May Newsletter

Hi Friends,

How is your month of May so far! Look at me, I am on the ball so early this month (sort of, haha)! I think that is because my semester is over and I have some time back to think about other things. (Is it weird that I already miss it! I think its partly because I know I won’t be back til January. The students were so fun this semester).

Teaching and seeing how much they grew over the past semester (and year for some!) is always so cool to see. If I was never given the opportunity to teach, I would have never went down the path of health coaching. I really believe that certain things are put into your path for a reason. People are always so amazed when I tell them I am a professor. Because for my entire life, I was always so shy and very much of an introvert. Don’t be mistaken, that first year was the scariest and hardest thing ever. I still feel bad for those students during that first year. I had no idea what I was doing (honestly, there are days, where I still don’t, haha). Teaching (and really just the act of standing up in front of 30 people) completely took me out of my comfort zone. I was beet red every single time I got up front. It started with freshman chemistry labs…and then I was gifted the opportunity to teach nutrition…nutrition! The only thing I was told was to make sure there is some chemistry involved. :O This was a topic, I always secretly researched for my own health and curiosity. I read every healthy living blog and wanted to know about every diet. So when they told me that this was a course they wanted in the department, I jumped on it! It felt like, that was something I was meant to do. Have you ever had moments, where things are put in front of you and you just know “this is it!!” “This is what I have been waiting for?” But just didn’t know that was the thing you were waiting for? (hope that makes sense). That was it, and here we are. Sometimes dreams are fulfilled when you aren’t even sure what they are yet. You just have to know that everything is put in your path for a reason, even if you don’t know what it is at that moment. Things always have a strange way of working themselves out. Just be open to it and keep trying new and scary things. Now, I want everyone to have that feeling and to live healthier and more fulfilling lives.

And with that..I have a fun post about my favorite nutrition topic. Thanks as always for reading and your continued support of me in this journey. ooxoxox – Lia

“Let’s talk about fat”

Now, that my eating has basically normalized back to what it was pre-pregnancy (thank gooood), I wanted to share a post of fats because A. Its my favorite nutrition topic B. Love the science behind it..it all clicks! C. Fat things just taste better, right?!

Once, I started to learn the biochemistry about fats and what your body actually does after you eat them, I never understood why they got such a bad rap for so long. The science never backed up the “low fat” craze (which really started from the sugar industry and shady scientists).

Once I shifted my thinking, and stopping fearing fat (like we all did), my health actually improved. I lost weight, gained more muscle, got a ton of energy, my face finally cleared up and I regulated my hormones (which led to us finally getting pregnant!). Food just started to taste better! Also, I really missed butter. (Annnd, my husband lost about 60 lb this past year and I only buy him whole milk now, which he drinks about 2 gal/week of…just saying).

In my course, I teach a lot about fatty acids and cholesterol. Where they come from, what you body does with them, etc. I am not going to get into too much detail about here (I actually spend two weeks teaching about it), but yes, you need them to live.

Actually, you need more fat than you probably think you do.

A few of the main reasons you need fat in your life:

1. Every single cell in your body needs fat to hold themselves together. The membrane of each cell in your body is made up of fatty acids and cholesterol to hold all the gooey stuff inside the cell together and also to prevent unwanted things from entering the cell.

2.Cholesterol is needed to make a ton of hormones in your body, including estrogen, testosterone and progesterone, and even Vitamin D! Hormones are molecules that turn on/off important mechanisms in your body. Without them, you body just won’t work efficiently and a lot of health problems are actually due to hormone imbalances (and not enough people are talking about this!).

3. Another major reason you need fat is because its a very efficient energy source…so much so, that you body chooses fat to store because your body is very smart and stores something that is very efficient. It takes longer to digest and turn into energy, so if you eat fat, you actually feel full and stay full longer. No more needing to snack all time or overeat. You just feel more satisfied with your food.

4.Omega 3 and 6 fatty acids. These are both essential nutrients that your body needs to survive, but you can’t make them. So, you have to eat them. Needed for your brain and inflammation protection.

5. Some vitamins won’t get absorbed and into your body if you don’t have fat accompanying them, like the vitamins A, D, E and K. These are quite important for their own reasons.

Now, let’s break some myths:

Myth 1. Fat makes you fat. This is true only if you eat too much carbs/sugar then what your body can handle, along with the fat. The driver for producing fat in your body is insulin (which is one of those important hormones!). One of insulin’s jobs is to literally tell your body to store fat, HOWEVER insulin is only triggered when it sees sugar in your blood. So, if you don’t eat sugar..insulin isn’t released..and the mechanism to store fat just isn’t there. This is simple biochemistry.

Myth 2. Dietary cholesterol increases your “cholesterol” levels in your blood, which could lead to heart problems. There has been no conclusive evidence of either cholesterol or saturated fat leading to heart disease. Lots of studies have been done, but it hasn’t been proven. For every small study that seems to “prove it,” there is more to say the opposite. Again, you actually need cholesterol to make a lot of important things in your body and also saturated fat is used for lots of important things (see reasons above). The “bad cholesterol” and “good cholesterol” your doctor checks for, are actually different things. (I can explain this too in a separate post, if interested). Actually, there are a lot of good studies that see an increase in “good cholesterol” if you eat more fat. “Bad cholesterol” is actually linked to excess sugar intake, not fat.

If you feel like “something is off” or you are tired all the time, trouble sleeping, constantly hungry, face is messed up or just can’t drop the weight, even though you are doing everything right? Check you fat intake. Are you still fearing it? Stop it. Full fat is good for you. Your body is probably asking for it, and you aren’t listening! If you are worried about the “extra calories”..DON’T. You will naturally eat less, if you are feeding your body with whole foods, including fat from real whole foods, like nature intended. Again, give your body what it actually needs and its smart enough to do the right things with it.

So, eat all the cheese, butter, avocados, coconut milk, nuts, full fat yogurt or dairy, ghee, bacon (uncured), olive oil, olives, eggs (with the yolk), hemp seeds, chia seeds, flax seeds, unsweetened mayo (or make your own!), grass-fed meats…I’m even seeing duck fat and lard coming back.

However, you still need to think quality over quantity, especially with animal-based foods. If you can swing it, go the grass-fed, organic route. It’s not just ethically better, but they really are more nutritionally dense than conventional. Also, real food first. Remember real fat, from real whole food sources is what your body wants and can use. You will naturally feel full and satisfied because you are eating real food. No processed or vegetable oils here.

Experiment to see what works for you. Everyone is so different. But if you need help navigating the food aisles, or what to eat, I am always here as your personal coach and friend.

Lia’s Favorite Product of the Month

The product I want to feature this month is a new one!! When I was in Vegas during the product launch and this came up on the big screen, I immediately got super excited!

The product is Mind Health, from the essentials line. For starters, its tastes really good, like really good (cherry lime flavor). Also, I think it really does work and it forces you to drink more water too. (I am totally drinking one right now, as I type this).

Its for when you have brain fog, can’t focus and just need to get your brain to work, so you can get stuff done. Love it! I seriously think this is me! I usually have this in my water (or a fizzy) and I do think I actually get more done because of it. Also, i swear it really does taste good.

Mind Health_social_image

Happenings

Follow me here! Instagram @balancedlifewithlia

Arbonne products can be seen here! Liaplaner.arbonne.com

ALSO: I need some help from you guys! As part 

of my health coach training, I need to start practicing on real people. If you are interested in a free initial health consult with me (so I can practice), please let me know. I will be forever grateful! It can be over phone, in person (if local), or via video chat!

Want to be part of our terrific healthy living group to help you get (or stay) on track this summer? We have coaching, accountability partners, recipes and everything you need to help! Let me know. I will get you started right away!
(Bikini season will be here sooner then you realize!)

February Newsletter

(reprint from February)

First, I just wanted to say “thank you!” to everyone who expressed their encouragement and comments to my first ever newsletter last month. I was a bit nervous to hit “send” because I wasn’t sure how it was going to be received.

Embarking on new things and going out of one’s comfort zone is never easy. This was one of those moments for me. So thank you again for taking the time to read, comment, and for your lovely notes.

This month I really wanted to talk about the importance of quality over quantity of foods and dispelling the “calories in, calories out” myth.

To be honest, I can go on and on about this topic. In fact, majority of my course is about it. But I tried to keep it short and to the point! If you would like to know more, let me know!

I also included my recipe for my super, nutrient dense, smoothie that I make everyday and also my favorite product of the month!!

Hope you enjoy!

xoxoox
Lia

Food Energy

I think most people when they start on some sort of “diet” in the beginning, they begin the calorie counting or portion monitoring game. I know I was one of those people. Honestly, did it actually work? I mean, working for the long term? Probably not. You were probably left hungry and not satisfied.

It is ingrained in us the theory of “calories in, calories out.” Doctors are telling us to “eat less, move more.” As if this was an easy thing to do, and the “be all, end all” to our problems. But the reality is..its not so black and white as this.

Your body doesn’t look at foods as to how many calories it contains. Its looks at the quality, not the portion or lack of.

Your body is looking at foods from a nutrient prospective. How many nutrients can it absorb and utilize from this food? What can it use? Is it supplied with the right stuff it needs? Then it just eliminates what it can’t use. If a food doesn’t give your body what it needs, it will leave you feeling hungry, crappy and just not satisfied. Not fun. Let’s start with two main nutrients:

You use two different nutrients primarily for energy (ie: calorie source): Glucose (ie: sugar and carbs) and Fatty acids (ie: fats!) Yes, technically protein can be listed here too, but that’s more if you’re starving..or lost on a desert island with no food. So lets get back to carbs and fats.

The reality is your body needs constant energy to basically “do stuff” like, make cells, digest food, your metabolism, fighting off disease, etc! Basically things to keep you alive and well. This energy comes from glucose and fatty acids (FA). Your body manipulates them into energy it can actually use. We see it as calories because a calorie is just a way of telling you how much energy it contains.. HOWEVER….

The way your body digests, sees, and manipulates glucose into energy, opposed to FA…..is VERY different. So, can 1 calorie from a sugar really equal 1 calorie from a fat, if your body is looking and treating them completely different? Of course not!!

Half of my course is just explaining the difference in how your body treats carbs and fats. But in a nutshell..everyone’s body is unique. Most people are eating too much of one and not enough of the other one and their body feels it. Usually, its too much carbs, because there still a fear of fat that has been prevailing society for the past 40+ years..with no scientific evidence to back it up….(in fact, its the opposite).

If you are one of those “low fat” people and still feel like crap and can’t lose weight or feel tired all the time. You need to switch it up. Replace your carbs/sugars with fat. You body is literally requesting it. Check your energy levels again. See how you feel. Rinse, repeat.

Also, check the source. Processed food with random ingredients will be treated different then real food with real ingredients. You body understands real food and knows what to do with it. You will naturally eat the appropriate portions, if you eat real food. Eat when hungry, stop when full. Yes, its that simple.

You want to eat food that contains a much nutrients as possible and the least amount of that “other stuff.” If you eat real food and listen to how your body responds to it. (If you are still hungry..its not enough and vice/versa.” ) You will never have to count anything ever again and still maintain a healthy weight and feel fantastic.

Nutrient Dense Smoothie

For years, I have made a breakfast smoothie every. single. morning. For three reasons: 1. I do not have time to make/eat “real” breakfast.” 2. I want a healthy, quick thing to make me feel like I started my day on the right foot. 3. I want to be held over until lunch. This checks all of these boxes. I tend to make it on my way out the door and drink en route to work.

This is packed with all the nutrients you need, in an easy to drink, delicious..no need to think about it..way. You are welcome. 🙂

This is my recipe:
1 scoop Arbonne vanilla protein powder (all the amino acids, minerals, and vitamins)
1 scoop Arbonne protein boost (amino acids)
1/2 avocado (for fat, minerals and vitamins)
1/4 c frozen spinach (for minerals and vitamins)
1 tab ground flax seed (for fat and fiber)
Water or milk of choice, and blend!

To make fancy or added nutrients, can add of these fun bonuses:
1/4 c frozen berries (flavor, antioxidants, and vitamins)
1 tab hemp seeds, or chia seeds (fat and protein boost)
1 tab cacao butter (for fat and antioxidants)
1 tab cacao powder (for flavor and minerals)
1 tsp maca (superfood, good for hormone balancing)
1 tsp matcha (antioxidants and flavor)
1 tab coconut oil (fat and flavor
1 tab nut butter of choice (flavor, minerals, protein and fat)
1 scoop Arbonne Greens Balance (antioxidants, vitamins, minerals..lots of stuff)
1 scoop Arbonne Fiber boost (for fiber..to you know..makes things move…)

Lia’s Favorite Product of the Month

I wanted to showcase my favorite products, so I can give my experience and tell you a little bit more about them. This month is my all-time favorite thing: Arbonne’s Energy Fizz stick.

This is THE product I seriously can NOT go without. I keep packets in my purse, in my desk, my lunchbox…literally everywhere. Because I have a fear of not having one around when I need it (not joking).

What is it?
It contains B vitamins and electrolytes, as well as natural herbs and green tea extract. All to help wake you up and beat dehydration!! I love it because it forces me to drink more water (you just pour a packet into a glass/bottle water). It fizzes…you add in a straw and you feel very fancy.

This stuff literally wakes my brain up..gets rid of the fog..without making me jittery. It has a way of clearing my head and helping me focus on what needs to be done. It also somehow put me in a better mood (I think its because I am actually awake..lol) Hence, why I must make sure I always have them on hand. Like always.

Plus they actually taste really good. Two flavors (pomegranate and citrus). They did have blackberry over the holidays, which I hope they bring back.

I HIGHLY recommend this because it. just. works.

Want to be part of March’s healthy living group? Coaching, accountability partners, recipes and more! Let me know. I will get you started right away!
(Bikini season will be here sooner then you realize!)