#20
Smoothie Delivery Subscriptions

Save your mornings by adding a smoothie delivery subscription.  Healthy eating is important but your time is also valuable.  Save time and money by ordering your smoothies through SmoothieBox. SmoothieBox is a smoothie delivery subscription that is delivered directly to you.  The already made smoothie packs come frozen and you store them in your freezer.  No more fiddling with millions of ingredients, cutting up fruits and veggies or waiting in line to buy an overpriced smoothie!  Enjoy a delicious and healthy smoothie right at home. 

How it works:
1.  Choose your plan and smoothie flavors.  The standard box contains 20 smoothies.  Choose the variety pack with all four flavors or choose the flavors of your choice.  The berry flavor is completely vegan and my favorite! 
2.  Choose to add collagen and or a mug.
3.  Select a one time only order or a Subscription.  I recommend a Subscription because you will receive $20.20 off your first box for the new year!  Shipping is FREE on all orders.
Click Here to Order Now and Receive $20.20 OFF Your First Box

​Once you receive your box put all the super smoothie packs in your freezer.  When you are ready to have a smoothie remove a pack from the freezer and place the contents in a blender, add 8-12 ounces of your favorite milk or water and blend for 60 seconds or until smooth.  Each pack serves one.  Feel free to customize your smoothies by adding any additional ingredients.  

4 Benefits of SmoothieBox
Fuel your body with whole, leafy greens, organic fruits and veggies and you start craving them more and more. 

• 1.  More Energy: The 100% real food goodness will arm you with lasting energy and the confidence to
  tackle your day.
• 2.  Keeps you regular: Get up to 9g of healthy fiber to ensure digestion and bowel regularity.
• 3.  Glowing Skin: Optional Grass-fed
  collagen peptides in the smoothies give you an extra boost in achieving radiant skin you can feel confident in.
• 4.  Natural Weight Loss: The nutrient-dense smoothies actually keep you full. Say goodbye to
  excessive snacking!

The website will give you all the ingredients in each flavor.  There are no added sugars, dairy-free and gluten free ingredients.  Some of the ingredients include; strawberries, wild blueberries, raw hemp seeds, sweet potato, organic coconut, banana and cauliflower.  Not to mention the packs are low in calories.  There are 90-130 calories in each smoothie.  All of this in one perfect frozen pack!  Ready in 60 seconds.  

Start your New Year off right.  Try a SmoothieBox today.  Lock in lifetime free shipping today. 


Here is a healthy recipe you can make using your SmoothieBox pack:

Peanut Butter and Jelly Berry Smoothie Bowl Recipe
Ingredients
1 packet SmoothieBox Berry mix
8 ounces nut milk  (cashew or almond preferred)
2 tablespoons nut butter
Crushed almonds, peanuts, or cashews
Fresh berries, washed and chopped (strawberries, blueberries, raspberries) Granola
1 tablespoon nut butter (almond, peanut, cashew)
Instructions:

Mix your smoothie pouch, nut milk, and 2 tablespoons nut butter.
For a smoothie bowl, you'll want the consistency of your smoothie a little bit thicker.
Once blended, pour into a fun bowl.
Top your smoothie bowl with fresh berries, crushed nuts, fresh berries, and granola.
Drizzle with 1 tablespoon of nut butter (you may need to warm for 10 seconds in the microwave to get a good drizzle).
Enjoy.

SEE BELOW FOR THE NEW YEAR NEW YOU FREE CHALLENGE.  RECEIVE FREE PRIZES

Next Post #19 and #18

Memorial Day is fast approaching. Many people want to kick off summer by spending more time outdoors. So it is a great time to get in shape to look fit for the beach! 
Many of us who to try to keep in shape usually do a number of things to stay healthy including exercise and eating right. But, what happens when those things aren't enough?  I personally have reached stages in my life where keeping my weight off was a struggle, even when I thought I was doing everything right. There is hope however! So before you fall off the edge of your seat, let’s discuss some natural and safe holistic ways you can stay slim. There are a number of holistic herbs and medicinal foods one can incorporate in their life to help keep your weight in check. This is especially true if you feel you’ve hit a plateau or your metabolism is sluggish. So let's check them out!

​1. DETOX YOUR BODY
One of the more commonly overlooked reasons someone is not losing weight is liver toxicity (also referred to as toxic burden of the liver). The liver is the main organ in our body that helps to process toxins in food, water, and blood. Even people who eat the most "healthy" diets, tend to end up with a sluggish liver at some point.  This can be especially true for those of us who consume a larger number of vitamins and supplements- remember the liver processes everything! When our diets are full of hidden toxins, our liver becomes sluggish causing it to be fatty and not work optimally.   So what can we do to help detoxify your liver?  Some great herbs that help to detoxify the liver include dandelion, burdock root, and milk thistle. Drinking a daily detox tea is a simple solution. I suggest starting with one week on and take a week off to let your body recuperate and then repeat.

2. STAY HYDRATED- it will help cleanse the body! It sounds cliché, but it’s crucial when you are detoxing. You want to make sure you are flushing everything out properly and the best way to do that is by drinking clean purified water and make sure you are staying hydrated! The first thing you should reach for in the morning which helps kick start your metabolism is room temperature water with lemon.  This also helps cleanse the body and keep it alkaline.  Staying hydrated and drinking half your weight in water every day is ideal.  For instance if you weigh 150 lbs, multiply that by .5 = 75 ounces per day.  Included in this can be fresh juices such as celery, kale, cucumber, beet, and watermelon which also help to cleanse the colon and hydrate the body. Organic and pesticide free is best.  
​
3. HAVE YOUR HORMONES AND THYROID CHECKED
Another reason you may not be losing weight are your thyroid hormones, cortisol, and/or sex hormones may be out of balance. These are the big players that help control our metabolism and weight loss.   Our thyroid gland is like the human control panel for our entire body's endocrine system. Some culprits of thyroid and hormone dysfunction are toxins such as pesticides and heavy metals, as well as foods that may be causing inflammation in the body. Gluten sensitivities and other food intolerances can cause an inflammatory response in the body which can alter our microbiome and weaken our immune response. It can also cause antibodies to start to attack your thyroid gland.  If you suspect that your hormones could be the cause of unwanted weight gain, ask your doctor to run a complete thyroid panel of blood work. This includes checking for not only for T3 and T4 (their free and total form), TSH, Reverse T3, and Thyroglobulin Antibody (ATA) and Thyroid Peroxidase Antibody (TPO). 

Next, be sure to have your sex hormones checked. This includes estrogen and progesterone for women and Testosterone for men.  PCOS and low T cause estrogen dominance in men and women which can lead to weight gain. High cortisol levels spike blood glucose and can cause our entire endocrine system to be out of sync. To help lower cortisol, stress reduction is of upmost importance. It is also critical to minimize eating unrefined carbohydrates like cookies, crackers, alcohol and pasta.  It is also important to incorporate meditation, breathing exercises and a good sleep pattern. Any other activity that gives you some relaxation each day should not be overlooked.  Both men and women can have high estrogen and women can have higher than normal testosterone too.  Symptoms can include fatigue, moodiness, low sex drive and more.  Be sure to focus on eating unprocessed foods that are high in fiber to help keep excess toxins down. 

Now that we discussed some contributing factors and root causes to stubborn weight loss, let’s get into some of my go to herbs and foods that can get you past your weight loss plateau and assist to bring some of those hormones back in balance.

4. KELP- kelp is a seaweed found deep in the ocean that is high in iodine and magnesium.  Kelp has a high iodine content that helps keep the thyroid healthy especially when it is sluggish.  Kelp can be especially important to those with hypothyroidism.  Kelp also contains a fiber called alginate, which blocks the absorption of fat in the gut. You can incorporate dried kelp into your diet by sprinkling it over food during meals.

5. ADAPTOGENIC HERBS-  Adaptogenic herbs are known for their ability to help our bodies adapt to stress.  This includes conditions such as adrenal fatigue and high cortisol levels. This occurs when we are under chronic stress. When our bodies are under constant states of stress our glucose levels spike, blocking our ability to use insulin. This causes excess weight gain. Herbs such as Ashwagandha (Withania somnifera) ,Panax (ginseng), Cordyceps Mushrooms, Rhodiola rosea, and licorice root can all help stabilize our response to stress in the body. This in turn will help balance cortisol, glucose, as well as boost stamina and energy.  Ashwagandha is literally referred to and nicknamed “the strength of ten horses” in Ayurveda. This is because it is known for its ability to help boost stamina and endurance. Some ways you can include these herbs are in the form of powders, capsules, tinctures, or dried herbal teas.  Tinctures are always more concentrated and easier forms to consume than teas.  They will also be absorbed easier and faster than a capsule will in the digestive tract. Look for high quality organic supplements from a reputable source. As always, please check with your alternative medicine practitioner or physician before incorporating any new forms of herbs or supplements.  Especially if you are on medications since they can cause potential reactions. 
​
6. CAPSAICIN-  Also known as cayenne pepper, capsaicin is a warming food and it helps suppress appetite and boost metabolism. However, sprinkling cayenne pepper over food will most likely not lead to the results you are looking for.  In order to get a therapeutic dose of capsaicin, you would need to consume a capsule form. 

7. GREEN COFFEE BEAN EXTRACT- Some small studies suggest that incorporating green coffee bean extract may accelerate weight loss. It contains a compound called chlorogenic acid. This helps block the absorption of glucose, thereby aiding weight loss.
​
8. GRAPEFRUIT- Last but not least on my list is grapefruit. Grapefruit contains an enzyme called AMPK- activated protein kinase. When it gets activated by the grapefruits naturally occurring chemical compounds, it helps boost metabolism.  Again, please check with your physician because grapefruit can interfere with some medications.

Now that we have discussed the major root causes of stubborn weight gain or inability to lose
weight, you can review some of these with your integrative medicine doctor or holistic medicine practitioner. Though symptoms can show long before blood work is off, don’t overlook getting lab work done. If you suspect that you feel off, your gut is usually right. Start following and incorporating some of these tips in your routine now, they can only help in the long run to better your health. Wishing everyone a healthy and blessed summer!

by Adriana Schneider


​About the Guest Author:
Adriana Schneider is a Holistic Registered Nurse, International Board Certified
Lactation Consultant, Certified Herbalist, and Board Certified Holistic Health Practitioner. She is a member of the American Holistic Nurses Association, American Cannabis Nurses Association,
and most recently formed her own Natural Health and Skincare Product line called The Herb
Nurse. Adriana formulated over 90% of the products for her product line, The Herb Nurse. She
has been an active member in the holistic health community for over a decade and has
volunteered for several health advocacy networks and groups. Adriana also offers one on one
Holistic Health Consulting.
To learn more about Adriana Schneider and her product line, please visit
www.TheHerbNurse.com

​Losing weight and keeping it off takes time, consistency and patience.  However, if you are in need of losing up to 5 pounds in one week for a summer getaway or pool party here are some tips that can help!

Tea Tox

Tea has become a popular way to decrease bloating, boost metabolism and lose weight.  When beginning a detox tea regimen, make sure to consume a high quality tea with the right combination of ingredients.  I recommend Teami Tea Blends Detox Pack (30% Off Code: DRSUZ30 LIMITED TIME OFFER).  The Teami Detox Pack contains two tea blends: 1.  Skinny Tea and 2.  Colon Cleanse.  It is recommended to drink the Skinny Tea in the morning and the Colon Cleanse at night every other day before you go to sleep. By incorporating tea into your daily routine you will feel and look better while ridding your body of toxins in order to allow your cells to function better, burn more calories and body fat and increase your energy.  Skinny Tea contains Oolong tea, yerba matte, ginger root and other all natural ingredients.  The Colon Cleanse contains senna leaf and root, hawthorne berry extract, psyilium husk seed and other ingredients to help detox and expel waste products in the body.   

Oolong tea is the main ingredient in Teami Blends Skinny and has several health benefits.  Oolong tea contains the combined qualities of black tea and green tea.  Polyphenols in Oolong tea help to control the metabolism of fat in the body.  Polyphenols activate certain enzymes in the body and increase the functioning of fat cells in the body.  Daily consumption of this tea can lead to an overall decrease in body fat percentage.  

The detox pack contains enough tea for 30 days, however, you will experience several of the benefits within the first week including a reduction in bloating, increased energy and a boost in your metabolism allowing your body to burn off stubborn stored fat.  
​
How to Begin:
Start with the 30 day Tea Detox pack or go for the Teami summer detox challange pack that gets you started with detox approved recipes, tea infuser, tea tumbler and more goodies for a limited time offer!  Receive 30% Off your entire order with code: DRSUZ30   CLICK HERE

*Important: Before beginning any detox program, diet or workout program, make sure to contact your physician to discuss potential risks, complications and benefits.  


High Intensity Interval Training (HIIT)

Recently, studies have shown that high-intensity interval training (HIIT) also called high-intensity interval exercise (HIIE), helps to lower blood glucose levels, improves insulin sensitivity and helps burn fat faster.  

This type of training involves repeated bouts of high intensity effort followed by varied recovery times.  According to the American College of Sports Medicine (ACSM.org), the intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes. 

HIIT has been lab tested as a major component of fat loss around the belly.  Belly fat or visceral fat can lead to diseases such as heart disease, cancer and diabetes. According to a study from the University of New South Wales in Australia, women who did three HIIT workouts per week lost significantly more subcutaneous fat (the fat that you can see and pinch) then women who did only steady-state cardio. They also managed to improve insulin resistance.  
   
When developing a HIIT program, consider the duration, intensity, and frequency of the work intervals and the length of the recovery intervals. Intensity during the high intensity work interval should range ≥ 80% of your estimated maximal heart rate. As a good subjective indicator, the work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as your guide, it would be like carrying on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimate maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.  For more information on high-intensity interval training take a look here: ACSM.org.  

Exercise Tips:
For beginners: Begin by performing a combination of exercises including sprints and plyometrics such as burpees, squat jumps and jumping rope.  You must push yourself as hard as you can, recover and catch your breath, then push yourself as hard as you can again.  This is performed for multiple intervals.  For example, go all out for 30 seconds then recover and catch your breath for 30 seconds. Repeat this sequence for approximately 20 minutes.  

A great way to decrease body fat around your belly is lifting weights while bracing your core. Research published in the journal American College of Sports Medicine: Health and fitness showed compound exercises can elevate fat burn for up to 72 hours post workout and have a great effect on subcutaneous fat loss by increasing fat fighting hormones.  

*Note: Before beginning any exercise consult with your physician.  

A major health concern worldwide is the continued increase of people with prediabetes and diabetes. There are estimates of more than 470 million people developing prediabetes by the year 2030, and each year 5-10 percent of people with prediabetes will progress to diabetes mellitus.  With proper detection and treatment of prediabetes the onset of diabetes can be delayed and even prevented.  ​

Prediabetes can be reversed with the proper nutrition, weight loss, exercise and healthy lifestyle as we have discussed in previous posts.  Additional factors in reversing prediabetes are prescription medications, supplements and meditation.  

Metformin
Metformin is the primary prescription medication recommended for treatment of prediabetes.  Metformin was recommended by the American Diabetes Association Standards of Medical Care in 2013 and is still recommended in the latest 2016 edition.  Check out the ADA 2016 recommendations and more information on preventing diabetes: 2016 ADA Recommendations.  
​
The ADA suggests metformin therapy for prevention of type 2 diabetes should be considered in those with prediabetes, especially in those with BMI (Body Mass Index) >35, those aged <60 years, and women with prior gestational diabetes mellitus.  Additionally, metformin has been shown to be safe long-term as well as have secondary health benefits such as reductions in body mass index (BMI) and light density lipoprotein cholesterol (LDL) or bad cholesterol.   

Vitamin D
Some studies have suggested that vitamin D helps prevent the progression of prediabetes to diabetes, however, a recent study showed that vitamin D 20,000 IU per week for five years, did not prevent progression from prediabets to diabetes. This study came from the journal of clinical endocrinology.

The reasoning behind the importance of vitamin D supplementation originally came from studies such as those published by the Journal of Endocrinology from 1988.  These studies suggested that vitamin D deficiency in experimental animals leads to reduced insulin secretion which may be restored with vitamin D supplementation.  

​More recently, studies with vitamin D supplementation for improving glucose tolerance or prevention of Type II Diabetes, have not shown very positive results (Journal of Clinical Endocrinology Metabolism 2014).   One reason may be that the effect of vitamin D on glucose metabolism is small, and that the duration of the published studies where short term.

Because type II diabetes develops gradually over many years through a prediabetic stage, it is possible that an effect of vitamin D supplementation on prevention of type II diabetes may take years to become evident.  In short, if you do have a vitamin D deficiency it is important to discuss the best way to increase your level with your primary physician.  Vitamin D deficiency is detected in the blood and your physician can recommend the correct supplemental dosage based on your lab results.  

Vitamin K1

​Those with pre diabetes have blood sugar levels that are higher than normal but not yet high enough to be considered full onset diabetes.  Vitamin K1, also known as phylloquinone, has been shown to provide beneficial effects on blood sugar and insulin health in prediabetics.  

A 4 week study showed that those who took 1000mcg of vitamin K1 significantly increased insulin sensitivity and improved blood sugar control compared to the placebo group. Blood samples were studied to measure osteocalcin, a hormone that is thought to affect blood sugar health.  Osteocalcin is a protein hormone found in bone that depends on vitamin K1 for production.  Basically, by getting enough vitamin K1 in your diet, more osteocalcin can be produced in the body helping to release insulin from the pancreas and prevent diabetes.  Additionally, osteocalcin administration in mice has been shown to decrease fat pad mass and serum triglyceride levels.  

Foods that contain vitamin K1 include kale, spinach, mustard greens, collard greens, swiss chard, broccoli, brussel sprouts and asparagus just to name a few.  There are vitamin K supplements that are available as well.  Many of these include vitamin K1 and K2.  Vitamin K also helps support healthy bones and arteries.  

Meditation

The final section in this three part series on reversing prediabetes is about the benefits of meditation.  I recommend beginning with an easy 10 minutes per day.  There are easy to use meditation apps like Headspace and Stop, Breathe & Think that will help teach and guide you through the basics.  

Meditation will help you to relax and deal with stress in a new way.  At times, life stresses us all out! However, for those with prediabetes or diabetes, stress presents additional problems.  Stress can directly effect blood glucose levels.  Also, we are more likely to participate in behaviors that are unhealthy when we are stressed. We may tend to eat more high-carbohydrate foods like chips and cookies, or sit on the couch and watch TV instead of exercising. 
​
Research studies suggest that regularly practicing meditation helps people reduce their response to stress by slowing heart rate, lowering blood pressure, reducing oxygen intake, and changing the brain waves to a more relaxed state. Controlling your response to stress is also likely to lower blood glucose levels. Regular meditation will help you think clearly before acting. You will be able to handle stress more easily and make better decisions.  

There are so many ways to get started meditating.  As I mentioned above, meditation apps are an easy and inexpensive way.  Also, youtube has several guided meditation videos.  Take a look at these youtube channels; The Honest Guys and Jason Stephenson.  Take an extra 10 minutes or so out of your day to focus on yourself, it is well worth it!

Cheers to your health!