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Health In Flow, LLC.

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North Bay Village, FL
Health In Flow, LLC.

Functional Medicine Health Coaching

06/07/2018

Sprouted Mung Beans from the corner of my kitchen 🤗🌱
They grow in dark. High quality protein, iron, potassium and Vitamin C. They are great in salads, oriental dishes, juices, sandwiches, soups and sprout loaves.

05/15/2018

When You Lose Sight of the Goal...
✅Having exciting goals is a game changer;
✅Writing down your goals, and periodic reviewing them are good strategies for remaining motivated. This is important because motivation wanes over time and eventually just goes away. People lose sight of the goals they are trying to achieve, and habits and behaviors become just that boring daily task. This is true for diet and lifestyle change;
✅Changing habits doesn't seem hard in the beginning. Why? Because when people starts in their journey, their goals are in the front of their mind ALL THE TIME. They picture themselves lean, healthy, off meds, in charge of their health and life. Now, when people stop thinking about the end game, and instead think only about the daily list of things to do, that's when things start falling apart.
✅The key is to remember WHY you are doing the things you are doing. An effective way to do is to write down your goals in a motivational statement that describes in great detail what you want to achieve and how this will change your life in meaningful ways.
✅This is the best way to break out of this negative cycle that goes into losing weight. 👌

05/08/2018

Hydration tips for athletes & very active individuals:
📍Many people rely on thirsty to guide fluid intake, however research shows that thirst is a poor indicator of the need for water, which results in many people being chronically dehydrated.
📍If water and electrolytes loss from sweating is not replaced, several things happen 👉cardiac output is reduced, cortisol production is increased since body is under stress, a decreased blood flow to the muscles, reduce endurance, more fatigue and diminishing returns for exercise. 💀
📍it has been estimated that fluid loss of only 2% can cause these issues.
📍Well trained athletes performing hard exercise in hot humid environment can lose 3 or more liters per hour.
STRATEGIES:
✅DO NOT get thirsty
✅Use weight status before and after exercise to determine water loss and drink accordingly.
✅Drink water regularly rather then relying on thrist as indicators for fluid intake. The best way to ensure adequate water intake is to fill water bottles daily.
✅ I like to increase my intake of fruits and vegetables even more during those hot humid days and heavy exercise and race. Fruits with high content of water like watermelon, oranges, cantaloupe, pineapple... and vegetables like cucumber, celery, spinach, lettuce are SUPER hydrating!!!!
✅ CELERY for instance, contains 95% water 👉provide natural salts that help to replenish levels of sodium, potassium, magnesium, phosphate, iron and zinc.

04/30/2018

The Importance of Routine:
📍One of the keys to success in adopting a health promoting diet and lifestyle habits is establishing a daily/weekly routine.
📍But there is a lot of resistance to following through, and developing and sticking to routines. Remember that when life is organized, chaos is reduced, and chaos interfere with getting many things done, including being creative.
📍The Key is patience. Research shows it takes between 15 days and 254 days to form a new habit, depending on the person and the habit the person is trying to change
📍The first step in lowering your own resistance to change is to identify the story you are telling yourself. Write it down and read it out loud to yourself. Then ask yourself if your story is true. Write down all of the benefits that you enjoy as a result of continuing to practice bad habits.
📍Your story may not sound so good, and you have a hard time to think of the benefits. It might be time to change the story and change the behavior and the new routines!
📍For things to change, you've got to change. Changing the way you plan and schedule in order to do more with the time you have are the keys to success.

04/19/2018

The microbiome:
📍In a healthy gut, the population of beneficial bacteria are dominant, and the pathogens remains very low. The bacteria that make up our gut microbiome have definite preferences for food. 👈📝
📍The beneficial bactéria prefer fiber and good carbohydrates. The pathogenic bacteria like processed foods, lots of animal foods like meat, cheese, etc. 🌭🍟🍔🍕🧀🍗
📍What to do about this? Start by remembering that when you eat, you are not eating for one, you are eating for 100trillion- that's how many microbes are in a healthy gut. Choose your foods wisely.
📍The relationship between human and their bacteria is important. The bacteria rely on us to feed them, and we rely on them for many things including nutrient absorption and protection from disease. Many people have broken "the contract" and need to make "amends" by adopting a better diet and taking probiotics.

04/17/2018

YOU don't have to eat anything exotic, or gourmet dishes. Just make a list of all the WHOLE foods ( foods in its most natural form) you do like, and eat those. Foods like potatoes, beans, bananas, rice and many other "normal" and easy accessible foods can be eaten in almost any combination or quantity you like.
We sometimes forget that variety in food choices is a luxury of western civilization, not a requirement to achieve and maintain optimal health. For instance, the healthiest populations, The Okinawans, derive 69% of their calories from sweet potatoes, and for the residents of Papa New Guinea, the percentage of calories from sweet potatoes is even higher. These populations do not develop deficiency conditions, and incident of chronic diseases is significantly lower than in many other countries.
👉it is perfectly fine to eat the foods you do like, and then over time to let your natural curiosity lead to you try some new foods and dishes.

04/16/2018

Mindfulness & Habit Change

✅The use of mindfulness for habit change starts with developing an interest in what is going on in your mind and body when you are doing anything and everything. This can be very helpful when trying to change a bad habit.

✅It starts by taking the time to become fully aware of the factors that trigger the bad habit. For example, if you are overeating or eating something you decided not to eat, don't try to stop yourself, but rather really pay attention to how you feel when you are doing it. Often people report that they do not feel good at all while engaging in those bad habits- they fell things like shame, or disgust.

✅Then, take time to process these feelings and say to yourself - "this is what I get out of eating a lot of bad food- I feel nauseous and ashamed."

✅Mindfulness can help people to become very disappointed with their own behavior, and it is easier to stop doing something after learning that you don't enjoy doing it than it is to just to try to force yourself not to do something. 👌

04/03/2018

The quest for perfection has undermined the attempts of many to adopt and maintain a health promoting diet. Don't let perfection distract you from focusing on the bigger picture, which is to eat optimally most of the time and to make sure that most of your calories are consumed in health- promoting foods.
Tell your co-workers, friends, and family about your plans to improve your health with better diet and weight loss. Studies show that people who share their plans with others are more likely to be consistent in their efforts and to be successful in reaching their goals. So don't keep your plans and goals a secret. It will help you and it will help others to help you too.

03/28/2018

Join me on my up coming seminar, April 14th, "Eat to Thrive" for the endurance athletes. Where? Elite Athlete Performance, Miami,FL at 2pm. It is FREE! 👆

03/19/2018

Plant foods that make you beautiful--Carotenoids are phytochemicals found in fruits and vegetables like carrots, cantaloupe, apricots, cherries, mango, watermelon, butternut squash, grapefruit, tomatoes, kale, spinach, etc. And one of the benefits of eating foods that contain them is that they change the color of the skin to red and yellow hues, which give skin a healthy appearance. You may have noticed people who have a pasty, white appearance to their skin- it can be a sign of a poor diet. Another benefit of eating carotenoid rich foods is that they tend to reduce sensitivity to the sun. The reason is that these foods contain phytochemicals that protect plants in their natural environment against sun damage.

03/16/2018

Under the best of circumstances, weight loss can be difficult. There are many things that can interfere with your weight loss, one of which is sleep. Or perhaps lack of sleep. When people do not sleep enough, cortisol production increases. Typically, cortisol production increases in response to stress, and the body perceives lack of sleep as a stressful event. Increased cortisol levels can increase fat storage, particularly abdominal fat. One study showed that people who do not get enough sleep eat an additional 300 calories per day. Now, sleeping more, by itself, will not result in weight loss. The entirety of an individual's diet and lifestyle patterns, including sleep, contribute to weight and health status.

03/09/2018

It might appear that just lowering calorie intake and exercising to increase calorie burn will take care of the extra pounds. But of course, there is more to the story. This is where body composition becomes important. The more muscular a person is, the more calories that person burns. Muscle burns an average of 14 calories per pound per day, while fat burns an average of 3 calories per pound per day. An overweight person trying to loose weight tend to think that the more calories restricted, the faster the weight will come off. The problem here is that people have being overweight for a long period of time already have slower metabolisms, so they have lost mass and gained fat. Rapid weight loss, or weight loss not accompanied by exercise and many caloric inadequate diets, accelerate muscle loss. This results in lower metabolic rate. So insistence on eating a low calorie diet, continues to lower the metabolism even more. People who are serious about losing weight should consider eating a meal 4-6times per day. Second, is exercise. The goals of exercise is to burn calories, to build muscle, and to lose fat. So discomfort is required, guys! This means working out at the gym, lifting weights, enduring muscle soreness, and learning some discipline to take care of your body. So weight loss remains elusive until the right eating habits are combined with an exercise program ( e.g. Strength training) that ultimately changes body composition and increases metabolism. For more info on my programs, check out my page 👉www.healthinflow.com

Address

North Bay Village, FL

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 5pm
Thursday	9am - 6pm
Friday	9am - 5pm

Telephone

+19546439445

Website

http://Www.healthinflow.com/

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