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alexandraleny

Morning Routine ☀️

My Morning Routine ☀️ I like to start my day with coconut oil pulling, lemon water, ginger turmeric tea ☕️, fresh fruit, oatmeal with all the superfoods toppings, inspirational reading, meditation in the cool morning breeze and sun salutations to make my body up ✨ What's yours?

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Improve Your Sleep Naturally

Check my NEW YouTube video! Improve your sleep naturally with a bedtime ritual that will calm your nervous system down and support your adrenal glands.

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Reduce Your Exposure to Toxins

Learn how you can reduce your exposure to toxins found in your food, water, home, personal care and cleaning products, to prevent disease, lose weight, slow down aging and balance hormones.

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Should you go green and buy an electric car... or not?

This is NOT a review of Tesla stores, simply a review about the Model S 90D car by an earth-and-health conscious mom.

I have had the opportunity to test drive the Tesla this week. I must admit, driving this car is pure bliss, you feel like driving a jet minus the noise. Its forms are also quite enviable, the inside is luxuriously comfortable and the whole car is literally a computer. The car can drive itself, park itself - yes even rear-parking! - it remembers your seating preference, bumps on the road, your favorite music, includes GPS of course, and you can even surf internet (not while driving please), etc.

I cannot understate the fact that it pollutes our environment less (although debatable because of the toxic batteries), because it is electric versus gas, and saves you tons of gas money (which somehow offsets the $$$ cost of the car)... if you are willing to sit for over 1h (stay OUT of the car for below-mentioned reason!) weekly to fully charge the car for free at the Tesla supercharger station. It charges at 350 mi/h when the battery is empty and closer to 150mi/h at the end when the battery is almost full. You can have your own charger installed by an electrician with the wall plug for about $1000 in your garage and recharge it overnight for $15 per charge (200+ miles). If you install a charger, you get 25 miles per hour (or 250 over 10 through he night) or 200 to 300 miles per hour at a Tesla supercharger. You can also charge it with your own electric system at 3 miles per hour only, charging at 110V.

In terms of driving, your foot is constantly on the "gas" pedal because the car slows itself down real quick, which means less wear and tear on the brakes. There is no actual key to insert (only a real cute kid-size car in lieu as a remote control) and no shift (I still have the reflex of using both each time I drive the Tesla).

Did I mention that Tesla texts you, if someone tries to break into your car? (yes, I did try to "break" into my own car!).

Oh and don't get a light/cream interior, bc it is the least kid-friendly color and your clothes will bleed on the seats in no time.

That being said, after a mere 30 minute-minute ride, I get a massive headache. I thought maybe it was all in my head (no pun intended), so I alternated driving my old family van and Tesla this week and the headache magically ceased after driving the van. EMFs are real, people... I cannot even sleep with wifi on at night. Granted, we are not all THAT sensitive to everything that surrounds us, but if it gives me a headache, it must do something to others, even if you cannot feel it.

Who would have thought I would ever write a car review ;)

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
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https://instagram.com/alexandraleny/
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Trouble sleeping?


Having trouble sleeping? Try these proven bedtime rituals for a night that will leave you feeling refreshed and recharged. Your day will be so much brighter!

·      wait 2-3 hours since your last meal. Eat a light meal and choose complex carbs like brown rice, quinoa or millet over protein, since they have sleep-promoting qualities. Avoid sugar and alcohol.

·      shut down all electronic devices 1 hour before bed as their blue light mimics the effect of the sun and hinders your melatonin production which is crucial for sleep.
 
·      make your bedroom a sanctuary: remove the clutter (especially under the bed), change sheets weekly, only keep items you like, no electronics and fitness appliances and no work!

·      have a ritual: give yourself a massage with warm sesame or coconut oil, take a warm bath with lavender essential oil and epsom salts, read a fiction book, listen to soft music, light a candle, etc. whatever helps you wind down.

·      sip a bedtime tea infused with herbs like chamomile, lavender, hops, valeriana, or passionflower.

·      wear comfortable pajamas, preferably in a breathing material like cotton.

·      air your bedroom and keep the temperature cool.

·      make your room completely dark and quiet. Wear an eye mask, use ear plugs, and a white noise machine if needed.

·      remove all electronic devices to avoid EMFs (no cell phone in bed, switch it to airplane mode) and turn off your wifi.
 
·      say your gratitudes and write down any action items on a pad that you keep near your bed to empty your mind.

·      meditate for a few minutes: sit or lie down, relaxing every part of your body. Focus on your breath and body sensations. Inhale to the count of 4 and exhale to the count of 6. Repeat until you fall asleep.

 
Sleep is crucial for many body functions: it supports memory, increases longevity, reduces stress and heart problems, and enhances metabolism.

Remember that we carry the energy of our day into the night, so try to keep your day peaceful. You can also use natural sleeping aids such as a magnesium, omega 3 or vitamin D supplement, herbs, homeopathy, aromatherapy or Back flowers if all else fails.

If you still cannot sleep despite all these tips, there may be a medical issue underlying that needs your attention. I often find in my practice that when the guts are damaged, so is the brain. Healing your guts will go a long way towards improving the quality of your sleep.

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
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Back to School

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Eating Healthy on the Go



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/
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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/
http://www.pinterest.com/alexandraleny/

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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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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, turmericraw honey, green tea, coconut oilapple 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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