Gut Health 101

Gut health is quite buzzy these days and it's actually one of my favorite topics. There is a whole world that lives inside of us, and many of us didn't even know existed! I am breaking this topic into two parts so that this post isn't completely overwhelming. Part one (below) focuses on giving you a general understanding gut health. Happy reading! 

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What is the microbiome?

The human microbiota consists of the 10-100 trillion symbiotic microbial cells harbored by each person, primarily bacteria in the gut; the human microbiome consists of the genes these cells harbor. There are 10 times more cells from microorganisms like bacteria and fungi in and on our bodies than there are human cells. 

"Woah, that is wild. We are really more bacteria than we are human. But I thought that bacteria was bad?"

Well yes, there are "bad" bacteria. But there are also "good" bacteria. 

Good bacteria can: 

• Improve digestion
• Strengthen our immune systems
• Manufacture the vitamins our bodies need

Bad bacteria can cause:

• Digestion problems
• Mental issues
• Skin conditions
• Illness (more rare than you think)

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"What about antibiotics? They kill bacteria when we are sick- they are good for us right?"

This screenshot from the Quartz app, yesterday 3/28. Very timely.

Hmmm interesting you should bring that up! Antibiotics do kill bad bacteria – BUT they also kill good bacteria along with the bad. They often destroy healthy colonies of good bacteria. This can lead to an imbalance of good and bad bacteria in the gut and can cause digestive and other health issues.

Additionally, overuse/misuse has led to antibiotic resistance. Essentially, you should only take antibiotics if you are suffering from a bacterial infection. Very often, we call our doctors asking for medicine when we are sick. However, it may take time to know whether you are suffering from a viral infection (not helped by antibiotics) or a bacterial infection (helped by antibiotics). Some doctors will give you an antibiotic if you ask for it, regardless of whether they are certain if it is bacterial. The over prescription of antibiotics has caused a global health emergency. By taking antibiotics frequently, we are raising our resistance to the medicine - which means when we are really sick and need them, they may not work.

Moral of the story: only take antibiotics when your health care provider is certain you require them (and please don't push for them).

Additionally, the meat industry is infamous for giving animals antibiotics to "keep them healthy" often in terrible living conditions. The hormones fed to them are passed on to us. That is why if you eat dairy products it is important to look for added hormone free products (the best way to do this is purchase organic when possible) as well as purchase high quality meat products. Shopping ethically could be a whole additional post, so will table this for now. (If you are interested in learning more, leave me a comment below!)

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"How do I know if my gut bacteria are out of whack?"

Well, there are quite a few ways. If you experience any of the following, your gut bacteria may not be in balance:

• Digestive Issues
  • Gas, bloating, heartburn, diarrhea, constipation, IBS, Inflammatory Bowel Disease ([IBD] including Crohn’s, and Ulcerative colitis)
• Mental Issues
  • Depression and anxiety, brain fog, OCD, autism
• Vitamin and Mineral Deficiencies (check with your doctor for the lab work)
  • Vitamin D, K, B12, B7, Magnesium
• Using antibiotics
• Chronic, unmanaged stress (keep it calm brides!)
• Skin Conditions 
  • Acne, Rosacea, Psoriasis, Eczema
• Autoimmune diseases
  • Hashimoto’s,  Rheumatoid arthritis,  IBD

Note that these range from serious health issues to very minor issues like gas or brain fog. One round of antibiotics can completely mess up your gut. There are lots of ways to tackle an unbalanced gut. The next section will outline some tips for eating right for good gut health - which is a great place to start. Stay tuned for part two for a more in depth feature on how to take it on more serious issues. 

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"What should I eat for a healthy gut?"

The good news is that if you are health conscious at all you are probably well on your way to a healthy gut. The foundation for a healthy gut is the same as most other healthy living principles: 

• Eat “real” or “whole” Foods
  • Did it exist when your grandparents (or great grandparents) were growing up?
  • Could you make it in your own kitchen or at least buy the ingredients to do so?
  • Will it eventually rot?
• Eat a rainbow of foods (mostly plants)
  • The bright colors in fruits and veggies come from phytonutrients which protect against cancer, heart disease and more.
  • Generally speaking the more brightly colored the food is the healthier it is 
  • Any sustainable strategy for long term health grounded in emphasizing (and increasing) the “good” in your diet
  • FIBER! The microbiome’s BFF

"But wait, that's not why I wanted to learn about gut health at all. What about kombucha?" 

A perfect breakfast or snack loaded with prebiotics - underripe banana served on Pumpkin Seed GG crisps and peanut butter. GG crisps are whole wheat and many varieties use psyllium husks as an ingredient. Another great prebiotic!

Oh eating a healthy diet isn't up your alley? JK, jk. There are two types of foods that you should work on incorporating into your gut friendly diet: probiotics and prebiotics. 

Probiotics are actual live, good bacteria. They come in supplement form, or you can get them naturally in the following foods: 

• Yogurt, kefir, and buttermilk 
• Aged cheese such as cheddar, Gouda, or Parmesan (not the processed kind that comes in a bag)
• Sauerkraut, kimchi and other pickled vegetables
• Sourdough bread 
• Miso (fermented barley or soy or rice)
• Tempeh - fermented soy  
• Kombucha - fermented tea
• Beer and wine (all in moderation!)

Prebiotics are foods that feed the good bacteria already present in the intestine. If your curious about how they work, check out this article. Here are some great sources to add into your diet: 

• Raw chicory root - the top source, with almost 60% fiber
• Raw Jerusalem artichoke 
• Raw garlic
• Raw leeks
• Raw asparagus
• Raw dandelion greens
• Raw onions 
• Cooked onions
• Whole wheat 
• Underripe bananas
• Raw jicama
• Legumes
• Psyllium Husks
• Other fruits and vegetables

Whether you are in good health or not, making sure you add in probiotic and prebiotic foods into your normal routine will be very beneficial. 

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This is the end of part one. Stay tuned for the next installment! Part two will lay out the groundwork for tackling bacteria imbalances in the gut as well as more actionable steps to conquer healthy gut living!

Please let me know if you found this to be helpful! I'm excited to share more with you soon! - AHS

5 tips to keep up your healthy lifestyle while traveling abroad

If you don't know me personally, you may not know that travel is my favorite hobby. I have been to 30 countries in my 30 years* of life, and I intend to keep that ratio going. I however, have not always been the perfect example of health whilst on the road. As my life has become increasingly focused on health, I have had to adapt my indulgent ways to create balance in my life. Inspired by my trip to London last week, I have assembled some tips to help you while you travel internationally (and domestic as well for many!). Remember it is all about Soulful Healthy (Eating) Decisions, every day. 

Tip #1: Eat Clean before you go

My first tip actually starts before you even set foot in the airport. If you know you will be traveling, try to cook at home as much as you can the week before you leave, and obviously, keep it clean. This will help set you up for success and not feel overly indulgent once you arrive in your destination. Basically, you are prepping your body to splurge a bit. Bonus points if you are going on a beach vacay, you will feel great in that bathing suit! 

Also, prepare for the flight and immediate arrival by bringing your own healthy fare. For the plane I brought almonds and dried fruit. I also had a couple RX bars on hand for mini meals upon arrival. Kick your trip off on a good note!

Tip #2: Make a trip to the local grocery

If you are staying at an AirBNB you most likely had this as a part of your plan, but for the rest of the hotel dwellers, you may think twice about this step. Going to the grocery store at your destination can be an awesome asset. If you have a fridge in your room you can pack up with all of your go-tos. You could get yogurt, almond milk, fresh fruit that needs refrigeration, etc. It really opens up a whole realm of possibilities. If a fridge is not in the cards, there are lots of shelf stable foods that can help you stay on track. On my trip last week, the minibar fridge was full so I didn't have the option. I bought GF oatmeal, bananas, and some popcorn for snacking. We had a kettle in the room, so that was all we needed for a quick and easy brekky. Starting your day with a healthy, balanced breakfast (I sound like a commercial from the 90s) allows for wiggle room later! This will also help you save some $$!

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Express Groceries Produce

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Almond Milk

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GF Scottish Oats

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Weetabix

Tip #3: lean into what the locals eat

Just because you are starting the day right doesn't mean you should be eating all of your meals in your room. The fact is, you are in a new place, you should enjoy it! Try street fare, go to all the best restaurants and eat what sounds good to you. When you are experiencing a new culture, you shouldn't stress about eating too many carbs or having dessert. This is why tips 1 and 2 are so important. By starting off on the right foot, you can be more indulgent in other areas. 

 

 

 

Tip #4: Pick your spots to indulge

Shameless (truly) eating of the most delicious NOT gf buttery scones in all the land. At Hoi Polloi in Shoreditch, London.

Chia pod and chai almond milk latte - still starting the day clean!

So, please, you absolutely should indulge during your trip. BUT – you do not need to indulge at every meal. If you think that you will be eating an extravagant dinner, try to not have an indulgent lunch. This move should also be apart of your healthy living routine in life, so don't throw it to the wayside just cuz you're not in your every day reality! 

Also, you can still make healthy decisions whilst eating out. As always, keep an eye out for lots of veggies and lean protein. Choose some meals to not have white carbs (potatoes, pasta, bread, etc). 

 

Tip #5: Move

This may be an obvious one, but try to move your body while you are traveling. Post long plane ride you are going to want to stretch it out. Try to reconnect with nature upon arrival. Walk around and let the earth know where you've landed (yeah my woo-woo side is showing). On some vacations, activity is just built right in! Go hiking on Machu Picchu! Go swim in the ocean with some dolphins! Bike through tulip fields in Holland! Even playing golf counts (just don't use a cart ;)).  But if you're traveling for work you may not have those lovely options. Here is a list of possible ways to move if you are not so lucky:

• walk everywhere
• use the hotel fitness center
• do a yoga flow in your room (or in nature if possible!)
• go to a local fitness studio
• use a fitness app on your phone
• go for a run (if the neighborhood is safe and is culturally appropriate)

Moving your body daily will make you feel good and help you stay in balance. Try to keep it up for the duration of your trip, but listen to your body. If you're tired, rest! :) 

Bonus Tip #6: don't expect to be perfect

It's all about the ebbs and flows of life. You are on a trip: whether it be business or vacation, you are experiencing a part of the world you don't get to be in all of the time. Soak up every second. Be present. Enjoy yourself and don't obsess! When you get home, you can get back to your healthy routine as usual. Life is good. 

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Where are you off to next?  Would love to hear about your next big trip and your biggest challenges when traveling! Leave me a note below or a comment on the gram. Cheers friends! Xx - AHS

*I wrote this when I was still 30. I turned 31 this week. Ratio to be updated hopefully soon! 

Yoga Teacher Training and Upcoming Travel

A very zen koi pond at the Yoga Barn in Ubud, Bali. 

Hello my friends! A personal post coming atcha today. :)

A peek at my first homework assignments. 

As many of you may know, my preferred form of exercise is yoga (for more of my thoughts on fitness read here). My first experience with yoga was in my second semester of my freshman year at Indiana University (Go Hoos!). I enrolled in yoga as an elective, thinking it would be fun to try. It changed the way I felt about exercise, and opened me to the mind-body connection. I hadn’t been an athlete in high school, so moving my body wasn’t something I had realized could affect my body AND mind for the better. I fell in love with the movement, and how yoga made me feel. 

Sometimes I am more into the physicality of the practice, other times for the mental peace and clarity that comes from the focus on the mat. Through my practice I have cultivated a deeper sense of mindfulness that has led to a career changes and other shifts on my journey. 

The Yoga Barn in Bali (2012)

All that being said, I have decided to pursue yoga teacher training this spring. I have been contemplating teacher training for at least 5 years at this point, so it is time! I am hoping to deepen my own practice, and also bring my new knowledge to create some Zen for the Wed in your lives!  

I haven't decided how much yogi stuff to share with you guys, but would love to hear if you are interested in my learnings, asanas (poses), guided flows or meditations or anything else related to teacher training. 

Doing TT locally (not somewhere warm!!), just thought this pic captured my excitement and vibe at this moment. Xx

On a related note: one of my long term goals is to practice yoga on every continent. So far I have practiced in (North America - duh), Australia/ Oceania, Africa, and Asia! Europe is up this month. I will be traveling to London this month for a week celebrating my birthday! I would love your recos - particularly for some healthy eats and yoga studios. 

Today is my first day of teacher training, so please send some good vibes my way! 

Namaste :) 

AHS

Life, Liberty, and the Pursuit of Wellness

I have used stock photography of "wellness" or "meditation" throughout this post to demonstrate how unattainable wellness can feel. Wellness is achieved by doing yoga in a fjord, clearly.

Have you ever felt overwhelmed by wellness? Like, you couldn't be taking good care of yourself if you aren't adding reishi ashwaghandha adaptogenic blends to your coffee (wait, excuse me, MATCHA) every morning. Or you drink alcohol (GASP!).  Or you just can't get yourself up for a 6am cardio class before work and then you end up skipping the gym that day and all is lost? Do you eat cheese? Like what is Keto? Why is everyone doing it? What is bio-hacking and should I call my IT guy to help me with it? Where does all of this fit into one's daily existence? 

It is hard to keep up y'all. 

I truly enjoy trying out all the new trends. I like seeing how each new superfood/ supplement/ vitamin/ way of eating/ workout / etc.  affects my body and mind. It's fun, it's interesting. And it is not what actually matters. 

First, let me define wellness. 

ˈwelnəs/ noun 

1. the state of being in good health, especially as an actively pursued goal.

Meditation is swimming in the ocean at sunset surrounded by mountains. 

Okay so great - pursuing good health. Yep, all about it! It’s great that all of these superfoods and supplements can help us feel awesome. It really is. More things that fuel the body, and help us kick some a- every day – hey all good. But sometimes it feels like the wellness industry chooses to be confusing. Really, to be well, you need to eat lots of vegetables, sleep, drink water, move your body.  The trends that require you to eat a certain way, those are just diets. Diets are fine, but diets are not sustainable. Diets are not wellness. You can add superfoods to your daily morning beverage, and that can aid in wellness- but you don’t need to spend excessive amounts of money on supplements and superfoods to be well. Being thin is not wellness. Sometimes it’s a byproduct of wellness, but not always. It can also be the byproduct of very unhealthy behavior. 

The second you begin to obsess over your food choices, your fitness level, etc- it is no longer wellness. That means “wellness,” “eating healthy,” or “fitness” is no longer serving you. That means it has become a distraction from the things that really matter. 

Now that we cleared up what wellness actually is and what it is not…why do we pursue it? 

Quite simply, good health is a means to help fulfill our work on Earth. Our soul's purpose... This is not about feeling 22 forever.  

....Woah, Alexandra. That just got intense! Soul's purpose? I don't know what that is?! 

I know, I know. That's not an easy question to answer. 

You too, can be well if you manage to meditate on the beach with your arms up in the air. 

If you already know the answer. Fantastic. Now go and be well, and have food fuel you and movement inspire you! You are done here. 

If you don’t have the answer to this, you may not have an answer for awhile. I encourage you to dig deeper. Start to meditate. Pray (yes, I said pray). Go to yoga or for a run - whatever gets you in your zone. Think about what lights you up. What gets you out of bed in the morning? How do you help others in your day to day life? Your purpose could be related to your career, or not. It could be related to your family, or not. I unfortunately don’t have a guide book for this (although I bet one exists). I don’t have the answers, only you have the answer inside of you.

Balanced rocks in water - clearly you have reached the pinnacle of enlightenment if you sit near these bad boys. 

My action steps for you: 

1. Reflect on what has sparked your interest in nutrition and wellness. We are human, having a booty like Eva Mendes is a fine answer- no judgement. 

2. Keep it simple. If you enjoy wellness trends, feel free to jump on board - but you don’t need to eat like Amanda Chantal Bacon to be well (see links here and here). Remember at the end of the day, the wise Michael Pollan deduced healthy nutrition to: “eat (real) food, not too much, mostly plants.”

3. I want you to stop sometime in the next day or 3- put down your phone. Turn it off. Spend some time alone and reflect. Reflect on what matters most to you. If you were to be gone tomorrow, what would you have wished you had done?

4. Use that beautiful body and soul of yours to thrive!

Yeah, I went deep on you guys. I hope if nothing else, this gave you some food for thought on this chilly winter day. I hope that this helps inspire the divine light within you. 

Be well, 

AHS

Update: Brain Octane Oil and Bulletproof Coffee Trial

So if you read my post from two weeks ago, you will know that I had been reading and learning about the differences on Brain Octane Oil, MCT oil, and Bulletproof coffee – but I hadn't really tried it out yet. I decided to pursue testing Brain Octane Oil and Bulletproof Coffee. 

I started drinking Brain Octane Oil in my coffee around 2 weeks ago but took a couple days off because I wasn't at home. I immediately became obsessed with the frothy goodness. I love the richness it added to my daily cup o' joe. I realize what almond milk (alone) was lacking was FAT! It isn't quite as satisfying as regular milk, but I had gotten so used to it, I didn't realize what I had been missing. The days that I had coffee out of the house, I seriously missed the oil! 

After a few days with just the oil, and seeing how much I loved it, I decided to give Bulletproof coffee a try. (Reminder: Bulletproof coffee is some type of MCT oil, in this case, Brain Octane, plus 1-2 tbsp of grass-fed, unsalted butter.) Guys, it became even richer and frothier! I was in heaven. All of the froth and richness. With this change, my morning cuppa became a sheer delight (and if you haven't realized already, I'm pretty obsessed with my morning cup). That being said, I am not going to add butter every day, just because I know from past experience my body does better with less dairy. 

I didn't immediately notice any cognitive benefits that you are supposed to see with the oil (with the exception of my morning meditation struggling because I couldn't tame the thoughts! Or was that the caffeine?... Tough to say). Then I realized that I had been not using the full dosage. I had started using 1 tsp, had worked my way up to 2. Well, I was supposed to be using 1 tsp, working my way up to 2 TBSP. So, makes sense I wasn't seeing the level of results I was anticipating.

With the adjustment (I landed at 1.5 tbsp) I did see vast improvement. I didn't notice any difference in results with Brain Octane Oil or proper Bulletproof Coffee, though. One of the benefits of adding butter is that it should supply steady, long-lasting energy, which may have happened, but I ate breakfast most days because I was hungry (the Bulletproof guys make it a meal replacement). So it's tricky to say if it was tied to the my morning drink. They say you won't get hungry, but I did. I kept it light: either a green smoothie or an egg with a slice of sprouted grain toast. 

Without further ado, here are my observations: 

• I felt less brain fog than usual. I felt sharper in whatever I was thinking, writing, or saying. It mayyyyy have increased my ability to focus - hard to say. I'm very ADD (with an actual diagnosis) so I think I saw an improvement, but not really sure. 
• I drank my coffee faster than usual to avoid oil separation, which did lead to stomach aches a couple times. I like drinking my coffee slowly: I end up drinking less that way. So I would consider this a negative. 
• Relating to stomach... adjusting to the oil initially made my poop a bit looser than usual. Not bad though. (Apologies if that's TMI, but thought you should know if you are experiencing that while taking the oil, it's normal! ;))
• One of the biggest surprises was when I added a tbsp to my lunch smoothie. Normally, I do my best work in the morning - no matter what. By drinking it in my afternoon smoothie it kept my brain sharp all afternoon, when I typically struggle the most! 
• I also noticed that by the evenings I was absolutely famished, which is not common for me. It may have increased my metabolic rate! I have lost a little bit of weight, but I have also been following Shed guidelines this month to start the year on a good note. So could be a combination of the two. 
• One other negative, I have noticed an increase in heartburn. As I've mentioned, I've been eating very clean, so I am wondering if the oil/butter are having an impact. It could be unrelated though. (If anyone knows anything about heartburn, help a sister out! #thisis30) You all now know way too much about me. 

In sum, I will definitely keep Brain Octane Oil as a part of my routine. I may split up 2 tablespoons - 1 in the am, 1 at lunch. The cognitive benefits were really noticeable when I increased my intake. It really upped my morning coffee game. I clearly am obsessed with the frothy yumminess. Adding butter to my coffee has really been a treat, I will probably keep using it several days a week. Although, I may try removing it for awhile though to see if helps my heartburn situation (cue *tears of laughter and of sadness at the same time*). 😂 😭 🤦🏻‍♀️

Have you guys tried Brain Octane Oil or Bulletproof coffee? I would love to hear what you think of it! Leave a comment below or on insta. Bottoms up! -AHS

Brain Octane Oil, MCT Oil, or Bulletproof Coffee? Send help!

Many of you have probably heard of Bulletproof coffee. It became all the rage a couple years back. Butter in coffee? Yuck or YES? Hard to say. Nonetheless, you probably heard something about it. If you looked into it you probably heard that bulletproof coffee consists of coffee + MCT oil or Brain Octane Oil + butter from grass-fed cows, frothed/blended into a "latte." I won't delve into all the pros of making this particular concoction in this article, but will focus on the unique oils that contribute to it. MCT oil and Brain Octane Oil seem to be everywhere. In matcha, coffee, smoothies, you name it- people are adding it! But what is it? It sounds scary and complicated. 

Well, I wouldn't define it as scary, but to explain it I would just say it's "science-y". Let me break it down: 

MCT is an abbreviation of medium-chain triglycerides also known as medium-chain fatty acids. All fats are categorized by how many carbons they have. There are short-chain (less than 6 carbons), medium-chain (6-12 carbons), and long-chain (13-21 carbons) fatty acids. Omega 3 fats (love those!) are long-chain. MCTs are absorbed in the body better than long-chain because they are smaller. It is easier for the body to utilize them for this reason. (Note: this does not mean to stop eating Omega 3s though! Omega 3s are anti-inflammatory, awesome for our cognitive function, and also may help lower the risk of heart disease, depression, dementia, and arthritis.) Did I lose you, yet? Don't worry, the worst is over!

But why are MCTs a top source of essential healthy fats? According to Dr. Axe,  "Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat." So basically, they can be awesome for weight loss. 

Some of the reported benefits of incorporating MCTs in your diet:

• Having more energy
• Thinking more clearly
• Feeling satisfied and full, which helps in maintaining a healthy weight
• Reducing body fat by raising metabolic function
• Better digestion
• Hormonal balance
• Mood improvement
• Fight bacterial infection and viruses
• Increased ability to absorb fat-soluble nutrients from various foods

In addition to getting MCTs from supplementing, they also occur naturally in coconut oil, butter (from grass-fed cows), whole milk, full-fat yogurt, palm oil and cheeses. 

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So, where does Brain Octane Oil fit in? Well, it is a form of MCT oil. The fancy one of the bunch. It is also known as Caprylic acid or MCT C8. There are other variations of MCT oils, one of which is XCT oil (a mix of C8+C10). XCT oil was the original used in bulletproof coffee. I won't focus on the others, but know there are other variations. 

The biggest perk I heard about Brain Octane Oil was that it helps your brain kick into gear quickly in the morning. According to Eduard de Wilde of Live Helfi, "The body rapidly metabolizes Brain Octane Oil into ketones that the brain can use for instant energy without the need for glucose from carbohydrates or sugar." This means it offers a higher level of brain performance than XCT Oil or other MCT oils.

In addition:

• (Brain) Octane Oil helps balance yeast in the digestive tract. If your gut is out of whack in this way, you could experience: bloat, IBS, depression, and other awful stuff. 
• Brain Octane Oil has been known to help with hypertension and Crohn's Disease, to boot.

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Yes. This HP mug is bae. 

Okay- so now we know this stuff seems pretty awesome. But what happens when you actually start taking it?  

I am going to take Brain Octane Oil every day for a week and will report back with my findings. I can give you a mini preview:  it froths beautifully (see pic) and tastes amazing.  I will leave the rest of the updates for when I report back. 

Also, I used the following articles to help form this post: 

• Dr. Axe 
• Live Helfi

If you are looking for more details I recommend reading at your leisure! 

Looking forward to updating you soon! Have a great week, loves! 

AHS

New Year, New Intentions

It's that time of year again! We are all feeling the post-holiday blues/ bloat. I don't know about you guys, but I love the feeling of a fresh new start and I am feeling pumped about 2018! I actually subscribe to the belief that you can set goals at any time (so feel free to come back to this page later if you aren't quite in the mood yet!). That being said, the new year always feels like a great time to reflect and hone in on what you want to achieve over the next year. Also, any new brides out there? This is the time to reflect on how you want to feel in your engagement "season". 

I am going to walk you through my intention/ goal-setting method. There are so many variations out there, and I use a bit of a hybrid. 

The biggest question that gets overlooked with New Years resolutions is "why?". Why do you you want to accomplish stated goal or resolution. If you aren't connected with your why you aren't going to reach that goal, and if you do- you probably won't feel satisfied by it! Connect with your why! 

One answer to the "why" question is answered by author and influencer, Danielle Laporte. This lady knows where it is AT when it comes to goals. I highly recommend her book, The Desire Map. She has figured out that it is not just about what you are achieving, but really, how you want to feel when you accomplish the goal, and throughout the process. Feelings are often the "why." She encourages you to come up with your core desired feelings. I reflect on them and adjust every year. Pick no more than 5, it can be really challenging to focus if you have more than 5. They should be high vibe. Take some time,  sit with them. Make sure they feel right!

My 2018 core desired feelings are written in the back of my planner! 

My five for the year are: 

1. Thrive 
2. Disciplined 
3. Glow 
4. Heart-centered
5. Nourished

A theme I've observed over the past few years is that I crave "connection." I need my humans! But this year, instead of using that word - I decided this year that "heart-centered" is more relevant and will bring me connection. My point being, it is okay to change things up! These words should light you up and feel excited!

Once you feel good about your 5 core desired feelings, then we can talk goals and intentions. 

At the beginning of the year I like to focus on my 'intentions" versus "goals." What's the difference? Well I think of intentions as where I want to spend my energy. It is a judgement free zone. Goals are more specific. You either accomplish them or you don't. I like to make goals SMART: specific, measurable, attainable, realistic, and timely. Lastly, I don't use the term "resolutions" because it implies that something needs to be "resolved" as if you weren't fine as you were last year! Poo poo. 

Here is an example: 

• An intention for this year for me is to "feel good in my body". This ties back to the core desired feelings of the year of: thrive, disciplined, glow, and nourished. 
• A SMART goal under that intention could be "practice yoga 5 days a week through the end of March."

By accomplishing my goal of practicing yoga 5 days a week through the end of March I should "feel good in my body" and subsequently help me to feel thriving, glowy, disciplined and nourished. Make sense? 

I choose specific areas of my life that I want to set intentions for. Each segment has an intention that links back to my core desired feelings of the year. This year I chose health, career, family, community, spirituality, and travel. What are the important pillars in your life you want to set intentions for? Other options could be, but aren't limited to,  "relationships," "personal," or "home".  

Each month I try to set SMART goals that link back to the intention. For me, just having the intentions written out really helps me focus in my daily life. I rebel sometimes against goals- they feel too forced. BUT sometimes I need more specific goals to accomplish bigger things though. Deadlines are important!

We are human. There is no perfect solution. This is my own method that works for me. Everyone is different. The way our brains work can vary so much. Know yourself. Don't push against your own nature. You are brilliant as you are. Lean into your personality, and it will make it so much easier. Maybe you know that you won't accomplish anything unless you have concrete goals written out. If you know that - you better get those goals written out! Maybe you know you rebel against goals - better to focus on your intentions and desired feelings.

Also to note: this should actually take you time. If you figure out your goals in 30 minutes, you probably have not connected well with your why. (Alternatively, you did all this leg work already and feel very connected to your why! And then you are prepared. :)) You don't have to have everything figured out immediately. Enjoy the process. Take some time, drink some tea, cozy up, and do some soul digging! 

You are the captain of your own ship- you get to steer where you want to go! Isn't that incredible? Goals and intentions light me up, because I just love helping people get stoked about their lives, and that is what it is all about! 

To wrap this up: where are you going to spend your energy this year? What are you going to accomplish? Or not? Sometimes, "just be" is the answer. 

If you have any questions about my process or would like help with your own goals, shoot me an email (alexandra@shedforthewed.com) or leave a comment below! This ish brings me so much joy, I would love to hear from you beauties!

Cheers to new beginnings! 

AHS

So what's up with collagen?

If you have followed any wellness gurus or influencers at all for at least the past 6 months, you will know that drinking collagen has been a hot topic. I woke up one day and the only thing I saw was collagen, everywhere! On my insta feed, every wellness 'grammer was posting about it. I went to the Cubs game, they were sponsored by Vital Proteins. An athlete friend of mine was all of a suddenly repping them. I couldn't escape! 

Then I began to think, "Is this stuff magical? Could it change my life? Is this something brides should be into? Eh, probs just an excellent marketing team." Either way, it was worth trying. 

So what is collagen? Why should we drink it? What are the supposed benefits? It seems like there are a million products out there, which one do I try? Where does it come from? I'll try to catch you up on my learnings. 

What is collagen and why should i take it? 

Collagen is the most abundant protein in the body. Why take it? Because the intake of collagen ensures the cohesion, elasticity and regeneration of skin, hair, tendon, cartilage, bones and joints. It has been proven to: 

1. Promote younger looking skin
2. Improve skin moisture level and suppleness
3. Improve skin smoothness
4. Prevent the formation of deep wrinkles
5. Help protect connective tissues & restore muscles
6. Replenish moisture levels in hair
7. Support nail growth
8. Aid in gut health (digestion, healing the gut lining, and more!)

Um, this stuff is sounding very intriguing to me. As I turned 30 this year, I have become a bit obsessed with my skin. This is honestly my primary motivation in trying collagen. Is this going to make me glow? I'm also super into the gut health perks. 

Which product to try and where it comes from

I decided to try Vital Proteins. They seem to be the industry front runner (and from Chi! holla!)  and while also being up to my animal product standards. They are sourced from grass-fed, pasture-raised bovine hides from Brazil. The pasture size for each animal is one animal per 2.67 acres which is in alignment with the Global Animal Partnership 5-step animal welfare rating standards.

I try to make my life easier not harder- the product fit the specs on my first try- I didn't see the need to keep searching. There are definitely other collagens out there, but I have not tried them, so cannot speak to their qualities. I'm sure there are a lot of other great options and would love to hear about any other brands you have tried! 

My personal experience

I ended up buying the 10oz canister of Vital Proteins Collagen Peptides to test it out. The canister lasted me about a month. I put one scoop in my coffee every day. Technically, the serving is two scoops, but one seemed enough initially. I tend to slowly work my way to the full amounts suggested. It dissolves beautifully into warm liquid. You can mix it in hot, cold, or even put it in sauces or baked goods. I haven't tried anything but my coffee.

I have a really hard time eating immediately when I wake up, and it's a really easy way to get my first dose of protein in before I even eat breakfast. When I ran out, I actually missed it in my coffee. For an addition that is flavorless, I was a bit perplexed by that observation. I think it just added a more satiating component by adding protein with the coffee. Maybe I should try bulletproof coffee next?  

My nails and hair are growing awkwardly fast. I've always had really strong nails, but I'm actually having to cut them all the time. My hair is the same (the ROOTS! :() My skin has been looking really good, and dare I say, "supple"?  (Sans an awful stress pimple on my left cheek of course.) Did I achieve a "glow"? Eh, I'm going to say that is a stretch. Did I notice a change in my digestive health? Not really. Overall though, I could see and feel a difference. 

So who knows, is it placebo? Could be. Did I miss taking it when I ran out? Yeah, I did. Would I say I recommend it? Yep, I would. 

In fact, because I liked taking it so much, I decided to become an affiliate for Vital Proteins. That means that if you click on any of the links (affiliate links) in this post, at no cost to you, I will earn commission if you click through and make a purchase. But to be clear, this review was not paid for by Vital Proteins and my opinions are all my own. 

Conclusion

I'm really into the idea of collagen. My skin obsession is just getting worse with age, and I like being able to fight the aging process from the inside out. I personally noticed improvements to my skin, nails, and hair. It is an easy addition to my routine without any fuss. I would give it a 9/10. It would get a 10/10 if it was slightly more economically accessible. 

I've only tried the original collagen peptides but I'm really excited about trying the matcha and the creamers. What do you guys think? Will you give it a shot?  I would love to hear what you think of it! Leave me a note in the comments or on insta!

To learn more or to buy click here.

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Other thoughts

When doing Shed I encourage plant based protein powders. Why are collagen peptides okay and other non plant-based protein powders aren't #shedapproved? 

I encourage plant-based proteins because the more we source our foods from plants, the better we all will be. That being said, I am not currently a vegan. My body does not thrive when I eat exclusively plant-based foods. Also, one of the more common form of protein powders is whey protein. I do not encourage taking whey protein because whey is a form of dairy and dairy causes inflammation in the body. While collagen peptides are definitively animal products- they are not dairy. 

Shedding for the wedding: what's the deal with exercise?

So you've found my biz. It's called Shed for the Wed. For a lot of folk it brings up horrid ideas of living on the elliptical and drinking your meals for months before your wedding. 

I hope if you have read anything on my website at all, you have figured out I am NOT about that life. 

You know that the way we operate here is about making soulful, healthy, eating decisions – and that is what is going to make you feel your best on your big day and EVERY day (if we are being honest here). But the truth is – it could just be "SHD" – soulful, healthy decisions. That is the big picture. In terms of your waistline, yes, eating is the number one priority. But in terms of who you are and living your best life, SHD is the ticket. 

So where does that leave us re: exercise? I'm sure you all know the girl who spent her life at the gym before her wedding. That is one approach that works for some. In my humble opinion, I find that few can sustain that level of vigor, and then after the wedding the weight comes back (and sometimes more) [This also applies to extreme cleansing. NOT about it].

Moving your body shouldn't be just about trying to lose weight. It should be about what makes you feel like a #bossb**ch (someone cue the Cardi B or Lizzo or both)! But I'm going to tell you a secret—before my wedding, I think I exercised twice in the entire 10 months leading up to it. I felt amazing on my wedding day and it was just good, clean, eating. Yes, this works too, but that being said- I would not advocate you follow that approach either! It was not good for my mind or body to not exercise during that time. It's all about SHD- and I would've been much more zen during my wedding process if I had been moving my body more. 

I really found myself loving fitness AFTER the wedding. I started experimenting while I was working at Lululemon (#joblove) and I learned so much about myself and how I like to get my sweat on. 

I know that I still am in love with yoga 12 years later my first class. That HIIT is what it takes to push my body past a plateau. I know that with pilates my body can do things I didn't think were possible to my abs. I also know I need lots of hands on adjustments because of all my hyperextended joints. I know that SoulCycle is my JAM and I feel like I can do anything if I can ride on beat (#rhythmchallenged). I know I hate spinning (or any class) with a leaderboard. I know I like going to Orange Theory because they monitor my heart rate so I can compete with myself (and it's right next to my house – easy = good!). I know that a good long run can do wonders for my mind. I know that even though I love getting my sweat on – it is still a mental challenge for me to make it out the door. 

That being said, that is all my own journey, and only you can figure out what is your jam. I can't give you a magic formula that will be the answer to all of your exercise needs. I wish I could, but unforch not how it works. Every person's body is different and will have different needs. I've compiled a list of questions for you to ask yourself to find your own fitness groove:

• What is your current level of fitness? 
• How active are you? Daily, weekly? 
• What are your goals for your activity? What is the why behind them? 
• What exercise makes you feel good? During or after? 
• Have you found something that makes you feel good and strong in your body? If so, what is it? If not, what have you tried? What are you interested in trying next?
• Do you prefer outdoor activities or classes? 
• Does one activity give you more joy than others? 
• Do you feel better with cardio or slower strength? 
• What is it going to take for your to add movement to your life? 

If you want more direction re: your fitness goals – schedule a FREE consultation with me below. I'm happy to chat to figure out a sweat sched that gets you excited to sweat and is sustainable for you! 

What's your favorite way to sweat? Let me know in the comments below or on insta! Have a lovely day, babes! xx

November Gratitude Challenge

It's November and that means it's time to talk Thanksgiving. Thanks giving. Time to talk less about the food part of the holiday (that comes later) and time to focus on gratitude. 

My mom did an amazing job at instilling gratitude in me at a really young age. I have always known just how fortunate I am. And I am a firm believer that everyone has something to be grateful for every day. That being said, even for me, it's really hard to feel grateful all day, every day of life. It's also okay to have highs and lows in your day, you don't have to be grateful every minute- but the more you are in tune with all you have to be thankful for, the more grounded you will be in your life.

You have to actively choose gratitude. Gratitude is a practice, and an important one at that.  Just like hopping on your yoga mat, or sitting down to meditate, you have to bring focus and presence to your practice. But why should we practice gratitude? Being aware of all the good in your life helps to cultivate a mindset of abundance and helps to keep hardships and daily struggles in perspective. 

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A couple years ago I started a gratitude journal to deepen my practice. I write 3 things I am grateful for on that day.

Ideally you do not write the same things every day. You don't want to have "family, friends, and a roof over your head" on repeat every day. Specific is better because it helps you notice the little things that you may not have thought about previously. 

For me, it has turned into a diary of sorts- I end up writing a mix of things I am grateful for interspersed with other relevant quotes from books I may be reading or with daily affirmations. I wish I could say I do it every day, but I average about 3-5x week. This journal has become a part of my morning ritual. Writing out things I am grateful for in the morning sets my attitude up for success. It gets my head clear and focused on what really matters in life (no more waking up on the wrong side of the bed!). Some people like to do gratitudes before sleep.  I think that is great, too! Whatever works for your life. 

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I challenge you to personally try to write down three things you are grateful for daily. If three is too daunting, then make it one. It doesn't have to fit a particular theme. Anything you are grateful for, and make it specific! I would love to hear all that you are grateful for! #gratitudebegetsgratitude

The challenge goes until Thanksgiving, and I hope you will continue the practice after too! Tag your posts with #shedgratitudechallenge for a chance to be regrammed. 

Follow along with me @shed.for.the.wed on Instagram to keep up with my gratitudes daily! I'll be posting to my feed and stories daily!