Body Image, Fitness Goals, General Health, Motivation

Unlimited

Even if right now you are living with pain, obesity, gut disorders, sleep issues, low energy, or simply not feeling strong confident and energized much of the time, that doesn’t have to be how you feel forever. Everyone deserves to feel good in their body.

However, sometimes its FEAR that is holding us back. That F.E.A.R. serves a purpose …that is, until it no longer serves us. F.E.A.R. is an acronym which stands for false evidence appearing real. I’ve also seen it listed as F.A.T. False info Appearing True… What are some of these false beliefs?

  • Aches and pains are a normal part of aging.
  • I can’t afford the time or money to work out regularly
  • I’ve tried EVERYTHING when it comes to exercise but nothing works for me
  • I don’t have good genes for working out so I’ll never be good at it
  • I’m likely to get hurt if I work out and I don’t like feeling pain

Just look at some of these… are they real or have other DECISIONS been made which makes these appear like facts when in reality they are temporary.

For instance, can you really not afford the time or money it takes for an enjoyable workout? Or do you plan and save for other things and not prioritize your health? Could you reframe and exercise in 5-10 minute segments while baby is sleeping if you can’t get in a whole hour at once? Is midlife spread inevitable or a result of unwitting choices made from a lack of information about metabolism in midlife? Have you tried everything? Do you think that genes are destiny or that you can make choices which influence the expression of those genes-choices which can be mirrored by the next generation and become their inheritance?

In what way do beliefs such as these actually serve you? What are your F.E.A.R.S protecting you from? How do they constrain your potential? Do they do both?

I don’t think all limitations or limiting beliefs are necessarily detrimental! Sometimes they protect us from having to face deeper emotions we don’t necessarily want to feel or they allow for comfort. They serve us until they don’t serve us.

Consider unlocking your potential by trying this 7 day Unlimited Challenge. Its 7 days of access to unlimited on-demand classes.

https://me.onpodio.com/GetFitwithKayla/packages
Diet, Exercise, General Health, Motivation, Q&A

Q & A: Can people who exercise “get away” with poor food choices?

My short answer is Yes and No…

In a small study of  two groups of 7 participants, one group exercised for at least 30 minutes of moderate intensity or higher at least 3 times a week. The other group worked out less often and less intense than the first group. 

All 14 participants were fed the same high fat 960 calorie breakfast meal. (2220 mg sodium, 48 g of fat, including 16 g saturated fat and 4.5 g trans fat..280mg. cholesterol)

After the high fat meal, they measured obstruction of blood flow in the brachial artery (-the one just above your elbow crease on your arm)..The less active group showed a greater obstruction of blood flow through the artery- it was narrowed,  while the more active exercisers had no change.

Both groups experienced an increase in triglycerides (triglycerides are an ester of glycerol and 3 fatty acid groups. High levels of triglycerides indicate an increased risk of stroke.) The more highly active group’s triglycerides rose by 47% but the less active group increased triglycerides by a whopping 184%

While exercise is protective against disease, and people who exercise may be more able to get away with poor food choices, but not on a regular basis. 

Johnson, B.D. et al. “Vascular consequences of a High-Fat Meal in physically active and Inactive adults.’  Applied physiology, nutrition, and metabolism, 36, no3. (2011) 368-375

Diet, General Health

Probiotics to Prevent Breast Cancer

Breast Cancer is one of the most frequent cancers in women. One in eight women who live to age 85 years will develop breast Cancer over the course of their lifetime.2 

The reality is that Breast Cancer Awareness strategies have done little if nothing to decrease the incidence of diagnosis. The mammogram can be a useful tool for detecting a breast tumor, however, the cancer cells may have have already spread. Wouldn’t it be great if we could prevent and/or reverse unhealthy breast tissue before it becomes cancerous? 

Um, Yeah! That’s why I’m on the lookout for the latest and greatest in research to arm us with just that sort of tool. While researching information on foods and health and weightloss, I stumbled across this mind-blowing info:

A 2019 review of the studies from Oncology Review indicates some promising research about the efficacy of probiotics to alter the but bacteria to prevent the growth and development of breast cancer by modulating the gi bacteria and systemic immune system. 

Probiotics (bacteria or yeasts) are live microorganisms which when given in the right amounts in food or as a supplement provide health benefits. The most commonly used bacterial strains for probiotic purposes are the lactic acid bacteria, which are mainly consumed as fermented dairy like Kefir and yogurt. There are others as well including Kimchi, fermented saurkraut, Kombocha, and there are also tablets. Each type of probiotic is somewhat different and it may take some research and experimentation to find out which one(s) are right for you. Gastrointestinal bacteria is affected by diet, alcohol, and cholesterol metabolism, and vice versa… and these all have an effect of the amount of estrogens in the body. In short, several small-scale studies reported lowered cholesterol on using probiotics, which may support their benefit in blocking the hypercholesterolemiaestrogen cancer mechanism.44,45In summary, in addition to regular exercise, stress reduction such as including mindfulness meditation, adding fruits and veggies to your diet (specifically the cruciferous ones like broccoli and cabbage) it seems probiotics can be another tool to improve your odds preventing and beating disease including Breast Cancer (-specifically, estrogen positive cancers).
I’m trying to incorporate probiotics like this fermented cabbage into my daily diet. Its ok to start with a small amount even a tablespoon to see how you tolerate different kinds. Do your research and consult with your doc to see which might be right for you.

Read the latest research that got my attention: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6775487/