who might demand your attention despite your partner’s best efforts to watch them while you work out, then home is not an environment where you’ll be able to focus. Similarly, if your pet is going to distract you with overwhelming cuteness or is intent on participating in your exercise routine, then home may not be the best place to focus on an impactful workout.  

By design, a gym is a place with a purpose. As such, it is the ideal place to focus on a workout. If you need that focus because the siren song of the TV or fridge is too strong to resist at home, then the gym may be the right option for you

The third and final issue is function. If you’ve reached a certain level of baseline fitness and want to achieve specific goals that require more weight or specialized equipment, such as putting on muscle mass, then you might only be able to find the right equipment at the gym. Similarly, if your fitness goals are evolving, investing in a gym membership might make the most sense. You are essentially renting the equipment versus buying it.  Instead of investing in those resources yourself, “rent” them from the gym for as long as you need. Or make the upfront investment on some home gym equipment that you know you’ll use and will last you a very long time.

With the above in mind, you should remember that a decent workout doesn’t require any equipment at all. A few square feet of space can provide more than enough room to complete an impactful workout routine involving pushups, crunches, burpees, lunges, squats, and other exercises that don’t require any equipment whatsoever. If you aren’t trying to achieve any specialized fitness goals, then all you might need is a little open space. If nothing else, you can use home-based exercises as a backup for when you can’t make it to the gym. 

So, focus on what will most likely help you get a workout done and hit your fitness goals. With these guideposts in mind, you’ll come to the right decision regarding working out at home versus the gym.  

And remember, it’s always possible to do a little bit of both.

 

Taking Charge of Your Thoughts: Exercises for Mastering Your Mind

“Attitude is everything” and your attitude is a direct result of the thoughts you think and believe everyday.  What we now know is that you can control your mind and your thoughts to reconfigure your brain wiring.  This is called “neuroplasticity”.  The same way you can sculpt the muscles on your body, you can sculpt your mind to be powerful and strong, or loving and compassionate.  It simply requires time and dedication the same as exercising your body would.  

Here are some exercises to help you achieve mindfulness:

Mindful Exercise #1: Yoga

You may think yoga is mostly about stretching. While stretching is part of the practice, the magic of yoga is the focus on breath to move through self-imposed limitations. As you practice, you start to hear your mind crying, “that’s too much. I can’t do that. What am I doing here?” Basically saying anything to get you out of the intensity of the present moment.

The more you practice it becomes a little better each time.   You stay steady with your intent, focus a little more on your breath; you release deeper with every exhale. The awareness starts to grow and mindfulness trickles over into your everyday life before you notice.

Nature

We all know how relaxing sitting on the beach gazing out over the ocean as well listening to the waves crashing on shore; or walking through the woods gazing at humongous trees.  Contemplation in nature is the original form of meditation.  Being in nature it is far easier to quiet the mind and become aware of our monkey mind chatter. 

Meditation

So many people say “meditation doesn’t work for me”, “I can’t stop thinking or quiet my mind”  Well that’s the point!  So actually that means it IS working since they noticed how much their mind was thinking-THAT’S mindfulness!  You can choose from many different styles of meditation, find one (or many) that you like best.

Open Focus – It is a process of relaxing your focus to an empty space in your body. Transcendental (TM) – The claimed advantage of TM is that an amateur can reach the same state as a master within weeks of starting the practice. Repeat a simple chant, distracting the mind long enough for consciousness to emerge.

Vipassana – This form of meditation has you focus on your breath as it passes through your nostrils. Gradually, you expand this awareness to your whole body.

LVK Meditation – Focus on all the love and kindness in your heart while loving the world so much that your mind can’t handle it anymore. This will result in your heart expanding and leading your mind.

Guided – Guided meditations are a great way to start. A vocal guide will lead you through the entire meditation so all you have to do is relax and follow along.

Biofeedback – One of the recent styles is using a biofeedback device. This measures brainwave activity and plugs into a computer or iPhone app.  With this data you can see exactly how well you are actually calming your mind.  

Body Movement/Dance

Dance is a universal cultural phenomenon. In ceremonial dance, dancing is the vehicle to induce a deep trancelike state.  In  “ecstatic dancing”, participants are encouraged to move freely with their body, surrendering to the music.  Some movements may not even look like things we would consider “dancing”. Once you release the mind from concerning itself with how you look, your body comes alive.  Every cell seems to wake up and the mind takes a huge step back. 

Floatation (Sensory Deprivation)

Floatation tanks, also known as sensory deprivation tanks, eliminate all external sensory input (sight, sound, smell, etc) therefore tricking the mind into quieting into a hypnotic meditation like state.

Breathwork or Hyperoxygenation

Kundalini yoga (breathwork) practice has been around for thousands of years, but now another form of breathing practice was developed.  “Holotropic breathing” – or Shamanic breathing – works by creating a temporary excess of oxygen in the blood.  Oxygen goes into the brain, suppressing normal thought patterns and allowing consciousness to emerge. These practices are best in a guided setting with trained practitioners for maximum effect.

Fasting

Numerous cultures from around the world have utilized the tradition of fasting to clear the mind and body.  Although challenging at first, people report having extreme clarity from fasting.

Make the Choice

Ultimately, YOU are in control of YOUR mind. As much as you would like to think otherwise, you really are the boss.  If you want to still your mind, CHOOSE to still your mind.  It’s a powerful move we always have available, but often overlook its full potential.

 

How I Recovered After My First Spartan Race

Well it’s official. I am a Spartan! Aroo Aroo! (I never thought I would EVER say that!) Anyway that short race definitely pushed my limits and my muscles to new levels. But what about afterwards? After all the fun and excitement is over all that is left is lingering soreness. Those aches and pains can leave you feeling down and out from training unless you take a proactive approach. Here are my top tips for speedy Spartan Recovery:

1. Get a proper warm-up PRIOR to race start! This means getting your muscles fully warm and mobile before you start sprinting to those obstacles in the race. Go for a medium jog/run until you are out of breath and sweating. YES, Sweating! If you aren’t fully breaking a sweat and out of breath, you are NOT warm yet! Then, go through some range of motion drills to get mobility in all the joints you will be working that day. When you start warm, you’ll be prepared to hit the obstacles better and have less soreness the next day.

2. Post race cool down and stretch: Once you’ve taken enough finisher photos, be sure to do a proper cool down and stretch. I recommend bringing a foam roller or trigger ball with you to roll out your muscles briefly. Also, if you are in wet/muddy clothes be sure to get into some clean, dry clothes as soon as possible! You want your muscles to stay warm and supple; not tense up with cold dampness.

3. Nutrition: Immediately after the race you need to rehydrate as much as possible! Many people make the mistake of eating too much and not drinking enough water following the race. Yes getting carbs and protein is important, but water is really the key here! As far as food goes; you’ll want to replenish muscle stores quickly so I recommend a recovery drink of some kind. Something with a mixture of 4:1 or 3:1 Carbs to Protein is best. There are many products available, I advise Hammer Nutrition Recoverite. Otherwise try making your own snack (i.e. banana with protein shake). Then later on have a balanced meal with lots of vegetables (you need these extra antioxidants and minerals), clean protein and a little healthy fat. Avoid the temptation to “reward” yourself with junk food. Even though you think you “earned it”, this will only cause more inflammation in your body and make you feel worse later on! Hold off on the cheat meal until your body has recovered more. **Use #5 below as reward instead!

4. Supplements: I always keep these on hand:

  • Turmeric/Cur-cumin (fights inflammation WAY better than Advil or Ibuprofen)
  • Electrolytes (to replace what was lost durning the event)
  • BCAA’s and Glutamine (help repair damaged tissue faster)
  • Magnesium (relaxes tense and sore muscles, aids in delayed soreness)
  • Omega-3, DHA’s (also help reduce inflammation and lubricate joints)

5. Lastly, I do something nice for my body such as an Epsom salt bath, jacuzzi or massage. No explanation needed here. It just feels good and we all know the benefits of a nice massage for our aching body! Do something to treat yourself and really luxuriate in it!

Remember: These are a few recovery aids, meaning your body will likely still feel sore and need rest. Don’t be surprised if you have to dial it down for a bit until you are back to 100%. Take the time you need before going back to hardcore workouts, you’ll come back even stronger and better for your next event!

Six Simple Summer Swaps for Healthier Eating

As the long hot days of summer can sometimes lead to backyard BBQ’s with undesirable food choices, it’s important to remember we have options. Here are my favorite 6 healthy swaps to keep you lean and mean this summer!

1) Coleslaw with vinegar instead of mayonnaise.

Simply switching up the creamy mayo-based dressing in coleslaw can turn an artery clogging dish into an artery cleaning salad. Cabbage, a cruciferous vegetable, helps protect against heart disease and certain types of cancer. Plus, vinegar helps boost satiety (a feeling of fullness) and clear out cholesterol.

Try it: Make an Asian inspired slaw with tai-colored cabbage and asian vinaigrette with ginger, rice vinegar a splash of orange juice.

2) Replace soda with sparkling water.

An ice-cold soda sounds nice on a hot summer day, but both regular and diet colas are linked to diabetes, heart disease and obesity. If it’s the carbonation you crave, we suggest you get your bubbles by sipping naturally flavored sparkling water or even a kombucha.

Try it: Mix plain sparkling water with a squirt of lemon or lime juice. You could also try a detoxifying water with cucumber, mint and citrus for an extra boost of energizing vitamins.

3) Grilled vegetables instead of hot dogs.

Hot dogs are one of the WORST foods for anyone trying to eat healthy. There is no way of knowing what kind of processed meat and chemicals are inside that casing. On the other hand vegetables are full of different vitamins and minerals like A, C, magnesium, potassium, etc. Plus they can be bursting with flavor!

Try slicing up some zucchini, eggplant, bell peppers, asparagus (or experiment with any vegetable). Marinate sliced veggies with a bit of olive oil, lemon juice, salt & pepper or fresh garlic and herbs then grill them until they are golden soft. Delish!

4) BUN-LESS BURGER!

To stay lean at BBQ’s you have to think outside the bun! There is nothing wrong with enjoying a medium rare, iron-rich burger—just wrap it with lettuce instead of bun. Enjoying a protein-packed patty without the refined, white-carbohydrate bun is also a smart strategy for blood sugar control. With 33 grams of protein and less than 4 grams of fat in a grilled chicken breast patty, it is a great source of lean protein to help you feel full for hours.

Try it: Just make your favorite burger with a lettuce bun instead of bread! You can enjoy all the same tomato slice, pickles and mustard on it too!

5) Quinoa salad instead of traditional pasta salad.

We all remember carbo-loading with good ol’ pasta salad from the deli, but unless you’re running a marathon tomorrow best to skip all those carbs! On the other hand, quinoa is a seed that boosts 8g of protein and fiber which is a lot more than a box of white bow-tie pasta can say!

Try making a healthy quinoa salad with roasted veggies instead of the traditional deli style bow-tie pasta salad.

6) Swap ice cream for frozen fruit or shave ice.

Summer days and ice cream go together like chocolate and peanut butter! But while that cold ice cream does taste delicious, it’s sure to leave you feeling sluggish and bloated. Instead of ordering a double scoop, throw some fresh fruit like strawberries, mangos and pineapple into the freezer for a sweet treat. Or, make your own fruity popsicles. My new favorite tradition is going the shave ice store and bringing my own vitamin stick pack. Instead of getting sugary syrup poured on, I just sprinkle my own vitamin powder on top for a healthy dose of electrolytes and flavor!

Try it: Freeze watermelon, blueberries, and cherries as a refreshing treat that’s both convenient and nutritious.