This Week: Listening to your body
Listening to your body. Sure, we know our bodies. What they look like, what features we have, etc. But, how often do we think about this:
Our bodies are more than just "things". They are actually pretty big game players in our lives! They are these VESSELS that we get to utilize to exist in this world. They are where we LIVE. Where we are us. Where we get to vacate so that we can experiment with what this world is, and interaction with others in it!
So, our bodies should feel good. So that we can utilize them to their fullest extents... and experience this world in the clearest ways that we can!
So, how exactly is this achieved? The first step, and perhaps the most important, is to listen to your body. Listen to what it does and does not want. Listen to what it's needing to wear, what products it is wanting to have taken in/used topically, etc. Your body a l w a y s knows. It always has the answers.
And in order to find out "those answers", in order to be able to hear them - we need to keep our bodies clear enough to do so. This means living a life of balance - making sure that the foods you are taking in are truly allowing you to feel clear. To think clearly, so get enough rest, to feel not on edge while communicating with others (or yourself).
Then from there, once you have that "clear" space to listen and feel, start to get to really know your body! Get to know what your own individual hunger cues feel like. Get to know what emotional hunger cues feel like - ie. "I am stressed at work right now, I want a donut". Get to know when your body is full - get to know when it is needing more after a meal. Start to listen to what these cues are, and how they physically feel inside of your body.
Once you know what these cues feel like in your body - you can begin to listen. You can begin to decipher between "emotional" hunger and real hunger. You can decide when you really want that sweet snack, or your body actually just needs some good veggies + protein. You'll even be able to feel WHICH types of veggies or protein your body is wanting. Not only will you be able to know what your body wants to eat, but you will know how it wants to move. Listen to what your body needs physically - sometimes it's just a walk, sometimes it's a HITT workout! Every day is different.
Listening to your body is giving a gift to yourself. You are giving yourself the space to deliver to YOU, what you are actually wanting + needing in every moment. Your are showing yourself that you believe you are important, you are allowing yourself to feel good. Have a wonderful week ahead!
For the Mind
How "Too Much" Exercise Can Potentially Cause
Weight Stalls or Gain
Exercise is a great way to practice overall health and wellness. And you should always be aware of just how your workouts are affecting your body. Overexerting yourself too much through exercise can be harmful and actually makes your body hold on to the unwanted weight! Why?
Because extreme exercise puts a lot of physical but also emotional stress on your overall body. Your body responds to this stress by releasing its stress hormone – cortisol – which is responsible for a variety of things in your body.
Cortisol not only metabolizes glucose and regulates your blood pressure, but it also release insulin for blood sugar maintenance. Overall, cortisol is also important for your immune system. Thus, maintaining a balanced level of cortisol is an important part of staying healthy.
You may also experience adrenal fatigue. This exhaustion prevents your adrenal glands from producing the cortisol your body needs to function properly. Symptoms include:
Getting sick as a result of a weakened immune system
Mental blurs; having problems trouble shooting
If your cortisol levels are high for a long period of time – possibly triggered from over-exercising – your body responds to this by storing fat instead of building muscle!
Therefore, if you ever find yourself hitting a weight loss plateau, ask yourself:
Are you exercising too much? The key to weight loss is to work out smarter and eat Betr, often times more!
Are you doing the right kind of exercise? If you are just starting to work out or are increasing the intensity of your workouts, PACE YOURSELF. Instead of spending hours on the treadmill or the elliptical, try a short 10 to 20 minute HIIT routine. Rome wasn’t built in a day and your muscles won’t be either. Set short terms goals that contribute to your long term success.
Are you eating enough and of the right thing? Weight loss is more than just calories in versus calories out. You need to fuel your body with nutritious foods and never deprive yourself. When you do exercise, always supplement with an adequate amount of protein to recover.
Listen to your body and monitor how it reacts to certain changes. Maybe you have been unable to lose weight because you have been over-exercising? Work with your coach (and trainer if you have one) to make meaningful changes accordingly.
For the Body
5-Ingredient Brownie Cupcakes
Decadent healthy brownie cupcakes that are delightfully easy and cheap to make! These are a real crowd pleaser, too. Guests will NEVER guess there is no added sugar. Plus? These are way too easy to whip together.
Vegan unsweetened chocolate chips can be difficult to come by. If you’re on level 3, you can use “Lily’s Stevia Sweetened Chocolate Bars” in this recipe! The chocolate bars are not necessary- but it lends a kind of richness that is satisfying. And lastly, a pinch of salt will enhance all of these beautiful chocolate-y flavors. Enjoy!
5-Ingredient Brownie Cupcakes
- 3 tbs raw cacao powder
- 3 eggs
- 1/8 tsp. baking powder
- 1 1/2 cup dates, soaked in boiling hot water for at least 15 mins
- 1/2 tsp pink salt
- Optional: 1/2 – 1 cup vegan unsweetened chocolate chips (or dark chocolate)
- Optional: 1/2 tsp vanilla
- Optional: for more moist brownies, add 1/4 cup coconut oil
- Preheat oven to 375 degrees
- Soak dates in HOT water for 5 minutes to make them soft and easy to blend
- Drain, and save the sweet water for a smoothie base 🙂
- Throw everything into food processor or blender
- Smear into cupcake liners (non-stick are the best!)
- Bake for 10-15 mins until you can stick a fork in it and comes out clean
- Top with almond butter as icing if you’d like! Enjoy
For the Motivation
"I've lost 27 lbs!" Member Jessica's Story
Watch and listen to the video below from Betr member Jessica.
Jessica provides wonderful insight on what weight loss now means to her + describes her own journey with re-discovering her own body & what it wants. We are so grateful for Jessica, and for Jessica sharing her experience with us + you.
Dr. Ferro's Podcast: Quacks and Hypochondriacs
"The Miracle Podcast!"
Be sure to also leave a rating and review, so that we can continue to spread the Food as Medicine Movement!
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