No More Stretchy Pants!

Ready to fight the lingering Thanksgiving Day bulge?! Join me in a 3 day “Refresh” challenge group when we return from our long weekend. This 3 day program is designed to reduce cravings and bloat, cleanse your body, connect with your body (one of my most favorite parts), AND lose a few inches while setting yourself up for a few weeks of success before the fun begins again!

A few of the questions you may have:
1) What are the benefits of being in an online challenge group?
· You have the support of your peers and those who are facing the same challenges you are.
· I will be there with you 100% guiding and coaching you through each of the days, you will not be alone on this journey.

2) Is this similar to a juice cleanse?
· It is not similar to a juice cleanse. This program allows you to eat healthy fats, fruits, vegetables along with your shakes for breakfast and lunch. As a health coach, I am personally not a fan of juice cleanses and believe this is a much better approach to “cleansing” our bodies.

3) As a certified health coach, is this something that you have tried before and what has been your experience?
· I have! Please visit my online videos from Day 1, 2 and 3, for more details.
Day 1
Day 2
Day 3

4) How much does it cost?
· The cost is $69.95 and you can find all the details and what’s included here.

My goal for this challenge is to set you up for success and allow you to recognize the needs of your body. These 3 days will be based on approximately 1500 calories a day and very limited to natural and basic foods. This is your time to commit to yourself for just 3 days to recognize and feel the difference when you feed your body nutritious foods. At the end of the 3 days, I will work with you to determine whether you want to continue in this journey with some support of if you are ready to conquer your health goals on your own. Either way it is completely up to you and I can provide guidance for both options.
*Side note – if you have been thinking of trying Shakeology, this is a great opportunity to do so. Your program is designed to have 1 Shakeology drink a day and it is included. 🙂
Any additional questions, please don’t hesitate to reach out!
Cheers to Mindful Healthy Living!

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Scheduling FREE Consultations!

We all have our stories and we all internalize…if only I was skinnier, smarter, stronger, had more energy, was a better spouse or parent, the list goes on and on but do we ever think about what it may feel like to look and feel our best and how that would play out in our day-to-day life? If you find yourself wondering what IF and feel that if you just had more time, more guidance and support, you would be able to reach your goals and be happier, then I would LOVE to help you get there!

I am currently scheduling FREE consultations to discuss health and wellness goals, whether it’s improving your nutrition, losing weight, increasing your energy or even just working exercise back into your daily routine, I can help.

Imagine what that may feel like with some coaching, support and motivation to help you reach your goals! 🙂

Feel free to contact me directly OR schedule your free consultation here.

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Day 1 – First Cleanse Ever!

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Good Evening Everyone! It’s Sunday, time to start preparing for the week ahead.  I typically plan my meals on Sundays and prep my week for workouts, social time, me-time, etc.  All of those are so important!  This Sunday is a bit different as I have decided to try my first EVER cleanse, this one is known as the 3-Day Refresh.  I also thought it would be helpful to document this next 3 days for any of you who are thinking of doing a cleanse.  Now you can see me go through it front and center. 🙂 So here it goes!

Day 1: VIDEO

Merry Christmas and a {Healthy} New Year!

Wishing everyone a very Merry Christmas from my family to yours! Christmas is always a great time of year to spend with the ones you love and reflect on the blessings you have in your life. Although life may not always seem perfect there’s one thing we can never take for granted and that is our health. Health and happiness go hand-in-hand so please take some time to reflect on this and prepare for a healthy and happy new year ahead! Peace and Love ❤️

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Health Coaching Website Launched!

So excited to announce my website has launched!  Please find more information regarding my approach to Health Coaching and how to set-up your free initial consultation with me.  Please visit http://lmaiman.healthcoach.integrativenutrition.com

What to Avoid in Beauty and Skincare Products

With my interest growing in DIY all-natural skincare products, I thought this was a great illustration showing us what specifically we should be avoiding and why. Hope you find it helpful and keep an eye out for my new DIY Beauty and Skincare page coming soon!

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It’s Just Another Manic Monday – Time to Detox!

Please allow me to proclaim my love for the NutriBullet!nutribullet

For the longest time I’ve been saving up to get a really fancy blender (ie. Vitamix, Ninja, etc.) but as many of us know they are quite expensive. I recently became aware of the NutriBullet from reading reviews and hearing others talk about it so I decided to cave and buy it. So happy I did! It’s super easy to use, quick to clean and most importantly it does the job while also being quiet while the rest of the family sleeps in the morning! I couldn’t ask for a better product for the low price of $80 (when you buy from bed bath and beyond and use a 20% off coupon). I’ve been using it almost every morning to make delicious green smoothies! I typically throw in either spinach or kale, carrots, frozen fruit such as blueberries and a few strawberries, 1/2 cup of Greek yogurt for the protein, acai powder and flax seed for the added nutritional benefits. It’s delicious, keeps me full and is an excellent way to get your fruits and vegetables in in the morning! When you buy your NutriBullet it will come with an excellent resource guide with smoothie/drink recipes for you to reference as well.

It’s an awesome investment for your health!

For additional information regarding juicing vs. blending, please see this post here.

Cheers to Mindful, Healthy Living!

Cheers to Friday – Let’s Drink Wine!

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In light of it being the end of the work week and red wine being a favorite drink of choice for me, I thought I would share some of the health benefits so we can feel great while we enjoy a glass or two tonight!

Besides for the relaxation factor, many of us know that red wine can provide us with great health benefits but let’s break it down and take a look as to why it is known as a “healthy” adult beverage.

Red wine contains antioxidants which are believed to fight infection and protect cells against the effects of free radicals, which may play role in preventing and fighting cancer and other diseases.  Red wine specifically contains antioxidants known as polyphenols. A polyphenol called resveratrol is one substance in red wine that’s gotten much attention.  Resveratrol has been shown to reducing the risk of heart disease by preventing damage to blood vessels, reducing “bad” cholesterol, inflammation and blood clotting. Additionally, researchers suspect that resveratrol may help stimulate insulin secretion or activate a protein that helps regulate glucose and insulin sensitivity – which may actually help diabetics regulate their blood sugar.

Overall, red wine in moderation (average of two drinks for men and one drink a day for women) can have a significant impact on your health.  This is not to say that you should start drinking alcohol if you presently do not.  So please consult a physician if you have any health concerns before considering incorporating a glass of red wine to your daily diet.

For those of us who have that evening glass of red wine to “relax and unwind” it very well can be justified due to the excellent health benefits we’ve seen!

Cheers to Mindful, Healthy Living!

Gluten Free 101

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All of the recent discussions about the debate on gluten can seem overwhelming. Many have asked me “What is gluten? Why is it bad? Do I really need to avoid it?”  So I thought I would share more about this topic for anyone else who may be interested.

Some people may consider going gluten-free to be a “trend” while others legitimately believe it has a debilitating effect on their bodies. If you would have asked me 6 months ago about my take on gluten, I would have fallen into the “trend” category and admitted I was skeptical. That skepticism, along with learning from IIN and becoming educated on the topic from various resources, has completely changed my view on gluten. It has sparked an interest in me that I want to share.

What is Gluten? Gluten by definition is a protein composite (made up of glutenin and gliadin) that binds to wheat and other grains such as rye and barley. Gluten has elasticity and a glue-like capacity to hold flour products together and provide them with a chewy texture.

Gluten is linked to a more common autoimmune disease called Celiac disease, which occurs when the proteins in gluten trigger your immune system to overreact with strong and unusual antibodies. Over time, the reaction caused by these antibodies wears down the villi that line the walls of your intestine. The villi, in a healthy gut, grab and absorb nutrients as food passes through your lower digestive tract. With celiac disease, the symptoms slowly destroy these villi and you become less and less able to process any nutrition from your food. Celiac disease also triggers inflammation of the intestinal wall. This combination of absorption-killing villous atrophy and inflammation sets off a domino-effect of increasingly serious health problems. Some of the more common symptoms of Celiac disease include bloating, abdominal pain, cramping, diarrhea, depression, headaches and unexplained weight loss.

Gluten not only affects those with Celiac disease, but also people with other autoimmune diseases such as Hashimoto’s, Lupus, Rheumatoid Arthritis and more.  These autoimmune diseases cause the immune system to mistakenly attack and destroy healthy body tissue, causing internal inflammation and other serious symptoms.  Research has shown that there is a direct relationship between gluten and inflammation, so removing gluten from your diet can be one simple change you can make to help your body heal and, ultimately, feel better.   

Studies have shown that our intake of wheat and processed foods containing wheat gluten might be to blame for an increased incidence of Celiac disease. Decades ago, our family members either farmed or gathered their food sources from local farmers. They also made their own breads and baked goods from scratch with flour that didn’t contain this modified wheat gluten. The rise in celiac disease is not surprising considering our ancestry’s habits vs. the rise in processed foods and the whole wheat phenomenon.

Gluten is still a hot topic today and the subject of a lot of research, but from where the debate stands now, there is no doubt that an increased intake of gluten in one’s diet can have a negative effect on autoimmune disease and internal inflammation.

I, myself, have Hashimoto’s disease, where my body is attacking my thyroid.  I have cut a majority of gluten out of my diet for the past 4 months and don’t intend on bringing it back in.  Cutting out gluten allows me to really think about what I am eating before eating it.  I feel better, I have more energy, and overall I know in the long run this will be better for me and my body.

My mother, on the other hand has seen immediate results by cutting out gluten.  She has suffered from Rheumatoid Arthritis since her early 30’s.   She has battled this disease for so many years and is currently taking an injectable medication to control the pain in her joints.  More so than ever, I want to see her gain control of her health and improve her overall well being.  I put her on an anti-inflammatory, gluten free diet 2 weeks ago and today she was supposed to receive another injection but her knees didn’t hurt!! I couldn’t believe it!  Not to mention she has also lost 7 pounds!;) She is waiting another week to see if she can stretch the medication out a bit further.  We will see how she continues but I truly believe there is a direct relationship between gluten, inflammation, and autoimmune disease.

For additional information regarding this topic, I recommend reading Dr. Susan Blum’s book “The Immune System Recovery Plan”.  It is incredibly insightful and a very easy read.

Below are some helpful websites and a link to my recipes which include a few gluten free options:

http://www.celiaccentral.org/Gluten-Free-Food/

http://www.wholefoodsmarket.com/service/gluten-free-products-list

https://mindfulhealthyliving.com/category/recipes/

It is my intention to bring awareness and light to topics such as this one and to ultimately empower others to take control of their health and well being.  Knowledge is power.  Please feel free to contact me with any questions or concerns –I would love to hear from you!

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