Tag / Estero health coach

by tessbrennan

Well POOP!

It certainly doesn’t conjure up pretty thoughts, does it?

My husband’s friends have many colorful metaphors for it.  Movies make fun of it.  It’s the first thing that seems to come to mind when things go wrong. (I know, I’ve heard many a person use the metaphor when things have gone wrong. – okay, I’ve used it too.)

The problem is, we don’t talk about it. Poop just isn’t discussed, it is almost taboo. Yet, our poop can tell us a lot!  (I’m NOT saying I want you to email me photos of your poop! – have a friend who does this to his wife)  What I AM saying is, “When we look at our poop, it can tell us a LOT about our health.” – Current health and even FUTURE health!

Why look at poop?

  • Americans are suffering from colon problems that are affecting over 90% of the population!
  • 79% of our immune systems are located near our colon & digestive tracts.
  • Most colon ‘diseases’ come directly from impaction, miscellaneous debris, or toxic materials that are formed in the colon and generate toxins throughout the rest of the body – a direct cause of many diseases

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What GOOD poop looks like. (Yes, I AM going THERE)

  • Medium brown
    • Prolonged periods of a different color could indicate issues that need investigated
  • 1/2 inch in diameter
    • The size of a healthy, clean colon
  • ~24 inches per day (about 2 pounds)
    • NO, you don’t need to measure – just guestimate
  • Little to no odor
  • Doesn’t leave a mess behind
  • Does it sink or swim?
    • It should gently and easily “dive” into the pool (toilet)
    • It should settle in the water
      • Diver – too little fiber in your diet
      • Floater – too much undigested fat
  • 2-3 times per day (YES, PER DAY)
    • Big meal in SHOULD = Big meal out (A healthy bowel moves after every significant meal.Well_Poop

What to do when things “don’t look good.”

  • Hydrate – constipation is often caused by dehydration. DRINK MORE WATER
    • Drink water 30 minutes before your meal and 2 hours after your meal to increase the effectiveness of digestion enzymes
    • Technically, you should avoid drinking during a meal to prevent the dilution of those important digestion enzymes
  • Supplement with Calcium/Magnesium or VitalMag – magnesium is a gentle mineral that brings water into the colon among many other things
  • 7-9 servings of fruits and vegetables per day
    • FIBER IS KEY
    • Eat nutrient dense foods – not processed crap
  • Flax seed is a great way to add fiber
  • Lubrication (NOT THAT WAY)
    • Oils help provide smooth and gentle elimination – THINK:
      • Flax seed oil
      • Cold water fish
      • Supplements like EPA or GLA
  • Exercise – get things a movin’ and a shakin’

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Why NOT OTC laxatives?

  • Laxatives come with side effects that are detrimental to your health and they don’t FIX IT.
  • Mineral Oil is BAD
    • the body does not absorb it
    • it prevents digestive juices from getting to the food you eat
    • it prevents the lining of the intestine wall from absorbing the good nutrients you need
  • Herbal formulas increase the peristaltic action of the colon and help it function better

Herbs to move constipation on out…

  • Senna leaf
  • Alfalfa LEAF (note alfalfa LEAF – not the rest of the plant)
  • Anise seed
  • Blue malva flower
  • Buckthorn rood
  • Culver’s root (not their burgers)
  • Fennel seed
  • Licorice root
  • Rhubarb root (NOT their leaves)

When we can say, “That’s some good poop!” we know our immune system and our bodies are in good health, making healthy cells.

For more information on achieving “perfect poop” feel free to contact me.  Would love to discuss  your health and how we could move it along! Winking smile

sources:

Treasures of Health Nutrition Manual, Annette Reeder & Dr. Richard Couey

Why Do I Feel This Way?, Christine Gaber, RHN & Charlene Day, RDC

by tessbrennan

What is Causing us to “Be Sick?”–Our Products at home?

Last night, in my Temple Maintenance class we were discussing choices.  All the choices we make, how many times a day we are voting with our dollars and our actions.

Our overall health is determined by our overall LIFESTYLE.  The choices we make profoundly effect our health on a daily, weekly, and monthly basis!

What choices am I talking about? Simple choices made every day.

  • —What to eat
  • —What to drink
  • —What to think
  • —How & when to move
  • —Products we put on our skin
  • —Products we use in our homes

Why are the last two choices on this list?  Let me show you. Doris Rapp is a board-certified environmental medical specialist and pediatric allergist.  She has done extensive research on the effects of allergens and CHEMICAL exposures.

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The photos I am sharing are in regard to studies done with children.  As adults, we must realize that if our children are effected, then we certainly are too!  These are some of the examples from the above book.

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We have so many children being labeled as ADHD these days.  We have them sitting in classrooms for 6-8 hours a day with NO recess, surrounded by toxic cleaners that are inhibiting their brains ability to function at its optimum potential.

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In class last night I referenced this piece, below, and the reaction the girl had to Choline bleach exposure – through the ductwork of the home.  Mom was in the basement laundry room and the girl was in her bedroom.  What effect is that bleach having on the person who is actually acutely exposed?  (We don’t use bleach in our household – we use the Get Clean line of cleaning products.)

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Below, the Teacher is commenting on the change in the student’s writing pattern.  An outsider, with no knowledge of what was going on, noticed the difference in the before and after. 

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Finally, here is an example with Pinesol.  This parent changed to the Get Clean line of cleaners for a week, didn’t believe that it could have that big an impact on her child, so went back to the Pinesol to test her hypothesis.

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The Solution? (pun intended)

Switch out the toxic cleaners in your home for cheaper, concentrated options. Vinegar and baking soda are one option.  Here is the option I choose!

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Price is something that concerns many of us. Not me, I’m saving SO much on my cleaning products, its amazing!!!  And they WORK! Just ask my skeptical husband. Smile

These products are available piece by piece if you choose to finish what you have on hand first, OR – as a kit to swap it all out at once, as I did, or even in mini kits for the different areas of  your home!

get clean kitGet_Clean_vs_others_HealthyGreaseMonkey

Begin voting today with your dollars, not as many dollars as you have been using. Tell the toxic industry, we are no longer interested in what they have to sell.  We do not wish to pay them to poison ourselves or our families. 

For exhausted, busy moms… They can clean all day and we know they are safe. (So are our pets if they decide to wash them too!)

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by tessbrennan

8 Tips for eating healthy with picky kids and husband.

My win over obesity wasn’t overnight.  My husband didn’t just “magically” give up his “lifestyle choices” because I wanted to be healthier and weigh less.  The quest to improve my health happened gradually and includes many of the “sneaky” ways I incorporate better health into my family’s diet.

Fresh Produce Healthy Grease Monkey

  1. If they don’t like it, shred it! (These veggies cook down to opaque or nearly invisible in red sauces)  I include these veggies in refried beans, chili, veggie chili, soups, spaghetti sauce, and many other dishes.
    1. Carrots
    2. Zucchini
    3. Summer Squash
  2. If they don’t like it, mince it! (When they can’t see it, many times they don’t even realize it is in there) I include these in Cream of Anything casseroles & soups, chilies, omelets, tacos, and others.
    1. Onions
    2. Mushrooms
    3. Spinach
    4. Peppers
  3. Smoothee’s in Opaque Glass with a Lid and Colored Straw. (I can feed many healthy things to my 7 year old, disguised as a smoothee) When you mix banana, oj, pineapple, strawberry, and other sweet fruits you can get away with a lot!
    1. Ground up supplements (b complex to help her focus in school, Nutriferon to help build her immune system, others as needed)
    2. Spinach – never even realizes its in there
    3. Protein powder – I don’t need to sneak this one, but it is an added bonus.
    4. Also, can freeze these into smoothee pops!
  4. Color is FUN! and healthy!   (even when the color is blended into other meals)
    1. Fruit salad with a touch of homemade whipped cream is a favorite of my daughter.  Lots of colors = lots of nutrition! (I’m not talking skittles or starburst here)
  5. Its your only option. (Many times, I simply tell my husband and daughter, its your only option, this is what I made for dinner.) IT works.  OR… I tell my daughter, you have to try it and eat ## bites before you can have something else.
  6. Frozen fruit pops/ smoothee pops/ organic freezer pops await when you finish your meal. (This doesn’t work so much with my hubby, but it does with my daughter.)
  7. Try new recipes: I LOVE Spinach chocolate treats (brownies) We call them by different names though, so we don’t get the answer, “this doesn’t taste like ####”
  8. Finally, Garbanzo beans are a GREAT meat substitute in chili – hubby didn’t realize there wasn’t any “beef” in the chili until he’s eaten it 6 times for 6 different meals and I TOLD him. LOL (Wondering where else I can sneak these in.)

In many other countries, there are no issues with your children not “wanting” what is fixed for dinner, they eat what everyone else is eating.

Warning: Graphic conversation I actually have with my 7 year old.

I still have issues with my 7 yr old, but we implement numbers 5-6 and we discuss A LOT how #4 is important for nutrition and health.  She is expected to take responsibility for her own health.  (ie: having trouble pooping?  How many fruits and veggies did you eat yesterday? How much water did you drink yesterday?)

by tessbrennan

I HAD a WART on my face! Cheap, easy, safe, GONE!

My hubby has always had issues with warts.  He’s tried most everything, but basically just continues on with them… On his feet, one on his leg and one on his hand… 

Three months ago, I had a blemish on my face, it didn’t go away, and I am ashamed to say, I am a picker.  I would brush it during the day, while I was out and before I knew it I would have scratched the top off of it.  It would heal over and get bigger.

Last month I realized it was a wart. A big, ugly, witchy looking wart… right on my face!

Here is the wart on my face on May 25, 2014. Wart Before

So, what did I do? Very simple.  Apple Cider Vinegar, a tiny piece of paper towel and a circle band aid.  I soaked the small square of paper towel (4 layers thick) in ACV and then placed it over the wart with a circle band aid and went to sleep.  Wart Killer

8 hours later I woke up, took the little band aid off and it was all white and puffy, so I put another band aid over the wart to go to church.  (I envisioned people staring and making comments similar to a movie about a shark and a laser) Smile

After church, in the car on the way home, I took the band aid off so it could breathe and air out.  When I took off the band aid… it all but fell off!  See below.Wart After collage

The top right photo is what it looked like when I took the band aid off.  Then, the whole thing just fell off into my hand.  The lower right photo is of the wart (dead and removed) on my index finger.

The left photo is what is left.  It is healing very well, just after 1 day.  I will use my Enfuselle C&E Repair cream on it to assist in the healing process.  And will update as it heals.

When my daughter had a wart removed by the Dr. it cost us $200 and was VERY painful for her.  This method was used ON MY FACE and there was NO PAIN.

I did feel some tingling when I first applied the ACV, but no pain.

Inexpensive, easy, pain free, and done at home with no co-pay!

Hope this helps… I will also post some before and afters of my hubby’s feet as we use this method on those nasty beasts!

Make it a GREAT day!

by tessbrennan

A week+ food, all in a Sunday! (Links to recipes)

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As I glanced at my schedule for the upcoming week, on Saturday, I realized I will be out of the house four out of five nights this week, have a week of reprieve then be out five nights in a row.  My answer, cook while I play on a Sunday.

I actually started Saturday night by soaking a pound each of black, pinto, red, & garbanzo beans – this way they would be ready for cooking on Sunday Morning.  Then, after church, I commenced to fixing it all.  When the day was over this is what I had:

  • Broccoli Salad – to Nom on all week (5-8 lunches)
  • Pico de gallo – for daddy & I to kick up our veggies a notch
  • Cream of Anything Chicken/Mushroom/Zucchini “casserole starter” (From a leftover whole chicken)
  • 5 1/2 quarts of Chili (5 meals) (veggie chili recipe)
  • 2+ quarts of beans ready to make refried beans (5-8 meals)
  • 12 Mini-meatloafs (1/2 beef, 1/2 turkey) (6 meals)
  • 8 Onion Soup burgers (1/2 beef, 1/2 turkey) (3 meals)
  • 3/4 gallon of frozen grapes for entertaining and my daughter

Meals mean enough for my whole family.  Lunches = one person.

I do offer classes on bulk cooking, just say the word and I can hook you and your friends up!  (My classes even include baking 2 loaves of bread)

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Mini Meatloaves, freezing in the holders… (I then, at the advice of my hubby, set them on a low grill for 3 minutes to allow them to release from the pan)  Next time I will make them in cupcake cups.

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Chili full of red, pinto, & garbanzo beans, shredded zucchini, shredded carrots, tomatoes, and so much more!  Chalk full of veggies!!!

Pico de Gallo

Pico de gallo – our main veggie staple.  We eat it on everything from a spoon to eggs, chicken, burritos, flank steak, sometimes even homemade tortilla chips.

by tessbrennan

Sweet & Sour, Crunch & Chewy Broccoli Salad

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This is an amazing salad that even my husband will eat… His first response was “raw broccoli, ick” then he tasted it and was pleasantly surprised.  The flavors of these ingredients melt together to give the perfect combination of flavor, texture, and pleasure in food. 

It also contains a sugar, a fat, and a salt to help cause the brain to give you that “satisfied” feeling after you have tasted, chewed, and consumed it.

Ingredients:

  • 2-3 cups of finely chopped broccoli (I chop it tiny so you can get all the flavors in every bite.)
  • 1 medium red onion, finely chopped
  • 10 rounds of Canadian bacon (Less fat, no nitrates – I buy mine at Costco)
  • 3/4 cup of raisins (I prefer organic green grape raisins)
  • 3/4 cup of slivered almonds
  • 1/2-3/4 cup olive oil mayonnaise
  • 1/4 cup raw, organic sugar
  • 2 tablespoons of white wine vinegar

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I soak my broccoli in a solution of water & Basic H (two drops) to clean anything still on it.

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I’ve chopped the Canadian bacon into small pieces, then added the finely chopped broccoli

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Add the onion, raisins & almond slivers & mix.

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Whisk together the mayo, organic raw sugar, & white wine vinegar.

Pour over the salad and mix well.  It is best when you let it marinate for a bit before you eat it!  FABULOUS treat!  I like to keep this in the fridge to munch on throughout the week.

by tessbrennan

Chocolate Protein Bites

Preparation Time: 5-10 minutes Yield: 12 servings

Ingredients:

1 cup Shaklee Instant Protein Soy Mix* 1 ¼ cup oats
½ cup flax meal 1 cup Raw Honey or Agave
1 tsp Pure Vanilla 1 cup Peanut butter or Almond butter

 

Add-ins (Add some or a small portion of all)

1 cup slivered almonds 3 Tbsp cocoa powder
1 cup organic chocolate 1 cup of coconut

Directions:

Combine all dry ingredients in a bowl and set aside. In sauce pan, bring honey/agave to a boil/almost boil, immediately remove from heat and add PB or Almond Butter and vanilla. Stir until combined. Pour complete mixture into bowl of dry ingredients and stir till combined. You many need to use your hands. Press down into mini cupcake pan into mini cupcake cups. Cool in refrigerator.

Tips:

I typically use the Shaklee Instant Protein Soy Mix for my bars. You can use any of the Shaklee protein powders for this recipe and it will come out pretty close to the same. The IPSM is flavorless and is a substitute for flour in other recipes. I keep this as one of the staples in my pantry. You can throw it into muffin, pancake, cookie or cake recipes and it will cut back on the carbs and of course the flour. It is also great to add to oatmeal or applesauce to make sure your kids are getting their protein.

If you choose to use the IPSM, you will have 12 servings at 10 g protein each that offers ALL of the amino acids, especially the 9 essential amino acids that your body does not produce on its own.

Protein bites

After a full day of VBS… she LOVES a protein bite or two!  LOL (Yes, she did her own hair today!)

by tessbrennan

I’m NOT asking you to STOP BREATHING!

In order to get healthy, we don’t need to make all the changes at once!

A few years ago I was very frustrated with a friend who was experiencing a LOT of health issues, yet refused to make any changes to his non-healthy habits.  I just knew that if he would eat better, cut back on the unhealthy habits, drink more water, stop surrounding himself with toxic products, and meditate more he would feel better and see great results. 

Then, a friend said something that has stuck in my head ever since.

You may as well ask him to STOP BREATHING!  Why would you assume that he would just change EVERYTHING in his life, especially when those habits are comforting and he’s spent a lifetime developing them

Stressed woman Healthy Grease Monkey

When we are stressed, it is easy to turn to old habits, even when those habits aren’t the best choice.  Comfort foods, alcohol, sodas, chips, cookies, chocolate, candy bars, ICE CREAM!!!

This week as I was working with a client who has decided she wants to improve her health, lose some inches, and increase her energy levels,  we discussed “what are healthy food choices,” I noticed she started to get overwhelmed.  It was at this point I STOPPED.  We need to understand that even small changes made on a gradual basis can have huge results.  And each new healthy habit stacked on top of the previous healthy habit creates a synergy toward better health!

This reaction reminded me of “might as well stop breathing.”

Many times people GIVE UP because of an ALL OR NOTHING attitude.  This attitude sets you up for failure.  Chronic Stress is detrimental to our health, worrying about “doing it all right” creates stress and many times causes us to fail simply by giving up on all the good we’ve started.

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Pick one healthy change to implement into your daily life today… Work to master this new habit in the next month.  Then, next month, add the next healthy habit – by the end of 12 months you will have 12 new healthy habits to provide the synergy needed to increase your energy, improve your health, and even reduce the inches around your waist!

My error, years ago, was in expecting my friend to change EVERYTHING all at once, rather than asking him to try making one small change at a time to better influence his healthy.  Don’t get me wrong, I have seen AMAZING results in a mere 48 hours when a client has chosen to make a “complete turnaround” but more times than not, this all inclusive, huge change is a set-up for failure.

What ONE THING will you change

TODAY to improve your health, increase

your energy levels, and your quality of

life?  Then keep working on that one thing until you have it mastered… then move on to ONE more thing you can change or tweak. 

Contact me for assistance in what those changes might be.

by tessbrennan

My Biography, for those wondering who I am.

Tess is a Certified Master Life Coach through Shift & Wake Up, a Certified Personal Trainer through IMA, and a Shaklee 180 Specialist who owns The Healthy Grease Monkey and focuses on improving health, increasing energy levels, and reducing stresses on her clients’ bodies through a wholistic approach.

 

Having weighed over 200 pounds, twice, and having been prescribed to take 6+ pharmaceuticals a day for various maladies (and the side effects from the other Rx), she is now prescription free and 55 pounds lighter – for over 7 years.

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Through daily choices of nutrition, movement, thought processes, and product usage, Tess was able to gradually lose the weight and pharmaceuticals and maintain her good health, increased energy levels and has reduced the daily stresses to her body.

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Tess offers personal coaching, group coaching, muscle reset and walking classes, as well as weekly support groups for those looking to improve their health.

As a certified Training Walk Leader for the Susan G Komen 3-day 60-mile Walk events, she knows what it takes and how to train for and complete long distance events to allow for little to no recovery time, post event.

Her experience as a Public Speaker for groups of 3-3,000 and her experience as a high school teacher, Tess understands that not everyone learns or progresses at the same rate and she tailor’s her programs to each and every student.

This wife & mother of 1 daughter is very active in PTO, Rotary, has completed 5 -60-mile walks, and is training for her 6th in October. Health is her passion, helping other is her purpose.

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by tessbrennan

What’s in MY fridge?

I got an interesting call Monday evening. Yvonne McClellan of the News-Press called and asked to interview me and see “What’s in my Fridge.”  So, to my house, she came to visit and check it out.  (Click on the photo to be taken to the video or click the link below.)

What's In Your Fridge by Yvonne McClellanhttp://www.news-press.com/videos/life/food/2014/05/07/8810263/

What surprised Yvonne about my fridge?

  • I have sour cream and mayonnaise in my refrigerator.
    • I have a husband who still eats foods I choose to avoid.
    • I DO eat sour cream – I read my labels so I am not eating extra ingredients, just whole cream.
  • How do I have time to make so many tasty foods?
    • I make many of the foods in bulk.
    • I have found it doesn’t take any longer to make it from scratch than it does from a box.
  • How do I make healthy dinners every night when I am such a busy mom?
    • Since I do cook in bulk, I freeze things in portion sizes so on busy nights I can just heat and eat.

Recipes from the video!

Pico de Gallo
Refried Beans
Peanut Butter Protein Bites
Fruit Infused Water
Cream of Anything (Base for Cream of ### soups)
Homemade Chicken Stock

 

This was so much fun!  I hope you enjoy.  Drop me a note and let me know “What’s in YOUR Fridge!”