It may be common to feel exhausted, moody, depressed, with low energy – but it doesn’t have to be normal. There are things you can do every day to create a balanced body and mind. This episode is a practical breakdown of things you can do every single day to impact your health on a whole body level.
Amanda Hinman is a Certified Functional Medicine Health Coach and Integrative Nutrition Health Coach who specializes in helping successful women over 40 who are struggling with hormone imbalance and exhaustion to heal naturally and gain 3 hours of energy every day so they can maximize their impact on their career and family. Amanda founded the Hinman Holistic Health Institute and together she and her team have helped 100s of women reclaim their health from the terrors of Hashimoto’s, hypothyroidism, insulin resistance, anxiety, PCOS, pituitary tumors and more.
Download this episode here or find wherever you get podcasts.
“Self-regulation depends on having a friendly relationship with your body.”
– Dr. Bessel Van Der Kolk, The Body Keeps the Score.
You can work with your body or against it. You can force it into eating patterns that don’t work for you and your natural hunger cues, or you can ignore your body’s core needs completely and have a food free-for-all, contributing to poor sleep, mood issues, and blood sugar roller coasters.
Whether you are deep into restriction and diet culture or on the “screw-it-all, I don’t care” train, your body is still fighting for you, looking for balance.
Your body needs to feel safe in order to keep functioning in a healthy way. Chronic stress, intense exercise, yo-yo dieting, busy schedules, constant phone alerts, and an inability to deal with unpleasant emotions will take a toll on your physical well-being. The fear center in your brain, primed for your survival, doesn’t know if you’re running from an invading army in 1406, or if you’re just living the typical overstressed lifestyle of the 21st century.
When you befriend your body and learn healthy emotional regulation, and you will see your mental health improve as well. It’s allll connected.
Here are some of my favorite ways to befriend your body:
Lay off the intense exercise. I know, I know. Cardio is addictive and also feels productive. Getting your heart rate up so high you can barely hear yourself think is comforting for many of us wanting to escape real life anxiety. BUT. It is still a stressor, on top of dozens of other stressors. Depending on what kinds of signals your body is sending you, it may be time to re-evaluate your chronic cardio habits.
Do a body scan and check in with yourself. This is the opposite of cardio, and I promise, it’s way harder than running 6 miles. Lay in a quiet place and close your eyes. Breathe deeply, flooding your body with oxygen. Start scanning down your body, checking in with various body parts as you go. Where are you feeling tension? Where are you feeling pain or discomfort? Breathe into it, and lean into the stillness, connecting with your body. This isn’t easy, and it may be helpful to download a meditation app or try restorative yoga if you need assistance with this.
Schedule intentional down time. Whether you’re taking yourself out to lunch or dinner (without being on your phone), or you’re planning a morning to be lazy and lay around the house, plan it ahead of time, proactively. I like to set aside one day on the weekend for reading time, and by reading time, I’m talking about fiction, not the usual health/educational books I devour during the week. Taking time to remove yourself from the constant GOING will help you find balance in your nervous system.
Stay off social media. This really causes a flare-up of those “I’m not good enough” thoughts. It’s hard to be present and at home in your own body and life, when you’re constantly surrounded by what everyone else’s lives (and bodies) look like. Plus, I don’t know about you, but I feel so much more anxiety when I’m regularly scrolling on Facebook or Instagram. It inspires the opposite of gratitude in me, and causes me to feel unsettled and annoyed, which flows into every aspect of my relationship with myself and others I care about.
Make a nourishing meal at home – and eat it slowly. Food tells your body you’re safe. Period. Rushing through the drive through or mealtime may be a survival necessity at times, but it’s sending powerful messaging to your body. Eating nutrient-poor and quickly consumed foods tells our body we are stressed and that our body isn’t safe. Depriving ourselves of calories (energy) via dieting also sends unsafe messages to the body. Planning for a meal rich with nutrients and colors, food that may take a bit of chopping and prepping, prepares your body for digestion from the moment you start. I’ve found that while I often dread getting those first veggies chopped, once I’m doing it, I find it can take on almost a meditative state for me. Signing up for a meal kit delivery is a great way to provide intentional nourishment. (Note: Green Chef is one of my favorites, and by going here and using the code spark100 you can get $100 off and enjoy free shipping.)
Start re-training your brain to take the negative thoughts captive. Your negative thoughts are toxic, and they send powerful chemical messages through every cell of your body. When you talk negatively to yourself about your life situation, your body, your food choices, the state of the world, etc – you are sending a cascade of stressful messages to your body. Unfortunately, negative thoughts are addictive because they are so familiar to our brains. It’s like Stockholm Syndrome of the mind. It’s important to find tools to break away from those habitual thoughts. Having a regular practice of gratitude, journaling often, practicing mindfulness and meditation, developing mantras or reminding yourself of verses or Scriptural truths are all ways to start retraining your brain away from the the negative. My recent podcast episode with Dr. Caroline Leaf also provides some helpful tools.
Taking time to slow down and be present, in the body you’re in, with whatever state of mind you have, will make a huge impact on your body’s intuitive need to regain homeostasis. It’s okay if you have built up coping mechanisms of constant activity and commitment. Those behaviors were probably really helpful at one point. But over time, your body will likely get worn down and need some new tools for long-term support… tools that will make you more resilient to stressors in the long run.
Your body sends you signals every day. Are you listening?
I have multiple opportunities for one-on-one coaching, as well as group sessions. Message me if you’re struggling. I’m here to listen and support you on your journey to wholeness!
It is hard to keep whole food nutrition in mind during stressful times. Often it seems easier to rely on takeout and pizza delivery than cooking, but I want to share my favorite method for stress-free cooking – Brain Bowls!
I could call it the “throw it in a bowl” method of cooking, but it doesn’t have quite the ring to it. I love a good acronym, so I’ve broken down the word BRAIN to help you build your own easy, nutrient-dense, brain-fueling bowl.
Easy Brain Bowls
B – base of greens or grains. I like quinoa, rice, or chickpea pasta. When I don’t want the heavier carb load, I use kale or arugula. Spinach is a great option for those who can tolerate it as well!
R – rainbow of veggies. Sauté, roast, air fry… throw on some avocado oil, your favorite seasonings, and cook them to your preferred texture. It can be a mix of raw or cooked veggies. I always aim for a minimum of three different colors or types. Frequent flyers are bell peppers, onion, broccoli, cauliflower, cabbage, brussels sprouts, white potatoes and sweet potatoes.
A – add your protein. Quality is important here to maximize nutrients. I love grass-fed ground beef, organic, pasture-raised chicken or eggs, or wild caught salmon or other fish.
I – include your favorite sauces, dressing, or spices. Stay away from any sauce/dressing that is made with vegetable, canola, or soybean oil. Those oxidize under high heat temps (like your digestive system), which sends free radical damage through your body – something your brain doesn’t need. I love Primal, Siete, Tessemae’s, and New Primal brands.
N – nuts or seeds for some crunch! I love throwing on pepitas, sunflower seeds, sesame seeds, walnuts, slivered almonds, chia seeds, etc. Get creative!
The best part of this recipe is that you don’t need to be a chef or even follow a recipe. The more comfortable you are with throwing things together, the more you’ll sustain it – and the more you’ll get more creative as you go!
Want more food support? Registration is open for Feast 2 Fast Back-to-School Reboot, starting August 16. Feast 2 Fast is my four-week online coaching program that enables you to tune in to the needs of your body and learn to incorporate a wide variety of foods into your diet to optimize your metabolic health. No counting, tracking, or starving. Click here to learn more information and sign up.
Dr. Brent Dorval is the creator of the Food Inflammation Test. He was involved in the creation of the first HIV/AIDS rapid diagnostic assay and held a number of management positions and served as an adviser to the World Health Organization committee on vaccines and diagnostics. He has several patents covering rapid assays, novel biomarkers and a novel polio virus vaccine.
In this episode we discuss the patented food inflammation test that has helped many people get to the root of their health concerns, including IBS, brain fog, headaches, skin issues, and mental health function.
The difference between an allergy and an delayed food sensitivity
How an inflammatory response from food shows on a blood test
Why there is an increase in food sensitivities
How food sensitivities impact brain health and how leaky gut = leaky brain
Why KBMO FIT test is different than any other sensitivity test
The independent clinical studies showing the effectiveness of using the FIT test
To watch the entire interview and view the PowerPoint presentation, click here.
To learn more about the FIT test or set up a provider account, head to kbmodiagnostics.com
To get the FIT test for yourself and a customized plan, contact me!
Don’t forget to get $15 off your first visit with a board-certified dermatologist at apostrophe.com/sparkingwholeness and use the code sparkingwholeness.
In case you didn’t know by now, I’m kind of a gut nerd. Learning about the different ways my body responds to various foods has made such an impact on my overall health and well-being. That’s why I was so excited to finally take a food sensitivity test with EveryWell. They test for reactions to 96 different food items.
The kit comes with all the instructions you need for a finger prick test. (Embarrassing side note – I had to get the husband to prick my finger because I was too nervous to do it on my own.) Then I squeezed blood onto a little card with circles to drop the blood samples, and mailed it into the bag they provided.