Lauren’s Story-17lbs lost while driving 500 miles a week for work
Lauren's Story-17lbs lost while driving 500 miles a week for work-CFSB Wellness Wednesday
In this video Lauren tells us about her journey during the CrossFit South Bend 90-day nutrition coaching program. Over the course of 90 days here's what happened
-Lauren lost 17lbs, a healthy, sustainable amount of weight to lose.
-She lost an inch off her waist, and 3.5 inches off her hips.
-She also did all of this while being a vegetarian and someone who drives at least 500 miles a week for work.
-She reduced her cravings, increased her energy, improved her mood, and cleared up her skin.
Lauren did an awesome job with our 90 day nutrition coaching program, and she's living proof that driving a lot for work is not an excuse for not eating healthy.
Congrats Lauren on all your amazing success!!
If you're interested in learning more about our 90-day nutrition program you can email me at firstname.lastname@example.org
You can also set up a free 30 min one-on-one nutrition consultation with the following link:
Are you kicking ass at life or is life kicking your ass?
In this video we ask the question "Are you kicking ass at life or is life kicking your ass?"
The essential point of the video is that the standard medical definition of health as "no symptoms or not sick" is a bad one. Most of us don't just want to survive life and go through the motions. We want to thrive.
Optimal health is not just lack of symptoms or a lack of disease. Instead, it's kicking ass at life. Your energy, mood, sleep, and recovery from workouts shouldn't just be okay. They should be great, if you're optimally healthy. Of course, we all have times in our lives where stressors have the upper hand. However, that shouldn't be the norm.
A normal healthy functioning human being shouldn't just have so-so sleep or energy. Instead their sleep and their energy are great. On the other hand, if you don't feel like your energy, mood, libido, recovery from workouts, etc. is great and/or you're having symptoms that's a sure sign that something has gone wrong with your health.
When it comes to health, your birthright is to kick ass at life. Don't settle for less.
Amy’s Treat Corner-Mini Lime Cheesecakes
Amy's Treat Corner-Mini Lime Cheesecakes
In this edition of Amy's Treat Corner Amy shows you how to make some delicious Mini Lime Cheesecakes. Here is the recipe for these delicious treats:
Key Lime / Lime Cheesecakes
1 1/2 C Almonds
10-12 Dates soaked in warm water for
2 1/2 C Cashews soaked in cold water overnight
1/2 C coconut milk
1/4 C coconut oil
1/2 C Honey
3 limes or 6 key limes juiced and zested
**prepare the crust in the blender and place a spoon full in a cupcake liner of a muffin tin. Press down firmly to cover bottom and a little of the sides. Place in freezer while you make the filling.
**for the filling-put all ingredients into blender until the mixture is creamy. Depending on your blender this could take around 3-4 minutes (the creamier the better)
**pour filling on top of crusts and put back in freezer for at least 30mins
Options- I sprinkled with date sugar in the video
Trying adding lemon juice or bananas
---Experiment, have fun and enjoy :)---
An Introduction to Food Allergies, Food Sensitivities, and Food Intolerances
An Introduction to Food Allergies, Food Sensitivities, and Food Intolerances-CFSB Wellness Wednesday
In this video we give you an introduction to Food Allergies, Food Sensitivities, and Food Intolerances.
The first and most important thing to recognize is that even though these three sound like the same thing, they are importantly different from one another.
-Are immune-mediated IgE reactions that affect 1-2% of the population
-Their effects are usually fairly immediate and severe.
-They usually affect the airways, the skin, and the gastrointestinal tract
-Are immune-mediated IgG and IgM reactions (there are also other types of food sensitivity reactions) that affect 20-30% of the population, a way higher percentage of the population than food allergies
-In contrast to a food allergy, food sensitivity reactions can occur anywhere from 45 minutes to up to 3 days after ingesting a food.
-In contrast to a food allergy, food sensitivities can affect almost any organ in the body including the brain, the adrenal glands, the thyroid, etc.
-Celiac disease, for example, is not a wheat allergy! It is an extreme form of a food sensitivity that comes in the form of an autoimmune attack on the small intestine as a result of eating wheat.
-Are not immune mediated reactions, but rather they are typically reactions that occur as the result of a digestive inability to break down a particular type of food molecule, typically carbohydrates. Lactose intolerance is the most famous type of food intolerance.
Running short on time? Check out the 90-second preview here:
CFSB Wellness Wednesday-Special Edition: LaSalle Grill
In this special edition of Wellness Wednesday we take you on a tour of one of the best restaurants in South Bend, LaSalle Grill. Laurel, one of our awesome members, was nice enough to let us take a tour of LaSalle Grill.
-We got to take a tour of the kitchen where we saw all the fresh ingredients LaSalle uses to make their food.
-We got to sit in on queue time with Chef Rob where the entire staff goes over the daily menu with the head chef.
-Lastly, I took a look at their menu and talked about which healthy food options you could order there.
LaSalle grill is the perfect type of restaurant to have a healthy meal that is absolutely delicious.
-They make their meals from fresh, real whole food ingredients.
-Every day the menu is different. Why? Because they use seasonal and local ingredients which not only taste much better but are healthier for you.
-They cook everything in either butter or olive oil, which are both much healthier than the seed oils used in most restaurants.
If you're looking for healthy eating in South Bend that is absolutely delicious you need to check out LaSalle Grill.
Amy’s Treat Corner: Banana Smoothie, Banana Ice Cream, and Bananas Foster Sauce
Amy's Treat Corner-Banana Smoothie, Banana Ice Cream, and Bananas Foster Sauce
In this month's edition of Amy's Treat Corner Amy shows you how to make a banana smoothie, banana ice cream, and how to make a delicious bananas foster sauce for the ice cream.
Running short on time? Check out the 90 second preview here: https://youtu.be/ZJKTUJw8Rxo
Here are the recipes:
------Banana Breakfast shake-----
1 Frozen banana - partially thawed
1 C coconut milk or almond milk
1 Tbsp cocoa
1 Tbsp Maple syrup
4-5 ice cubes
2 Tbsp Peanut butter, almond butter, sunbutter
1 scoop protein powder
* put all in blender and enjoy :)
------ Banana ice cream------
4 Partially frozen bananas pretty ripe
1/2 C coconut cream
1/2 tsp cinnamon
1 tsp vanilla
Optional vanilla bean
* put in blender and place in container then cover ice cream with plastic wrap
* put in freezer till frozen and enjoy
Bananas Foster Sauce
2 Tbsp unsalted butter
2 Tbsp coconut sugar
2 Tbsp coconut cream (make sure it's just the cream and not the liquid)
In a sauce pan melt the butter and sugar. Add the cream and stir till hot and bubbly. Pour in jar and put in fridge!
* I made a double batch *
What really causes heartburn, and how can I fix it for good?
What really causes heartburn, and how can I fix it for good?-CFSB Wellness Wednesday
In this video we explain what really causes heartburn and how to fix it for good. We discuss how:
-Stomach acid is actually good for you.
-Heartburn is usually caused by too little stomach acid, not too much
-Heartburn pills fix the symptoms of heartburn, but actually make the underlying cause much worse
-You can fix heartburn by addressing the root cause of the issue which is usually too little stomach acid that can be caused by or related to H. Pylori or SIBO amongst other things.
Again and again, we see that prescription drugs are merely symptom control without addressing the underlying cause of the issue and in some cases they can make the underlying issue worse as in the case of heartburn meds.
NSFW Cooking Demo-Pan-Seared Scallops
In this NSFW edition of Wellness Wednesday, with two of our awesome coaches from CFSB, we make pan-seared scallops with a jalapeño cream sauce and roasted brussels sprouts on the side. If you watch all the way to the end around 18:00 mins we have a little surprise for everyone :)
What is Adrenal Fatigue?
What is Adrenal Fatigue?-CFSB Wellness Wednesday
In this week's video we answer the question "What is Adrenal Fatigue?"
First, we discuss how the term "Adrenal Fatigue" is a colloquial term for a phenomenon that should be referred to as Hypothalamus, Pituitary, Adrenal Dysfunction (or HPA Axis Dysfunction).
Second, we discuss the three main stages of adrenal fatigue and why none of them are recognized by western medicine even though they are perfectly real.
Lastly, we briefly discuss how you can get tested (with a practitioner) to find out if you have adrenal fatigue.
One important point to bear in mind that comes from a doctor who I respect tremendously, Dr. Bryan Walsh, is the following. It's a lazy diagnosis if a practitioner just says "Oh, you have adrenal fatigue, here take some hormones to fix that." The difference between a good practitioner and a lazy practitioner is that the good practitioner will ask "Why does this person have adrenal fatigue?" Inevitably there's some deeper reason why the adrenals are not functioning properly like immune issues, digestive issues, etc.
As we've talked about with every other issue we've discussed whether it's blood sugar issues, digestive issues, or hypothyroidism. It's not enough to know that things are going wrong. You need a practitioner who can help you figure out WHY things are going wrong. It's the same thing with HPA Axis dysfunction, which is more commonly known as adrenal fatigue.
How to get a better night’s sleep TONIGHT
How to get a better night's sleep TONIGHT-CFSB Wellness Wednesday
In this video we talk about tools you can use to get a better night's sleep TONIGHT.
-We talk about supplements like magnesium and melatonin
-We talk about things that regulate your circadian rhythms and exposure to light like blue-light blocking glasses, sunlamps, and night-shift mode on your smartphone.
-We also talk about how waking up in the middle of the night can be the result of a blood sugar imbalance and what you can do short-term to help with that.
Remember all of these tools I'm talking about are merely symptom control. So, you should make sure to investigate the underlying causes that are leading to your sleep issues.