TEN FOODS TO MANAGE ANXIETY YOU SHOULD CHECK OUT

General anxiety disorder is one of the most common types of mental health issues, affecting 40 million adults in the United States alone. Anxiety can be caused by many things, from stressors at work to the foods we eat, and it manifests in different ways in the body, including emotional and physiological symptoms. There are also many avenues one can take to manage these symptoms, ranging from prescribed antidepressants to a daily jog to release endorphins. However, one of the strongest paths to explore is proper diet. Read More
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Can we PLEASE rename Breast Cancer Awareness Month!!!


Every October, I wish that we could rename it Breast Cancer Prevention Month! As a survivor myself, I want to EMPOWER people and not let FEAR rule the day. So here are my Top 10 Breast Cancer Prevention Tips.

  1.  Increase consumption of veggies! 8-10 servings per day. Get as many colors as possible - especially greens….. Take my RAINBOW EVALUATION to get a baseline.
  2. Fiber up! 35g per day (veggies, fruits, beans, nuts, non-gluten grains)
  3. Have protein at every meal – think “clean” and “lean”! 3-4oz
  4. Boost good fats/Omega3’s (olive, coconut, ghee, avocado, nuts, wild salmon, grass-fed beef) to decrease inflammation!
  5. Kick the SUGAR habit!!! And avoid the other white stuff too – white flour, white rice, and pasta. Use fruit to satisfy your sweet tooth! Remember, sugar feeds cancer…..
  6. Watch your alcohol! One glass of wine a day increases your risk of breast cancer by 40%!!! Yes, you read that correctly. Alcohol every day challenges your liver’s ability to metabolize your estrogen…. Stick to three glasses of wine per week.
  7. Go Clean & Green – Avoid Toxins where you can! Filter your water, eat organic food, buy non-toxic cleaning and body care products. Check out www.ewg.org to work on this. These toxins are hormone disrupters!
  8. Check your Vitamin D level! 50-90 is the current recommended range to prevent BC. Take my VITAMIN D EVALUATION to assess your level and get a blood test. While you are at it, check your CRP which is a measure of inflammation.
  9. Manage your STRESS better! You have to start somewhere so how about getting some help from an app? Check out HeadSpace. 
  10. Get great SLEEP – if you are not getting great sleep, take the time to figure out why! That's ten, but we can't forget EXERCISE!

If you need individual support to implement these lifestyle changes, please contact me for private coaching. I would be happy to help you make these changes with ease!

Note -  The RAINBOW EVALUATION and VITAMIN D EVALUATION are fillable PDFs, so simply fill them out and save with your name and date and e-mail it back to me.

Be well,

Kathy


Kathy Beach, NBC-HWC
Health Coach & Cancer Wellness Coach

kathybeach@integrativehealthmanagement.org


 


 

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WHAT FOODS ARE HIGH IN LECTINS? – 12 FOODS TO CHECK OUT

Lectin is a type of protein found in all plant foods. Lectins are considered an “anti-nutrient,” which means they prevent the absorption of certain nutrients. You’re probably thinking, “That’s terrible! Why would I want to eat anything that contains anti-nutrients?” Before you ban lectins for life, let’s explore why these anti-nutrients exist and how their benefits may outweigh the consequences. Read More
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TO TAKE CARE OF OTHERS, YOU MUST FIRST TAKE CARE OF YOURSELF

COVID-19 has impacted our lives in significant ways - you may be working from home, experiencing financial hardship, or even grieving the loss of a friend or relative. Or perhaps you’re living with people you love, but after all of this time at home, you’re feeling everything but love for them! Cabin fever is real and we are here to support you in maintaining healthy, happy relationships. Read More
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HOW LONG DOES IT TAKE FOR YOUR BODY TO ADJUST TO EATING HEALTHY?

A healthy and diverse diet can help your body feel and perform at full capacity. However, it takes time for your body to begin feeling noticeable effects of a diet rich in micronutrients, macronutrients, and whole foods. The body will “communicate” how it’s adjusting to your improved diet changes, which can look like weight loss, improved skin, better digestion, and higher energy levels. Read More
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FIVE WAYS TO BE KIND TO YOURSELF AND OTHERS

Kindness is more than doing a favor for a friend or giving a portion of your paycheck to charity. Kindness is the quality of being loving, genuine, and empathetic – and spreading this energy into every area of your life. But in order to really show kindness to the world, you must first be kind to yourself, which begins with taking care of yourself and your personal needs. Read More
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MEN HAVE HORMONES, TOO: THE IMPORTANCE OF TESTOSTERONE IN HEALTH AND WELL-BEING

When you hear “hormone health,” you may automatically think of the cyclical nature of women’s hormones and the many health issues that stem from hormonal imbalances. Men have hormones, too, and it’s important to include men in the discussion around proper hormonal health and preventing hormonal imbalances. Read More
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OPTIMIZE YOUR BRAIN HEALTH: FIVE PHYSICAL, MENTAL, AND LIFESTYLE TIPS FOR A HEALTHY BRAIN

Believe it or not, your brain is always changing and adapting. Your brain is hard at work each day, constantly synthesizing information and adapting in response to new experiences. This adaptive quality is known as the brain’s plasticity, or ability to strengthen and fine-tune its functions in response to external stimuli. Read More
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TEN WAYS TO START AN AT-HOME WORKOUT ROUTINE TODAY

Ready to start making the most of your training at home? There are so many ways to start or spice up your routine by shifting your perspective and making full use of what you have at home. As many gyms and studios remain closed, a solid at-home workout regimen can bring some normalcy and relief to your daily schedule. Read More
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A BEGINNER’S GUIDE TO MINDFUL MEDITATION: FIVE TIPS FOR STARTING A MEDITATION PRACTICE

By dictionary definition, meditation means to reflect, ponder, or contemplate. But these actions can look different from person to person, and as such, meditation is much more. Read More
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HEAL ~ ENERGIZE ~ THRIVE

©2015 Kathy Beach, MS, ATC Health & Nutrition Coach. All rights reserved.