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How to get a better night’s sleep TONIGHT

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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.

2016 03 30

Should I be taking a supplement? Part I

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Should I be taking a supplement? Part I-CFSB Wellness Wednesday This is the first part of a multi-part series on whether you should be taking a supplement. In this first video, we'll discuss some of the most important questions to ask when deciding whether to take a supplement or not: 1. Who are you? What are you trying to do (i.e., what are your goals)? 2. Is this supplement something you could get from food? 3. How long are you planning to supplement? 4. What is the purpose of this supplement? By figuring out the answers to these questions, you'll be able to answer the question "Should I take a supplement?" for yourself any time you're thinking about taking a supplement. Short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=kBGrw_Mg6q8

2016 03 23

Amy’s Treat Corner-St. Patrick’s Day

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Amy's Treat Corner-St. Patrick's Day In this special St. Patrick's Day edition of Amy's Treat Corner Amy shows you how to make gluten-free, dairy-free chocolate brownies with a delicious green frosting. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=Em7XlYjDbHA Here's the full recipe:
Sweet Potato/Avocado Brownies:
  1. 1/2 Avocado
  2. 4 ounces peeled sweet potato
  3. 1 cup almond meal
  4. 7 tbsp raw cacao powder
  5. 10 tbsp melted coconut oil
  6. 6 tbsp honey
  7. 4 eggs
  8. 1 ½ tsp pure vanilla extract
Take 4oz sweet pot and microwave till soft- let cool - then peel and mash with avocado
In large bowl beat the eggs and honey
Add the coconut oil and vanilla
Add in sweet pot and avocado
Add in almond meal, cacao powder
Stir in 1/2 choc chips if desired !
Line an 8x8 pan with parchment paper and bake at 350 for 20-25 mins! DO NOT OVERBAKE :)
Frosting:
2 sticks softened unsalted butter -WHIP WHIP FOR ABOUT 5-7 mins stirring after every minute
1 C organic powder sugar
1/2 C coconut milk

2016 03 16

Is My Thyroid too Slow? Hypothyroidism 101

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Is My Thyroid too Slow? Hypothyroidism 101-CFSB Wellness Wednesday In this video we give a basic overview of hypothyroidism, which is where your thyroid is functioning too slowly. We also answer the following questions: What is your thyroid and what does it do? What is hypothyroidism? What are the symptoms of hypothyroidism? What is the main cause of hypothyroidism? What is the problem with the standard of care for hypothyroidism? Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=eWT0kUGDThI

2016 03 09

What’s in my fridge?

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What's in my fridge?-CFSB Wellness Wednesday I have a lot of people ask me what I buy on a weekly basis so I decided to do a video tour of my fridge to talk about what I usually get. In this video, I'll talk about the foods I typically eat on a weekly basis, where I buy them, and how to cook them. For anyone who thinks a Paleo diet is just ribeyes and bacon, you'll notice that the overwhelming majority of my fridge is actually plant foods, specifically vegetables. Many people think Paleo is just all meat and saturated fat, but nothing could be further from the truth. Paleo is a real whole food way of eating that emphasizes nutrient density and minimizing toxins, and plant foods are a huge part of that. [Note: I don't have any financial or business ties to any of the products I mentioned. These just happen to be products I like to buy on a weekly basis] Short on time? Check out the 90-second preview: https://www.youtube.com/watch?v=AHI0vFdGRmk

2016 03 02

Cortisol-The Master Stress Hormone

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Cortisol: The Master Stress Hormone-CFSB Wellness Wednesday
 
In this video we give you an introduction to cortisol, your master stress hormone. We explain how chronically elevated cortisol levels can lead to:
 
-Blood Sugar Problems
-Chronic and Systemic Inflammation
-Impaired Digestion
-Low Libido, Low Testosterone and Low Estrogen
-Impaired Muscle Building and Recovery
 
We also explain the causes of chronically elevated cortisol levels as well as what you can do to start to minimize chronically elevated cortisol levels.
Running short on time? Check out the 90-second preview here:https://www.youtube.com/watch?v=IiDcIKMz3BI

2016 02 24

What is Inflammation?

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What is inflammation?-CFSB Wellness Wednesday In this video we answer the following three questions.
  1. What is inflammation (at a very basic and intuitive level)?
  2. What are the two main types of inflammation?
  3. What are the things you can do right now to minimize chronic and systemic inflammation?
Running short on time? Check out the 90-second preview by clicking the link below: https://www.youtube.com/watch?v=5u7LVlkhecc&feature=youtu.be  

2016 02 17

Gluten-Free Chocolate Chip Bacon Cookies

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Gluten-Free Chocolate Chip Bacon Cookies-Amy's Treat Corner
 
In this month's edition of Amy's Treat Corner, Amy shows you how to make Gluten-Free Chocolate Chip Bacon Cookies.
 
But you might be asking yourself:
"Wait, does that mean chocolate chip cookies are healthy as long as they're gluten-free?"
Definitely not. They're less unhealthy, but don't kid yourself into thinking that any chocolate chip cookie, even this one, is positively contributing to your health with nutrients. 
 
That being said, there is more to health than food and there's more to life than health, like sharing special occasions with your family and friends. Having a special occasion with your family and friends once or twice a month won't derail your progress if you're eating a nutrient dense real whole food diet the rest of the time. But that might lead to another question.
"Why make the cookies gluten-free if you're going to just be having a special occasion?"
You're welcome to make your cookies however you'd like. But there are a lot people who feel like crap after eating gluten who still want to enjoy themselves. In that case a gluten-free chocolate chip cookie is a way to celebrate a special occasion without feeling like crap for the next couple of days.
 
Enjoy this delicious recipe with someone special this Valentine's Day, and then get back on track with healthy eating the next day.
Running short on time? Check out the 90-second preview here:
https://youtu.be/G0fez1kpl-w
Gluten-Free Chocolate Chip Bacon Cookies-Recipe STEP 1: Heat oven to 375 1/4 C. Maple syrup 5-7 pieces of bacon *Put bacon in a bowl and pour syrup over to coat it well *Place bacon on parchment lined cookie sheet *Bake bacon for 20-25 mins and let cool STEP 2: 3 C Almond Flour 1 Tsp baking soda 1 Tsp salt *mix dry ingredients STEP 3: 2 Eggs 1 Tsp vanilla 1/2 C maple syrup *mix into dry ingredients ** add 1/2 C Coconut oil (melted) to the dry/wet ingredients STEP 4: 1 1/2 C choc chips - your choice 5-7 Pieces of bacon crumbled *stir into cookie dough STEP 5: Bake 350 12-15 mins Drop cookies by spoonful onto parchment lined paper
 

2016 02 10

Practical Guide to Healthy Fats

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In this video we show you which healthy fats you can easily add to your meals. We talk about the unique characteristics of the following healthy cooking fats like: Ghee, coconut oil, beef tallow, pork lard, duck fat, olive oil, avocado oil, and macadamia nut oil. We also talk about some non-oil fat options that you can easily take with you on the go like avocados, guacamole, macadamia nuts, olives, and coconut flakes. Running short on time? Check out the 90-second preview here: http://crossfitsouthbend.com/practical-guide-to-healthy-fats/

2016 02 03

How to Have a Healthy Blood Sugar Level

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In this video we explain: -Why healthy blood sugar levels are so important -The easiest way to get an accurate picture of your blood sugar levels, which is to buy and use a glucometer for a short period of time. -Some tests your doctor can run to give a more complete picture of your blood sugar levels Running short on time? Check out the 90-second preview here: https://youtu.be/hcQzLh0Lbmg P.S. Yes, I misspelled 'your' on the whiteboard. The grammar geek in me feels horrible about it :)

2016 01 27

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