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Healthy Lifestyle

Healthy Lifestyle

Are you ready to live the life you’ve always wanted & learn how to incorporate the skills to maintain a healthy lifestyle forever?  It’s time to get started with my award winning techniques in my nutrition & fitness book, Healthy Lifestyle – Inside Secrets to Transforming Your Body and Health.

Inside the book I share my story, and several of our clients’ transformation stories…along with some facts and revelations about what it means to get in shape.

My hope is to use the book to inspire more people to take control of their health and I hope you enjoy reading it as much as I did writing it.

Watch our social media pages for up to date nutrition & fitness information.

If you’d like to get a copy, please click the following Pay Pal link to have one sent directly to you! $9.99 plus tax and S/H




If your live outside the US, email me for shipping information.

Coach Connie

Brain Enhancing* Benefits of The Irresistible Cocoa

Who doesn’t love chocolate? Ok, there are a few, but they’re far and few between. Ha-ha…. I am the first to admit…. I am a chocolate lover. I’m not going to lie- this is one of my favorite subjects to talk about. So, if this is your favorite subject as well, all you have to do is keep on reading and discover more information on cocoa benefits.

As you will see, when it comes to the benefits of cocoa, there are quite a number of interesting facts to discover – for example, did you know that cocoa is rich in antioxidants and thus can enhance* the functioning of the brain? Cocoa brain benefits are plenty, as you will be able to read below.

So what is it that draws us to chocolate, well for many of us, it’s telling us that our body is lacking essential nutrients such as magnesium. That’s why at meal times, it’s recommended that we consume unprocessed, whole foods (recommended), including vegetables, fruits, whole grains, meat, poultry, fish, and dairy.

Let’s not forget, the key component to finding the right chocolate is one that is in its purist form, called raw cacao, also known as “cacao, the food of the gods” in the Greek language. It has a surplus of health benefits that may contribute to weight loss* due to its natural ability to suppress* the appetite. Another important factor is that chocolate has antioxidants along with essential vitamins and minerals, that boost* the metabolism, and therefore, the calories are more in balance.

And to think, I’m now convinced I need to add more chocolate into my daily diet. Then researchers come up with even better news… that chocolate can keep us thin. Yes, they have my attention and here’s what I found out!Scientists from the University of California of San Diego studied nearly 1,000 individuals and found out that those who regularly eat chocolate are thinner than those who just sparingly eat cacao. Of course, they are not saying that eating a few bars a day will help you drop lbs., but due to the antioxidants and ingredients in cacao, can boost* weight loss* and they show lower BMIs.

Chocolate Diet

Then to find out there was such a thing as “The Chocolate Diet”. I thought I had gone to heaven. So what’s behind the so-called “Chocolate Diet, well by allowing yourself just a few chocolate bites per day – can actually make you feel more satisfied and therefore, lead to less chances of binging on those unhealthy treat* options. This leads to reduced* snacking that can aid in weight loss* benefits. According to a small study by the University of Copenhagen, dark chocolate may even reduce* cravings for sweet, salty and fatty foods.

The essential minerals include calcium, sulfur, zinc, iron, copper, potassium, and manganese. They contain polyphenols called flavonoids, with antioxidant properties that can offer skin protection against UV damage, along with the following vitamins- B1, B2, B3, B5, B9, and E. It also carries essential heart-healthy fat called oleic acid, a monounsaturated fat, along with protein and fiber.

Raw chocolate has many amazing nutrients that most of us had no idea that our sweet tooth led to creating an abundance of the following healthy attributes Just, remember, there are many benefits of cocoa to discover. The most important ones that you need to keep in mind are the cocoa brain benefits – as cocoa is rich in amazing ingredients, it should come as no surprise that it can stimulate brain health and the overall cognitive function.

1. It can promote cardiovascular health by lowering LDL cholesterol and lowering plaque buildup on the walls of the arteries along with lower risk of heart disease. This is reflected by the benefits of dark chocolate being so heart-healthy and inflammation fighting perks.

2. It may fight diabetes. According to a 2005 Italian study, they found regularly eating chocolate increases* insulin sensitivity and therefore; reducing* the risk for diabetes.

3.It can reduce* blood pressure and enhance* circulation by aiding in the strength of dilation and health of blood vessels.

4. It supports digestion while the cacao moves the production of digestive enzymes in the body.

5. It can balance the free radicals from sun exposure, or pollution by protecting the body through the high level of antioxidants in cacao.

6. It enhances* mental and physical well-being by improving* mood, lowering stress and reducing* depression.

7. It reduces* stroke risk.

Raw Cocao Info

So, How Does Chocolate Boost* Our Brain?

1. It can make you smarter- According to a British study, the cocoa’s flavanols increase* the brain’s blood flow, which seems to make people feel alert and more awake and therefore; perform more efficient on counting tasks and improve* thinking skills. “From laboratory studies, we know that flavanols smooth the way for brain cell connections and survival, and protect brain cells from toxins or the negative effects of inflammation,” says Dr. Miguel Alonso-Alonso, a neuroscientist at Harvard-affiliated Beth Israel Deaconess Medical Center.

2. It improves* vision due to the improvement in the blood flow caused by the benefit of chocolate, may increase* blood flow to the retina and therefore; improving* vision.

3. It can quiet a cough, due to the theobromine, an ingredient in chocolate that seems to lower activity of the vagus nerve, the part of the brain that provokes hard to shake off coughing.

4. It can prevent blood clots, and fight cell damage, due to the flavanols in chocolate.

Chocolate Boost* Our Brain

Of course, keep in mind chocolate is high in calories, so according to news out of England, the middle aged to older adults can eat up to 3.5 ounces of chocolate per day to aid in lowering heart disease rates than those who turn down chocolate. Really, who turns down chocolate? The 3.5 ounces are actually more than 2 standard Hershey bars….. According to the European Food Safety Authority, it is suggested that 200 mg of cocoa flavonoids per day is a good target for the general population.The higher the cocoa content of the bar, the more health benefits it will provide, usually bars with 70% cocoa or more.

In summary, knowing the many health benefits that chocolate offers to aid in our goal of being healthier, it’s a win-win. But as I always say, all in moderation. As always, consult your health professional before starting any diet to ensure you are on the right track. When it comes to cocoa benefits, think about its rich content in antioxidants and how this can help your brain to work more efficiently.

Discuss with your family physician about the benefits of cocoa and how you can incorporate it into your daily meals and/or snacks. Ask about the cocoa brain benefits and he/she will certainly confirm these as well.

I hope this article finds you in good health.

Sources:

  • Sweet dreams: eating chocolate prevents heart disease www.health.harvard.edu
  • Cocoa: a sweet treat* for the brain www.health.harvard.edu
  • 2017 Integrative Nutrition, Inc. Learning Library under Dietary Theories
Image CreditsFeatured Image: Shutterstock

In-Post Images: Shutterstock & onegreenplanet.org

Q&A With Inver Grove Heights Lifestyle Health Mentor Connie Stoltz-McDonald Submitted by EatIGH.com

I break down the techniques to the most common weight loss struggles and to fight the battle & make it reality in the following article with EatIGH.com:

Q&A With Inver Grove Heights Lifestyle Health Mentor Connie Stoltz-McDonald

I wanted to share my own personal struggle to loose weight- it happens to all of us…. At one point or another- we need support and the right knowledge to change for good and finally make a lifestyle transformation.

“I have to say the most common struggle is losing weight. When I look back on my own experience, I started running to lose weight. I kept increasing the number of miles I ran to the point of 12 miles a day and I couldn’t figure out why the scale wasn’t showing any results. It was beyond frustrating, but I was determined to figure it out.”

Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness. As your Health Coach, I will listen carefully and help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you.

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.

To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. 

Schedule: Complimentary Consultation

 

 

Coach Connie

Clean Living, Healthy Breathing: Maintaining Safe Indoor Air Quality for Your Kids

 

Clean Living, Healthy Breathing: Maintaining Safe Indoor Air Quality for Your Kids

 

When it comes to clean breathing air for our children, most parents are more likely to worry about what kids are breathing outdoors. But the truth is that indoor air pollution is, on average, from two to five times higher than outside, and it can cause an array of dangerous health problems. It may take the EPA decades to improve our breathing air outside, but you can keep your kids breathing safely inside your home with a few simple improvements.

Natural ventilation

One surefire way to improve the quality of your children’s breathing air is to ventilate your home naturally. Switch off the air conditioning and throw open the doors and windows for 15 or 20 minutes every day. Creating a healthy natural flow will clear your home of pollutants and freshen the smell and feel of your interior. It’s a good way to enhance ventilation naturally and let lingering odors from that garlic prawn pasta dish float away once and for all.

Air quality threats and causes

There are several factors that play a role in an unhealthy home. Humidity—too much or too little—contributes significantly to poor indoor air quality by creating a breeding haven for dust mites, mold spores, and pet dander. Mold is particularly dangerous to your child’s breathing and can cause a litany of upper-respiratory problems. It also poses a danger to the wood and drywall inside your home, which will begin to warp and rot over time if the humidity inside is too high. If humidity and moisture are major problems in your home, consider purchasing a dehumidifier, which helps moderate the humidity levels. Simply set your unit to 50 percent and make sure to empty the receptacle bucket and keep it clean, and you should be in good shape. Poorly ventilated homes create a “perfect storm” for mold growth and allow certain dangerous gases to build up. Radon gas is the leading cause of lung cancer among non-smokers according to the EPA and the second-leading cause of lung cancer overall.

Purifiers

Indoor air purifiers, properly maintained with a HEPA filter, are effective at reducing pollutants in the home for those who suffer from allergies and asthma. Some use ultraviolet light to kill off pollutants like viruses and bacteria, while other purifiers combine UV light with a catalyst, which renders gaseous particles harmless. If allergens and pollutants are a major problem in your house, consider having a whole-house filter fitted for your HVAC system, which will remove harmful particles from your duct system.

Safe cleaning

Commercial cleaning products can contribute significantly to poor indoor air quality, so try substituting eco-friendly substances like baking soda, lemon, and vinegar as cleaning fluids. Use microfiber cloths for cleaning instead of dusting sprays that can exacerbate breathing problems. Incorporate indoor plants like ferns and lilies, which can filter out allergens and improve your air quality safely and naturally. If it’s necessary to use strong commercial products, be sure to open the windows and create a steady flow of air for effective ventilation. Make sure to keep all carpeting well-vacuumed to help control allergens.

No smoking! For children with respiratory issues, secondary tobacco smoke, which contains about 7,000 chemicals according to the Centers for Disease Control, will exacerbate their condition and make it difficult to breathe freely. Kids with pulmonary illness may cough and show other symptoms that resemble those of the common cold, as well as nasal flaring, loss of appetite, and decreased urine output. Post a sign in your home which makes it clear there’s no smoking inside your home ever, so your Uncle Bob the cigar smoker has no excuse for lighting up and filling your home with heavy, acrid smoke the next time he stops by.

One very good way to keep your kids breathing healthy is to make sure they spend plenty of time outside this summer. Get the whole family outside together to do some backyard camping, go bike riding, or play Frisbee golf.

Poor indoor air quality is dangerous to young children, whose lungs are still developing, and may contribute to sudden infant death syndrome. Kids need clean, well-ventilated air to breathe if they are to grow up healthy and happy.

 

About the author:

Julia Merrill has many years of experience in the medical field and runs the site BefriendYourDoc.org.

Julia’s mission is to close the gap between medical providers and their patients, and aims to provide tips on finding the right medical care, health insurance, etc.

Sources:

Photo Credit:

New findings may explain the advantages of polyunsaturated fat

Written by Coach Connie,

Lifestyle Health Mentor

 

When we think of the word “fat”- We remember back to our parents and grandparents using lard for everything they made or putting a huge slab of butter on bread. Back then, we didn’t think anything of it when we were eating fat, whether it was good or bad for us. We just thought it was part of our diet.

Today, no matter where you look – you see news reports saying eat this fat but don’t eat this fat. We’re always trying to find the lowest fat diet. It almost seems as if we all need to be scientists just to figure out what should we eat. So let’s take a look at what polyunsaturated fat is, why it’s good for us and what should we consume to achieve the full benefits.

So, what is polyunsaturated fat and how does it affect our health? It is found in animal and plant foods, which is known as one of the healthier fats, together with monounsaturated fat. The biggest thing to remember is that we want to add in polyunsaturated and monounsaturated fat, which will be replacing saturated fats, commonly found in red meat, butter, cheese, and ice cream; and trans fat, which are unhealthy fats found in partially hydrogenated oil, that could increase health problems such as risk for heart disease. When you reduce the red meat and butter intake, substitute them with fish, beans, nuts, and healthy oils rather than refined carbohydrates. That’s why adding polyunsaturated fats into your diet can help lower your bad cholesterol (LDL), which causes your arteries to become blocked or clogged. It can contribute vitamin E to your diet, which is an antioxidant. By adding more of this healthier fat into our diets, it can boost your overall body, mind and soul, along with your waistline. Now isn’t that a bonus.

This type of fat includes omega-3 and omega-6 fats (EFA’s), which are essential fatty acids that helps our brain function and cell growth. We need to supplement these EFA’s through our food, since our body does not produce this on its own. They protect our heart because they contain EPA and DHA. They lower the risk of fatal heart attacks and sudden cardiac death caused by electrical problems that occur in the heart. By consuming fish, it may reduce the risk of stroke too and keep in mind, it contains vitamin D, healthy proteins, selenium, and other nutrients. It is recommended that you consume at least two 3-4oz servings of fish and seafood, including one serving of oily or dark meat fish per week. As for vegetable oils, it is recommended that you consume 5-6 teaspoons per day, which includes oil found in foods.

Lately, all you hear about is coconut oil or palm oils. Are they really better for you? Well, according to the AHA, there is no real known evidence as of now so, they recommend to stick to vegetable oils, because of the overwhelming evidence they are good for the heart.

So, how does the omega-3 and omega-6 fats work to our benefit?

  1. Lower triglycerides and lowers the risk of having an irregular heartbeat, known as arrhythmia.
  2. Cuts down the buildup of plaque in our arteries and decreasing our blood pressure
  3. It can regulate our blood sugar and lower our diabetes risk
  4. Lower inflammation and contains beneficial phytochemicals from the oil seeds

There are several foods that are recommended as part of the polyunsaturated fat category:

  1. Fish, including salmon, herring, trout, albacore tuna, anchovy, sardines, bluefish, mussels, halibut, bass, oysters and mackerel
  2. Vegetable, Safflower, Corn, Flax, Olive, Canola and Soybean oil
  3. Sunflower, poppy, chia and flax seeds
  4. Eggs and avocado
  5. Walnuts, soybeans, almonds, pine and brazil nuts
  6. Fresh, raw pork sausage, pork, roasted turkey, roasted chicken wings and duck
  7. Quinoa, toasted wheat germ, raw oat bran, dry chickpeas, millet, tahini and firm tofu

So, what if you don’t care for fish or have a fish allergy? According to the American Heart Association, you may want to supplement with over the counter fish oil capsules. Keep in mind, they are not regulated by the FDA. Most capsules carry about 200-400 mg of EPA plus DHA, which should be sufficient for most people. As always, consult with your doctor on a higher dose requirement. Some capsules leave an aftertaste or cause burping, so it’s best to choose the burp free option when choosing the right fish oil capsule.

Please note: As I always say, all in moderation, because eating too much of this type of fat can lead to weight gain, which contains 9 calories per gram. Carbohydrates and proteins carry half of that amount of calories, so just be aware of your consumption amount.

So, how does this compare to my daily healthy plate regimen? It is recommended to allow no more than 25%-30% of fat in your daily calories, of which should be from the polyunsaturated and monounsaturated groups. Keep in mind, limit the other fats, such as saturated fat to less than 6% of your daily calories.

Should we really have to read every label to see what type fat is in the product? Yes, because as stated, there are good and bad fats, so by knowing what to look for when purchasing the product will only benefit your health in the long run. Of course, keep in mind, that when food manufacturers lower fat, they usually substitute it with carbohydrates from sugar, refined grains, or other starches. These are digested faster in our bodies, which affects our insulin and blood sugar levels. This can result in weight gain and diseases.

As always, consult your health professional on any health concerns or questions.

I hope this article finds you in good health.

Sources:

https://medlineplus.gov/ency/patientinstructions/000747.htm

https://healthyforgood.heart.org/Eat-smart/Articles/Polyunsaturated-Fats

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

http://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/

https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats