alexandraleny

Friday, Jun 3, 2016

Cool Down with Foods on Hot Summer Days

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.”

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alexandraleny

Monday, May 30, 2016

Smoothie or not Smoothie?

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/
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Integrative Nutrition

Wednesday, May 11, 2016

The Only Productivity Tool You Need

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

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alexandraleny

Wednesday, Apr 27, 2016

Is Your Water Clean?

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.

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Integrative Nutrition

Tuesday, Apr 26, 2016

7 Simple Ways to Get In More Exercise

You probably already know that physical activity is key to good health, but are you actually integrating movement into your daily routine? Read More

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alexandraleny

Thursday, Mar 31, 2016

Treat Allergies Naturally

It is finally Spring, yet it does not mean you should be suffering from allergies! Here are a few steps you can take to avoid all the sneezing and coughing:

            • Increase your consumption of anti-inflammatory and antihistamine foods: apples, berries, onion, garlic, ginger, turmeric, raw honey, green tea, coconut oil, apple cider vinegar, omega 3 foods (supplement, walnuts, flax, salmon), orange fruit and vegetables, leafy greens.

• Cut out dairy since it promotes mucous production, as well as sugar and gluten since they are inflammatory. 

• Eat local raw honey (not for babies under 1 year), take bee pollen which is similar to homeopathy in that you are treating like with like.

• Increase your fluids to aid the body in diluting and expelling what it is try to get rid of (pollen, dust, etc). 

• Drink nettle tea or take capsules, it is naturally rich in quercetin to ward off inflammation. 

            • Take 3 pellets each daily of homeopathic Pollens and Histaminum during allergy season. Let the pellets melt under the tongue, or dilute them in water. 

            • Supplement with Quercetin (250mg 3x/day with meals), Bromelain, Vitamin C (500mg 3x/day with meals), they are natural antihistamines. 

            • Rinse your nose daily with a Neti pot (¼ tsp salt + 1 cup warm water), use a nasal spray a few times daily. 

• Air your home early in the morning and in the evening to renew the air. Avoid using the AC which will recirculate the toxic air. There are more toxins indoor than outdoor. You can also use an air filtration device in your bedroom.

            • Take a shower before bed, change your sheets weekly to reduce your exposure to the allergens and wash hands after being outside. 

Happy Spring!

For more information, please consult with me.

Alexandra Le Ny, CHC & Yoga Instructor
925 858 2133

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Integrative Nutrition

Monday, Mar 28, 2016

The Secret Key to Actually Enjoying Life

The daily grind of modern life can be exhausting: working full-time, going to appointments, running errands, squeezing in grocery shopping, preparing nourishing meals, finding time to exercise…the demands might seem endless. Read More

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Friday, Mar 18, 2016

Work with Me!

Work with me!

Do you feel like you have lost control over your health & happiness and lost balance in your life? Health issues start creeping in that prescription drugs cannot seem to tame. You are cruising through life, without really feeling alive nor happy.

My name is Alexandra Le Ny. I am a certified Health Coach & Yoga Instructor. My work is that of a Nutritionist & Life Coach. I help my clients reclaim their health and happiness, by making realistic and sustainable changes to their diet and lifestyle, so they can regain balance in all areas of their life: body-mind-spirit.

I have a holistic approach to health, taking into account diet, lifestyle, exercise, work, relationships, and personal growth. I draw from my knowledge in nutrition, supplements, herbs, aromatherapy, and homeopathy to support their healing. I go down to the root cause of health problems, which are often connected to the heath of our guts, to eradicate them once and for all. I provide all the necessary lifestyle tools to help my clients transform and balance their life so they can thrive. When you are in a state of balance, there is no disease nor dissatisfaction.

My goal is to empower my clients so they are no longer a victim. As a Coach, I put the power back in your hands so you can heal yourself. I would love to talk to you! Contact me through my website at www.alexandraleny.com.

Alexandra Le Ny, CHC & Yoga Instructor
925 858 2133

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Integrative Nutrition

Wednesday, Mar 9, 2016

Gluten-Free Doesn’t Always Mean Healthy

The gluten-free trend is more popular than ever, and many people assume eating gluten-free will automatically make them lose weight, clear up digestive issues, and make their skin glow. Read More

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alexandraleny

Tuesday, Mar 1, 2016

What's Your Spiritual Practice Like?

Spirituality is not religion. It is simply believing in a higher power, whether it be nature, divine spirit, source, universe or god. Whichever resonates with you.

As a Health Coach helping my clients balance all areas of their life body-mind-spirit, and as a Yoga Instructor, I often get asked what my spiritual practice is like. Since I am a practical girl, I wanted to share with you humbly a very simple routine I stick to every day that keeps me balanced, connected and in alignment with my truth. I hope it inspires you.

1) Meditation:
Upon waking up (breathing, chakra balancing, intention for the day)
Mid-day (breathing, chakra balancing, affirmations)
Upon going to bed (breathing, chakra balancing, gratitude for the day)

I practice anywhere from 5mn to 20mn each time. It is all about consistency, better to practice 5mn every day if that is all you can squeeze, than none at all.

I start by focusing on my breathing and imaging a white light entering through the crown of my head circulating throughout my body as I release any toxic and negative energy through my tailbone and I ground myself down into the Earth.

Then I proceed onto saying my affirmations (in my head or out loud is even better). An affirmation being a positive word or sentence you repeat to manifest into your life. For instance: I am peaceful, I am loving, I am confident, etc.

I also take a daily walk in the afternoon. I say what I am grateful for and what my intentions are, as well as focus on my breathing and affirmations.

In today's busy world, it has become even more of a necessity to meditate and connect with ourselves in order to stay grounded and not lose our sanity.

2) Chakra Balancing
Scan your body from the root (feet) to the crown of your head and say the related affirmation.
Root: I am grounded, safe & secure
Sacral: I am abundant, creative & sensual
Solar: I am confident, have self-esteem, I am in my power & I am worthy
Heart: I am loving and forgiving, I give and receive love, I speak from my heart, I am worthy of love
Throat: I speak the truth from my heart, I communicate clearly
Third Eye: I see clearly, I am intuitive
Crown: I am spiritual, magical and connected to the Divine.

I use crystals to enhance my meditation by holding them in my hands. I also place a crystal in my pocket depending on what I want to manifest that day.

I also use essential oils to support each chakra. I apply a drop on the related chakra.

3) Inspiration:
I read daily articles and work from inspiring sources such as Mind Body Green, Shelly Bullard, Lissa Rankin, Louise Hay, Doreen Virtue (I draw a card daily and use it in my meditation), etc. for inspiration and to help me stay on track with my spiritual goals.

4) Support:
I recommend you get the support you need from holistic practitioners (coach, therapist, healer, intuitive reader) and use other modalities such as yoga, reiki, massage, chakra balancing, cranio-sacral, acupuncture, reflexology, hypnotherapy, EFT, TAT, BEST, etc. Most importantly, talk to loving and supportive friends, who you know are safe to open up to. I find that as I tell my story to others without really needing answers, it helps me make sense of the chaos and allows me to find my own answers.

5) Release:
Get rid of the old to make room for the new. Release any toxic or negative energy from past, present, future and beyond.
Forgive those who have hurt you, not because they deserve it, but because you do. Send them love.

6) Manifestation:
Open yourself up: the more you open, the more you receive.
Try to be as precise as you can when you visualize your future. Define your ideal job, partner, life, home, vacation, etc. in details until you can FEEL it like it is real. Always speak in the present tense.
Neutralize any negative thought or action that is usually triggered in the present by a old refrained or unforgiven wound, by saying a positive affirmation.
Be love, be peace, be light and feel it in every part of your being.
Burst with joy!
Positive attracts positive, negative attracts negative.
Believe you can do anything. Your old beliefs are the only thing that is in the way of you manifesting your dream life, so let go of them!

Aside from doing mental and spiritual work, you can also do a body cleanse, which can only enhance your experience. Consume light foods, soups, juices, vegetables, fruit, herbals teas, etc. You can also take a detox supplement, practice oil pulling and abyhanga (warm oil massage), dry brush your body or take an epsom salt bath.

You may feel like it is all very time consuming, so pick and choose what resonates with you and fits in your lifestyle. I promise you the benefits will surpass your expectations in terms of peace, clarity, and productivity. Give it a try and let me know how it goes for you. If you need a little guidance and support, as always, I am here to assist you on your journey.

To your health and happiness!

Alexandra Le Ny, CHC & Yoga Instructor

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