Integrative Nutrition

Tuesday, Sep 27, 2016

3 Ways to Create a Wellness Tribe Wherever You Are

Isn’t it nice when you can let your hair down and just be yourself? When you can share your personal passion, struggles, or vision for the future, and have someone to turn to with questions, someone who actually “gets” you on a deeper level? That’s what a wellness tribe is all about! Read More

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Tuesday, Sep 20, 2016

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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Friday, Sep 16, 2016

Pranayama

Today I was asked by a yoga student about breathing (aka Prana-yama). Breathing is everything, It is called Prana in yoga or life force. We are nothing without it. Breathing in allows us to bring in oxygen and breathing out allows us to let go of toxins.

Deep breathing (down in the belly) triggers the para-sympathetic reaction (relaxation), whereas shallow breathing (in the lungs only) triggers the sympathetic reaction (fight and flight). Yoga aims to relax.

In yoga, we inhale on extension/effort and we exhale on contraction/release. It is just the natural movement of the lungs. Inhale fill-up, exhale squeeze out. Now give it a try :)

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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Friday, Sep 2, 2016

Back-to-School Special Offer

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Monday, Aug 29, 2016

Hip Release Yoga, Music & Sense Therapy

Sign-up before September 1st for my upcoming Hip Release Yoga, Music & Sense Therapy with Carl John (Soul Healer, Musician & Author) at the Yoga Company in San Ramon: http://alexandraleny.com/service/calendar/view_event/5285

Let yourself be guided into a hip opening yoga class led by Alexandra Le Ny, while you release tension in your hips to the sound healing and harmonizing music of Carl John. We will be engaging all your senses with music, crystals, aromatherapy, and hands-on adjustments for the most luxurious and sensorial experience that will take your practice to the next level. You will learn more about your energy channels and your chakras and how balancing them helps you release old negative energy, to make room for new positive energy into your life, healing from a body-mind-spirit perspective. The class will culminate in a guided, hands-on energy healing session. Release old patterns and let go of the old to make room for the new YOU! Give yourself the gift of some well-deserved nurturing time on your yoga mat. All levels are welcome.

Cost: $35 early bird registration, $40 after September 1st.

Namaste,

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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Integrative Nutrition

Friday, Aug 26, 2016

5 Simple Systems to Help Reach Your Goals

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

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Integrative Nutrition

Friday, Jul 29, 2016

Is Hummus Healthy For You?

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

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Thursday, Jul 7, 2016

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.”
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Integrative Nutrition

Thursday, Jun 30, 2016

How to Detox Your Body, Mind, and Home Without Dieting

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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Wednesday, Jun 15, 2016

Got Gluten-ed?

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.”

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