We will be training for our first event starting January 14th!
Running Over Cancer 5k
March 11, 2018 @2:30pm
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All virtual clients now have access to our new telehealth platform!!
Healthie is an easy-to-use web and mobile platform that allows you to better connect with your provider and track your health.
Self monitoring is one of the most powerful tools to help us make lasting changes. Healthie allows you to track your food and metrics which connects directly with me. Here’s a quick overview of the capabilities within Healthie’s platform, which you can access either on the mobile app or on your computer
1. Photo food logging- snap a pic and you’re done. I’ll be able to review and comment (I’m not looking for perfection, no pressure here!)
2. Metrics tracking- weigh in at home (first thing in the morning) and record it in the app.
3. Message me whenever you need with a safe and secure connection.
4. Schedule, cancel or reschedule appointments on your own (and receive reminders).
5. Share and receive documents- I’ll be sharing some handouts along the way, they’ll stay here in one safe place to view at any time.
6. Video chat with me through your mobile app or your computer
21 Days to a Healthier Life includes:
-Have you been up and down the diet rollercoaster?
-Would you like to lose weight and keep it off without “dieting” or feeling deprived?
-Do you struggle with cravings?
-Do you lack energy in the morning, afternoon, or night?
-Do you struggle with moodiness?
-Are you looking for a better way to manage stress?
-Do you need help staying on track while achieving your wellness goals?
If you answered YES to any of the questions above then this program is for you!
In this program, we will cover:
Monday: Weight Management (Real Food Every Meal)
Tuesday: Cravings (Mindful Eating)
Wednesday: Energy and Mental Clarity
Thursday: Emotional Balance (Eating Without Fear or Guilt)
Friday: Stress Management (Self Care and Relaxation)
Saturday: Mindset for Success
Sunday: Progress Check
Special Price: $45.00
To register, please fill out form below or visit squareup.com/store/excelsiorhealth:
Winter is coming to a close. The frigid air will be replaced by abundant sunshine and the short days will transform into longer ones with fragrant blooms all around.
The cold months tend to leave quite a mark on us. With the holidays all packed into a few short months, the over-scheduled day planner, and the sweets we couldn’t say no to – our lives could use a little tidying up as we transition into Spring. After all, all of nature is about to bloom and rebirth – why not follow suit?
I have just the thing for you.
Introducing…a fun and holistic approach at Spring Cleaning!
This fun and interactive program will help you reset, reevaluate, and recharge for the upcoming season.
We will cover areas like:
Detoxing your mind
Detoxing your space
Detoxing your relationships
Detoxing your routines
Are you ready?
Join us on June 1, 2015 for online group coaching or get started now and work at your own pace with your Self Study workbook style program
Program Price: $35.00 for Group Coaching
$20.00 for Self Study
Please fill out form below and you will receive an invoice to confirm registration.
When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food.
Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?
Food Focus: Quinoa
Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.
It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.
For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.