Master Your Health and Know What Healthy Feels Like

I’m just over one year into the wonderful world of podcasting. With more than five million downloads in that short timeframe, there are numerous episodes interviewing renowned health experts. I’ve been honored to sit down and pick the brains of the best of the best. But what I also love is interviewing the non-famous experts, the people who have been passionate about holistic health for decades and let it infiltrate every area of their lives.

My friend Emily Hill is one of those people. She has been a connoisseur of all things health and wellness for the better part of two decades and currently works as a holistic nutritionist in Dallas, Texas. She has spoken to many audiences on the topics of nutrition, supplementation, and holistic living and has so much wisdom to share when navigating these tricky health issues.

In this episode we cover all things related to individualizing nutrition for optimal health and avoiding “diet dogma.” We even get into the great meat debate! Emily is a wealth of health info, and her belief that there is no one sized fits all gives a refreshing perspective in the midst of endless nutrition debates that often make incorporating healthy habits completely overwhelming.

Key Topics:

  • img_4723Emily’s holistic health journey and various certifcations
  • Favorite health hacks and supplements
  • Why nutrition dogma is such a problem
  • How to individualize nutrition while staying away from diets
  • Emily’s philosophy: “if it comes from the ground, it’s way more sound.”
  • Should we be concerned about lectins and grains?
  • How to give our livers a break
  • Meat or no meat – what’s the concern with eating meat?
  • Movement and weight lifting for women
  • How “women need a constant reminder of how strong they are.”

Download the episode here or wherever you get your podcasts. If you’re in Dallas-Fort Worth area, check out Aum Integral Wellness here.

What to Cook When You’re Sick of Cooking

Thanksgiving was last week and I think many may be suffering from “kitchen fatigue.” Whether it’s the limitless sides and casseroles and baking, or unending prep and clean up, I know there are many of you out there who just don’t want to think about food after a holiday.

So let’s get back to basics. Let’s keep it simple! Step inside my kitchen for a second, and I will share my favorite ways for simplifying cooking in a way that packs in the nutrients.

The first thing I do after a time of celebrating or a big holiday is consider how I can up my veggie load again. Veggies make me feel good and my brain clear, and even though I turned just about every vegetable I know of into some kind of casserole for Thanksgiving dinner, I missed the simplicity of roasting them or throwing them into a quick salad.

This is where my favorite tried and true principle of “cook once, eat a few times” comes in.

Continue reading “What to Cook When You’re Sick of Cooking”

How EMDR Teaches Your Brain to Process Trauma and Find Healing

Everyone has experienced trauma in some form in their lifetimes. The fact that trauma is stored in the body is well-documented, and the various tools and therapies being developed for healing continue to amaze me. This is why I was so excited to take an entire podcast episode and devote it to one revolutionary healing method!

Zach Herrin is a Licensed Professional Counselor trained in EMDR (Eye Movement Desensitization and Reprocessing). In this powerful episode, we discuss how trauma impacts our lives, the affect of grief, and how EMDR can be a powerful tool for healing. Download here or find it wherever you get podcasts!

Key Topics:

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  • Why is a trauma focus important in counseling?
  • How do you know if you have trauma?
  • The connection between grief and trauma
  • The history and science behind EMDR
  • Who can benefit from EMDR
  • The methodology behind EMDR
  • Kids and EMDR
  • The importance of emotional vulnerability

Learn more about Zach’s practice at solacecounselingcenter.com.

My Favorite Cranberry Salsa

To be fair, I have a lot of favorite food items. I wonder how many of my recipes have the word “favorite” in the title. And realistically, I’ve never had cranberry salsa before this recipe so it’s technically the only cranberry salsa I’ve tried. Easy to make something a favorite when you haven’t tried other variations.

Anyway, my mom used to make homemade cranberry sauce for the holidays, and this is similar, but with a bit of a Tex-Mex twist to it. Salsa is always a fridge staple at our house, so why not make this cranberry salsa a holiday staple?

img_4308What sets this recipe apart from others I’ve seen is the fact that I use monk fruit sweetener instead of regular cane sugar to cut the bitterness of the cranberries. Monk fruit is not an artificial sweetener, and it has actually been used for thousands of years for its antioxidant and anti-inflammatory benefits. It doesn’t impact blood sugar levels the way regular sugar and those chemically artificial sweeteners do (don’t get me started on those).

This salsa is so versatile. It can be eaten by itself, with tortilla chips, or my kids’ favorite – spoon it over goat cheese and eat with crackers. I recently discovered that it is delicious on top of a baked sweet potato, paired with a side of scrambled eggs for breakfast!

Disclaimer: this recipe is not an original creation of mine, unlike the other recipes on this page. I’m not quite sure where the original came from, or I would give a proper shout-out. What I have changed is the sweetener used and I also use a jalapeno with seeds intact because my people like things spicy! (P.S. – I know there is a tilde over the n in jalapeno, but I can’t figure out how to correct that on my laptop.)

To see the Instagram video of the process, scroll to the end.

Ingredients:

  • 12 ounces fresh cranberries
  • 3/4 cup monk fruit sweetener (I use this one)
  • 1 jalapeno, seeded if you don’t want too much spice
  • 1/2 cup cilantro
  • 4 green onions
  • 2 tablespoons lime juice
  • Pinch of salt

Directions:

  1. Throw everything in a food professor or high powered blender and blend to desired consistency. You want it to be chunky.
  2. Chill in the fridge for a few hours before serving – I think the flavors taste best the second day.

Happy Thanksgiving week! I’d love to hear your thoughts on this version of the recipe. Be sure to leave a comment and let me know!

Hot Topics in Women’s Health

Navigating female health issues is a topic I haven’t targeted for the Sparking Wholeness podcast. So I was THRILLED to interview the amazing gynecologist, Dr. Kamilia Smith. She has a refreshing take on empowering women to be their own health advocates.

Dr. Smith is an OB/GYN and Founder of Charleston House Gynecology Dallas, Texas, which offers a new approach to women’s healthcare and wellness inspired by the needs of the modern woman.

In this episode, we uncover all the hot topics in women’s health today. Download wherever you get podcasts, or click to download here.

Key Topics:

  • The importance of doing work from the top down
  • The “common” concerns that may not be normal or optimal
  • How women should thrive, not survive
  • Signs of healthy ovulation and menstrual cycles
  • What to do with estrogen dominance and mystery weight gain
  • Insulin resistance and the effect on hormones
  • The rise in PCOS and what we know about it
  • Changes in sexual desire and what to do about it
  • Navigating PMS and perimenopause
  • The brain/hormone/stress connection

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To learn more about Dr. Smith, head to charlestonhousegyn.com and follow on Instagram: @charlestonhousegyn

Refocus 2020: Don’t Wait for the New Year to Feel Good About Your Body

My friend Heather Creekmore (Compared to Who) and I teamed up in January to bring a different kind of detox for the new year. We wanted to bring women a mindset detox, heart detox, and a spiritual reset about health and body image. It was a success!

We start our final round on November 30. In this 14 day e-course, you will receive daily videos from me and Heather, written inspirational posts, and tips for whole body health. I include a FREE recipe download for all participants, and Heather provides her ebook “Mountain Top Experience: Personal Body Image Retreat.”

The cost of the group is only $28. This includes two full weeks of daily content, an additional month of access (in case you get behind or want to watch the videos again!), interactions with me & Heather through the week, and a live Q&A call on Zoom where you can get your questions answered! Other online coaching courses may cost about the same –but you’re going to be hard-pressed to find a course like this that will give you direct access to the facilitators through Facebook conversations every day!

Here’s what a few past participants have said:

“Listening to the heartfelt, prayerful, and knowledgeable videos by Erin and Heather was like having good friends giving me a heart-to-heart. I looked forward to every single video and post, and gained a renewed and healthier perspective on food and body image. Thank you so much!”

“This was a GREAT value for my money. I couldn’t believe how available Heather and Erin were to answer my questions and dialogue about tough issues. I’m sad it’s over!”

“I loved this group so much. . .Every single post was so well planned. I liked that both Heather and Erin would reply to people’s comments. I learned tons from the posts and the videos but I also learned from the comment section.”

Sign up here! You don’t want to miss this opportunity to renew your heart, mind, and body this holiday season!

Stop Sabotaging Yourself: Beating Chronic Pain and the Toughest Obstacles

Jennifer Loehding is a health and business coach, blogger, podcast host, speaker, and author. Her memoir, Beat the Toughest Obstacles, highlights the period in her life when she was able to recover from the pain and frustration that comes with a diagnosis of Atypical Trigeminal Neuralgia. After years of getting no answers from medical professionals, Jennifer decided to find the best path to healing for herself.

Her story is inspiring and encouraging and a reminder not to be limited by a label! Download here or listen wherever you get podcasts.

Key Topics:

  • dcm_2855-edit copyJennifer’s health journey and her diagnosis of trigeminal neuralgia
  • What is the butterfly effect and how it impacts our
  • How to stop sabotaging self belief
  • How to let go of the unnecessary
  • Setting priorities
  • How a therapeutic ketogenic diet changed her life
  • How she maintains health pain-free
  • How making one small change makes a difference

Learn more about Jennifer at JenniferLoehding.com.

Don’t forget to try out Swanson vitamins here and use the code whole20 for 20% off your first purchase!

What Kept Me From a Breakdown in 2020

How does someone with an active mental illness get through 2020?

My first response is, “I have no idea.”

But that’s not true. In reality, I’ve spent years prepping for 2020. I’ve spent years restoring my body and brain through a variety of therapies because I know that I can’t guarantee smooth sailing in every life stage. I’ve spent years reading, studying, and educating others about mental health tools.

I am so glad I did. I believe the key to treating mental illness, in whatever form, is to initiate tools for healing before times get bad, before the waves of instability hit. I played defense with my health for far too long, so at some point in the last decade or so – I started playing offense and implemented a wide range of strategies to manage my moods.

Yes, this year I have struggled with bits of anxiety, disrupted sleep patterns, and moments of apathy. I have had days where I lay around the house and don’t shower, eating at random times and doing nothing but reading crap fiction and watching crap TV shows. But that is very rare, and honestly – sometimes I plan for those days of doing nothing and I schedule my lazy days like I schedule my appointments – which makes them intentional and responsive, not reactive.

So this is my “pat myself on the back” moment. I haven’t had a breakdown. I haven’t gone into a full blown manic or depressed episode. I haven’t lost it.

But I’m not out of the woods. Ever. I must stay vigilant. I must continue to utilize the tools that have gotten me through so many years of stability.

Whether you have been diagnosed with a mental illness, or you are simply struggling with the mental fog that is the year 2020, I want to share some of my tips that keep me sane in the hopes that it helps you, too. There is no one cause to mental illness, therefore there is no one solution. What works for me might not work as well for you. This list is not exhaustive and is only a brief summary.

Continue reading “What Kept Me From a Breakdown in 2020”

Biohacking Hunger Hormones and Blood Sugar to Survive the Holidays

Steve Welch is a nutrition research expert and past guest on the show. He is the co-author of the book, The Ketogenic Key. In our first episode, he shared why fat is good and doesn’t impact cholesterol the way we have been told. In this episode, we discuss why people get stuck in the cravings cycle over the holidays and how to combat that with a few easy tricks!

Key Topics:

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  • How to avoid the temptation of sugary treats
  • How fat keeps you full and optimizes hunger hormones
  • What leptin and ghrelin are and how they regulate your eating and influence your urge to overeat
  • The importance of nutrient density vs fueling on processed carbs
  • The science behind a post-meal walk
  • Brain-boosting benefits of exercise
  • Benefits of fasted exercise
  • Best post-workout fuel
  • The impact of ketones on our immune system

Learn more about Steve at his website here.

Don’t forget to use the code whole20 for 20% off your vitamin and supplement needs at http://www.Swanson.com

Getting to the Root of Anxiety with Trudy Scott

Trudy Scott is a Food-Mood Expert and Certified Nutritionist who educates anxious individuals about nutritional solutions for anxiety. She is the author of The Antianxiety Food Solution and host of The Anxiety Summit, an online educational platform for both consumers and health professionals.

The Anxiety Summit 6: Toxins, Meds and Infections is airing November 2-8, 2020 and you can register for free here.

In this episode, we dive into the root causes of anxiety. It will challenge you to rethink the common everyday items in your life and how they are contributing to your mental function. As Trudy says, “A lot of people think of anxiety as only being a psychological thing… but there are underlying factors that trigger anxiety.”

Key topics include:

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    • Fluoride’s impact on mental health and GABA levels
    • The health foods that hurt us

    • Common medications and infections that trigger anxiety

    • Which amino acids benefit mental health symptoms and how to use them

    • How hormones impact neurotransmitters – The negative impacts of Accutane and Miralax

    • What pthalates are and how they affect anxiety

    • How “fragrance is the new smoking”

    • Other supportive tools for healing anxiety 

    Learn more about Trudy Scott at her website: http://www.everywomanover29.com

    Her Facebook page is called Trudy Scott Antianxiety Food Solution.

    This episode is sponsored by Swanson Health. Use the code Whole20 to receive 20% off supplements sitewide at swanson.com.