Foods to Reduce Night Time Hot Flashes

Do you get hot flashes? Are they mostly at night? Do they set the bed on fire (but not in that way)? Let’s get you some solutions! Before we do that, just some quick info on why hot flashes occur so we can try to effect the root cause of these hormonal symptoms. What causes hot flashes? As you can imagine it’s all about hormonal balance (or imbalance). During the menstruating years your estrogen allows for your ovaries to respond when “luteinizing hormone” (LH) says to release those eggs every month. When it gets to the point where your estrogen levels start dropping (i.e. perimenopause) those ovaries start to simply ignore the LH. And guess what your body’s response to this is? It releases adrenaline! This causes your body to heat up for a few minutes until it cools itself back down. What triggers hot flashes? You may have already identified some of the triggers of your hot flashes.  Perhaps they’re related to the food and drinks you consume (e.g. coffee, spicy foods, sugar, citrus fruit, large meals). Maybe they’re related to lifestyle factors (e.g. stress, alcohol, smoking, certain medications …

How Can I Get Enough Vitamin D?

When we think of “vitamins,” we know they’re super-important for health. But vitamin D is special. It’s difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency. So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements. Why is vitamin D important, and how much do we need? Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder. Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health. To ensure you get adequate amounts of vitamin D, …

The Truth Behind Artificial Sweeteners

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store. Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues. A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners. The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity. But, it doesn’t always work out the way we think it will… Types of artificial sweeteners Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar. Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit …

Is My Poop Normal?

Yes, I’m serious! (And don’t you sometimes wonder anyway?) You already know that your poop can reflect your physical, and sometimes even emotional, health. You may get constipation or have diarrhea when you eat something that “doesn’t agree with you,” or when you’re super-nervous about something. And what about fiber and water? If you’re not getting enough, it’ll probably show in your poop. What about the all-important gut microbes? If they’re not happy, it’ll probably show in your poop. Here’s a trivia question for you: Did you know there is an “official” standard for poop? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)? Meet the Bristol Stool Scale The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997. You can see the chart here: The scale breaks down type of poop into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhea: 1 – Separate hard lumps (very constipated). 2 – Lumpy and sausage-like (slightly constipated). 3 – Sausage shaped with cracks in the surface …

Five Weight-Loss Friendly Snacks You Will Love

The words “weight-loss” and “snacks” often appear in the same sentence. But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.” Right? Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious! What’s my criteria, you ask? They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fiber. 1 – Nuts It’s true – nuts contain calories and fat, but they are NOT fattening! Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening. Studies show that people who eat nuts tend to be healthier and leaner. By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts. Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism! Tip: Put a handful of unsalted/unsweetened nuts into a …

Can My Symptoms Actually Be a Food Intolerance?

Food intolerances or “sensitivities” can affect you in so many ways. And they’re a lot more common than most people think. I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary. What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body. This is what makes them so tricky to identify. Symptoms of food intolerances There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten. On the other hand, other more insidious symptoms may not be linked to foods in an obvious …

All About Digestive Enzymes

Not everyone should be taking digestive enzyme supplements; and not all of them are created equal. As a pro in the health industry, I find that many people with digestive issues want to jump straight into using a supplement. And many times, I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately. So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them. What are digestive enzymes? Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb. Oh, and they all end with “ase”. As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat. Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and …

5 Reasons You May Be Bloating More

5 Reasons You May Be Bloating More Bloating is generally the result of not being able to properly digest foods.  These not-so-digested foods feel like they’re just sitting around causing discomfort and a general feeling of being stuffed and “gassy”. It can happen at any age but if it seems to be more frequent as you’re getting older it can very well be because of your stomach’s reduced ability to produce enough acid for proper digestion. Normally, when we eat, cells in our stomach release more acid which is important for so many digestive processes like breaking down foods and activating enzymes.  As we age this process can become less efficient and the result can feel like it’s wreaking havoc on the rest of the digestive system. Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” and that can result in bloating. Bloating Reason #1: Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or veggies.  This can also occur when we introduce new ones into our diet as it may take a while for our body to …

Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed

Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed Of course, listen to what your doctor says. And also listen to what your body says. We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause.  Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!) And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis. What do I specifically recommend to help you “eat better and move more”? Seven things.  Here goes: First – Hydrate: Drink more water. The general consensus is to drink 8-10 glasses per day.  And, if you don’t feel you need that much you definitely need to at least drink enough throughout the day so that you’re not thirsty. I know that’s easy to say but really, it’s also easy to do. Try having a full glass first thing in the morning before you eat or drink anything. Don’t like plain water?  Add in some berries or chopped frozen …

Build Summer Arms With This Shoulder Circuit!

Build Summer Arms With This Shoulder Circuit!   Building up a beautiful sculpted arm includes sculpting a lean cut shoulder cap. Watch me demonstrate 3 great shoulder exercises, done back to back, to create what I call a shoulder circuit. To perform this exercise, get a set of dumbbells that are not too heavy but not too light. Holding the dumbbells by your side start by raising your arms shoulder level, then lower, then move your arms to the front of your thigh and raise the weights forward, shoulder level then down, then alternate in an “L” shape lateral raise on each side. Do this 10 times in a row, take a 30 second break, and then repeat. Altogether do 3 sets. Trust me, your shoulders will be burning by the end. Did you give this workout a try? If so, how did it go? Tell us in the comments below and share it with us at our Facebook community at www.facebook.com/groups/buildbodywealth Thanks so much for sharing your life with me, I hope you have a wonderful week! Tiffiny