Laura S. Conley

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Foods to Avoid if You Have Acid Reflux or GERD

Many people are struggling these days with Heart Burn, acid reflux or GERD. If this is you, here are some common foods that can cause or exacerbate symptoms.  Try removing these foods and see if you feel better!

Foods you may want to avoid:

  1. Fatty and fried foods: These can be difficult to digest and can cause acid reflux symptoms to flare up.
  2. Spicy foods: Spices can irritate the stomach and esophagus, making acid reflux symptoms worse.
  3. Citrus fruits and juices: These are acidic and can also trigger acid reflux symptoms.
  4. Tomato-based products: Tomatoes are acidic, and products like tomato sauce, ketchup, and salsa can trigger acid reflux symptoms.
  5. Carbonated beverages: Carbonation can increase the pressure in the stomach, leading to acid reflux symptoms.
  6. Alcohol: Alcohol can irritate the esophagus and stomach, making acid reflux symptoms worse.
  7. Chocolate: Chocolate contains caffeine and can relax the lower esophageal sphincter, leading to acid reflux symptoms.
  8. Peppermint and spearmint: These can relax the lower esophageal sphincter, leading to acid reflux symptoms.
  9. Dairy products: These can be difficult to digest and can cause acid reflux symptoms to flare up.

It’s worth noting that everyone is different and what triggers acid reflux symptoms in one person may not affect another. It’s best to keep a food diary and note any symptoms that occur after eating certain foods to help identify trigger foods. It’s also important to work with a healthcare professional to develop an individualized plan to manage acid reflux and make sure there are no other underlying causes.

How to Eliminate Excuses

How to Eliminate Excuses

When we were kids, we could find excuses for anything, right?
For not going to bed on time.
For skipping chores.
For not getting homework done.

As adults, we’ve learned to take responsibility for our actions and failures – at least
most of the time. But there’s always a supply of excuses waiting within reach
whenever we want to use one about our health and fitness.

Not enough time.

Too hard.

Don’t have the energy.

Didn’t sleep enough.

Too much work to do.

And the list goes on….

So how do we get rid of this habit once and for all? Here are some of my best ideas.

1. Realize you’re actually hurting yourself when you find a scapegoat. Remind yourself that You are the one that wants this and benefits from it.

2. Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s
boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even
those who seem divinely motivated to make it look easy.

3. Stop comparing yourself to others. It only sets you up to feel “less than” and not
good enough, which undermines your motivation and negative self-talk.

4. Seek inspiration from others who keep getting up every time they fall. This can be
someone at work, a friend at the gym, or even a figure in fiction.

5. Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting
to the gym on time, but you don’t work as hard as you want. OK – great! How can you
build on that? Work out with a friend or trainer, take a group class, or meditate for a
few moments before you walk in?

6. Repeat success. When something works for you, repeat it. Think about why – and
how you can apply the lesson elsewhere.

7. Find the deeper reason under the excuses. What’s underneath the need to make an excuse? Are you afraid
of something? Feeling insecure or intimidated? Whatever it is, a little introspection can
help identify the source, and from there, you’re closer to eliminating it.

If you want help with this, this is one of the things I specialize in.  To lead to lasting results we need to get rid of the excuses at the root.  I am happy to help uncover the real reasons you haven’t been successful yet and eliminate them for good.  When you are ready, hit contact me!

 

The Key Nutrient to Weight loss

Ladies, listen up! Are you tired of trying every fad diet out there, only to end up feeling deprived and frustrated? Well, I’ve got some good news for you – the SECRET TO WEIGHT-LOSS isn’t about cutting out entire food groups or eating nothing but kale. It’s all about one magical macronutrient: PROTEIN.

Yes, eating more protein can actually help you LOSE weight. But before you go chowing down on steaks and chicken breasts like there’s no tomorrow, let me explain why.

First of all, protein is incredibly satiating. It takes longer to digest than carbohydrates or fat, which means that it keeps you feeling full for longer. This means that you’re less likely to reach for those tempting snacks that always seem to be lurking nearby.

Protein also helps to boost your metabolism. When you eat protein, your body has to work harder to digest it, which means that you burn more calories just by eating it. Plus, muscle is more metabolically active than fat, so the more muscle you have, the more calories you burn at rest. And since protein is essential for building muscle, it’s a win-win situation.

But here’s the best part – protein can actually help you to lose fat while preserving muscle. That’s because when you’re trying to lose weight, your body tends to break down both fat and muscle for energy. But when you eat more protein, your body is able to spare that muscle and focus on burning fat instead. So not only will you lose weight, but you’ll also look leaner and more toned.

Now, I know what you’re thinking – “But won’t eating all that protein make me bulky?” The short answer is no. Women simply don’t have enough testosterone to bulk up like men do, even if we were eating nothing but protein. In fact, most women don’t eat enough protein in their diets to support muscle growth. So don’t be afraid to up your protein intake – you’ll be doing your body a favor.

But how much protein should you be eating, exactly? The recommended daily intake for women is for at least 0.8-1g of protein per pound of body weight per day.

So where can you find all this delicious protein? Well, there are plenty of options. Meat, fish, and poultry are all great sources, as are eggs, and legumes. And if you’re a vegetarian or vegan, don’t worry – there are plenty of plant-based sources of protein out there, like quinoa, tofu, and tempeh.

Now, I know that all of this might sound a bit overwhelming, especially if you’re not used to thinking about macronutrients. So here’s a simple plan to help you get started:

  1. Start your day off with a protein-packed breakfast. Try a veggie-packed omelette, turkey sausage with avocado, or a protein smoothie.
  2. Make sure that every meal and snack includes some protein. Hard-boiled eggs, a handful of nuts, or a serving of hummus and veggies are all easy options.
  3. Experiment with different types of protein. If you’re tired of chicken, try fish or grass-fed beef. If you’re not a fan of meat, try plant-based options that are all natural (NOT chemically produced!)
  4. Don’t be afraid to invest in a good protein supplement. Protein powders can be a great way to add extra protein to your diet, especially if you’re on the go.
  5. Don’t forget to keep hydrated! Drinking enough water is essential for weight loss, as it can help you feel full and prevent overeating.

In conclusion, eating more protein is a simple and effective way to help you lose weight and get the body you’ve always wanted. So forget about fad diets and deprivation – just focus on incorporating more protein into your meals and snacks. Your waistline (and your taste buds) will thank you!

Remember, this is just a starting point and it’s important to talk to your doctor or a registered dietitian before making any major changes to your diet. But go ahead and give it a try – you might just be surprised at how quickly you see results. And who knows, you might even end up developing a love for all things protein.

So, here’s to a healthier, happier, and protein-packed future! Cheers!

Why Do We Feel Cold After a Workout?

Perhaps you’ve experienced this phenomenon: after an intense run or workout where you are sweating and hot, once finished and cooled down a bit you get VERY VERY COLD.

Why is that?

When we work out, we experience a range of physical and physiological responses, including changes in body temperature. One common phenomenon that many of us have experienced is feeling cold after a workout. In this post, we’ll explore the reasons why our bodies get cold after exercise and what we can do to prevent it.

REASON #1: CORE TEMPERATURE DROPS

The first reason why our bodies get cold after a workout is because of the decrease in core body temperature. When we exercise, our bodies generate heat as a result of increased metabolic activity. This heat helps to regulate our body temperature and keep us comfortable during the workout. However, once the workout is over, our bodies stop generating heat and our core temperature starts to drop. This drop in temperature can result in a feeling of chilliness, especially in areas like the arms and legs, where blood flow is less regulated.

REASON #2: INCREASED BLOOD FLOW TO SKIN SURFACE

Another reason why our bodies get cold after exercise is due to the increase in blood flow to the surface of the skin. During exercise, our bodies pump blood to the muscles to supply them with oxygen and nutrients. After the workout, this increased blood flow to the skin helps to dissipate heat and regulate body temperature. However, it can also result in a feeling of chilliness, especially if the skin is exposed to cool air.

REASON #3: SWEATING

Sweating is also a contributing factor to the feeling of cold after a workout. When we exercise, we sweat to regulate our body temperature by cooling the skin. However, when the sweat evaporates, it takes heat with it, leaving the skin feeling cool and damp. This can cause our bodies to feel cold, especially if we’re wearing damp clothing or if the air is cool and humid.

So, what can we do to PREVENT the feeling of cold after a workout? Here are a few tips:

  1. Stay warm during the workout: Wearing appropriate clothing for the conditions can help to regulate body temperature during exercise. Opt for breathable, moisture-wicking fabrics that will help to keep you warm and dry.
  2. Hydrate: Drinking water before, during, and after exercise can help to regulate body temperature and prevent dehydration, which can make the feeling of cold after a workout more intense.
  3. Warm up and cool down properly: Warming up and cooling down before and after exercise can help to regulate body temperature and prevent the feeling of cold after a workout.
  4. Change into dry clothing: Changing into dry clothing immediately after a workout can help to prevent the feeling of cold by removing sweat-dampened clothing.
  5. Refuel with the right nutrition: Eating a balanced meal or snack after exercise can help to restore energy levels and regulate body temperature.

In conclusion, our bodies get cold after a workout for several reasons, including the decrease in core body temperature, increased blood flow to the skin, sweating, and hormonal changes. By taking steps to regulate body temperature during and after exercise, we can prevent the feeling of cold and keep ourselves feeling comfortable and warm all winter long!