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

 

 

Vacation & Stress

How many of you take vacations? What does it mean to you? Where have you gone that has changed your life?

Me, I try to take vacations but life gets in the way and well $ is always an issue because I'm trying to make strides in other areas of my life and feel like vacation of something that is a reward. Someone once told me that "the only difference between you and someone else is your experiences." What a profound and positive way to look at the world and each other! No one is better than the other. We all have different experiences that make us who we are.

I just got back from Greece. We (my bf and I) went for a wedding and it was purely magical. Being on a tropical island (even though I grew up on LI and the beach) changes you. What I learned from this vacation is what I add to my personal experiences in life and it has changed me for the better! I now see why people travel all the time. Not only did I learn about myself and the cultures, I let myself be fully present.  

The lack of stress I had made me realize a lot about what I think is "normal" for me back home. As you can guess, I have my own health issues that I deal with outside of helping you with yours.  The most profound lesson I realized while being away is my stress levels have been messing with my gut health. Yes, yes I know, how did I not know this already?! I did. To an extent. What I'm trying to explain is that until you remove yourself and really look at your current situation, you may not truly understand what the underlying causes of your health issues are. I would not have figured out that I need to learn more ways to destress in order to feel my best.

*Some tools that I will use to manage my stress better are:

Yoga
Meditation
Vision boards
Writing down what is causing me stress and addressing it

What tools do you use to manage your stress? What has vacation taught you that has made you who you are?

In love & wellness,
Marielle
 

 

Working out

Hi there! How does everyone spend there busy days? Do you fit in a workout? Is it a priority for you? How often do you workout?

I ask because it's very important to take care of yourself. Working out, whatever form you so desire, is a way to show love to your body and mind. It should bring joy to your life and a smile to your face when you've completed that #fbg or #bbg f-ing hard workout! 

I feel immensely stronger and proud of myself for commiting to something that only improves my wellbeing. 

One of my most important mantras in life is to love yourself. Whether you're not where you want to be or sh*t is just going down and nothing is going right, you yourself are important enough to take care of yourself. Enlist your loved ones and friends to help show you. Get a workout buddy to make your goals more achievable!  

One summer, while working out sporadically with my best friend, I lost a lot of weight without even realizing it. And ya know what, it's because I was having fun doing it.

Find something you love to do and do it for the love of yourself. Be kind to your body.

Wellness starts with you 😘