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Tru Allure Wellness, Ventura, CA (2025)

11/23/2021

10 Ways to Prevent Fat Gain During the Holidays:

1. Fast before the holiday meal and after.

2. Bring a healthy dish that you will eat.

3. Prioritize essential macronutrients. Example: Eat a good portion of protein first, veggies second, and then healthy fats. If you still have room after that then enjoy whatever it is your little heart desires (in moderation of course).

4. Manage alcohol consumption. Boring I know, but 5 glasses of eggnog can really rack up the calories.

5. Drink an 8 ounce glass of water before your meal. Dehydration is commonly mistaken for hunger.

6. Before going back for a second helping, wait 15 minutes. It takes about 15-20 minutes from the time you start eating for your brain to send out signals of fullness.

7. Be present while eating your meal. It is easy to snack all day if you are distracted.

8. Take a walk with your family after your meal. Not only are you burning off calories but it also helps with digestion as well.

9. Politely decline unnecessary leftovers. Out of sight out of mind.

10. If you are regularly guilted into eating more, say that your gut health is messed up and you are having stomach pains. That usually ends the conversation right there.

Take these tips into consideration this holiday and most of all enjoy your time with the ones you love!

11/17/2021

WHAT IS CORTISOL?

Cortisol is a stress hormone that responds to physical or mental stress.

-It boosts energy to help the body handle stress.
-It influences the sleep/wake cycle, blood sugar,
and blood pressure.

A consistently high cortisol level is linked to:

-Risk of chronic fatigue
-Higher blood sugar levels
-Impaired weight control
-Poor sleep

While you can't always control your stress levels, it is important to try and manage it through meditation, working out, yoga, breath work, etc.

11/11/2021

Best Leg Day Exercises:

Squats - When performed correctly, squats work your thighs, hips, quadriceps, hamstrings, glutes and your core. Adding squats to your workouts can help decrease your risk of injury, boost exercise performance, and keep you moving more easily throughout the day.

Walking lunges - Are a great way of working your glutes, hamstrings and quadriceps. If you perform them properly, you will be engaging all the major muscle groups in your leg which will help with growth, burning more calories and overall strength.

Deadlifts - They are great for your back, hamstrings, glutes and the rest of your leg. Proper form is key in this exercise, as it is more important than the actual weight you are using.

Calf Raises - A great way to focus specifically on your calves. Try a variety of different calf raises to see which movements your calves respond to best.

Leg Press - Great for glutes, quads and hamstrings. Depending on your foot placement you can target different muscles in your legs.

Give these exercises a try this week and remember to ALWAYS focus on form first!

09/13/2021

ARTIFICIAL SWEETENERS VS. SUGAR:

Artificial sweeteners are processed sugars that are 200-13,000 times sweeter than regular sugar.

The consumption of these sweeteners over time causes an alteration in your taste buds, which can result in you craving overly sweetened food. It may also contribute to people experiencing dizziness, headaches, bloating, rashes, diarrhea, nausea and digestive issues.

If you want to sweeten your food, try and use all natural sugars. These include honey, maple syrup, monk fruit, stevia, xylitol, and agave syrup. These sugars are made by nature, not in a lab, and do not undergo the high chemical processing of artificial sweeteners. With any sugars, moderation is key!

08/24/2021

EIGHT SUPPLEMENTS TO HELP WITH BLOAT AND DIGESTIVE NEEDS:

*Probiotics - Good bacteria that you can take in supplemental form that will help keep the bad bacteria in check.

*Prebiotics - Types of fibers that feed probiotics already in your gut so that they can grow and multiply on their own.

*Ginger Root - Supports regularity, soothes your stomach, and eases bloating.

*Digestive Enzymes -Helps break down the macronutrients in your food which then supports digestion.

*Slippery Elm - Soothes the digestive tract and helps support a normal inflammatory response.

*L-Glutamine - It keeps intestinal junctions tight so that undigested particles can't pass through from your small intestine to your blood. It can help prevent leaky gut.

*Psyllium Husk - Increases the bulk of your stool and makes it easier to go to the bathroom.

*Vitamin D - Supports immune health and gut immunity.

08/17/2021

WHAT IS COLLAGEN:

Collagen is the most abundant protein in your body. It forms the connective tissues in most of the structures in the body, like nails, skin, joints and bones.

Unfortunately, the production of collagen decreases over time - starting in your 20's.

BENEFITS OF SUPPLEMENTING WITH COLLAGEN:

-Supports overall skin health
-Helps fight the effects of aging
-Reduces wrinkles
-Increases skin hydration
-Supports strong joints

Make sure when supplementing with collagen to choose one that does not contain any fillers and one that is from a grass-fed product.

08/11/2021

HOW TO RESTORE A HEALTHY GUT:

-TAKE PREBIOTICS TO FEED THE GOOD BACTERIA - Prebiotics are compounds that feed the beneficial gut bacteria (probiotics). Examples of prebiotics are: chicory root, leeks, whole grains, artichokes etc.

-REDUCE SUGAR INTAKE - Refined sugar, artificial sweeteners and even natural sugars can throw your gut flora off track. Limit your intake of these sugars.

-TAKE COLLAGEN PEPTIDES OR DRINK BONE BROTH - Both of these foods support strong connective tissue.

-TAKE PROBIOTICS TO RESTORE GUT FLORA - Probiotics can help good microbes colonize in your gut and keep the unhealthy ones at a minimum.

-EAT YOUR VEGGIES- A great source of polyphenols (antioxidants) that may help increase the population of good gut bacteria. Also, vegetables provides plenty of gut-friendly fiber.

08/01/2021

Benefits of Breathwork:

-It promotes sharper focus.

-It provides a quick relief of stress.

-It can help with pain management.

-It can reduce symptoms of anxiety.

Incorporate breathwork into your daily routine by taking deep intentional breaths that cause your belly to expand. Hold it in for a few seconds and then exhale deeply. Do this for one minute three times a day!

07/24/2021

CARDIO OR STRENGTH TRAINING FIRST?

If your goal is to improve strength, size, and power, start with lifting weights and finish with cardio. You don't want to drain your glycogen stores or fatigue your muscles by doing intense cardio prior to lifting.

If your goal doesn't involve building muscle, go ahead and start with a cardio session first. 20-30 minutes worth and then finish with a strength session to burn extra calories and give your muscles a different kind of challenge.

Whichever way you decide to perform your exercises, NEVER skimp on lifting weights! It not only helps to build muscle, but it also helps burn body fat, strengthen your bones and joints, reducing injury risk, and improving heart health!

07/22/2021

BENEFITS OF INTERMITTENT FASTING:

-Regulates insulin levels
-Protects against disease
-Weight management
-Fat burning
-Helps remove cellular waste
-Supports healthy aging

TYPES OF INTERMITTENT FASTING:

5:2: You eat normally five days a week. On the other two days, you fast by eating between 500 and 600 calories.

16:8: You eat all of your daily calories within a shortened period (typically a 6-8 hours) and fast the rest of the time.

Alternate day fasting: You fast every other day, and eat normally on non-fasting days.

One meal a day (OMAD): You eat all of your daily calories in just one meal each day, and fast the rest of the day.

**As with any diet or exercise plan, consult your healthcare provider to determine what’s best for you.**

There is no one-size-fits-all approach to intermittent fasting. Take time to find the perfect fit and pay attention to how it makes you feel.

07/15/2021

MOVEMENT IS KEY TO A HEALTHY GUT:

The body needs movement to allow proper blood flow and energy and to keep muscles strong and healthy. While there is no one specific exercise routine that works for everyone, physical movement is essential for gut health.

It’s important to remember that not all physical movement needs to be vigorous or strenuous. Taking a walk, swimming, or even choosing the stairs instead of the elevator are great ways to incorporate more physical activity into your life on a regular basis.

07/10/2021

Foods Most Likely to Cause Intolerance Reactions:

-Eggs, particularly egg whites
-Dairy
-Chocolate
-Tree nuts
-Histamine rich foods such as, fermented foods, red wine, aged cheese, cured meats and vinegar
-Food additives including MSG, flavorings and colorings
-Artificial sweeteners
-Citrus fruits, strawberries, and tomatoes

Signs of an intolerance to a particular food can include: fatigue after eating, mental fog, contact dermatitis, diarrhea, abdominal pain, congestion etc.

Keeping a food journal is a great way to pin point which foods may be causing a reaction.

Tru Allure Wellness

11/23/2021

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11/11/2021

09/13/2021

08/24/2021

08/17/2021

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07/10/2021

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