Climb & Spin BLOG

Holistic Hottie: Survive the Holidays Without Gaining a Pound

Most people don't gain any more than 5 pounds over the holidays. But, here are a few tips to ensure you don't gain ANY:

1. Don't take a break from your regular workouts. You'll feel guilty and less energized overall. Plus,it might be harder for you to get back into the "workout mindset" post-holiday season.

2. Alcohol - stick to red wine (organic, if available) or make a NorCal Margarita.

3. Wear body conscious clothes. Your clothes will prevent you from overstuffing yourself. 

4. Make sure you're well hydrated. If you sit down for a meal dehydrated, you're likely to feel hungrier than you really are.

5. Fill your plate with protein and veggies (turkey, roasted veggies & salad) rather than stuffing, dinner rolls and candied yams. Eat the protein on your plate first and THEN sample everything else. However, if you know that certain foods on the table are your gateway drug to uncontrollable eating - stay away from them. 

6. Enjoy the time spent with family and friends instead of focusing on food.   

7. Avoid leftovers.  If you're the host, don't let your guests leave empty-handed! On the flip-side, if you're the guest, don't feel obligated to bring any leftovers home. We all know that holiday leftovers go straight to the body part we least want it to.

8. If you're the host of any holiday festivities, revamp recipes to make your holiday meal whole-foods based. In other words, nothing should come from a box. 

But seriously, one day of indulging won't kill you.  HAPPY HOLIDAYS!!!

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

 

Prepare For Cold & Flu Season NOW

With cold & flu season quickly approaching, let's not get caught inverted with a runny nose or having to miss a favorite pole dance class.

One of the most effective ways to prevent falling prey to the cold & flu season is by keeping our gut and gastrointestinal system in check.

Did you know that 70% of our immune system resides in our gut?!  Things like stress and poor diet weaken the protective functions within our gut making us vulnerable to all the season's passing of germs.  Since this is also the season that focuses heavily on indulgence (read: holiday, financial, and often familial stress), let's prep our immune systems NOW by strengthening our gut integrity.

We can do this by keeping the hundreds of strains of gut bacteria like Lactobacillus (primarily in the small intestine) and Bifidobacteria (primarily in the large intestine), properly balanced.  Ideally, most of our gut bacteria should be of the “friendly” variety.  Besides promoting gut integrity, “friendly” bacteria assist with:

• Digestion
• Nutrient absorption, and
• Detoxification.

 When there is an imbalance or an overabundance of “unfriendly” bacteria, we might experience:

• Frequent colds,
• Symptoms of Irritable Bowel Syndrome (IBS) (e.g., chronic/frequent constipation, diarrhea, gas, and/or bloating)
• Allergies,
• Skin disorders,
• Ear infections,
• Vaginitis, and/or
• Bladder infections.

A lot of times when people get sick, they take antibiotics.  The problem with the use, particularly the extended use of antibiotics, is that they destroy gut bacteria – both the “friendly” and “unfriendly”.   This throws off the ideal balance and gives the “unfriendly” bacteria the opportunity to proliferate.  With an imbalanced gut environment, a person is more likely to become ill AGAIN. If you absolutely must take antibiotics, it is wise to supplement with a high quality probiotic before, during and after using them to prevent this cycle of recurrent infection.

Even if you're not anticipating the use of antibiotics, it can be beneficial to supplement with probiotics NOW to prepare for the approaching cold & flu season.  They are best taken on an empty stomach about 30 minutes before eating. 

 When choosing a probiotic, 

1. Avoid budget brands.  They aren't effective and tend to contain additives and fillers.
2. Use and cycle several quality brands to give your gut exposure to a wide spectrum of “friendly” bacteria strains.  A few brands I like include: Jarrow, Natren and Renew Life.

You can also add specific foods to your diet to build a healthy gut environment.  Some of these foods include: 

Raw, cultured or pickled vegetables like Kim-Chee, sauerkraut and pickled carrots or beets.  You can buy these in the refrigerated section of natural foods stores or at your local farmer's market.  You can also make your own!

Yogurt and kefir.  Despite marketing claims, commercial brands are unreliable as a significant source of probiotics.  Lactobacillus cannot withstand the pasteurization process of milk products.  With a few exceptions, commercial brands also contain sugar and undesirable additives.  Plain Greek yogurt tends to offer the most nutrition when it comes to commercial yogurt, but they are still ineffective when it comes to replenishing gut bacteria.  You will, however, get the most nutritional and probiotic benefit by making your own yogurt or kefir from quality cow/sheep/goat (preferably raw) or even coconut milk.

Other fermented food products:  I'm a fan of Zukay Live Foods and BAO Food & Drink.  Both companies make fermented dressings, sauces and Kombucha tea that offer probiotic benefits.  BAO Food & Drink even makes a ketchup!  Check out their Facebook pages as well!

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

 

Holistic Hottie: Kick Cravings & Say Adios to the "Pooch"

Did you know that food sensitivities are the reason behind many people's cravings and addictions?  That's right.  Giving into cravings and addictions aren't purely about lack of willpower. Here's the scoop:  

"Food sensitivity" is an umbrella term for the terms food allergy, food intolerance, and other adverse reactions to food (excluding those of purely psychological origin).  They are not necessarily obvious reactions either.  Food sensitivities can range from an immediate allergic response to something delayed or even asymptomatic.  You might not even feel ill.  You might feel the complete opposite!  In the presence of a reactive food, the body produces it's own addictive narcotics (opioid endorphins) bringing on feelings of euphoria.  Simply put – a reactive food produces a drug-like effect.  This is why foods are so addictive.  The most effective way to fight these addictions is to cut the trigger foods out entirely.  A common trigger food substance is gluten.  Gluten is a protein found in all grains but it is particularly high in wheat, rye and barley.  Gluten is what helps bread rise and makes bagels chewy.  

The most common short-term symptoms of gluten and other food sensitivity include bloating, diarrhea, constipation, gas and cramping.  Long-term symptoms can include unexplained weight gain, fatigue, dark circles under the eyes, chronic digestive issues, diabetes, autoimmune challenges and even depression.   

On a superficial level, chronic digestive issues can weaken and inhibit the abdominal muscles due to a “visceral-somatic reflex”.  In other words - ignoring a food sensitivity can actually weaken your abs and create a pooch belly! 

Do you have a food sensitivity you might not be aware of?  Here's a brief questionnaire developed by Dr. Daniel Kalish:

Download Gluten Questionnaire (Dr. Kalish)

Eliminating gluten can seem challenging at first.  Gluten is in nearly all packaged products!  Here are a few simple ways to eliminate gluten:

1. Emphasize whole foods that don't come in a box or have a long shelf life.  This includes fresh/frozen vegetables and fruits, healthy fats (e.g. coconut oil, avocado, organic/pastured butter or ghee, and fats from grass-fed animals), and healthy proteins.  All grains have gluten but rice, corn, sorghum, millet, teff, ragi, and Job's tears contain lowest amounts.  If you're shopping packaged products, watch out for these ingredients: hydrolyzed vegetable protein, modified starches, soy sauce, vegetable gums, emulsifier, plant protein and stabilizer.
2. Minimize foods with a flour-base (unless it's coconut, almond or other “gluten-free” flours) to be on the safe side.
3. When dining out or ordering in, skip the bread basket and ask if there's a “Gluten-free” menu.  If there isn't one available - order grilled, poached or sauteed fish, poultry, grass-fed beef, lamb or other meat served with a salad, vegetable or rice/potato (instead of pasta).  Ask if there are any hidden flours or thickeners.   

For information on testing for food sensitivities, contact me (HolisticHottie@hotmail.com) and don't forget to visit the

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

Holistic Hottie: Appetite Control - Solved

When it comes to weight management, a lot of people want to know what the best appetite suppressants are.  It seems like every magazine article out there recommends the same:  drink more water and increase fiber intake.  This may or might not work for you.  I'll assume that it's not working for you since you're reading this post. :)

Instead of going along with the “more water + fiber” rhetoric, let's explore a few hormones that dictate whether or not we feel hungry versus satiated and satisfied for several hours.

 Ideally we want to eat a meal and feel energized for several hours instead of just a couple of hours before we crash.

INSULIN is a hormone that regulates blood sugar, metabolism, how we store body fat and how quickly we age.  When we eat a diet high in sugars and starchy carbs (like bread, pasta and potatoes) our insulin levels tend to go up and our hunger signals get wonky and warped.  We want to keep our insulin on the low side.  One easy way we can do this is by reducing our sugars/starchy carb intake and balancing our meals with plenty of healthy fats and quality proteins.  The added fat, in particular, will protect against future blood sugar crashes.  Following a crash people tend to OVEReat and often choose the wrong foods. This is obviously something we want to avoid.  

GLUCAGON is the counter-hormone to insulin.  It helps us keep blood sugar stable and maintain energy levels between meals.  When we eat a meal that's predominately sugar or carb - we inhibit glucagon release.  So instead of snacking on one large apple you will probably feel satisfied longer if you eat half of the apple with some macadamia nuts or nut butter.

PEPTIDE YY (PYY) is a hormone that is often overlooked when it comes to appetite control.  It shouldn't be!  It is one of our hormones that tells us when to stop eating because we've reached a state of satiety.  While protein and fat release a lot of PYY, carbohydrate does not.  This is why it's so easy to overeat a bag of chips.  PYY isn't telling us to stop!  This is also why simply increasing fiber intake (usually carbohydrate) to keep hunger at bay doesn't work for everyone.  Increasing fiber might make you feel “full” in a bloated-belly kind of way.  But it is unlikely to keep you feeling satisfied and even-keeled for several hours.

HEALTHY FATS + QUALITY PROTEIN = APPETITE CONTROL

After considering how insulin, glucagon and PYY play a role in hunger signals you may have already come to the conclusion that meals emphasizing healthy fats and quality protein will keep us feeling more satisfied and energized longer than meals emphasizing carbohydrates.  

For example, a breakfast of a bagel and juice will:

• raise your insulin levels, which will
• leave you hungry within a couple of hours due to inhibited glucagon release and limited PYY release.

 A breakfast of an omelette w/ spinach and other veggies, and maybe a bit of cheese will:

• keep insulin on the low side, which will
• keep you satisfied for several hours due to the release of a lot of glucagon and PYY.

 HELPFUL TIPS:

1. Start the day with a meal rich in protein and fat like scrambled eggs with veggies or even leftovers from dinner the night before.
2. Instead of having a starchy carb-centered lunch like a sandwich or pasta bowl, opt for a giant salad with quality meat/fish and healthy fats from avocado, goat cheese or a homemade salad dressing of extra virgin olive oil, herbs and apple cider vinegar. 
3. If you need a midday snack, keep something handy like deviled eggs, sliced avocado, a handful of macadamia nuts, jerky or a Tanka bar.  Smart snacking like this will help prevent overeating come dinner time.
4. For dinner, opt for protein such as meat/fish cooked with healthy fat and veggies.  
5. If you're ever in a time crunch, you can grab a spoonful of coconut cream or coconut oil to tide you over until your next meal.

DON'T FEAR FAT

Fat is your friend when it comes to appetite control. It is Mother Nature's appetite suppressant.  If you're concerned about calories from fat – don't be.  Portion sizes tend to shrink when hunger signals are fully functioning.  Plus fat doesn't make people fat. ;-)

RECOMMENDED READING:

Why We Get Fat by Gary Taubes  

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

Holistic Hottie: Protein Power--Beyond the Hype

A lot of times when people want to lose body fat or increase performance they look to protein shakes and energy bars as a short cut to fulfill their increased protein requirements. While shakes and bars aren't totally necessary, they can make life a bit easier because of their convenience.  They might also  give you a little motivation boost to stay on track.

When looking for quality protein shakes and bars, ignore the marketing hype and read the very fine print.  What are the ingredients? Are they all recognizable and easy to pronounce? Generally, the fewer ingredients the better. Common additives you want to watch out for include: artificial sweeteners (e.g., acesulfame-K , aspartame, Splenda, sucralose), corn syrup solids, HFCS, synthetic vitamins and natural/artificial flavors.  Often “natural flavors” is another term for MSG. 

If you're shopping for a whey protein, make sure the whey is from cold-processed milk and/or raw organic milk sources where the cows (or goats) haven't been treated with recombinant bovine growth hormone (rBGH).  This hormone is injected into cattle to increase milk production.  Unfortunately, these hormone injections tend to lead to utter infections, called mastitis.  This, in turn, requires antibiotic treatments.  Along with pus from the infected utters, these drugs can leak into the milk from which the whey is processed.  rBGH also leads to higher levels of a hormone called insulin-like growth factor (IGF-1) in milk. According Samuel S. Epstein, M.D., author of  What's In Your Milk?: An Exposé of Industry and Government Cover-Up on the Dangers of the Genetically Engineered (rBGH) Milk You're Drinking, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. 

Last year Consumer Reports published an expose on the toxic heavy metals in some of the most popular protein shakes and whey powders.  People who consume these daily (which is common) are constantly exposing themselves to potentially harmful heavy metals. All drinks listed below had at least one sample containing one or more of the following: arsenic, cadmium, lead, and mercury.  Heavy metals are toxic and overtime they accumulate in the soft tissues of the body – including our organs. The effects can range from subtle symptoms – like headaches, to serious diseases – like Alzheimer's.  

Based on my research, a few of the best whey protein options include (alphabetical order): 

• IMU Plus Non-denatured whey protein by Nutricology
• Pro-Optimal by Mercola
•  Miracle Whey by Mercola 
•  Warrior Whey by Defense Nutrition 

 The best vegan options include:

•  Epic Protein by Sprout Living
• Pea Protein by Olympian Labs 
• Protein Superfood Blend by Raw Power! 

One of my favorite ways to get extra protein in is to add hydrolyzed Great Lakes gelatin to my hot herbal tea.  It works in coffee too.  The pharmaceutical-grade gelatin is totally undetectable and it's a whopping 6g of easy-to-digest protein per Tbsp.  Let me not forget to mention: It also does wonders for the hair, skin and nails. : )

Healthy protein bars are much harder to come by. If you go to any vitamin store and read the ingredient labels, you'll know exactly what I'm talking about.  Half of the ingredients are hard to pronounce and are totally unrecognizable.  In yet another Consumer Labs investigation, it was discovered that more than half of 30 popular nutrition bars made false claims on their labels!  One low carb bar claimed it had only 2g of carbs - but it actually had 22g!  Might as well grab a Snickers bar. (kidding!)  

So after much research - the only bars worth a recommendation include Tanka Bars, REAL Bars and an occasional Lara Bar.  All three are actually made with a short list of REAL recognizable foods.  If you're watching your carbs and sugar, Tanka Bars are your best bet!

Just remember that when it comes to protein shakes and bars: Don't believe the hype.  These products do not give you superpowers.  While they can be great for on-the-go convenience, they cannot replace the value of whole, real foods.

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

Resources:

• Five Common Toxic Metals to Avoid, and Where You'll Find Them 
• Consumer Reports – Protein Drinks Overview 
• Protein Bars Review & Shopping Guide 

 

Holistic Hottie: Hydrate Your Way to Better Jade Splits!

What pole dancer doesn't want to improve their flexibility?

Active warm-ups and post-pole (or other) workout stretching are obviously instrumental in getting  impressive leg extensions and splits like the reigning USPDF Champ, Natasha Wang pictured above.  But there is one other factor that can help to increase flexibility from something you INGEST.  WATER!

Water is probably the most underrated nutrient of them all.  Not only is it responsible for gorgeous skin, it is also responsible for all cellular functioning like:

• providing cushioning for our tissues, joints, and organs
• transporting oxygen and nutrients
• digestion and waste elimination
• regulating body temperature
• circulating the blood and lymph
• absorbing heat from the muscles. 

Most people drink less pure, unadulterated water than they should in order for these processes to function optimally.  In fact, it's estimated that 75% of Americans are running around chronically dehydrated.  Mild dehydration is reported to slow the metabolism, increase hunger, trigger daytime fatigue and hinder concentration.

What most people aren't aware of is that chronic dehydration can also effect flexibility or our ability to adapt to the grueling flexibility exercises we put ourselves through.  How so?

 

Throughout the body we have connective tissue called fascia.  The fascia is a three-dimensional web of tissue that envelopes every muscle, tendon, ligament, bone, organ, gland, nerve, and every single cell.  Our fascia keeps everything in its rightful place.  Animals have it too.  Imagine an uncooked chicken leg.  You might notice the thin, white, stretchy and somewhat slimy layer of film that surrounds the entire leg, but also between the skin and muscle and between the segments of muscle.  We have this same filmy tissue and when it is fully hydrated, it is stretchable and slippery.  When the fascia is dry, it is dry and stiff.  Our fascia can be compared to saran wrap.  If you try to glide 2 pieces of saran wrap past each other it won't work.  They will stick to each other.  However, if one of them is a little wet, they will glide past each other.  No sticking.

Just like saran wrap, when dry, the fascia sticks to surrounding tissue making movement with complete freedom or ease more difficult or limited.  

Your water needs are extremely variable and depend on your overall health, level of activity, metabolic rate, time of day, and the temperature (including the humidity of the air) of where you are.  The standard recommendation for daily fluid intake is to drink one half to one ounce per pound of bodyweight. So if you weigh 150 pounds, you should consume 75 to 150 ounces of fluid per day. If you’ve lost water weight during an exercise session or event, it's important to also consume fluid to replace that weight.  It is recommended that for every pound lost in exercise an athlete should drink approximately 20 ounces of fluid.

If you're only drinking one glass of water a day now, don't start drinking a couple of liters a day thinking it will benefit you.  It's actually best to increase your water intake gradually to avoid stress on the kidneys, eye puffiness, swelling around the ankles or other signs of inflammation.  Too much water too soon can even be fatal for someone who is either severely dehydrated or has been dehydrated for years.  

To gradually increase your water consumption here are some helpful tips:

• Add only one glass of water per day to the regular amount of water that you have already been drinking.  If you're drinking one glass a day – make it 2 glasses a day. 
• You should feel the need to urinate more.  If that is the case, add another glass of water to your daily water intake.
• If, however, you don't have an increased need to urinate, cut back by half a glass and as you move forward increase your water intake more slowly.  Instead of adding one glass at a time, add half a glass or even less until you reach your hydration goals.

As your tissues become more hydrated, your body will begin to remove the excess salt.  Now is a good time to begin adding a tiny pinch of unrefined sea salt, like Celtic Sea Salt, to your water.  If you can taste the salt, you have added too much.  And don't worry - this will not cause water retention like typical table salt.  Celtic sea salt tends to do the opposite due to it's electrolytes and balanced mineral content.  Typical table salt often contains aluminum-based anti-caking agents and other additives that are linked to water retention, kidney problems, and high blood pressure. THIS is the type of salt to stay away from.

If you've been drinking enough “electrolyte-enhanced” water every day already, you might just be interested in how to enhance water absorption for the enhanced flexibility aspects:

• In the morning, drink one glass of warm water.  This will rehydrate you after not having any water for several hours and will help to remove any accumulated waste from nocturnal metabolic processes.
• For better absorption, it is recommended to sip (versus gulp) room temperature water throughout the day to ensure that the fluid is absorbed and efficiently used as opposed to emptied quickly from the stomach.
• As a general rule, water shouldn't be consumed too close to meals as this dilutes the hydrochloric acid in your stomach which helps with digestion.  Water should be consumed 45-30 mins before each meal and 1-2 hours after each meal.
• Drinking your salted/electrolyte-enhanced water after a massage, body work (including foam/body rolling), yoga and other stretching sessions is ideal.  Your tissues are most responsive to water absorption after direct manipulation and treatment of the fascia.
• Manage your stress.  Both physiological and psychological stress can affect how we absorb water.  Stress can actually make us more dehydrated.  So relax, rehydrate, and release!

 

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

References:

National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training, 2000, 25(2), 212-224.

F. Batmanghelidj, M.D., Your Body’s Many Cries for Water: You’re Not Sick; You’re Thirsty; Don’t Treat Thirst with Medication (3rd edition), Global Health Solutions, Inc., (1992) 2008

 

We Like It Raw & Sexy!

Warmer weather is just around the corner and it's the perfect time to start adding more raw foods into our diets.  Raw foods can be great for digestion and are full of nutrients which can boost our complexions and make us feel lighter as we perform feats on the pole.  We hear a lot about the importance of adding more raw foods to our diets - namely raw fruits, raw veggies, and raw nuts.  But raw foods can be tricky.  Sometimes they leave us feeling more bloated than feeling sexy and energized.  Not all raw foods should be treated equal when it comes to deciding which are best to be eaten raw versus cooked and which are best just eaten occasionally.    

Adding more leafy salads to the diet works for some people but it leaves many people feeling bloated.  It's hard to feel sexy when you're bloated.  Raw leafy greens and other raw veggies have a tendency to not get fully digested or utilized due to their specific fibers.  Unlike herbivores (like cows), the human digestive system isn't designed to effectively break these fibers down.  These hard to digest fibers from the raw veggies feed the intestinal bacteria, creating an overgrowth which contributes to gas and bloat.  This is why most of us are better equipped to digest cooked  (steamed or cooked with organic butter, coconut/olive oil) veggies, which will also make bloating less likely.  

Some of the best raw foods that are least likely to cause digestive distress and bloating include fully ripened: 

Carrots, Peaches, Apricots, Nectarines, Plums, Cherries, Oranges, Lemons, Limes, Bananas, Cherimoyas, Dates, Guava, Passion fruit, Papaya, Persimmon, Apples and Pears.

Raw carrots, in particular, are a great addition to the diet because they are anti-fungal, detoxifying, and can help to move the bowels.  Compared to chips and other crunchy snacks, raw carrots are a better way to get your crunch on without adding size to your waistline.

Blueberries, Strawberries, Blackberries, Raspberries, Grapes, Kiwi, Peppers, and Tomatoes have nutritional benefits but be aware that the seeds of these fruits can cause gut irritation and furthermore potential bloating.  Depending on your biology, these might not be the raw foods you'll want to eat on a beach day. 

Other fruits you may want to be cautious of include pineapple (hard for many people to digest), mangos (part of the poison oak family which is highly allergenic to humans), most melons (high in mold, watermelon is best), and dried fruits (also high in mold).

Raw Carrot-Apple-Coconut Salad (2 to 3 servings)

 
  

 2 Organic Apples (sweet), cored

4 Organic Carrots, scrubbed

4 Organic Dates, pits removed and chopped

squirt of fresh Organic Lemon 

2 Tbsp Unsweetened, Dried, Shredded Coconut (optional)

dash, Celtic Sea Salt (optional)

Simply Organic Curry Powder (optional)

Directions:

Grate the apples and place in large bowl.  Spritz with a little lemon juice to preserve their color.  Grate the carrots and add these to the bowl.  Add the chopped dates, seasoning, and salt to taste.   Serve the raw salad with shredded coconut on top as a side dish or top it off with your choice of protein.  I recommend pastured lamb, wild shrimp, pastured or free-range chicken. 

Quick, Easy & Tasty Raw Carrot Salad

 

3 Raw Organic Carrots, grated

capful, Eden Organic Apple Cider Vinegar*

1 Tbsp, Tropical Traditions Liquified Coconut Oil*

1 dash, Celtic Sea Salt*

*or, to taste

Directions:

Toss ingredients into a bowl and eat!

 

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

 

Additional Reference: Vegetables, Etc - Who Defines Food?, Dr. Ray Peat

 

Holistic Hottie: Kick The Habit, Pt 2

Last month we delved into the potential problems you might encounter as a refined-sugar and refined-flour addict.  This month, let's get pro-active.

Several years ago I was a sugar and refined-flour addict. I remember picking up 2 mammoth-sized chocolate chip cookies as part of my daily routine.  Yes they were wheat-free and dairy-free, but that didn't mean they were healthy!  They were chock full of both refined-sugar and refined wheat-free flour.  I knew this wasn't a healthy habit.  I felt good in the moment but I didn't feel the constant sense of calm energy that I feel now.  In other words, my blood-sugar was “wonky” and I knew things had to change. 

Here are a few things I did to kick this unhealthy habit: 

1. I stopped buying those mammoth-sized cookies!  I wouldn't allow myself to keep them in the house. If it's in the house, trust me - I will eat all of it within a few days.
2. I started eating a little bit more protein and fat with every meal.  And I stopped eating carbohydrate-rich foods on their own.  The beauty of protein and fat is that they satiate.  Think of how much easier it is to binge on cookies than it is to binge on eggs, chicken or steak.
3. I started eating small meals and snacks every 3 hours.  This required planning and packing things like:

• an ounce of cheese and chopped carrot sticks, or 
• a ripe apple with 1 Tbsp of raw nut butter, or
• a serving of organic milk (or goat's milk for sensitive stomaches), or
• 1 Lara Bar

To satisfy the sweet tooth, here are some things I recommend that worked for me:

1. Become a food snob.  If you're going to have chocolate – make sure it's organic and is additive free.  A chocolate bar should have really no more than 4 ingredients. There are several brands on the market these days that qualify – check your local Whole Foods or natural foods store. A couple of brands I like are Taza Chocolate and Mast Brothers Chocolate. Tip: It's best to savor a little bit of organic chocolate with a meal that contains protein to make sure you don't  overindulge.
2. Make a small fresh fruit cup of fresh pineapple (or other tropical fruit) and chunks of raw coconut. The fat from the coconut will make the snack more satisfying.  You can also blend frozen fruit with coconut milk to make a frozen dessert.  If you need to make it a bit more sweet, add a pinch of stevia, xylitol, or a smidge of raw honey.
3. Stevia, xylitol, and raw honey are also great in things like coffee, tea, and Greek yogurt.

Some people can't just eat a little sweet something here and there. Once they start nibbling here and there it becomes an involuntary habit. I've been there. For these people who just can't find balance when it comes to sweets - they are probably better off eliminating refined sugars from their diet completely. If you think you are one of those people, set a date and just eliminate it.  After the first 2 weeks, it gets a lot easier.    

Over the years sugar has become a dirty little word.  But our bodies need sugar for energy!  What our bodies don't need are things like:  refined sugar, Splenda, sucralose, corn syrup and even agave nectar. It's the refined sugars and artificial sweeteners that you want to look out for.  These are mostly found in packaged products so it's important to read ingredient labels.

Natural sugars found in fruits and raw, unrefined honey are great additions to any diet.  Raw, unrefined honey is loaded with vitamins, minerals and natural enzymes. If you can't find a local source, I like Tropical Traditions.  Other healthy and sweet alternatives include organic coconut palm sugar, blackstrap molasses, and maple syrup. 

The trick to kicking the habit is to keep your energy levels and blood sugar balanced and even throughout the day.  People tend to crave a sugar pick-me-up when they're blood sugar has dropped.  This is what creates the cycle of sugar madness.  

1. Eat every 3 hours and make sure it includes a protein, carbohydrate/sugar and fat.  You're going to eat again in 3 hours so it doesn't have to be a large serving.
2. Plan your post-workout meal.  This will also help you achieve whatever personal athletic goals you have more quickly. It's common for people to overindulge after their workout because #1 – they feel like they deserve it, and #2 - they're blood sugar has dropped.   

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

Holistic Hottie: Kick The Habit, Pt 1

What provides quick energy, enhances your mood, offers temporary pain reduction, mental clarity... and is delicious? SUGAR!  No wonder it's one of the most popular “drugs” of choice. It's even been described by some researchers as being more addictive than morphine!  Besides sugar, you can also add to the list refined flour-based foods such as most breads, cookies, crackers, cakes & muffins.  Why do I lump them into the same category as sugar? Because when consumed in large quantities, or if they take over a large proportion of our diet, they have the same effect on the body.  

 Yikes, Diet DOES Matter!

Refined sugars & refined flours cause physiological stress by taking our blood sugar on a roller coaster ride.  When we eat refined foods, our blood sugar spikes.  At first, we feel energized and invincible.  And then comes the crash.  Yes, what goes up... must come down. The result? The fluctuating highs & lows in our blood sugar sends out a stress signal to our adrenal glands which regulate our body’s built-in response to stress by releasing cortisol (“the stress hormone”) into our blood stream. The problem is, when our dietary choices create constant blood sugar fluctuations, which our body interprets as stress, our adrenal glands are forced to work overtime to secrete enough cortisol. This ultimately contributes to adrenal fatigue.  When this happens, our adrenal glands can’t take care of their other responsibilities which include secreting other hormones that influence other major physiological processes, including:

1. immune function
2. metabolism
3. body fat distribution
4. libido

Symptoms of Adrenal Fatigue

Basically, our adrenals “run the show”.  When they are fatigued, we might experience: 

1. slow recovery from injury, exercise or illness
2. low stamina
3. abdominal fat
4. unrefreshed sleep/ general fatigue
5. difficulty concentrating
6. poor digestion &/or IBS
7. PMS
8. cravings for coffee, sugar or other stimulants in the mid-afternoon, etc.

On a superficial note, adrenal fatigue is also directly related to faster aging.  On a serious note, the overconsumption of refined sugar and refined flour-based foods not only compromises our immune system but promotes yeast overgrowth. Both of these are contributing factors to the possible development of cancer over time.

With a deeper understanding about how our dietary choices affect us (& a little fear) we tend to become more proactive about our health. It works for me! But I also feel a whole lot better when I keep refined sugars and foods made with refined flours off my plate. In fact, I haven't had anything made with refined flour in years. I'll have refined cane sugar occasionally. But no more than once a week, if even that.  It has more to do with feeling good than it does to having discipline.

Next month, I’ll offer up a few tips about how I curb my cravings for refined sugar and refined flour-based foods(simple carbs).

Until next time, Hotties!

Amira Lamb

Holistic Hottie, Inc.

 

Holistic Hottie: 3 Resolutions That Will Stick

 

 

Climb & Spin Pole Dancer's Blog welcomes guest blogger, Amira Lamb, the owner of H² Wellness, LLC and Holistic Hottie™.  Besides being a pole addict since 2000, she's had a 16 year career in health & fitness as a certified group exercise instructor, personal trainer and Nutrition & Holistic Lifestyle Coach. Learn more about Amira here!

 

 

This Year I Resolve To …... NOT!

I've stopped making New Year's resolutions. They don't stick. Why waste my time putting a list of resolutions together that I'll either forget about in a month or will torture my guilty conscience for never fulfilling.

As with every new year, people vow to get into better shape or to take better care of their health. Weeks later, of course, they fall off the wagon. Problem is, people try to make too many drastic changes all at once.  A well-intended attempt at such massive change usually ends in failure.  Feeling like a failure is no way to start the year off.  I, personally, have found that making small changes over time produce the most lasting results. Patience is also key since, according to behavior studies, lasting habits can take anywhere from 18 days to 8 and a half months to develop. Generally, the more simple the change, the less time it will take for it to stick.

So in light of the fact that it IS a New Year and that there's a good chance you ARE thinking about creating a more healthy lifestyle, here are 3 pain-free things you can start doing TODAY that will put you in the right direction without having to overhaul your life:

1.    Start the first few minutes of each day with positive thoughts. Make the first 5 minutes your “me time”. This could be as simple as praying, laughing for no reason (yes, you will look crazy or annoy your roommates), reflecting on an inspiring quote, considering the things you're thankful for, or simply starting your day without immediately checking your emails/facebook/blackberry. This last one is something I'm working on.

2.    Drink more water. Instead of reaching for that morning coffee, drink a glass or two of water as soon as you wake up.  That groggy morning feeling is often due to thirst. Remember you just spent several hours in hibernation mode without any fluids.  A good rule of thumb is to drink half your body weight in ounces of water every day. This means that a person weighing 140 lbs needs to drink at least 70 oz of water each day.  70 oz is approximately 4 and a half pints, or a little over 2 quarts or 2 liters.

3.    Eat one or 2 fresh, raw salads a day. If you're not exactly a salad fan, try these ideas:

• Serve whatever you plan on eating for lunch or dinner ON TOP OF a bed of leafy greens. If you dine out for lunch, order a large fresh salad on the side and then toss your main course on top (or ask the chef to). 
• If that idea turns you off, you can also try drizzling a bit of organic extra virgin olive oil or juice of lemon with fresh herbs over the greens.  
• In case you cannot stomach raw greens - steam them and add a pinch of unrefined sea salt (Celtic or Himalayan). 

If you aren't already implementing any of these into your repertoire, try it for the next 30 days and notice the difference in how you feel overall.

Until next time, Hotties!