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Wellness

Filtering by Category: Health

Nutrition & Yoga in Seattle

Lisa Eberly

yoga-seattle

Hi all!

I’m so excited to announce a collaboration with LEAGUE, Urban Yoga Spa, and Nourish for 2016! This will allow all of you in Seattle to benefit from the services of each of us at a very (very!) low price.

Here’s the deal:

Every month, you get…

- Unlimited yoga at Urban Yoga Spa downtown (you can find me there daily!)

- 2 one-on-one nutrition coaching sessions with me!

- 1 nutrition class with me!

- Access to all of LEAGUE’s wellness experts

...all for only $129 per month.

 

Okay, so unlimited yoga is typically $120 per month, 2 appointments with me is about $200 per month, a class is $25….and you get all of that for only $129. 

Yep.

So, if you’re in Seattle, now is your chance to book! The program starts January 25th, so book today!! Coupon code for the $129 price point is "goseattle"!

 

Sign up on League here!



New Years Resolutions

Lisa Eberly

Hey team! 

Raise your hand if you made a new years resolution! 

I've done resolutions in the past, and I've skipped them in the past. I’ve stuck to some and not to others. 

I definitely figured out one things for sure: if I’m trying to fulfill a resolution totally solo it ain’t happening. 

This year, P and I are cutting out red meat (due to all the research that came out this fall!). It’ll be super easy and manageable for us, since we really don’t eat red meat anyway. That is, until summer BBQs and family holidays…

We have other resolutions as well. He plans to bake fresh bread regularly (yes please), I plan to carve out more ‘me’ time (aka a few minutes at least every day just for myself, no work or chores), and a few other small things. 

The benefit of tackling resolutions as a team is that we can keep each other accountable. If I see he hasn’t made bread in a few days, I can hint to wanting bread; if he sees I’m working till all hours of the night, he can send me out for a solo walk with my book. 

This is actually one thing I love about my job. I get to help people be more accountable to reach their goals. Pretty dope. I get to help people achieve their resolutions. Best job ever, right? 

I really freaking love what I do, which makes my job the absolute best. Because of this, I created a whole special package for New Years. 

lisa_lifestyle-52.jpg

So many people have major resolutions — sleep better, have more energy, complete a triathlon, lose weight, gain muscle, etc — I get to be the person who holds them accountable and makes them more successful. 

I’m basically the fairy godmother of new years resolutions. 

On that note, if you have any sort of health resolution, I have only a couple spots left for my new years resolution package! I guarantee we make your big goals more accessible and reach them together. Act fast, we've only got 2 spots left! :) 

A Spot of Tea

Lisa Eberly

I am a total tea addict. I usually have 3-4 cups a day. Luckily, tea is incredible for you and here’s why:

→ Tea helps fight free radicals. Tea is high in oxygen radical absorbance capacity, which is a fancy way of saying that it helps destroy free radicals (which can damage DNA) in the body. This protects against a ton of different cancers, neurodegenerative disorders (like Alzheimers), and other chronic diseases.

→ The antioxidants in tea also help to give it an extra cancer-fighting boost.

→ Tea keeps weight in check. In one research study, participants who regularly consumed hot tea had lower waist circumference and lower BMI than non-consuming participants.

→ Green tea has been found to improve bone mineral density and strength.

→ Polyphenols in green tea may help maintain the parts of the brain that regulate learning and memory.

→ Tea can boost exercise endurance. Scientists have found that the catechins (antioxidants) in green tea extract increase the body’s ability to burn fat as fuel, which improves muscle endurance.

→ Tea contains fluoride and tannins, which keep dental plaque at bay. So, tea keeps your teeth and gums healthy and beautiful.

→ Drinking tea may help your body’s immune system fight off infection. When 21 volunteers drank either five cups of tea or coffee each day for four weeks, researchers saw higher immune system activity in the blood of the tea drinkers.

The downside of tea? It stains your teeth worse than coffee!

The Myths of Honey

Lisa Eberly

Many people think honey is a magical elixir filled with endless health benefits. Many other people think honey is just sugar. Which team are you on? Which team is science on? 

Let's get into a few of these myths. 

Myth: Honey is antibacterial. 

Some honeys are lighter, others are darker. The darker the honey, the stronger its antibacterial and antioxidant powers. In the lab, honey has been shown to restrict the growth of food-borne pathogens like E. coli and salmonella, and to fight certain bacteria, including Staphylococcus aureus and Pseudomonas aeruginosa. BUT, it hasn't been proven to have these effects in humans. 

Myth: Honey can cure your allergies.

yth honey will make your allergies worse. 

Myth: Honey is great for diabetes. 

Myth: Honey is terrible for diabetes. 

Myth: Honey is better for you than sugar.

Myth: Honey is worse for you than sugar.

Myth: Honey can cure your wounds. 

Why did I only address one myth? Well, when I set out to myth bust all of the honey myths I could find out there is was OVERWHELMED. This is is only the tiniest snippet of a bigger list of claims about honey. What is the real story, already?!

Well, the story is just an example of a much bigger problem. Nutrition research. Nutrition, as I've said before and will say again, is science. It requires real research to make claims from. The trouble with the research is that it is very difficult to do and requires tens of years to complete. Studying how food affects people is hard because there are TONS of different factors to control for (exercise, genetics, sleep, other foods...), and we can't exactly lock people in a room and control their diet for their entire life. 

Research around honey has pointed in several directions. One study will "prove" its effects on allergies, another will "disprove" the effects. The same applies for all other topics around honey. 

The answer? We don't know yet. 

Isn't that crazy? Scientists as a whole, do not know for certain how honey affects us because we have not completed enough rigorous research around the topic. 

So should you be eating honey? 

I wouldn't trust honey to cure all your aliments, but I also wouldn't trust it to cause them. Honey, as with most other foods, I'm sure is perfectly fine in moderation. I have a teaspoon of it in my tea every few days. Moderation is key! 

Have any of you experimented with the benefits of honey? Share your honey story in the comments! 

Photos by Tania Arceo

To Cleanse or not to Cleanse...

Lisa Eberly

cleanse-ingredients.jpg

Let me preface this by saying that juice cleanses are NOT recommended by dietitians and that they will NOT help you lose real weight or make you “skinny”. You might lose a couple pounds of water weight, but as soon as you eat again, that’ll change. In fact, fasting & restricting food actually decreases your metabolism. That being said, I am an advocate for cleanses (well, obviously, I make my own and sell it). Here’s one of the few reasons why.

No matter how healthy you are, your body takes in a lot of junk. Everyone has their moments and eats junk now and then, healthy packaged foods are still packaged foods, and even if you are 100% clean eating whole, natural foods, you’re still breathing. As long as you’re breathing, you’re building up yucky free radicals in the body.

Oxygen causes the buildup of free radicals. This is a wholeee long process that takes place in the mitochondria (oh yea, remember high school bio?) that I cannot wait to have the time to write about in an easy-to-understand way (stay tuned for Nourish the book!). In the meantime, basically, oxygen → free radicals → aging, cancer and other diseases…the list goes on. If the human body were a bicycle, oxygen is rust.

So, before I get too off-track, let’s answer this: what does this have to do with cleanses?

Well, antioxidants are pretty much free radical killers. You all know berries and other foods have antioxidants, but I bet you didn’t know that your body naturally makes really powerful antioxidants without food, called superoxide dismutase-2 (let's call this SOD2 for short!). But, the process of eating and metabolizing food turns off these little guys, which further adds to the free radicals running wild.

When you are on a cleanse, a juice one or a calorie restricted one, you give your body the chance to not only give the liver and other organs a quick break (which they don't really need, but hey, might as well!), but more importantly, your body has the time to build up its natural antioxidants (primarily SOD2) to alleviate the buildup of free radicals. These natural antioxidants have been suggested to prevent aging, cancer, alzheimer’s, diabetes, and so many other diseases.

I personally don’t like the idea of starvation and strict juice cleanses. That’s one thing I (and my clients) love about my cleanse: they are never hungry and you don’t have to give up eating food. 

If you don’t calorie restrict, I highly recommend a cleanse every month or few months. Not to lose weight, not to look thin, not to avoid dieting, but rather to build up the body’s natural defenses to fight disease and encourage healthy aging. You’ll thank me when you’re a healthy, active old man or lady!

Weight Loss: Pick your angle

Lisa Eberly

dessert-weight-loss

I read SUCH an interesting article about weight loss in women recently.

The research tested several different “techniques” for weight loss in women, including: eating fewer desserts, dining out less, limiting sugar-sweetened beverages, eating fewer fried foods, and eating more fish.

They basically wanted to see which was the most effective at causing weight loss over 6 months.

You know what they found?

Each of the factors lead to weight loss over 6 months — independent of all the others.

So, that means that choosing to do only one of those things (eating fewer desserts, dining out less, limiting SSBs, etc etc) would lead to weight loss over 6 months — even if you don’t do all of them.

I find it frustrating to see women struggle with weight loss and restrict themselves so harshly. Plus, very restrictive weight loss patterns almost never work, and usually lead to long-term weight gain. (Talk about a bummer…) So, choosing a technique in which you pick 1-3 angles to approach weight loss seems like a much more promising approach (and spares your sanity a bit!).

When coming at weight loss, rather than say “I am never eating a single dessert and am living off vegetable smoothies until I’m a size 4!” (which is almost guaranteed to NOT work and definitely guaranteed to TOTALLY suck), pick a few small changes to make in your lifestyle and see results over a few months. Those results are not only backed by research to happen, but are also proven to be more likely to stay in the long term.

Side note: this study also found that in the longer term of 48 months down the line, eating more fruits and vegetables was the most effective angle at leading to weight loss in women.

So, rather than dive into the deep end of a miserable, restrictive diet, start with one angle. Then, once you’ve got that down, maybe add a second or third. That way, you’ll have more freedom, more happiness, and you’ll actually lose more weight for a longer period of time!

How to Stay Healthy in a Crazy, Busy Life

Lisa Eberly

healthy-busy-centered-yoga

Life gets, well, pretty friggin' crazy sometimes. I think creating this website and brand really put my 'crazy' levels to the test. And let's be real: it's really tough to keep that energy going when life is moving so quickly. You want to be that super productive, high-energy, glowing, calm, collected, healthy person...but when you're juggling a zillion things and are wiped out, it's not easy.

Sure, when life is calmer I have my go-to daily routines. But what about when life gets hectic? 

How do I keep my engines running on that productive-high energy-healthy setting when life gets a little crazy?

1. I drink tons of water. How much water should you be drinking? Take your weight in kilograms (divide it in pounds by 2.2) – that’s around how many oz of water you need daily. So, if you’re 150 pounds, that’s 68 kg, amounting to 68 oz of water per day (about 8-9 glasses).

2. I take my vitamins every day. Sometimes when we're running around like crazy it's tough to make sure we're getting enough of all our vitamins. Taking a gummy, or even an Emergen-C packet, makes sure you've got enough to keep you going all day! When it comes to energy metabolism, sometimes vitamins can be the 'limiting reagent' to a reaction in your body, meaning that the body cannot complete the reaction it needs to only because it doesn't have enough of the vitamin. An example of this are your B complex vitamins and energy metabolism: if there are not enough B vitamins in your diet, your body cannot burn energy as well.  

3. I am active every day! Even if you are too busy to get a long gym session in, there is always walking. 10,000 daily steps or bust! So, even if I’m not at the gym or on a run, I’m standing at my desk, walking through the halls, and biking or walking to work! Seriously, any chance you have to walk around, whether it's a phone call or brainstorming an idea, WALK! The other day I walked up and down the stairs to my apartment while thinking of ideas for blog posts!

4. I get lots of sleep. Sleep is totally key for healthy living and keeps you running on high energy all the time without wearing you down. There's really no 'making up' missed sleep. If you have to choose between gym and sleep or work and sleep, the answer is always sleep. 7-9 hours, nightly, no matter how early you have to get up!

5. I also eat Greek or Icelandic yogurt every day. Yogurt has probiotics in it which help improve the health of the bacteria in your gut, promoting positive, healthy bacterial growth. The bacteria in your gut play a huge role in the way your body functions, including your weight, disease risk, immunity, and food cravings, and current research is working hard to determine how this works. If I don’t get yogurt in, I’ll take a probiotic. My absolute favorite yogurt is Siggi's -- really low in sugar, really high in protein. Plus, really friggin' delicious. It's a little ridiculous how many of these are always in my fridge. 

6. I listen to happy music in the morning. Music stimulates dopamine, which enhances your mood and makes you feel all gooooood and ready to start the day. My go-tos in the morning are The Beach Boys and the Rolling Stones.

What are your necessities when life is running on high? Do you swear by a special food that always keeps you healthy? Zinc? Vitamins? Water? Mom’s chicken soup? A particular morning stretch or workout? Share!