We all have big dreams and long to-do lists but why is it that some people are so good at actually accomplishing things, while others constantly feel like they’re struggling to catch up? Read More
Friday, Jul 29, 2016
Have you ever wondered if those little tubs of hummus you find at the grocery store are actually healthy for you? Hummus is marketed as a healthy snack option, but is it really? Read More
Thursday, Jul 7, 2016
Summer is a busy time of year with travelling, flying, parties, BBQs, or family gathering. It is easy to slip off the wagon and compromise our health goals. I have some life-saving tips for you!
It is the season when we enjoy light cooking, salads, grilling, and gathering around food with family and friends... or eating out while exploring new places.
How do you stay healthy when eating out?
• At the restaurant, opt for simple foods: side of vegetables, salads, soups, grains, grilled protein. Ask for low sodium, half dressing or on the side. Stay away from the bread, butter, dips, sauces, fried foods and drinks. To reduce portions, share a dish and bulk up with side dishes or salads. My kids often share a dish for two. Take leftover food home for your next meal.
• When going to a party, eat a light snack before heading out such as fruit or raw vegetables dipped in hummus, so you are less inclined to raid the buffet. Offer to bring a dish. At least there will be one healthy option you can have! Go for light and simply prepared dishes, such as raw vegetables, fruit, salads, side vegetable dishes, grilled protein, legumes and whole grains. Stay away from anything drenched in mayo, fried, sugar-ladden or processed. Choose red wine and sparkling water, over cocktails and sodas to reduce sugar consumption.
• When on the go, stock up on healthy snacks like cut-up vegetables, fresh and dried fruit, hummus, nuts, seeds, granola bars, and crackers. Pack your food in non-leaching containers like paper, glass, china, or stainless steel to avoid toxin exposure.
• When travelling by plane, bring all your snacks and meals. The meals they offer on the plane are dead food, full of unhealthy ingredients, refined carbs, fats, sodium and sugar that can only make you feel bloated and tired, while lengthening your jet lag recovery. I usually pack fresh fruit and chopped vegetables in ziploc bags, trail mix, oatmeal, lentil salad and hard-boiled eggs, as well as tea bags.
• Stay hydrated! We often confuse hunger with thirst.
Generally, locate the local health food stores or farmers markets before arrival and plan your trip accordingly, so you don’t have to give in to the fast food restaurants planted everywhere.
When you are dealing with food sensitivities, aside from wanting to eat clean foods (think organic, non GMO, no additives), do your homework and research ahead of time. Check the menu online, call the restaurant and verify that they know how to handle food sensitivities and cross-contamination. Nothing worse than spending money on a meal that will make you sick for days on.
My favorite search for restaurants and other businesses is Yelp. I type in my criteria: organic, gluten free, price, location, etc. and select a place based on the reviews, menus and photos. A picture often speaks louder than words! I am pretty active on Yelp, so feel free to check my 100+ reviews under my personal Yelp profile: Alexandra Le Ny
Hopefully these tips will help you stay healthy when traveling and leave you with a positive experience!
For more information, please consult with me.
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com/health-coaching/Home.html
https://www.facebook.com/healthcoachingalexandraleny
https://instagram.com/alexandraleny/
http://www.pinterest.com/alexandraleny/
http://www.yelp.com/biz/alexandra-le-ny-health-coaching-san-ramon
Thursday, Jun 30, 2016
Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More
Wednesday, Jun 15, 2016
Despite all the precautions I take when eating out by choosing restaurants who pride themselves in using local, organic, sustainable ingredients and offer gluten-free options, I recently suffered from gluten exposure. I got "glutened" through cross-contamination at one of my favorite restaurants. Aside from the immediate reaction (tongue swelling, bloating, cramping), I also endured various side effects (headache, acne, fatigue, insomnia, etc.) for many days afterwards, which lowered my immunity to the point of catching a nasty cold days later that I am still recovering from.
To counter-act the damaging effect of gluten on my guts, my favorite go-to cures include Nature's Way Charcoal, Activated
right after exposure, to first remove the poison or offender. I wait a couple of hours since charcoal absorbs everything on its way, and then take 3 pellets of homeopathic Boiron - Histaminum Hydrochlo 30c, 30c, 80 pellets
and Bluebonnet Super Quercetin - 90 Vegetarian Capsules
. Over the following days, I drink anti-inflammatory Pukka Herbal Teas Three Ginger Caffeine Free, 20 Count
and Numi Organic Tea Turmeric Blends Sampler (Pack of 3)
teas, and Traditional Medicinals Teas Organic Throat Coat Tea, 16 Bags
which contain licorice, marshmallow root, slippery elm. I take plenty of Garden of Life Primal Defense ULTRA, 60 Capsules
, Garden of Life - Omega Zyme Ultra Ultimate Digestive Enzyme Blend
and Nordic Naturals - Ultimate Omega, 1000 mg, 60 softgels
. I also add NOW Foods L-Glutamine Pure Powder, 1-Pound
, NOW Foods - Chlorella Pure Powder Certified Organic
, Now Foods, ORGANIC SPIRULINA POWDER, 1LB
and Lily Of The Desert - 100% Organic Whole Leaf Aloe Vera Juice - 32 oz.
in my smoothies, drink bone broth, green juice and soups and get plenty of rest. How do you cope with the symptoms?
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com/health-coaching/Home.html
https://www.facebook.com/healthcoachingalexandraleny
https://instagram.com/alexandraleny/
http://www.pinterest.com/alexandraleny/
http://www.yelp.com/biz/alexandra-le-ny-health-coaching-san-ramon
Friday, Jun 3, 2016
Looking for summer recipes that will help you cool down on hot summer days?
Aim for ingredients that have a cooling energy such as celery, coconut, citrus, cucumber, mint, strawberry, tomato, watermelon, etc. Prefer raw foods over cooked foods and definitely stay away from hot, fried and spicy foods.
Here is a list of my favorite summer recipes (from my website):
BREAKFAST
- Blueberry Muffins
- Chia Pudding
- Coconut Yogurt
- Seed Bread
STARTERS
- Eggplant Dip
- Hummus
- Kale Chips
- Pesto
ENTREES
- Cauliflower Rice
- Citrus-Herb Chicken
- French Lentils Salad with Beets & Fennel
- Frittata
- Greek Salad
- Mediterranean Zucchini stuffed with Beef
- Mexican Quinoa Salad
- Pasta with Pesto & Zucchini
- Polenta with Basil & Sundried Tomatoes
- Quinoa & Chickpea Salad
- Quinoa Sushi-style
- Salmon Tartare
- Sardines & Grilled Vegetables
- Shrimps, Kale & Shiitake Asian-style
- Spiralized Zucchini
- Tabbouleh
DESSERTS
- Banana Ice Cream
- Berry Chia Jam
- Berry Crumble
- Chocolate Mousse
- Raw Almond Balls
- Raw Bites
DRINKS
- Berry Smoothie
- Carrot Juice
- Chocolate Shake
- Green Juice
- Hemp Milk
- Lemon Water
- Tropical Smoothie
Stay cool :)
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com/health-coaching/Home.html
https://www.facebook.com/healthcoachingalexandraleny
https://instagram.com/alexandraleny/
http://www.pinterest.com/alexandraleny/
http://www.yelp.com/biz/alexandra-le-ny-health-coaching-san-ramon
Monday, May 30, 2016
I am not a smoothie kind of girl. It may shock you to hear it from a Health Coach, but I prefer to chew my food and drink my liquids.
In my culture, we sit down at every meal and make it a ritual. It is a social thing, a time for ourselves or to connect with other human beings. We don't drive, work, phone, text, read or watch TV while eating. Besides distraction interferes with digestion. When you practice mindful eating, you feel satisfied, satiated and you digest well. For optimal nutrient absorption, foods are always best eaten in their whole form and well-chewed, so they can be processed by your digestive enzymes.
I only use my Vitamix
to make a berry smoothie to sneak other liquid or powdered supplements such as chlorella and spirulina powders (since they taste gross alone!) and to get my daily dose of high-antioxidant berries, especially when they are hard to find in the winter. I typically buy them organic to avoid pesticides and frozen since they are more economical. I also like to make occasional treats like a tropical smoothie on a hot summer day or a decadent superfoods hot cocoa in the winter.
Unless you are always on the go, skip meals (which is a terrible “no” for blood sugar and weight loss) or don't eat enough vegetables & fruit, there is no need for a daily smoothie. If you do, be careful if you like to mix fruit & veggies together, they are not the best food combination, and can often lead to bloating, gas and discomfort if your digestion is sensitive. Fruit should be eaten alone or they will ferment in your digestive tract and you can imagine the rest. When sweetening your smoothie, stick to fresh or dried fruit.
I just saved you $400 from buying a fancy blender or from grabbing a daily smoothie to work that you can now invest in coaching sessions ;)
For more information, please consult with me.
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com/health-coaching/Home.html
https://www.facebook.com/healthcoachingalexandraleny
https://instagram.com/alexandraleny/
http://www.pinterest.com/alexandraleny/
In my culture, we sit down at every meal and make it a ritual. It is a social thing, a time for ourselves or to connect with other human beings. We don't drive, work, phone, text, read or watch TV while eating. Besides distraction interferes with digestion. When you practice mindful eating, you feel satisfied, satiated and you digest well. For optimal nutrient absorption, foods are always best eaten in their whole form and well-chewed, so they can be processed by your digestive enzymes.
I only use my Vitamix
to make a berry smoothie to sneak other liquid or powdered supplements such as chlorella and spirulina powders (since they taste gross alone!) and to get my daily dose of high-antioxidant berries, especially when they are hard to find in the winter. I typically buy them organic to avoid pesticides and frozen since they are more economical. I also like to make occasional treats like a tropical smoothie on a hot summer day or a decadent superfoods hot cocoa in the winter. Unless you are always on the go, skip meals (which is a terrible “no” for blood sugar and weight loss) or don't eat enough vegetables & fruit, there is no need for a daily smoothie. If you do, be careful if you like to mix fruit & veggies together, they are not the best food combination, and can often lead to bloating, gas and discomfort if your digestion is sensitive. Fruit should be eaten alone or they will ferment in your digestive tract and you can imagine the rest. When sweetening your smoothie, stick to fresh or dried fruit.
I just saved you $400 from buying a fancy blender or from grabbing a daily smoothie to work that you can now invest in coaching sessions ;)
For more information, please consult with me.
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com/health-coaching/Home.html
https://www.facebook.com/healthcoachingalexandraleny
https://instagram.com/alexandraleny/
http://www.pinterest.com/alexandraleny/
Wednesday, May 11, 2016
Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More
Wednesday, Apr 27, 2016
Our skin is our largest organ and we need at least 6-8 glasses of water daily for our body to perform optimally. The problem is that our “clean water” is infused with chlorine (or chloramine, depending on where you live), fluoride, heavy metals, and VOCs, which are known to cause disease including cancer, Alzheimer, Parkinson.
If you want to optimize your health and prevent disease, you need to reduce your exposure to toxins. These are essentially found in our food supply, our hygiene products, our house cleaning products, household items sprayed with fire retardants, silver amalgams, EMFs, and the air we breathe.
The water you use for showering, bathing, washing dishes, cooking, and drinking is likely to be contaminated with pesticides, herbicides, and other toxins (heavy metals, chlorine, fluoride, VOCs, etc.). If you suffer from thyroid issues, it is especially important since chlorine and fluoride block the absorption of iodine by the thyroid. The same goes for Alzheimer and Parkinson diseases, since heavy metals are known to interfere with brain function.
I recommend investing in a good water filtration system (carbon filter or reverse osmosis) that is NSF-certified for your home to ensure that you are drinking the purest water possible. You can choose a whole-house filtration system. A less invasive and more affordable option would be a counter or under-counter system for your kitchen sink.
Did you know that we absorb more water by taking a shower or bath, than through the water we drink daily? Consider installing a shower filter, because once these toxins found in your tap water are heated and become airborne in your shower, they cause more damage to your body through your skin and lungs, than from drinking unfiltered water.
Water is essential for our body to function optimally, so aim for 8 glasses of filtered water daily either plain, or with a squeeze of lemon or lime, a dash of fruit juice, some cut-up fruit to infuse the water, or in the form of herbal teas. Take a metal water bottle everywhere you go and set an alarm on your cell every hour as a reminder to stay hydrated.
For more information, please consult with me.
If you want to optimize your health and prevent disease, you need to reduce your exposure to toxins. These are essentially found in our food supply, our hygiene products, our house cleaning products, household items sprayed with fire retardants, silver amalgams, EMFs, and the air we breathe.
The water you use for showering, bathing, washing dishes, cooking, and drinking is likely to be contaminated with pesticides, herbicides, and other toxins (heavy metals, chlorine, fluoride, VOCs, etc.). If you suffer from thyroid issues, it is especially important since chlorine and fluoride block the absorption of iodine by the thyroid. The same goes for Alzheimer and Parkinson diseases, since heavy metals are known to interfere with brain function.
I recommend investing in a good water filtration system (carbon filter or reverse osmosis) that is NSF-certified for your home to ensure that you are drinking the purest water possible. You can choose a whole-house filtration system. A less invasive and more affordable option would be a counter or under-counter system for your kitchen sink.
Did you know that we absorb more water by taking a shower or bath, than through the water we drink daily? Consider installing a shower filter, because once these toxins found in your tap water are heated and become airborne in your shower, they cause more damage to your body through your skin and lungs, than from drinking unfiltered water.
Water is essential for our body to function optimally, so aim for 8 glasses of filtered water daily either plain, or with a squeeze of lemon or lime, a dash of fruit juice, some cut-up fruit to infuse the water, or in the form of herbal teas. Take a metal water bottle everywhere you go and set an alarm on your cell every hour as a reminder to stay hydrated.
For more information, please consult with me.
Tuesday, Apr 26, 2016
You probably already know that physical activity is key to good health, but are you actually integrating movement into your daily routine? Read More
