How to Optimize Digestion

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We are all in this together! We all have issues. With our digestion I mean.  Either we talk about them and get to the bottom of the issue or we suppress it and it becomes a "norm" for you. What is your "norm" these days?! Don't worry! It's not a bad thing. The best thing you can do for yourself is pay attention to what's going on and fix anything that seems wrong. 

My "norm" changes for me. I've been experiencing digestive issues for as long as I can remember. Honestly, until I was diagnosed with MS I never gave my digestion a second thought. Whether I had a bowel movement that day or not was not something I payed attention to. Boy is today different! I don't see it as a stressor in my life to think about this stuff, but if something is off, I try to get to the bottom of it and pay attention to where my body needs attention.

Your gut is your second brain. What we eat gives our cells the knowledge it needs to keep our bodies functioning at its best. So why not make your digestion the best it can be? Healing your gut is the best thing you can do for yourself to prevent disease. Your digestive tract and gut impact every single function in your body from how well you sleep, handle stress and even your weight. Do your best to pay attention to any changes good or bad. Here's some advice to make the most of your amazing body. ;)

5 Ways to Optimize Digestion:

  1. Slow down: As Americans, we are known for 'grabbing' a bite, fast food and even eating 'on the go.' These are actually the complete opposite actions that our bodies need to thrive from the foods we are shoveling into our mouths. I want you to ask yourself, "Is this food nourishing me or just sustaining me?" Eating on the go creates an environment of stress on your digestion.  It's putting you into 'fight or flight' mode instead of 'rest and relaxation' that you need to process what you just ate. Taking your time eating is one of the best things you can do for your entire body! Also, take a seat and relax!
  2. Stop and smell: Did you know that digestion actually starts with your eyes?! Have you ever put more on your plate than you can eat because you thought you were that hungry? It happens to all of us. We use our senses to make choices for what we want to consume. So next time you are cooking a meal at home or being served at a restaurant, take a few seconds to smell the food in front of you. Think about the flavors you are about to enjoy and appreciate the food for how it makes you feel. :)
  3. Get help: Many of us have digestive issues. Depending on what's going on with you (bloating, constipation, SIBO, leaky gut) you could use help (I def do!). Digestive distress can cause a lack of enzymes which help you break down your food to gain its nutrients.  One of the best ways to do so is to incorporate digestive enzymes. They come in the form of pills or liquid bitters that you take before a meal to increase enzyme production. 
  4. Chew: Chew, chew, chew your food!!! It takes about 20 minutes for your brain to register that your stomach is even full. Also, the particle size of your food effects the bio-accessibility of the energy of it, so the more you chew the less is lost and the more nutrients you will gain from your food. My recommendation is to chew eat bite of food until it becomes mush or liquid. Put your fork and knife down in between each bite. Take the time to taste your food.
  5. Hydrate: You are drinking the right amount of water every day and keeping track so you stay properly hydrated. But...did you know that drinking too much liquid while eating can actually diminish the necessary enzymes needed to break down your food? Keep chugging that filtered water all day/everyday and before you eat but during mealtime, try to limit liquids to a total of 8 ounces (water or whatever else you're drinking).  

Next steps?! Keep a food journal. Write down what you're eating and pay attention to how it makes you feel. Track your water intake and sleep. Start listening to your body. You only have one and it should be here to help you feel your best!

Comment or send me a message and let me know how it's going for you! I want to know :)

 

How to be healthy on a budget

This whole leading a wellness lifestyle can be tricky. One day you're learning about protein powders and the next you're hearing that being vegan is the way to go if you want to be healthy. So what's the right info?? Well that's my job. I am here to help you navigate what and how to fit all of this fun and healthy stuff into your lifestyle. Wellness doesn't have to be crazy and overwhelming. That's actually the direct opposite effect that us in the industry are trying to do here! We want to help you. Not confuse you. 

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So...in an effort to help you in the best way I can, here are tips to help you lead a healthy lifestyle on a budget. Because I know we can't all afford to keep trying out the next new thing whenever it pops up! I may be leading a super healthy life these days, but I keep myself in check when spending. There are things worth splurging on for sure. We all have them no matter what we buy. Life ain't cheap, especially in NYC!

5 Ways to Be Healthy On A Budget:

1) Workout for free (or on the cheap):  There are tons of apps out there to help you get into shape. My favorite app is by Nike and these workouts kick my ass! They have plans you can make for weeks at a time, yoga, strength and endurance workouts. They also have a running app that keeps track for you! No, this is not a sponsored post, I just love it! You can also go to Yoga for The People or find a community class at a local studio, which is donation based. Running outside and getting that Vitamin D is still one of my all time fav workouts this time of year!!! It's free and you can bring a buddy to the park to do it ;)

2) Have likeminded friends: When you surround yourself with people that have similar hobbies and ways of living, it's easier to stick to a budget when planning things. Staying in, ya know "the new going out," won't seem lame with someone that enjoys doing that along with you. I love to cook and try new recipes on friends so I have people who come over and taste test for me and hang out!

3) Shop local: In regards to foods, shopping at farmers markets is way healthier because the foods haven't traveled very far and they are fresher and last longer. Generally, the portion sizes at markets are quite large and if you go at the end of the day, you can bargain with them for cheaper prices. #shoplocal 

4) Make a list: I can't stress this enough, but staying organized with what you need prior to shopping will help you spend less $$ overall. You will only buy what you need if you can keep track. I either write it down or create a list in 'notes' and cross the item out once I have it. 

5) Cook more to eat out less: Plan ahead and meal prep! Find time throughout your week to cook things in bulk. Things like making soups or rice dishes ahead of time will help you spend less $ during your lunch hour. I like to know what's in my food. This has helped me keep track of how certain foods make me feel, improve my digestion and save $! 

One thing I do splurge on is supplements. Quality is super important when taking a supplement! Its like organic and non organic meat. You don't want to buy something that has extra fillers in it. Message me for more info. 

Living a healthy life doesn't have to mean breaking the bank.  There are always ways to choose the best option for you. Listen to your mind and body and don't stress ;)

You got this!!!

xo,

Marielle

 

 

 

 

 

Spring Equinox!

SPRING!

 Photo: Pinterest

Photo: Pinterest

Now that we've gotten so close to the warmer weather and sunny days, despite the new snow that piled up yesterday here in NYC, I think we can all agree we have the same feeling...time to make some changes!

What does the season of Spring mean to you?! For me, it's cleaning house. Every spring, my mom would open the doors and all of the windows and let fresh air in and we would clean everything. Granted this happened whether it was spring or not but it helped that it was sunny and you could feel the new air coming in and making the whole house feel more fresh!  This is something I still do to this day!

Now I know the new year (NYE) is the time to make resolutions and goals so...that means that Spring is the time to make sure you are implementing these positive mindsets you've been talking about for 3 months! I've got some ideas to throw at you that I think will make this Spring even more enjoyable. 
 

 

5 Ways to 'Spring Clean' Your Health:

 

1) Throw it out: Get rid of the clutter in your bedroom, your cupboards, your fridge and even your life! Look around you and take inventory of the things you need in your day to day life. Do you really think you're going to wear that dress that doesn't fit anymore? One of my mottos is to "live minimally."

2) Make a list: Write out your goals, shopping lists, to-do's. Getting organized in your mind helps you do more with your time and if you have a list when you shop then you will be less likely to buy needless stuff/food.

3) Keep Track: Recording the foods your consume and how they make you feel will make a huge impact in your life! It will help you see if there is a food you are sensitive to. If you are going through digestive issues, like most people and my clients are, I highly suggest you start doing this asap. Email me for a copy of the journal I send to my clients to utilize.

4) Commit to Something: One thing I read a long time ago that has resonated with me in every single area of my life is "there is freedom in commitment." I hope this helps you to make a commitment to your health that will only help you in the long run!

5) Start Your Day: I know tons of people who don't even know how to get their day started. They ask questions like; "Do i eat breakfast?" "Do I fast?" "What should I be eating in the first place?" My suggestion is to try one thing at a time. If you want to try fasting, I can help you do that. If you want to just drink a cup of coffee, then I have suggestions on how to make that coffee amazing! If you want to eat eggs everyday (that's me) then I can help you make sure they are the healthiest eggs you can eat!

Just start your day. Get it going. Make that list. Throw away that muffin and eat a piece of fruit. Commit to your day because this day will never be here again and we are all here to help one another live our best lives <3

In health,
Marielle

Body Love ;)

Life is too short to not love your body!

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Sure there are days when my body just does not do what its supposed to and it definitely freaks me out...big time! As you all know, I have MS. I am in a constant fear that when something is wrong, it's related to that disease. And I feel like something is always wrong (I'm not a hypochondriac...trust me).  But, then I remember that I am human and having digestive issues is "normal" and that getting sick happens to the best of us.  I have to remember that this is just my body and I need to give it acceptance and love all at the same time while it's not being perfect.

There are so many reasons to love your body. So many reason to be thankful every single day that you are here and can do everything in your power to be happy.  What makes you different is soooo totally what makes you beautiful. ;) You have that control! It's up to you to make your life more than just about being sick or not the weight you'd like to be. 

Food is one of the best ways to show yourself some love...am I right? I mean, it's definitely the way to my heart! No doubt about that. The need to eat is the one thing every single person has in common. What you eat is the only thing you can actually control. I eat way more than people would think. I also exercise often because I know how much it benefits my body and makes me feel awesome! I do NOT exercise just so I can eat what I want. Everyday, I am very careful about what I consume. Having an autoimmune disease does not make me have free reign in the food department. Quite the opposite, actually. I am totally ok with having dietary restrictions. They don't bother me. I know they bother my friends and other people but (like I mentioned in my last post) it's not up to other people to make me feel my best day in and day out. Loving my body, my digestive system, my sleep patterns and my exercise routines has changed my life!

The standards of beauty that are out there are created by people that probably don't even look like that! And who cares if you have dimples on your thighs or rolls on your stomach when you sit down. You are made up of muscle and fat and we all have different proportions. It doesn't make you any more/less of a person if you have more/less than someone else. It just makes you YOU! So lets give yourself a break already and try smiling when you look in the mirror?! Think about the qualities you like about yourself and strive to be a better person. It'll make the world a way more fun place to be :)

5 ways to accept yourself and give your body love:

  1. Stop comparing yourself to others: If there's one thing you learn as you grow up it's that everyone has a different body for different reasons. We are all unique and we all have special qualities, shapes, sizes and amounts of cellulite. We have to accept our differences to love ourselves. One of the best ways to do this is also by deleting the instagram accounts that are not providing positive messages to you.

  2. You are not defined by your health issues: Having a sickness or health problems does not define you.  I am not my MS!!! It is just something I have to live with. I couldn't be more thankful this happened in the first place. It completely changed the way I treat and think of myself. One thing that helps is that if you look at someone who is sick, they don't always look sick. One in every two Americans have a chronic illness. Everyone is fighting something. #selflove ;)

  3. Be mindful: Self compassion--This is something I tell you guys all the time and it impacts so many areas of your life.  In regards to your body, pay attention to the areas that need more attention. Instead of cursing your gut for being constipated, why not try sending it some love and being nice to it. Maybe give it a massage in a clock wise position or ask me how to find relief naturally. It keeps you alive and is just doing it's job.

  4. Pay attention to you plate: Caring about what you put on your plate at every meal isn't for anyone but yourself. What you eat directly impacts how you feel physically every day. Each plate should consist of green veggies (fiber), protein, and raw fat (PFF). 

  5. Me time: Exercise is not always about losing weight. I do it to build muscle because I want to be able to do push ups and have strength as I get older. Finding some way to sweat that you enjoy becomes more of a hobby that you do for yourself. It's a time of the day that is "me time." Everyday, take some time for yourself to improve how you body functions and handles stress (running, strength training, yoga, meditation). You will start to look forward to feeling good!

 

It's hard. Life can be a challenge. Having health issues definitely sucks! But, we are in this together and you are not alone in the battle you are facing. I am interested in putting together a group program. Please reply yes if you are interested :)

 

In good health,

Marielle

 

Easy Ways to Boost Your Immune System!

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We all get sick...well most of us do. I know people who never get sick and I am secretly envious of how well their bodies work. I tend to get mad at myself when I come down with a cold, but then I have to remember that I am doing everything I can to stay healthy everyday. It happens and because I know what to do when it does, I am better in a couple days rather than a couple weeks.

So, now that we are heading into colder months and staying indoors more (i.e. getting less of the sunshine vitamin (D) we need to be sure we are making our 'self care' of the utmost importance! If you have an autoimmune disorder, your immune system needs you to stay on top of your self care now more than ever. We are exposed to viruses and bacteria everyday that can be harmful. All of those things can weaken your immune system. Here are a few ways to protect our bodies and stay healthy when that happens.

5 easy ways to boost your immune system:

  1.  Sleep Well: This is one of the most important things you can do for your mind, body and immune system every single day. Sleep deprivation is stress you are adding to your body that it cannot control. Lack of sleep causes a loss of white blood cells which your immune system needs to fight inflammation and infection. Sleep influences every aspect of your day to how you feel, how well you are mentally focused and how to fight a flu virus. Make sure you get the necessary 7-10 hours. If you think you need more, take a nap, get it in. 

  2. Improve your diet: When I say diet, I don't mean restricting calories. I mean the foods you consume for health. Foods that you like to eat and that actually make you feel good! One of the most important things you can do is pay attention to how certain foods make you feel. Healthy foods help build your bodies defense team up! Steer clear of processed foods. If you don't know what is in it, neither will your body! Try to eat foods that are natural to the earth and not made in a lab.

  3. Take your vitamins: The reason they are called 'supplements' is exactly that; they supplement the nutrients we need from our foods. Today's produce does not have as many vitamins and minerals as they once did. If you are sick or have a chronic illness, your body needs vitamins more than ever! It's not getting what it needs from your daily lifestyle and eating habits. Just remember, that that is ok! We all need help in certain areas of our daily lives. Making sure your body is functioning at its best is highly important.                               
  4. Exercise: Find something you enjoy. Exercise should never be a form of punishment for eating poorly or a way to out run a bad diet (not even possible). If you like yoga try pilates or gyrotonics. If you like running, try doing endurance training. What I am saying is, try something that makes your body move. You never know what you'll end up enjoying and when you enjoy doing something thats beneficial for you, you'll see results faster!                Exercise is also an effective way to reduce inflammation. As an individual with MS, I work out because I love it and because I know it is a powerful anti-inflammatory version of medicine I can do for myself. Sweating is your bodies way of detoxing. Try finding a way to sweat everyday! Just remember, any workout that is longer than an hour can actually cause your body to become inflamed.                                                                                                   
  5. Being Mindful: This is an important factor for every single aspect of you life! One of the main reasons I teach my clients to meditate is to practice being present. In a world where we are way over stimulated with technology, we need to remind ourselves to pay attention to the moments of days that pass by. When was the last time you ate food without any distractions?! It's hard, trust me. Take a second and lift your eyes away from your phone. Pay attention to where you are and what's happening. Maybe try reading a book on your commute instead of looking at Instragram. Make a list or start a notebook of things you are grateful for. You'll be surprised at the amazing things you've got in your everyday life!

In love and health,

Marielle

 

 

 

September

Summer isn’t over just because it’s Labor Day!

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Happy September Everyone! I do not want summer to end, but the promise of a new season is so exciting! This month is always a starting point in our calendar years. We are so used to starting grade school or college. Some people travel in the beginning part of the fall. A lot of people move at this time. The summer is still here even though it’s starting to feel like fall and we have a ton of hot days ahead to enjoy getting Vitamin D!

I just moved to another part of Brooklyn and couldn't be happier! Beginning my September in a new place makes me feel fresh and rejuvenated. I threw out a bunch of old stuff and clothes that don't fit anymore and moved on! It feels like a spring cleaning.

And that’s essentially what I want you to do! I am going to call it a ‘Fall Refresh.’  

Since we are heading into a new season (September 21st), take some time (before we all get so busy) and pay attention to what you are eating and how it’s making you feel. Do you notice a difference after you eat dairy/gluten or drink too much? I know I do! I still get surprised when my body reacts certain ways to things and I know it has a lot to do with whatever I ate/did earlier in the day or even how I am feeling emotionally. I know this change for me has been a positive one because I have been feeling amazing these days. Getting so much sleep and enjoying a new environment has had a huge impact on my wellbeing. 

My suggestion is to give things a try and explore.  Go to the farmers markets and pick out a vegetable you haven't eaten before. My mom just reminded me about how much I love beet salad. I completely forgot about it! It’s so easy to make and it’s so damn good for you with all that iron and fiber.

What do you like to cook? Do you food prep at all? I tend to make things that taste better cold or are super easy to reheat. If you didn't know already, I am paleo.  That means I don’t eat grains, legumes, dairy and barely any sugar. There are more restrictions based on what you're looking to do, but that’s hard enough for me at the moment.  I will slowly add in organ meat. Restrictions are tough. Having an autoimmune disease is difficult! Food sensitivities/allergies suck! But, I know what is best for me and this way of eating makes me feel incredible!

Reply with ideas that you have or things you are wanting to try and I will create some easy recipes for you guys.

In love and health,

Marielle

10 Ways to Do a Sugar DETOX!!!!

We are all guilty of it. It's something we think we have under control, but it creeps in at work, at parties and in your morning coffee. I'm talking about SUGAR!

It comes in many different forms; fructose (fruits, root veggies, cane sugar and honey), glucose (naturally occurs in fruits and plant juices) and sucrose (table sugar).  Sucrose is the bad stuff you want to stay away from. The added sugar in our diets gives you no benefit and can negatively impact our health (causing inflammation). You should consume no more than 20g of added sugar per day (not including the 2-3 servings of fruit you should be eating as part of a healthy diet).

Focus on cutting out the bad stuff. Candy, fruit filled yogurt, bottles smoothies and juices, white bread, boxed cereal, granola, that creamer you put in your coffee, and any form of 'fake' sugar (equal/sweet 'n low). These 'foods' do not help you or your gut on a daily basis and can only lead to health issues if consumed too often.

Here are 10 ways to start cutting added SUGAR out of your diet:

1) Stick to the real stuff. I mean food that grows from the earth. Eat foods that you can buy at a farmers market. Stop buying anything packaged!!!

2) Cook at home. Making your own food is the best way to know what you're putting in your body and to better understand how certain things make you feel. You'll save more $ by cooking more at home. Put together a food prep day with your family and make it fun!

3) Read the label! Trust me. I've said this before and I'll say it again, if you don't know what is in the packaged 'food' product you're about to eat, your body won't know either. Digestion starts with your eyes. Pay attention to what your consume. 

4) Try to get 20g or less of added sugar a day.  One teaspoon = 4 grams of sugar. Think about this when you make your morning coffee or tea.

5) Staying hydrated with water helps keep you full for longer and flushes things out of your system. Aim for 8 or more glasses of water a day. Even more if you are active.

6) Stay active! Sweating helps your body get rid of toxins and burn extra calories.

7) Encourage a friend or family member to cut down on sugar with you! Having someone to challenge you will make you more responsible.

8) Sleep! Make it a priority. Sleeping helps your body rest and recover so that you have enough energy for the day ahead. This will be especially helpful when your energy lulls (usually in the afternoon) and you want to snack or binge.

9) Savor it! If you do have dessert, stick to 3 bites. Take your time when you eat something sweet. Remember we call them 'treats' for a reason.

10) Keep a healthy snack on hand. This will help you curb your desire for those cookies in the office. Try having some nuts or an apple. 

This will only make you healthier and happier =)

xo,

Marielle

How to cure the common cold :(

We all get sick. Yes, even healthy people like your doctor and health coaches get sick. It can happen to anyone!

The common cold can be caused by any of more than 200 viruses. Colds are often spread through touch or in close contact. If you shake, contact, or hold the hand of an infected person (they may/may not have symptoms) and then touch your eyes or nose, you are likely to get infected with the cold virus.  The best way to prevent a cold's transmission is to wash your hands for 20 seconds with warm water often (not with hand sanitizer which leaves you even more susceptible because it kills of disease fighting bacteria on your skin).

The cold virus can also be transferred through very close contact of a sneeze or cough. Colds are most contagious two to four days after original exposure (whether or not you have developed symptoms) which is when there is plenty of the virus present in nose and throat.

Once the cold virus enters your system, there's not much you can do to make it vanish. With everyone and I mean everyone getting sick this winter, here are some tips to healing if you have a cold already:

  1. Rest, rest rest...I don't think anyone (me or your doctor) can emphasize this more. Getting sick is a sign from your body that you need to slow down and take care of yourself. Sleep deprivation has shown to weaken the immune system, making you more susceptible to viruses. Aim for 7-9 hours a night depending on what you need. If you do want to move and do some exercise, walking or light yoga is helpful.
  2. Eat whole foods. I mean non packaged/fast food cr*p! You're body is looking for nutrients in this state of illness and nourishing your cells is the goal right now. Variety is key here. You want to get a range of vitamins and minerals from all sorts of protein, fat and fiber sources. Organic and seasonal are best, but do what you can.
  3. H2O...hydrate your body! Staying hydrated helps your body flush out toxins and excess mucus. Hot water, lemon water, tea, bone broth and/or soup. Add some fresh ginger to hot water for an added boost of immunity support!
  4. Meditate. Being mindful and meditation has been shown to reduce stress which is linked to most illnesses. Reducing overall stress from our lives can only be beneficial.
  5. Stay home. Yes, I know you need to work or go to the store, but if you're full blown sick (like this chic coughing her lungs out in my yoga class this morning) others would rather you stay home. This advice was not taken or literally everyone and their mother wouldn't have gotten ill this winter (which isn't even over yet). Please think about yourself and others when contagious. 

Also, please be sure to stay on top of taking proper supplements. If you need any recommendations let me know. Getting your vitamin levels checked every few months will help you know where to supplement. Help your body build your immune system to stay health all year long!

In love and health,

Marielle

 

5 Ways to Move Forward!

With the new year is upon us we all like to think ahead and get excited about planning what's next. Like taking a trip or maybe you're getting married. There are always big life events that make each year an event in and of itself. But what about the little things?! Like those goals that keep coming back every year and keep reminding us that we need to make this one particular change.

Every year, 81% of New Year's resolutions fail. How sad is that?!? 

I mean come on, we are all adults here (or I'd like to think we are). We can do this! We can put away the cookies and fit in a work out today. And most f-ing days for that matter. If it means enough to you, you'll make time for it. You know this to be so true so don't lie to yourself anymore!

Trust me that I am not where I thought I'd be going into 2017. I am in a better place but there are changes that I really want to stick this time around. I began looking in all of the areas of my life where I have not been succeeding. Why am I not leading the life that I want? I should be the epitome of wellness but I continue to let myself down. I have decided to take more responsibility for my overall well-being in this coming year. I am the only one who can make myself truly happy. But hey, I am not one to get offended if my friend slaps a cookie out of my hand because I'd do the same to her! Spend time with friends and loved ones that will be supportive of what you need. 

Trust yourself that you can make these changes once and for all!!!!

Here are 5 ways to reach your goals this coming year:

1) Think about what it is you truly want

Sit down with a pen and paper and consider what matters most to you present day. Set your intentions with the New Moon before the end of 2016. As the moon becomes full, your power of commitment grows as well.

2) Give yourself time

Stop thinking of a whole calendar year as the timeline for your goals. When you think of each task you've completed in your life, it didn't all happen within 365 days. Give yourself appropriate time frames. I suggest starting with monthly goals. It takes 21 days to change a habit so 30 days is enough time to commit to any change.

*Consider doing Whole30 with me!!! =)

3) Be confident!

Believe in yourself first of all! Be honest about your limitations and be open to the unexpected. Things are never what they seem at first. You will most likely surprise yourself in the end! ;)

4) See it!

Make a vision board! Put together ideas and things you see happening for yourself. Look at it everyday. See mine on instagram. It changes from time to time but it's a constant reminder that I believe in my work and the love I have for my life.

5) Manifest it!

Write it all down. Re-write it and read it when you feel like inspiring yourself. Remember why you wanted this thing so badly in the first place. 

With love and health,

Marielle

 

Taking care of yourself isn't selfish...

How often do you take time out of the day for yourself? If the answer isn't everyday, we need to talk. You're the most important person in your own life. Your health matters most, even if it doesn't always seem like that. I know the holidays are madness and your presence is required at more than one event, but remember that your health is still the most important thing. This is the perfect time of year to start fitting in time for you. Whether it's going to a yoga class or just staying up on meal prep, it's important to keep your motivation grounded and focused on yourself!

Wellness is a way of life that is based on being balanced, healthy and fulfilled in your everyday life. What daily activities do you do just for your mind and body?  . 

Everyday I have a list of things I do just for me to keep me healthy and happy all the time! It changes but these are the most important things for my wellness lifestyle. You may have you own ideas of what works for you. 

My 'wellness' list includes:  

  1. eating right
  2. working out
  3. getting enough sleep
  4. meditating

My task for you in the next coming weeks is to start making lists. Prioritize what you want to get done and tackle one major thing a day. Figure out what is the best way to get a workout in or start reading that book you keep saying you're going to finish. Make sure you enjoy whatever task you set your mind to. Be yourself in everything you do and it will come naturally. 

Planning ahead is the best way to get anything accomplished! 

Starting to think about resolutions for the coming year?! I know I am!!! Winter solstice is the perfect time to set the ground work for next year's goals that I know you are going to crush! Look out for a post coming soon about that =)

Let me know if you need help because making lists and staying organized are my favs! 

*hint... I use apps to get this stuff done and I put it all in a folder on my phone labeled "everyday" 

How do you stay organized and make sure you take time for yourself on a daily basis? Let me know what is your favorite way that helps you lead a healthier lifestyle. Reply to this email and tell me!

With love and health,

Marielle

5 Ways to Indulge Without Feeling Guilty!

Yes, you read that right!

When it comes to restricting yourself, it sucks to think about it. Trust me! I know we have all been there. Restricting yourself is not easy nor is it fun. During the holidays, I give you permission to eat what you want (as long as you don't have food sensitivity/allergy or are doing an elimination diet like I am (yay me!)). You're going to be surrounded by cookies, pies and cocktails and all in social settings. If you're anything like me, you have this plan about what you're going to avoid and what you'll stick to at parties. But, it all goes out the window and you tell yourself, you'll start once the holidays are over (New Year's resolutions here I come!).

But, here is a little secret, the weight gain in the winter isn't just from the few parties you indulged at but from the rest of the year living in an environment where food is available all day/every day. Please don't feel bad. We all do it. It's very easy to get off track.

It doesn't help that the holidays provide stress from all angles. You have to live by an 80/20 rule when it comes to eating. So 80% of the time you stick to what you know is good and healthy for you and 20% of the time you indulge and treat yourself. Diversity is key when it comes to food and health so try something new and keep the selection changing. Seasons have a wonderful way of showing you what your body needs at that time of the year. 

Now if your scale tips in another directions during the holidays, don't fret! You're human and enjoying yourself is literally the reason we are all here. Be happy. Don't get mad at yourself for eating too many cookies. If you have negative emotions when eating a certain food, its going to cause stress on your body. http://www.helpguide.org/articles/diet-weight-loss/emotional-eating.htm

5 ways to indulge without feeling guilty:

1) Eat the cookie. Just do it. You'll feel better. Yes, it's sugar and tasty and good. Just don't eat the whole platter. 

2) Make sure you're eating real/full meals every 3-5 hours. Stay satiated so you don't fill up on just stuffing and pie.

3) Eat an apple before going to that party. It will help you from reaching for the treats right when you get there.

4) Don't drink on an empty stomach. It's like sugar overload and you're body will respond better if you've eaten something beforehand.

5) Plan your detox ahead of time. Prep your kitchen with the healthy foods you need to feel better the next day and have cooked food handy in case you're hungover and can't go outside. 

*Being prepared is the best way to be successful when it comes to sticking with an eating plan.

Please let me know if you'd like to learn more about why I am doing an elimination diet during the holidays.

Digest your emotions with a plan for the new year by working with me =)

In love and health, 

Marielle xoxo

 

 

If you didn't go to the doctor, nothing would be wrong with you...

So, I wanted to give a you all a little background on myself in case you did't know how I got into the wellness industry.  We all have our own health issues, but I wanted you to better understand why I do what I do. 

When I was a kid, my mother cooked about 90% of our meals. We spent a lot of time in the kitchen and she was amazing at whipping things up from whatever ingredients she had on hand. I spent most of my time hungry though. Quite funny when you think about how kids these days are able to eat whatever, whenever. I'm the youngest of six (6) kids. We ate when she cooked. We were very active children and I don't remember not being outside running around. I have the scars on my legs to prove it! Breakfast was cereal of some sort which always left me hungry as soon as I got to school. And what child can wait until lunch without getting hungry?! This all led me to eating even more sugar once I got to school. I spent much of my teens and into college craving sugar like it was nothing. I didn't gain weight that easily and I had no idea about what was considered a 'healthy' meal anymore.

Living on my own in college had me eating whatever made me full until the next meal since I hated being hungry so much. Tons of bread and soda and cookies.  Needless to say, I was not well often and I had cold sores all the time from my weakened immune system.

Fast foward to graduating college in December of 2007, I had gotten my first job in the art world (I was an Art History major) and was so excited to move back to Southampton (where my mom was living again).  I had the least amount of stress I think I ever had since I could remember. Then towards the end of January, me eyes started twitching. Everyone, and I mean everyone, said it was just stress...if you clench your jaw often and hard enough you can effect the nerves in the eyes and cause twitching since 50% of your nerves go through your jaw. 

After 5 days, I decided to take myself to the emergency room after work. They had me see a neurologist the next day and I had a MRI a few days later. More and more tests, including a spinal tap, I was then diagnosed with MS. I literally had never heard of it before. I had no idea what that meant. I was beyond devastated. Being 23 with such a drastic and scary disease was traumatizing. 

Luckily I had my siblings, who were endlessly supportive of me and what I was going through. But, no one will ever know how you really feel. Sympathy is sometimes something you don't want to receive from someone. This was a lonely battle and still is to this day. Someone very close to me said "ya know, if you didn't go to the doctor, nothing would be wrong with you." That crushed me. 

I decided to listen to my doctor and take the medication. Which only made me resent having the disease in the first place. I didn't change my eating habits or my lifestyle because I thought 'well if this is just gonna be how it is then who cares'. I was at the point where fear made most of my decisions for me.

A few years passed and what I thought was another attack after falling during a skiing trip was actually just a concussion, but my new neurologist put me on a different drug (mind you, these are all injections you do yourself). They all make you feel like shit since they are chemicals. I totally get why some people need medication, I absolutely support it if it's the only option. I also decided to start studying nutrition at IIN and become a Holistic Health Coach.  Learning how to heal your body through food was something I knew I needed to try. I then saw a Kinesiologist who helped me balance my immune system and get off drugs. I have been off drugs for over four (4) years now! 

Don't get me wrong here, I am scared as shit to not have every possible weapon against this disease. I just know in my gut (where 70% of the immune system lives) that drugs are not for me. I have healed myself and continue to work on managing my health on a daily basis. There is literally not a minute that goes by that I don't think about how something is going to help/heal me. It may seem neurotic but it's not worrying so much as caring about myself.

I feel like in this day and age with all of the knowledge we have, I want to educate people how to take care of themselves from the inside out! To not live in fear! To know that making changes are sometimes the best things that they can do for their health and it's not as scary as you think.

That is where I stand today. I am here to educate you with the intention that you'll care more about your health issues and actually feel better after working with me.

Love yourself <3

xoxo,

Marielle

 

 

Are you listening?

Do you listen? Like, really listen? I mean to yourself, your thoughts and what your body is telling you? Do you take the time to let you body heal and care for it?

Every time I take a yoga class at the studio by my apartment, the instructor asks of to set an intention for the class. Something that's meaningful to ourselves. Lately, I've been actively listening to what my body is telling me more and more. So the other day, I chose my intention to be to listen more to myself and what my body needs from me.  The signs and symptoms I experience on a daily basis for what may be off or even right. 

Personally, I do feel as though I have more issues than most. Surprisingly, they don't really have anything to do with my MS. My body just likes to have an issue on a regular basis. From digestive distress (something I am working on harder than ever) to cold sores to UTI's. Can it just let up already? I'm getting kind of sick of being sick!

But, on a daily basis, I make sure I listen. I listen to the fact that my body needs rest, good/healthy fuel, exercise, brain stimulation and meditation. And ya know what, I am so thankful I can understand what she's saying to me. I'm thankful I pay attention and show my self love and appreciation and respect.

I am grateful for the body I have no matter what is wrong with her every day. <3

With Thanksgiving rolling around the corner, I have been thinking about this more and more. I feel as though people take their health for granted more times than not. They think their bodies are super heroes that are just going to magically heal themselves. While the human body is a miracle in and of itself, WE are meant to pay attention to its ailments and figure out a way to take care of it.

So I have an exercise for you to do. Don't worry, this one if not going to require any sweating!  One for your mind that will effect your body in a positive way. Each morning you wake up, list 3 things that you are grateful for. It can be anything you want. Just make sure that every morning, you make it 3 different things so you will start to realize how amazing you are! Say these things out loud, in a journal, or share them via text. 

This will help you for when it Thanksgiving comes, you'll show yourself so much love it won't know what to do! You can send a comment below with the list as well. I'd be thrilled to read what you have to say!

Sending my love,

Marielle

 

5 goal setting tricks that work!

Everyday you wake up, you check your phone and emails, see what you missed while sleeping (a necessary thing everyone should be working on every night). And what pops into your head? Everything you need/want to do for the day/week and sometimes month.  How do you prioritize? How do you get everything organized and done and feel productive at the same time?

Here are 5 tricks to make you get sh*t done:

  1. Make A List: Lists of any kind help you stay organized and keep track of your thoughts. A 'To Do' list comes in handy when you're trying to juggle a million things, like we all do...I know I do! For me, writing it down makes it more real and more likely to come to fruition. Seeing it on paper (even on my iCal) makes me more accountable. It sets a reminder for me to rethink why I may be doing something in particular. 
  2. Check things off: Goals can have many steps involved to finally reach the end result. Be realistic in what needs to be done. Set reminders and make yourself accountable. 
  3. Be a perfectionist: In your own way, make sure whatever you do, you do it to the best of your ability. That way, each time you complete a goal, you'll know it was worth it!
  4. Be positive: Always, always, always be kind to yourself! Set positive intentions every day for yourself and what you're working towards. Positive = healthy. People don't cheer at games for nothing. Be your own cheerleader! You can do it =)
  5. Give yourself time: Everything thats worth doing takes effort. Things take time and understand that goals make take longer than expected but don't give up on what you really want.

You are the force behind each and every goal you set, whether small or big. Be aware of your choices everyday. Don't hold back your dreams and desires to get what you want!!! 

Everything is up to you! And I know you can do it too =)

 

xo,

Marielle