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Summer is often a time of the year where many of us can really fall off track of our health and fitness goals. But summer is no excuse to not take care of our bodies. Here are 4 strategies that we can implement to reset our metabolism and successfully get rid of excess weight.

You can find all the info and links about this episode at https://holisticwellness.ca/episode66.

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • 4 simple ways to reset your metabolism for successful weight loss
  • Why you should quit snacking
  • Why you should eat an apple a day
  • The importance of drinking enough water
  • The things to consider when doing intermittent fasting
  • Simple strategies to help heal your adrenals

Key Takeaways:

  • If you take a 4- to 6-hour break between your meals, this allows your insulin levels to drop, which means you can burn more fat.
  • Apples contain lots of vitamins and minerals and help to lower cholesterol and uric acid. They also provide a lot of fibers that really help your body detoxify.
  • You should be drinking at least half an ounce of water per pound of your body weight.
  • Water really supports and speeds up fat loss.
  • When doing intermittent fasting, take into account your level of stress and your adrenal health.
  • When it comes to intermittent fasting and fasting overall, it will have a negative impact on your cortisol and your adrenal glands.

Action Steps:

The 4 Rules to Resetting Your Metabolism For Successful Weight Loss

  1. Stop snacking and focus on eating 3 meals a day.
  2. Eat an apple a day.
  3. Drink lots of water.
  4. Practice intermittent fasting.

Samantha said:

“When it comes to weight loss, when it comes to healing and supporting our body overall, we think that we need to swing the pendulum from A to Z and revamp everything… It’s all about the baby steps and the things that you can implement every single day.”

“Oftentimes, I feel like the easiest things are the things we overlook. We feel like because they’re so easy, they’re not going to have the biggest impact. But that couldn’t be farther from the truth.”

Thanks for listening!

Important Announcements:

Sign up for the Summer Edition of the Metabolic Reset Program! We welcome women from all over the globe to learn more and get to the root cause of their excess weight and address some underlying issues.

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Podcast Episode 66: Four Rules to Resetting Your Metabolism for Successful Weight Loss appeared first on Holistic Wellness.

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What are the stories and the excuses that you tell yourself? How can you step out of the limiting beliefs that are going on in the back of your head? Oliver Manalese shares how we can move forward into our future with power and possibility, and create a life with more joy, more freedom, more empowerment, and more satisfaction.

You can find all the info and links about this episode at https://holisticwellness.ca/episode65.

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • Self-care Mondays and why it’s important
  • What our excuses tell us about ourselves
  • How we can get past our excuses
  • Oliver’s one-liners and what they really mean
  • Going to Vipassana and Oliver’s takeaways from the experience

Key Takeaways:

  • To Oliver, Self-care Mondays is really about creating a day where we get to rest, recharge, relax, and slow down a little bit.
  • How you live your day is how you live your life.
  • It’s an important practice to visualize and have an idea of where you want to aim towards, like maybe a day or a week. Sometimes it’s not really helpful to look too far into the future because we might be dealing with really challenging situations where we’re really forced to grow and stretch.
  • When you give your word to something, deep down, if you betrayed your word, you know that your words are flimsy and that you can’t trust what you say to yourself. And that leaks into the other areas in your life.
  • When you break down what you did to sabotage your growth, it’s a lot of subtle, tiny things that descend you into hell.
  • As human beings, we need to feel that we’re useful, that we’re making a contribution, that we’re here for a reason, and part of that is having something to aim towards.

Action Steps:

  • Reinvent your relationship with Mondays.
  • Look to nature for answers and inspiration.
  • Spend some time vividly visualizing what you want for your life.
  • Take a good, hard look at your excuses.
  • Get intimate with the ways you sabotage yourself.

Oliver said:

“All meditation is, is you’re trying to understand the nature of your mind. And the nature of the mind is to constantly look forward and look backwards through time. It’s constantly trying to avoid this present moment.”

“We need to distinguish that there’s stress that we manufacture, that we make up. Because if you look at the half-life of your stress, it actually is gone within moments. But it’s us remanufacturing it… because we obsess over it in our heads.”

Thanks for listening!

Important Announcements:

Sign up for our business newsletter where I share all kinds of amazing strategies to help you become the expert and help you build an incredible social following and community.

And if you’re not yet signed up for our nutrition newsletter, make sure you do! Here is where we share incredible recipes and promos for the different programs we’re launching online, and all kinds of information on all things health, hormones, wellness, stress, self-care, weight loss, etc.

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Links to things I talk about in the show:

Past episodes mentioned that you shouldn’t miss:

More from Oliver Manalese:

Oliver’s Instagram (@olivermanalese)

Oliver’s Facebook

Oliver’s Website

The Oliver Manalese Show

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Podcast Episode 65: Overcoming Excuses, Honouring Your Word & Cultivating More Joy in Your Life appeared first on Holistic Wellness.

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As we approach summer, I think we’re all craving no-fuss weekday meals that can easily be thrown together and that don’t have us in the kitchen all night long. 

It’s all about capitalizing on that extra bit of daylight at the end of our work day and soaking up that sunshine. I mean…here in Ontario, we’ve waited for it all winter long, right? 

This one pan meal is not only simple and convenient but it’s also nutritious, hormone balancing and loaded with flavour. I think it makes the perfect no-fuss weekday meal! 

Enjoy it on its own or as a side dish, or my personal favourite, over cauliflower rice.

Did you know that cruciferous veggies such as broccoli actually help us to balance out our  hormones? It’s true. These foods help us to clear excess estrogen from our body. So, eat your broccoli ladies because it’s truly one powerhouse of a vegetable. 

Speaking of our hormones, we’re launching another round of our Metabolic Reset this summer. It’s going to be 8 weeks and we’re including tons of updated information, recipes and other goodies for you! 

As with most women, you might be suffering with hormonal imbalances such as low thyroid function, PMS, PCOS or menopause. Our 8 week high fat, low carb weight loss program is designed specifically for women so you can lose weight with ease and balance your hormones with delicious foods. 

It’s meals like this that you can enjoy in the Metabolic Reset program. One of the questions we’re often asked is, “what will I be eating?” Our answer? Food just like this! Delicious food. Easy to prepare food. Food that the entire family will love. 

So if you’ve been wanting to balance out your hormones and lose weight all without deprivation then get on our wait list here. 

This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness. 

Mongolian Beef & Broccoli Stir Fry
This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness.
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Ingredients
  1. 1 large grass-fed steak
  2. 3 Tbsp olive oil, divided
  3. 2 garlic cloves, minced
  4. 2 tsp ginger, grated
  5. 2 Tbsp Bragg’s all purpose seasoning (or extra Tamari)
  6. 1 Tbsp tamari
  7. 1.5 Tbsp coconut sugar
  8. 1/4 cup water
  9. 1 head of broccoli, cut florets
  10. 2 tsp rice wine vinegar
  11. sprinkling of sesame seeds, for garnish
  12. 1-2 green onions, thinly sliced
  13. pinch crushed red pepper, optional
  14. 2 cups cauliflower rice, optional
  15. sea salt
  16. black pepper
Instructions
  1. Remove steak from the fridge and let it come to room temp (about 30 min). Get a cast iron pan on the stovetop over medium heat.
  2. Pat the steak dry using paper towel and season generously with sea salt and pepper. Add 1-2 Tbsp olive oil to the pan.
  3. Sear steak in cast iron pan, about 3-4 minutes per side for medium cook (depending on the thickness of your steak).
  4. Remove steak from pan and allow it to rest.
  5. In the same pan, lower the temp and add 1 Tbsp olive oil. Add minced garlic, grated ginger and cook out for about 1 minute.
  6. Add Bragg’s all purpose seasoning, tamari, coconut sugar and water. Bring to a simmer for 4-5 minutes or until thickened.
  7. Add broccoli florets, cover pan and cook until bright green and slightly tender.
  8. Slice beef and add it back to the pan with 2 tsp rice wine vinegar for about a minute to coat it in the sauce.
  9. Portion out beef and broccoli and garnish with sesame seeds, green onion and pinch of crushed red peppers.
  10. Optional: serve over whole grains or cauliflower rice.
Holistic Wellness https://holisticwellness.ca/

The post Gluten Free Mongolian Beef & Broccoli Stir Fry appeared first on Holistic Wellness.

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Are you looking to boost your fertility? A nutrient-dense diet that’s full of antioxidants and vitamins and minerals along with an adequate intake of healthy fats and herbs will not only improve your overall health and cycle but also improve your chances of conceiving. Here are the 12 best foods and herbs to boost your fertility and optimize your hormones overall.

You can find all the info and links about this episode at https://holisticwellness.ca/episode64

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • The factors that affect your fertility
  • 12 foods and herbs that support fertility and hormonal health
  • Foods rich in omega-3
  • Quality fats
  • Eggs
  • Foods rich in folic acid
  • Leafy greens
  • Sunflower seeds
  • Bee pollen
  • Maca
  • Nettle
  • Turmeric
  • Red raspberry leaf
  • Dandylion

Key Takeaways:

  • Fertility goes beyond just having babies. It’s having a healthy cycle, not having ridiculous PMS symptoms, and regularly ovulating.
  • One in eight couples struggles with infertility.
  • Our bodies are extremely sensitive to our environments, especially when it comes to food.
  • Omega-3 helps support hormone levels.
  • Vitamin D is essential for supporting healthy ovulation.
  • Folate plays a crucial role during pregnancy.
  • Leafy greens provide you with a ton of vitamin E, calcium, and magnesium, all of which help to promote a healthy menstrual cycle.
  • Detoxification is essential to fertility because it helps aid the liver in metabolizing hormones better and ridding the body of excess toxicity.

Action Steps:

  • Rethink what you’re eating and change your diet to boost your fertility.
  • Keep your diet as clean and nutrient-dense as possible to really increase your chances of conceiving and increase your chances of supporting your health, your body, and your hormones long-term. What you do now with your hormones, your health, and your diet is going to be a reflection of what shows up in the next couple of years.
  • Consistently eat foods rich in omega-3, and increase your fat intake.
  • Consider supplementing with folic acid during pregnancy. Look for folate, or specifically the 5-methyltetrahydrofolate or the L-methylfolate or metafolin.
  • Include many detoxifying herbs and foods in your diet to ensure you’re eliminating toxic build-up, which could and may have an effect on your chances of conceiving.

Samantha said:

“Whether you want to get pregnant or not, we still want to remain fertile because it means our hormones are in check.”

“Make sure that you’re eating a clean whole foods diet, and your body and your health will benefit you greatly.”

Thanks for listening!

Important Announcements:

Join the Healthy Hormones for Women Online Program! We’ll load you up with the most amazing meal plans and recipes that will really support ovulation and menstruation and the different phases of your cycle. And all the recipes are delicious!

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Recommended Products:

  • Beekeeper’s Naturals

*Shop at the Holistic Wellness Shop. If you’re in Canada, you can order directly off of our shop page and use the coupon code save15 and get 15% off.

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post 12 Best Foods and Herbs to Boost Fertility and Support Hormonal Health appeared first on Holistic Wellness.

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Welcome to another Q&A episode! Listen in as I answer some of your questions and give tips on how to stay healthy despite working night shifts.

You can find all the info and links about this episode at https://holisticwellness.ca/episode63.

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Topics Discussed in this Episode:

  • My thoughts on breast implants and autoimmunity
  • What essential oils to use to create wasp and mosquito repellents
  • How to deal with adult acne
  • Tips on how to stay healthy despite working night shifts

Key Takeaways:

  • There is definitely toxicity in silicon and saline implants, and more women who have had breast implants are now choosing to take them out because they have been causing so much inflammation and pain. After doing so, these women are reported to experience a better quality of life and health.
  • There could be a lot of reasons as to why you have autoimmunity. It could be heavy metal toxicity, environmental exposure, and toxicity from implants among other things.
  • How to make a DIY bug repellant: In a small spray bottle, put 3 to 6 drops each of clove + lemongrass + geranium, and top it off with a small amount of water.
  • Fill a 2 to 3-ounce bottle, fill it with two-thirds of water, and add about 15 drops each of lavender + lemongrass + peppermint.
  • The biggest factors that contribute to inflammation are dairy, gluten, and sugar.
  • When your circadian rhythm is disrupted, you can end up craving more sugar and wanting to eat more because it can impact our insulin and cortisol levels.

Action Steps:

  • Pop a vitamin B1 before you go to where there are mosquitoes. There’s something in the B1 that gives off this aroma from your skin that deters them from biting you.
  • If you’re dealing with adult acne, eat anti-inflammatory foods and avoid dairy, gluten, and sugar.
  • If you’re working night shifts, make sure to schedule your sleep. Use blackout blinds and blue light blocking glasses.
  • Support your gut health by eating clean whole foods.
  • Incorporate a lot of relaxation and meditation in your daily life.
  • Spend some time under the sun and get vitamin D in.

Samantha said:

“Your wellbeing and our self-care has to go up to the next level when you are working a night shift because you really are flipping your circadian rhythm and it’s really unnatural for your body to be in that phase”

“Even though you may not have physical stressors going on in your life or psychological stressors going on in your life, the fact that you’re just working night shifts and you are up during the wee hours of the night, it is a stressor to the body.”

Thanks for listening!

Important Announcements:

Join the Healthy Hormones for Women Online Program! Experience all kinds of incredible results just from supporting your hormones and eating and supplementing in the right way. At the end of the day, we just want you to have happy, healthy, thriving hormones and vibrant health.

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Recommended Products:

  • doTERRA TerraShield Spray and Oil
  • Seabuckthorn Best Skin Ever (Living Libations)

*Shop at the Holistic Wellness Shop. If you’re in Canada, you can order directly off of our shop page and use the coupon code save15 and get 15% off.

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Podcast Episode 63: Breast Implants and Autoimmunity, Tips for Working Night Shifts, Healing Adult Acne and DIY Bug Repellent appeared first on Holistic Wellness.

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Are you someone who experiences short menstrual cycles? So many women ask me how they can lengthen their menstrual cycle, specifically their luteal phase. In this episode, I talk about how a short luteal phase impacts women’s fertility and overall health, as well as the strategies that you can implement to make it longer.

You can find all the info and links about this episode at https://holisticwellness.ca/episode62

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • What exactly is the luteal phase?
  • What are the 4 phases of a woman’s menstrual cycle?
  • How long should the luteal phase actually be?
  • What causes a short luteal phase?
  • How does a luteal phase defect impact fertility?
  • Why is progesterone called “the fat cat hormone” and why is it important?
  • What strategies can you implement to fix the problem of a short luteal phase?

Key Takeaways:

  • The luteal phase is the third phase of a woman’s menstrual cycle. It’s basically the time between the day after ovulation occurs and the day before the start of your period. It is during this time when progesterone levels will rise in your cycle and when fertilization and implantation occurs.
  • The luteal phase is the longest phase of your cycle. On average, it’s between 10 to 16 days long. If it’s consistently lower than 10 days, especially for more than three months in a row, you have what’s known as a short luteal phase or a luteal phase defect.
  • Not only does a short luteal phase affect your menstrual cycle as a whole but it really impacts your overall health and your fertility. The good thing is that this can all be fixed with lifestyle strategies, supplementation strategies, and nutrition strategies.
  • If you find that you are really moody and anxious and irritable pre-menstruation, this could mean that you have low progesterone levels.
  • Having healthy progesterone levels is so important because it keeps your estrogen in check. If you have estrogen dominance, this can lead to heavier, longer periods, as well as shorter periods, and more PMS symptoms overall.

Action Steps:

Strategies to support your progesterone levels and lengthen your cycle

  • Eat foods rich in vitamin C.
  • Include green, leafy vegetables in your diet every single day.
  • Make sure you’re getting your omega-3 fatty acids.
  • Supplement with a vitamin B complex.
  • Make sure you have adequate consumption of dietary cholesterol.
  • Supplement with selenium.
  • Supplement with phosphatidylserine.
  • Chart your cycle. It will give you so much information about your period and your hormonal health.
  • Try acupuncture. It’s great for hormonal imbalances, and many women report having more regulated cycles and increased fertility after doing weekly acupuncture sessions.
  • Lower your cortisol levels by regularly hanging out with your girlfriends.

Samantha said:

“The only way we really support and manage stress is by how we show up in our lives. So it’s really, really essential that you work on that piece as well as including the supplements and the diet.”

“When your progesterone is in balance, you are going to feel like you are a rock star.”

Thanks for listening!

Important Announcements:

Join the Healthy Hormones for Women Online Program! Experience all kinds of incredible results just from supporting your hormones and eating and supplementing in the right way. At the end of the day, we just want you to have happy, healthy, thriving hormones and vibrant health.

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Links to things I talk about in the show:

Recommended Products:

  • Liposomal Vitamin C (Designs for Health)
  • OmegAvail Hi-Po (Designs for Health)
  • OmegAvail Smoothie (Designs for Health)
  • B-Supreme (Designs for Health)

*Shop at the Holistic Wellness Shop. If you’re in Canada, you can order directly off of our shop page and use the coupon code save15 and get 15% off.

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Solutions for Low Progesterone and Lengthening Your Luteal Phase appeared first on Holistic Wellness.

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Did you know that toxins can have a direct impact on your weight? Clinical nutritionist and functional medicine practitioner Josh Gitalis dives into this topic to tell us more about obesogens, toxins, and how we can detoxify to gain optimal health.

You can find all the info and links about this episode at https://holisticwellness.ca/episode61.


Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • What are obesogens
  • The places where we can find these toxins
  • Endocrine disruptors and its effects
  • Strategies that we can utilize to detoxify
  • The channels of elimination
  • Where to start detoxifying your home
  • Infrared sauna for detoxing and sweating
  • Detox foods
  • The benefits of using mushrooms in blends and teas
  • The best strategies for supporting the immune system
  • Juicing: Is it good or bad?
  • How to avoid Alzheimer’s becoming your destiny when it runs in your family
  • Gluten or dairy: Which is worse?
  • Bloating problems and how to fix them

Key Takeaways:

  • Obesogens are chemicals that increase the number of fat cells created in the body as well as the amount of fat stored by the body.
  • One of the easiest ways for toxins to get into our body is by taking them orally.
  • We can have thoughts that are toxic and really cause sickness in our body.
  • When someone is overweight, the excess weight is not the problem, it’s just a symptom of the problem.
  • The infrared sauna is one of the most well-researched ways to detox. It’s amazing for getting out all sorts of fat-soluble compounds and even water-soluble compounds.
  • The only way to get rid of cadmium effectively is through sweat.
  • Foods that are great for detoxifying include raspberries, flax seed, broccoli sprout, cilantro, and parsley.
  • Mushrooms are amazing immunomodulators.
  • The most important thing for the immune system is sleep. If you’re not getting enough sleep, you’re more prone to colds and infections.
  • Sugar is a huge drain on our immune system. A couple of teaspoons of sugar can depress the immune system for up to 5 hours.

Action Steps:

Strategies to detoxify

  • Get rid of any toxins that could be coming into your body before you try to detox it. Get rid of all plastic as much as possible.
  • Make sure your food is as toxic-free and clean as possible.
  • Optimize the five channels of elimination.
  • Poo every day.
  • Pee multiple times a day.
  • Get rid of toxic thoughts.
  • Help your two internal cleansing systems, the liver and the lymph, to do their job.
  • Eat a diet with tons of color.
  • Detoxify your home.
  • Start with the bedroom. Open the window a little bit, have some indoor plants, get rid of the cell phones and the electric clocks, and get the blinds closed as much as possible. You can also get a natural mattress.

Josh said:

“I eat what’s right for me in that moment, at that time, based on what my body needs… I don’t subscribe to any one specific dogma. I don’t believe in labels when it comes to food because then people get bogged down by that label and it can prevent them from healing.”

“If you’re eating vegan or you’re eating paleo, you’re still eating and want to eat a ton of vegetables, which is really where all the power lies. And when in doubt, just eat broccoli.”

Thanks for listening!

Important Announcements:

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Links to things I talk about in the show:

Where you can find Josh Gitalis:

Josh Gitalis, Clinical Nutritionist and Functional Medicine Practitioner, runs a Toronto-based private practice, with a worldwide client base. He is a recognized expert in integrative healthcare, merging the best of functional medicine and integrative therapeutics. As a leader in his field, Josh has taught Clinical Nutrition for several natural health colleges and runs the Functional Nutrition Certification Program. He is the first Canadian nutritionist to become an Institute for Functional Medicine Certified Practitioner (IFMCP).

Josh’s Website

Josh’s Instagram (@joshgitalis)

Josh’s Twitter (@JoshGitalis)

Josh’s Facebook

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Podcast Episode 61 – Toxins Could be Making You Fat – All About Obesogens, Immune Health & Detox foods appeared first on Holistic Wellness.

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Did you know that toxins can have a direct impact on your weight? Clinical nutritionist and functional medicine practitioner Josh Gitalis dives into this topic to tell us more about obesogens, toxins, and how we can detoxify to gain optimal health.

You can find all the info and links about this episode at https://holisticwellness.ca/episode61.


Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • What are obesogens
  • The places where we can find these toxins
  • Endocrine disruptors and its effects
  • Strategies that we can utilize to detoxify
  • The channels of elimination
  • Where to start detoxifying your home
  • Infrared sauna for detoxing and sweating
  • Detox foods
  • The benefits of using mushrooms in blends and teas
  • The best strategies for supporting the immune system
  • Juicing: Is it good or bad?
  • How to avoid Alzheimer’s becoming your destiny when it runs in your family
  • Gluten or dairy: Which is worse?
  • Bloating problems and how to fix them

Key Takeaways:

  • Obesogens are chemicals that increase the number of fat cells created in the body as well as the amount of fat stored by the body.
  • One of the easiest ways for toxins to get into our body is by taking them orally.
  • We can have thoughts that are toxic and really cause sickness in our body.
  • When someone is overweight, the excess weight is not the problem, it’s just a symptom of the problem.
  • The infrared sauna is one of the most well-researched ways to detox. It’s amazing for getting out all sorts of fat-soluble compounds and even water-soluble compounds.
  • The only way to get rid of cadmium effectively is through sweat.
  • Foods that are great for detoxifying include raspberries, flax seed, broccoli sprout, cilantro, and parsley.
  • Mushrooms are amazing immunomodulators.
  • The most important thing for the immune system is sleep. If you’re not getting enough sleep, you’re more prone to colds and infections.
  • Sugar is a huge drain on our immune system. A couple of teaspoons of sugar can depress the immune system for up to 5 hours.

Action Steps:

Strategies to detoxify

  • Get rid of any toxins that could be coming into your body before you try to detox it. Get rid of all plastic as much as possible.
  • Make sure your food is as toxic-free and clean as possible.
  • Optimize the five channels of elimination.
  • Poo every day.
  • Pee multiple times a day.
  • Get rid of toxic thoughts.
  • Help your two internal cleansing systems, the liver and the lymph, to do their job.
  • Eat a diet with tons of color.
  • Detoxify your home.
  • Start with the bedroom. Open the window a little bit, have some indoor plants, get rid of the cell phones and the electric clocks, and get the blinds closed as much as possible. You can also get a natural mattress.

Josh said:

“I eat what’s right for me in that moment, at that time, based on what my body needs… I don’t subscribe to any one specific dogma. I don’t believe in labels when it comes to food because then people get bogged down by that label and it can prevent them from healing.”

“If you’re eating vegan or you’re eating paleo, you’re still eating and want to eat a ton of vegetables, which is really where all the power lies. And when in doubt, just eat broccoli.”

Thanks for listening!

Important Announcements:

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Links to things I talk about in the show:

Where you can find Josh Gitalis:

Josh Gitalis, Clinical Nutritionist and Functional Medicine Practitioner, runs a Toronto-based private practice, with a worldwide client base. He is a recognized expert in integrative healthcare, merging the best of functional medicine and integrative therapeutics. As a leader in his field, Josh has taught Clinical Nutrition for several natural health colleges and runs the Functional Nutrition Certification Program. He is the first Canadian nutritionist to become an Institute for Functional Medicine Certified Practitioner (IFMCP).

Josh’s Website

Josh’s Instagram (@joshgitalis)

Josh’s Twitter (@JoshGitalis)

Josh’s Facebook

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post Podcast Episode 61 – Toxins Could be Making You Fat – All About Obesogens, Immune Health & Detox foods appeared first on Holistic Wellness.

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Do you want to live the best life ever? Here are 12 strategies that can help you achieve that, through optimizing your energy and supporting your hormones.

You can find all the info and links about this episode at https://holisticwellness.ca/episode60

Click here to Listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • 12 strategies for optimizing your energy, feeling your best, feeling balanced and whole, and supporting your hormones
  • Tips that will support you on your health journey to feeling your best and looking your best
  • Why goal setting or soul setting is important
  • Intermittent fasting: when it’s good and when it’s bad
  • The kinds of supplements you should consider getting
  • The benefits of drinking lemon water
  • Why you should cut out snacking
  • Why you should mind your gut
  • Healthy desserts
  • What to do to “unplug”
  • Moving past mistakes and forgiving yourself
  • What self-love is really all about

Key Takeaways:

  • When it comes to goal setting, what is it that you really want to achieve? Whatever it might be, it’s really important to get started with setting out a clear plan and having some real concrete goals in place.
  • Having a timeline for achieving your goals can create the urgency that you need to accomplish them.
  • Soul setting is asking yourself: What is it that your soul really desires? What is it that you need more of in your life? What is it that you need to let go of?
  • Implementing intermittent fasting is a wonderful strategy especially if you really need to support weight or blood sugar issues and insulin resistance, but not if you’re dealing with a lot of stress and adrenal issues
  • Supplements are never going to be the master-fixer of all things. They’re not going to work as well if you don’t have the right lifestyle in place.
  • Lemon is not a miracle cure, but it’s definitely loaded with vitamin C, lots of phytonutrients, and citric acid. Drinking lemon water is a simple and basic way to support liver detoxification.
  • Minding your gut health and cultivating a healthy microbiome helps to reduce your cravings and supports your digestive system overall.

Action Steps:

The 12 Strategies You Can Implement

  1. Set goals and accomplish them. And set a timeline for achieving those goals.
  2. Plan ahead and be ready. It’s really important that when you have a health goal to achieve, that you become strict with yourself, stick to your goals, and plan ahead. Spend time mapping out different restaurants and places in your area that serve fresh, healthy, delicious food.
  3. Eat a healthy satiating breakfast. Make sure that it’s PFF-approved or that it’s the right blend of protein, fat, and fiber. And if you’re rushing in the morning, plan your breakfast the night before.
  4. Get your supplements in. Consider supplementing with fish oil, probiotics, protein powders, vitamin D, and magnesium.
  5. Drink lemon water.
  6. Cut out snacking. The more you eat throughout the day, the more you spike your blood sugar. Instead, focus on eating three balanced meals a day and getting in lots of water in between meals.
  7. Get your greens and salads for lunch.
  8. Get your omega-3s. But make sure to avoid tuna.
  9. Make sure you have a healthy gut.
  10. Make sure the desserts you’re having are healthy desserts.
  11. Unplug. Give your mind a break. Do things that truly feed your soul.
  12. Move past mistakes. Don’t let your negative self-talk take over.

Samantha said:

“You have to forgive yourself for what you’ve done in the past. What you do now and what you do moving forward does not have to be a representation of what has happened in the past. So give yourself that clean break, that clean slate, and just move forward.”

“In any stage of a new, healthy lifestyle, there’s going to be obstacles; you’re going to mess up; you’re going to make mistakes. But that doesn’t mean that you have to give up. It’s a temporary thing, and the temporary mistake doesn’t have to be an ongoing mistake.”

Thanks for listening!

Important Announcements:

If you want to join the 14-Day Spring Detox Program, it’s the LAST DAY of registration, so make sure to click on the link before it’s too late!

Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.

Links to things I talk about in the show:

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

The post 12 Strategies for More Energy, Better Hormonal Health, Weight Loss and More Ease in Your Life appeared first on Holistic Wellness.

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