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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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.”

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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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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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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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Monday, Feb 8, 2016

February 2016 Newsletter: Take Charge of your Health & Happiness!

I have been speaking at a few public events lately and each time my audience asks me how they can improve their health and happiness, despite their busy life.

First and foremost I am sorry to break it to you, but there is no magic pill. You have to do the work and commit to yourself. Nobody else can do the work for you. Take your power back and take charge of yourself. Only you know your body best, so stop giving your power away to prescription drugs that come with a slew of debilitating side-effects, to your doctor, to the media or the latest fad diet and eventually blaming them for your shortfalls. Educate yourself, empower yourself.

I also recommend that you surround yourself with a system that is supportive of your health goals. You can achieve it by reading health news, subscribing to online programs, signing-up for a form or exercise you enjoy, finding a like-minded accountability partner like a family member, friend or coach, and work your way up from there. Start somewhere, anywhere, one baby step at a time.

Now if you want lasting results, you need to approach your health from a body-mind-spirit perspective, taking into account diet, lifestyle, exercise, but also prevention and self-care, because everything is connected. You can't merely count calories when you are trying to lose weight. You want to look at your exercise regimen, stress levels, body image, emotions, toxicity and the health of your guts.

In order to succeed, always keep your eyes on the WHY you are doing this. Are you trying to lose weight, age gracefully, stay disease-free, or reduce pain? Whatever it is, it will keep you motivated. With every decision you make, ask yourself: "Is this decision supportive of my health?".

To your health and happiness!

Alexandra Le Ny, Certified Health Coach & Yoga Instructor

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Sunday, Jan 17, 2016

January 2016 Newsletter: New Year, New You!

A lot of people begin the New Year by making resolutions. We've all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year's resolutions?

Here are some ways you can make your intentions a reality this year:

Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry's every night? Are you stressed at your job and feel too tired to exercise after work? If you don't tackle the root of the behavior, it will be much harder to accomplish your goal.
Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.

Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Wishing you a Happy & Healthy New Year!

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Tuesday, Dec 1, 2015

December 2015 Newsletter: The Holidays & Gift Giving

Whether you are celebrating Christmas, Hanukah, Kwanzaa or none of these, how do you handle gift giving in your family? Do you limit the number of presents? How do you communicate with well-meaning relatives?

If you have a holistic mindset, chance is that you want your children to remember the holidays for its spirit and meaning, not for its consumerism. You can choose to focus on building the atmosphere with decorating, crafts, caroling, baking, ice skating, and holiday fairs, to give them cherished memories that will outlast the gifts they might receive.

Our family lives overseas and since it is costly to send anything via mail, I offer our family to send us money and I will buy each kid one gift from them.

On Christmas day, each kid gets one gift from Santa, clothes and books from us, and one gift from each major family members (grandparents, godfather & godmother). During the holidays, we focus on re-creating the spirit and traditions of Christmas: cooking, baking, crafts, decorating, church, caroling, special outing, touring neighborhoods for lights and decorations, having friends over.

When we see the family, I suggest them to spend time with the kids and take them on outings. Last summer, they took the kids horse back riding, tennis, beach, circus, restaurant, merry-go-round, rafting, sailing, camping, etc. Since we don't see our family often, I want to make sure our kids and family build memories together, not clutter ;)

If they were local, I would opt for an online wish list or charity donation, explaining that you don't want to collect toys or end up with duplicates, and would rather they spend their hard-earned money in something your child does not have, contribute towards buying a bigger item (bike, ipad, activity, trip, etc.), donate to a preferred charity or save for college. I have no guilt in exchanging and re-gifting items that don't fit our criteria. It is the intention that counts.

For grown-ups, I like to offer home-made or consumable items since most of us have everything already. These include baked items, chocolate and tea, candles, body lotion, hand cream, an inspiring book, a special outing, or a service like a spa treatment or a Health Coaching session :)

Whatever you choose, the gift of time and the memories you create are always priceless and timeless!

Happy HOLIDAYS :)

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Source: Alexandra Le Ny Health Coaching

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Monday, Oct 26, 2015

Holiday Survival: Eat with Mindfulness and Stay Zen during the Holidays

• Do you want to maintain a healthy weight without counting calories and constantly stressing over what you eat?
• Do you want to enjoy your family and friends fully without losing yourself?
• Do you want to celebrate without the side effects?

In this practical class, I will give you all the necessary tools to avoid gaining weight and keep your sanity despite all the commitments during the holidays! You will regain control over your life, enjoy delicious foods without the side effects nor the guilt, and stay zen in the midst of the frenzy.

You will learn to:

• Establish healthy eating and lifestyle habits
• Eat like the French
• Control your cravings and overcome emotional eating
• Establish safe boundaries while celebrating
• Find balance

Cost: $50, early bird registration: $45 before November 1st. Space is limited!!

Register NOW by signing-up online www.theyogacompany.com

WHEN: Saturday, November 14TH from 2:00pm - 4:00pm

WHERE: The Yoga Company, 2410 San Ramon Valley Blvd #129, SAN RAMON, CA 94583, 925.838.9642

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Source: Alexandra Le Ny Health Coaching

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