Holistic Holiday Gift Guide 2023
A list of all my favorite products for the holistic-at-heart!
The time has come to start thinking about holiday gifts! Over the years, I’ve realized that I’ve become much more particular with the types of gifts I want to give and also hope to receive. Going through my healing journey and adopting a more holistic lifestyle, I became more aware of the types of products I was putting in and on my body and the effects they were having on my hormones. I also embraced my nerdy side and love any product that will enhance my health.
A lot of beauty products are made with endocrine disrupting chemicals which means they affect your thyroid and adrenal glands (and hormones). These products contain phthalates, sulfates, parabens, heavy metals and fragrances. These chemical compounds are either used as preservatives or to enhance the product. The issue is that these compounds are absorbed through skin and find their way into the bloodstream. These chemicals interfere with your body’s ability to function properly and can lead to health issues such as allergies, infertility, thyroid issues and more.
Skincare, haircare, and beauty products tend to be really popular for gifts. Whether it’s a holiday gift exchange with friends or your significant other wanting to impress you, beauty products seem to be a “go-to” gift for women. I certainly love all things beauty and love trying new products, but when I found out how harmful a lot of these mainstream products are, I decided I no longer could gift them to my loved ones in good conscience.
I also prefer to spend my money on products and companies that have their consumers’ best interest in mind. This means I vote with my dollar and support companies that do not intend to harm my health.
With the holidays just around the corner, I wanted to put a Holistic Holiday Gift Guide together that you could use to shop for your holistic loved one or yourself! These are products that I myself use and would purchase for my loved ones. I’ve tried to include gift ideas that are either Eco-friendly, organic and/or nontoxic to make gift-giving easier and alleviate any stress when it comes to shopping.
I also included free and/or budget-friendly gift ideas because the holidays are not a reason to go into debt. There are plenty of things to do that don’t require much money that are healing to the body! Whatever you do, enjoy the time with your loved ones and remember that health is wealth.
Important: Please note that a lot of these links are affiliate links. This means that if you shop through these links, the price stays the same for you and I make a small commission from that sale to support my family! Thank you so much for your support!
Happy shopping and let me know if you have any questions!
Free/Budget-Friendly Ideas:
Go hiking or for a nature walk
Watch the sunset/sunrise with a loved one
Cook a new recipe with loved ones (some of my favorite gluten free and dairy free blogs are Unbound Wellness, Paleo Running Momma, and Minimalist Baker
Create a spa night with your favorite nontoxic beauty products
Write letters to loved ones detailing what you love about each other
Products:
1. Beauty Counter Cosmetics - nontoxic beauty products ($20+)
2. Primally Pure Cosmetics - nontoxic beauty products and home products ($15+)
3. Dry Brush Kit- lymphatic drainage massage kit to use daily before or in the shower ($19)
4. Gua Sha Kit- natural Jade stone tools used in Traditional Chinese Medicine facial massage ($16)
5. Verilux Lights - therapy lamps are full spectrum, 10,000 luxe, to help with seasonal depression, energy and sleep ($49+)
6. Fontana Candles - nontoxic candles made from beeswax and essential oils that don’t harm your body or home ($15+)
7. Cote Nail Polish- nail polish without toxins such as formaldehyde, toluene, xylene, parabens and more! ($18)
8. Pact Organic Clothing- organic clothing for the whole family ($25+)
9. Beauty By Earth Self Tanner - my favorite at-home self tanner that doesn’t streak or turn me orange! ($30)
10. Attitude Self Care and Home Care Products - nontoxic cleaning products and body care products ($6+)
11. Defender Shield - protection from EMFs while using electronic devices ($60+)
12. Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the day. Code “restored10” at checkout saves you 10% ($35+)
13. Evening Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the evening ($30+) *use code “restored10” to save on your purchase!
14. Himalayan Salt Lamp- great for improving ambiance in a room and creating a peaceful environment ($20+)
15. Shower Water Filter- remove contaminants while showering with this water filter you can install on your own ($80)
16. Hydroflask Stainless Steel Water Bottle- reusable, durable and practical water bottle for everyday use ($28+)
17. Electric toothbrush - Eco-friendly, deeper clean and practical for everyday use ($50+)
18. Reusable Produce Bags- shop for produce with these reusable bags and skip out on the plastic bags. Bonus- they are machine-washable ($10+)
19. Tongue Scraper- protect the bacteria in your mouth by giving it that extra support found in a tongue scraper. Use after brushing your teeth daily ($7+)
20. Branch Basics- nontoxic and effective cleaning product for the home and environment ($40+)
21. Thrive Market Membership- for the conscious foodie in your life- this online membership gives access to food items for all diets at a discounted price ($59)
22. Clearly Filtered Water Filter- With multiple options ranging from water bottles to pitchers to under-the-sink filters, they use a unique dual-technology approach that can remove up to 99.9% of 365+ contaminants. (+60+)
23. Vivo Barefoot- All Vivobarefoot footwear are designed to be Wide, Thin and Flexible: as close to barefoot as possible. They promote your foot's natural strength and movement. Allowing you to feel the ground beneath your feet. I have LOVED my Vivos and highly recommend them!
24. Pranamat - Stress regulation tool to help you learn to relax. I use my mat by stepping on it (slowly) and taking deep breaths to reset at the end of the day. Great way to add mindfulness to your daily routine ($200)
25. Attitude Living - Nontoxic personal care products for you and your loved ones! They also have household products and everything smells amazing!
Food:
1. Pique Tea- tested for heavy metals and mold, this organic tea is a pantry-staple ($11+)
2. Purity Coffee -tested for mold, this coffee is flavorful and safe ($20+)
3. Siete- this brand of chips, tortillas, vegan queso and more offers variety to a health-conscious diet ($8+)
4. Nuzest- protein powder tested for heavy metals, contains minimal ingredients, and very versatile (smoothies, baking, mixing, etc.) ($45+)
5. Purely Elizabeth- granola, baking mixes, and other goodies that are gluten free, refined-sugar free and absolutely delicious ($8+)
6. Simple Mills- crackers, baking mixes, and more yummy products that are made with minimal ingredients ($5+)
7. Cocojune - plant based and dairy free products such as yogurt, protein drinks and even chips ($3+)
8. Eating Evolved- chocolate products made with minimal ingredients and fun flavors ($6+)
9. Rawr Protein Bar - refrigerated bars that can be eaten on-the-go or as a treat. These are gluten free, dairy free and made with whole-food ingredients which makes this my favorite protein bar! ($3+)
10. LMNT- my favorite way to stay hydrated is through these LMNT packs. Adding minerals to your water “charges” your water in a way that allows your cells to absorb the water, ultimately leading to increased hydration.
11. Further Foods - delicious, tested for heavy metals, and actually improve your health! These collagen powders, superfood blends and supplements have made their way into my daily rotation. I love the vanilla, chocolate and hazelnut collagen powders. I put the vanilla in my coffee or matcha, drink the chocolate powder in heated almond milk, and have been adding hazelnut to coffee or hot almond milk!
12. Just Ingredients Grass-fed Whey Protein Powder - Protein powder made from only real, whole-food ingredients with no added fillers, emulsifiers, or gums.
13. Stasher Bags - alternative to plastic bags for storing foods and other goodies! Great for travel, too.
Higher Ticket Items:
1. Oura Ring- this ring gives a detailed report on your sleep, heart rate variability, basal body temperature, respiration rate, steps, and more ($299+) *use this code to save $50 on your Oura Ring purchase!
2. Infrared Sauna- this brand of saunas has been tested for low EMF exposure which makes it one of the safest on the market. Saunas have many benefits which include reducing inflammation, supporting the body’s detox pathways, enhancing energy and more ($2999+)
3. Air Doctor- indoor air quality is important and our homes’ air quality can actually become toxic very quickly. This brand of air filters removes gases, odors and more ($600+)
4.Hatch Alarm Clock- this alarm clock gradually lightens up your room to mimic the rising sun ($199+)
5. Berkey Water Filter - remove over 200+ contaminants from your water and be sure to add the fluoride filter to your purchase ($249+)
6. Red Light Therapy Light- support your body’s mitochondria (the powerhouse of the cell), improve skin, and muscle recovery with red light therapy sessions ($300+) Use code “restored10” at checkout to save 10%.
7. Sunlight Inside - Lamps that change color (and intensity) continuously with the time of day, just like natural light. The custom controllers contain an internal clock which knows the time of day, time of year and place on earth (set to your location before they ship) and they use this information to calculate the spectrum of natural light on a moment-by-moment basis. The lamps change color by actively mixing together light from different color LEDs to create different shades of white. In simple terms, the ratio of blue light to red light changes with the time of day. Great for anyone who doesn’t get enough natural light throughout the Winter! ($280+)
8. Avocado Organic Mattress- This organic mattress was a “treat yourself” purchase for myself this past year and I LOVE it! They have multiple options of firmness and size. You are able to try mattresses out for a period of time and return it if it’s just not for you! ($1300+)
9. Henry Rose- nontoxic perfume with a variety of scents to fit your every need. From daytime to evening, you’ll find the scent you’re looking for with them. This perfume actually lasts all day, too! Before you commit to a full-sized bottle, I recommend you try their sample pack to pick your scent ($120+)
Although there are other items that are fabulous for the “holistic at heart,” I felt that this list gave a wide variety of products and prices. I hope this list is helpful and I’d LOVE to hear if you purchase any of these items!
Remember, it’s not just about the gift so be sure to partake in the free/budget-friendly ideas as well! Happy Holidays!
Be well,
Evie
Holistic Holiday Gift Guide 2022
Looking for nontoxic, better-for-your-health gifts this holiday season? Look no further. From everyday snacks to big ticket items, click to find the perfect gift for your loved ones (or yourself) that will enhance your health!
The time has come to start thinking about holiday gifts! Over the years, I’ve realized that I’ve become much more particular with the types of gifts I want to give and also hope to receive. Going through my healing journey and adopting a more holistic lifestyle, I became more aware of the types of products I was putting in and on my body and the effects they were having on my hormones. I also embraced my nerdy side and love any product that will enhance my health.
A lot of beauty products are made with endocrine disrupting chemicals which means they affect your thyroid and adrenal glands (and overall hormones). These products contain phthalates, sulfates, parabens, heavy metals and fragrances. These chemical compounds are either used as preservatives or to enhance the product. The issue is that these compounds are absorbed through skin and find their way into the bloodstream. These chemicals interfere with your body’s ability to function properly and can lead to health issues such as allergies, infertility, thyroid issues and more.
As a woman, I tend to receive a lot of beauty products as gifts. Whether it’s a holiday gift exchange with friends or your significant other wanting to impress you, beauty products seem to be a “go-to” gift for women. I certainly love all things beauty and love trying new products, but when I found out how harmful a lot of these mainstream products are, I decided I no longer could gift them to my loved ones in good conscience.
I also prefer to spend my money on products and companies that have their consumers’ best interest in mind. This means I vote with my dollar and support companies that do not intend to harm my health.
With the holidays just around the corner, I wanted to put a Holistic Holiday Gift Guide together that you could use to shop for your holistic loved one or yourself! These are products that I myself use and would purchase for my loved ones. I’ve tried to include gift ideas that are either Eco-friendly, organic and/or nontoxic to make gift-giving easier and alleviate any stress when it comes to shopping.
I also included free and/or budget-friendly gift ideas because the holidays are not a reason to go into debt. There are plenty of things to do that don’t require much money that are healing to the body! Whatever you do, enjoy the time with your loved ones and remember that health is wealth.
Important: Please note that a lot of these links are affiliate links. This means that if you shop through these links, the price stays the same for you and I make a small commission from that sale to support my family! Thank you so much for your support!
Happy shopping and let me know if you have any questions!
Free/Budget-Friendly Ideas:
Go hiking or for a nature walk
Watch the sunset/sunrise with a loved one
Cook a new recipe with loved ones
Create a spa night with your favorite nontoxic beauty products
Write letters to loved ones detailing what you love about each other
Have a dance party at home
Products:
1. Beauty Counter Cosmetics - nontoxic beauty products ($20+)
2. Primally Pure Cosmetics - nontoxic beauty products and home products ($15+)
3. Dry Brush Kit- lymphatic drainage massage kit to use daily before or in the shower ($19)
4. Gua Sha Kit- natural quartz stone tools used in Traditional Chinese Medicine facial massage ($16)
5. Essential Oils- an alternative to candles, essential oils can be used in a variety of ways to support the body ($20+)
6. Essentially Charlie Candles- nontoxic candles made from beeswax and essential oils that don’t harm your body or home ($15+)
7. Cote Nail Polish- nail polish without toxins such as formaldehyde, toluene, xylene, parabens and more! ($18)
8. Pact Organic Clothing- organic clothing for the whole family ($25+)
9. Beauty By Earth Self Tanner - my favorite at-home self tanner that doesn’t streak or turn me orange! ($30)
10. Attitude Self Care and Home Care Products - nontoxic cleaning products and body care products ($6+)
11. Defender Shield - protection from EMFs while using electronic devices ($60+)
12. Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the day. Code “restored10” at checkout saves you 10% ($16+)
13. Evening Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the evening ($30+) *use code “restored10” to save on your purchase!
14. Himalayan Salt Lamp- great for improving ambiance in a room and creating a peaceful environment ($20+)
15. Shower Water Filter- remove contaminants prior to showering with this water filter you can install on your own ($31)
16. Hydroflask Stainless Steel Water Bottle- reusable, durable and practical water bottle for everyday use ($28+)
17. Stainless Steel Straw- reusable, Eco-friendly, and practical for every day use ($7+)
18. Reusable Produce Bags- shop for produce with these reusable bags and skip out on the plastic bags. Bonus- they are machine-washable ($10+)
19. Tongue Scraper- protect the bacteria in your mouth by giving it that extra support found in a tongue scraper. Use after brushing your teeth daily ($7+)
20. Branch Basics- nontoxic and effective cleaning product for the home and environment ($40+)
21. Thrive Market Membership- for the conscious foodie in your life- this online membership gives access to food items for all diets at a discounted price ($59)
22. Clearly Filtered Water Filter- With multiple options ranging from water bottles to pitchers to under-the-sink filters, they use a unique dual-technology approach that can remove up to 99.9% of 365+ contaminants. (+60+)
23. Vivo Barefoot- All Vivobarefoot footwear are designed to be Wide, Thin and Flexible: as close to barefoot as possible. They promote your foot's natural strength and movement. Allowing you to feel the ground beneath your feet. I have LOVED my Vivos and highly recommend them!
24. The Wellness Optimizing Journal- My friend, mentor and coach has created the perfect journal to help anyone optimize their wellness. This 12-week guided journal provides the prompts and encouragement you need to improve your habits, mindset and body.
25. Attitude Living - Nontoxic personal care products for you and your loved ones! They also have household products and everything smells amazing!
26. Auric Blends - Incense, perfumes and bath bombs which are nontoxic and smell amazing! I first smelled “Love” on a friend and fell in love with it, so I’ve been using their roll-on. Easy for travel and compact enough to fit in any purse or cross body!
Food:
1. Pique Tea- tested for heavy metals and mold, this organic tea is a pantry-staple ($11+)
2. Purity Coffee -tested for mold, this coffee is flavorful and safe ($20+)
3. Siete- this brand of chips, tortillas, vegan queso and more offers variety to a health-conscious diet ($8+)
4. Nuzest- protein powder tested for heavy metals, contains minimal ingredients, and very versatile (smoothies, baking, mixing, etc.) ($45+)
5. Purely Elizabeth- granola, baking mixes, and other goodies that are gluten free, refined-sugar free and absolutely delicious ($8+)
6. Simple Mills- crackers, baking mixes, and more yummy products that are made with minimal ingredients ($5+)
7. Forager- plant based and dairy free products such as yogurt, protein drinks and even chips ($3+)
8. Eating Evolved- chocolate products made with minimal ingredients and fun flavors ($6+)
9. Perfect Bar- refrigerated bars that can be eaten on-the-go or as a treat ($3+)
10. LMNT- my favorite way to stay hydrated is through these LMNT packs. Adding minerals to your water “charges” your water in a way that allows your cells to absorb the water, ultimately leading to increased hydration.
11. Further Foods - delicious, tested for heavy metals, and actually improve your health! These collagen powders, superfood blends and supplements have made their way into my daily rotation. I love the vanilla, chocolate and hazelnut collagen powders. I put the vanilla in my coffee or matcha, drink the chocolate powder in heated almond milk, and have been adding hazelnut to coffee or hot almond milk!
12. Just Ingredients Grass-fed Whey Protein Powder - Protein powder made from only real, whole-food ingredients with no added fillers, emulsifiers, or gums.
Higher Ticket Items:
1. Oura Ring- this ring gives a detailed report on your sleep, heart rate variability, basal body temperature, respiration rate, steps, and more ($299+) *use this code to save $50 on your Oura Ring purchase!
2. Infrared Sauna- this brand of saunas has been tested for low EMF exposure which makes it one of the safest on the market. Saunas have many benefits which include reducing inflammation, supporting the body’s detox pathways, enhancing energy and more ($2999+)
3. Air Doctor- indoor air quality is important and our homes’ air quality can actually become toxic very quickly. This brand of air filters removes gases, odors and more ($600+)
4. Wake Light Alarm Clock- this light acts as an alarm clock to gradually lighten up your room to mimic the rising sun ($117)
5. Berkey Water Filter - remove over 200+ contaminants from your water and be sure to add the fluoride filter to your purchase ($249+)
6. Red Light Therapy Light- support your body’s mitochondria (the powerhouse of the cell), improve skin, and muscle recovery with red light therapy sessions ($300+) Use code “restored10” at checkout to save 10%.
7. Henry Rose Perfume - nontoxic perfume with a variety of scents to fit your every need. From daytime to evening, you’ll find the scent you’re looking for with them. This perfume actually lasts all day, too! Before you commit to a full-sized bottle, I recommend you try their sample pack to pick your scent.
8. Sunlight Inside - Lamps that change color (and intensity) continuously with the time of day, just like natural light. The custom controllers contain an internal clock which knows the time of day, time of year and place on earth (set to your location before they ship) and they use this information to calculate the spectrum of natural light on a moment-by-moment basis. The lamps change color by actively mixing together light from different color LEDs to create different shades of white. In simple terms, the ratio of blue light to red light changes with the time of day. Great for anyone who doesn’t get enough natural light throughout the Winter! ($280+)
Although there are other items that are fabulous for the “holistic at heart,” I felt that this list gave a wide variety of products and prices. I hope this list is helpful and I’d LOVE to hear if you purchase any of these items!
Remember, it’s not just about the gift so be sure to partake in the free/budget-friendly ideas as well! Happy Holidays!
My History of Disordered Eating and Body Dysmorphia
I lost weight on the plan, but I also lost the ability to make my own decisions when it came to meals. I was so reliant on eating what a piece of paper told me that I forgot to listen to my own body.
I was lying to myself and everyone else for years about my health. What started as an innocent “I just want to lose 10 lbs” turned into an unhealthy relationship with myself and food.
I hired someone to write my first ever meal plan in 2014. I knew a little bit about food and a lot about training and didn’t understand how to properly unite the two. I lost weight on the plan, but I also lost the ability to make my own decisions when it came to meals. I was so reliant on eating what a piece of paper told me that I forgot to listen to my own body.
My “before” and “after” photos of the first diet.
I was constantly stressed about going “off plan” and felt like I was cheating on myself if I didn’t eat the exact type of rice that was written in the plan. I mean, there’s a huge difference, right?! (joking) When I think back to those times, I feel a sense of panic build in my chest. I so badly wanted to lose weight but I didn’t realize what I was doing to myself and that it would take years to undo what I blindly agreed to.
Being pleased with my progress, I continued with the meal plans, continued to lose weight, and felt more confident. I also started to feel more fatigued, have more stomach aches, and get irregular periods.
“Hm, I guess that doesn’t matter if I am skinny, right?” is what I would think to myself.
Growing up, I was never the skinny girl. I had muscular thighs, hips and a butt. I didn’t appreciate it growing up because I felt like an outsider. My parents are Greek immigrants and I already felt like an outsider compared to most of my peers, so the obvious exterior differences made things worse for me growing up.
At some point, and I truly don’t know when, I had a moment of clarity where I felt like following a specific meal plan wasn’t sustainable. I saw that others in the “online fitness space” were eating more than me, had better training numbers (as in, they were super strong), and seemed happier and not hungry ALL THE TIME. I thought, “Maybe I should try that.”
So, doing what I did best at that time, I hired another coach. I was sure this time would be different. We started with “macro counting” which means I was given a goal amount of protein, carbohydrates and fat to eat for the day. Seemed much more flexible than what I was used to since I wasn’t tied to specific foods for specific meals. I did get stronger and my body composition was really great, too, but something still felt off.
Despite always being exhausted, I had small arms and that’s all that mattered to me.
I think it’s appropriate to add that, at this time, another reason I hired this coach to help me diet for my wedding and I got pretty small. I remember feeling so proud of myself when people would tell me how “tiny” I was. That’s pretty much all I cared about despite knowing something was still off with me.
I stayed with that coaching program for a few years which entailed me losing weight, then gaining 30 lbs in 3 months, then losing weight again. I was teaching in a classroom that was very stressful for me. I was responsible for students with medical needs and the pressure was intolerable. That school year, I gained weight, lost weight and learned the meaning of hypothalamic pituitary adrenal (HPA) axis dysregulation (adrenal fatigue) personally. My body literally felt like it was shutting down and every day I questioned, “Is today the day it all ends?”
After losing a lot of weight, I had gained 30 lbs in 3 months and was so uncomfortable in this photo.
As you can imagine, I reached my limit. I couldn’t do another meal plan or another check-in photo of me in my swimsuit. I just couldn’t tolerate the constant feeling that my exterior was the only measure of progress while completely ignoring the other symptoms my body was begging me to pay attention to. There had to be more.
In the time after that “wedding prep” coach, I was able to stay fairly consistent with my weight. I didn’t think about it too much as I was going through a quarter life crisis trying to figure out what I wanted to do for work. That’s when things took another turn…
I stumbled upon several accounts on Instagram of women who were going through the same thing as me: weight gain, weight loss, debilitating anxiety, depression, gut issues, apathy, etc. In a way, I was happy to know I wasn’t alone; although, it’s not a club that I recommend joining. Almost everyone was “speaking my language” and I felt like I had found my tribe.
I researched for hours on my own (something I never used to do) and decided that it was time to be the leader in my health. I have an autoimmune disease (Hashimoto’s) and I was diagnosed with polycystic ovarian syndrome (PCOS) and I knew that my life was going to be on this never-ending roller coaster if I didn’t take a stand once and for all. Obviously, what I had been doing wasn’t working or else I wouldn’t be hours-deep on a stranger’s Instagram account nodding my head up down in agreement with her own story.
So I hired a coach.
I know what you’re thinking. “No!! Evie!! You know this doesn’t work for you!!”
But wait. Just listen. We’re almost to the point of all this.
This coach was different. He was a functional medicine-trained coach who used a “whole person” approach to coaching. He didn’t look at just symptoms, but instead, looked at the cause of the symptoms. I learned so much from him and he is a huge reason why I am a coach today. Together, we discussed lifestyle factors that were impacting my health and how those were more important than the food on my plate. I learned to manage my stress, prioritize my sleep and to never stop advocating for myself.
Working with my body and not against it.
I have also shifted my perspective on my body. I don’t force body positivity; rather, I practice body neutrality most days. I celebrate my body in the way that it performs, communicates with me, and looks. I understand my body will constantly change and I accept those changes. I, of course, value health and don’t believe that we should neglect proper nutrition and exercise and let our internal functional systems fail for the sake of “body positivity.” I am not that coach, either. I am just saying that if we are truly healthy from a metabolic/functional state, then the aesthetics can be secondary.
I now know how to build meals to support my hormones, thyroid and gut. I don’t only rely on set macros to fuel my days (although, that is a tool I occasionally go back to). I know that one “off plan” meal is not going to derail me from my goals. I also know that my goals are bigger than my aesthetics. I now track my progress using these tools:
Pictures
Weight
Measurements
Sleep data
My period/ovulation data
My poop :-)
My mood
Today, I am a certified holistic health coach who is hungry for more. I know there is more to learn, but I will say that I have learned a lot from my own journey. From strict meal plans to eating whole, nutrient-dense foods that are grown in the Earth, I now know what my body needs and craves. I see the beautiful side of food and nutrition that was lost within the strict meal plan structure that I started in years ago.
Because of this experience, I can lead my clients confidently. I have always believed that I lead from where I have been. I’ve been in the trenches of feeling like there’s more to life but not quite sure how to get there. I’ve been in the mindset that strict meal plans are your only hope. I get it, but I am also here to tell you that I can guide you out of that.
If you’re ready to properly fuel your body, learn how to nourish and appreciate it, and get off the weight loss roller coaster, then schedule a free consultation with me here. You are worth it.
Too Long, Didn’t Read; Sure, being “skinny” is nice, but not if if your insides are suffering. Learn to understand your body, fuel it, and measure progress in other ways besides just the aesthetics.
Causes of Polycystic Ovarian Syndrome (PCOS)
In my previous post, we talked about androgens (male hormones) and their role in polycystic ovarian syndrome (PCOS). If you are susceptible to becoming androgen dominant (which you can confirm via the Dutch test), then it’s important to understand this next concept.
In my previous post, I explained that functional medicine doctors define Polycystic Ovarian Syndrome (PCOS) as a group of symptoms associated with anovulation and high androgen levels. Androgens (male sex hormones) play a significant role in diagnosing and managing Polycystic Ovarian Syndrome (PCOS). To find out whether or not you are androgen dominant, I recommend using the Dutch test (use code Evie100 to save $100). This at-home, dried urine test, will provide a complete hormone analysis to determine your hormone levels. Based off the results, you’ll be able to identify if you have high levels of androgens.
Androgen excess doesn’t happen out of the blue. There are reasons, or as Dr. Briden calls them, drivers, of androgen excess. The four drivers she identifies are:
insulin-resistant PCOS
post-pill PCOS
inflammatory PCOS
adrenal PCOS
This easy-to-read flow chart is from an article by Dr. Briden.
As you can see, there are different reasons you might be androgen dominant. The priority here is to find out if you even have insulin resistance, because this is at the top of the list.
Insulin Resistant PCOS
Insulin resistance can lead to PCOS because it can impair ovulation and cause your ovaries to make too much testosterone and not enough estrogen. Insulin resistance is caused by too much sugar, but note that you could still have normal blood sugar when you test it. You must also look at insulin levels. Other causes of insulin resistance are from smoking, hormonal birth control, lack of sleep, alcohol, gut dysbiosis, magnesium deficiency, and environmental toxins.
Post-Pill PCOS
This driver of PCOS is common for women who stop taking hormonal birth control. When coming off birth control, you might encounter symptoms that qualify you for a PCOS diagnosis. The good news is that this type of PCOS is typically temporary because it is caused by coming off of the pill and not a true hormonal imbalance that will last long. Once your body adapts to no longer having the synthetic hormones, your ovulation, insulin levels, and vitamins/minerals will begin to normalize once again. This in turn can get rid of post-pill PCOS.
Inflammatory PCOS
This type of PCOS is caused by inflammation and environmental toxins (as I’ve mentioned in previous posts). Your hormone receptors are disrupted with high levels of inflammation which signals your adrenal glands and ovaries to make more androgens. Inflammation can come from a variety of triggers such as certain foods, smoking, lifestyle/environmental toxins, and digestive issues.
Adrenal PCOS
This type of PCOS is diagnosed if you do not have any of the other “types” of PCOS but are still androgen dominant. Dr. Briden describes adrenal PCOS as happening when you’ve ruled out other causes of PCOS and have elevated DHEAS, but normal testosterone and androstenedione.
This might seem overwhelming, but it doesn’t have to be. Working with a functional practictioner can help you identify which cause of PCOS you have and how to address it. All of these are addressed with diet, lifestyle, and sometimes medication/supplementation. The first part of reversing your PCOS is knowing the cause!
Polycystic Ovarian Syndrome and How to Diagnose It
If your experience is like mine, then you were diagnosed with PCOS by ultrasound, which is completely inaccurate. PCOS cannot be diagnosed by an ultrasound.
I was diagnosed with polycystic ovarian syndrome (PCOS) years ago and all I understood from that diagnosis was that I probably would have trouble getting pregnant one day.
I lived the majority of my 20s believe that “statement.” It wasn’t until my late 20s that I learned the truth about PCOS and how it actually impacts fertility, hormones, and life in general.
First, let’s start with what PCOS actually is:
PCOS is “a group of symptoms related to anovluation (lack of ovulation) and a high level of androgens or male hormones.” (Briden, Lara, Period Repair Manual. 2017.) PCOS is commonly known for causing irregular periods, excessive facial and body hair, acne, hair loss, weight gain and infertility. PCOS can also be associated with risk of diabetes and heart disease which makes this much bigger than a “period problem.”
How is PCOS diagnosed?
If your experience is like mine, then you were diagnosed with PCOS by ultrasound, which is completely inaccurate. PCOS cannot be diagnosed by an ultrasound. When we get ultrasounds, little “cysts” are visible on the ovaries, but those are actually ovarian follicles. These small follicles are normal and fluctuate each month depending on where you are in your cycle. These cysts, or follicles, grow, burst and reabsorb each cycle.
The “typical” sequence looks like this: the ovaries can have up to 12 (for an adult) or 25 (for a teenager) developing follicles leading up to ovulation. One of those follicles then becomes dominant and “overpowers” the others for the remainder of the cycle.
For someone with PCOS, a dominant follicle does not form and the rest of the follicles continue to grow larger. The woman then ends up with many small undeveloped follicles which are the “cysts” that the ultrasound detects. As Dr. Briden describes it, “Polycystic comes from poly (meaning multiple) and cystic (meaning follicles). It means multiple follicles.”
Multiple follicles can occur because the woman did not ovulate (anovulation). Without ovulation, a higher number of follicles “remained” on the ovaries rather than having one dominant follicle “overpower” the others. This occurrence is not consistent, either. Our bodies change and each cycle could look differently. The body makes new follicles each month, so if you don’t ovulate one month, it doesn’t mean that you won’t ovulate the following month. If you look at your ovaries on an ultrasound at different parts of the month, then they would look different based on the maturation of the follicles.
So, since PCOS cannot be diagnosed by ultrasound, that means we must look at other factors. The most widely-known and straight-forward criteria comes from the Androgen Excess and PCOS Society. According tp the society, a woman qualifies for PCOS when she meets all three of the following:
ovarian dysfunction and/or polycystic ovaries
clinical and/or biochemical hyperandrogenism
exclusion of other conditions that would cause hyperandrogenism
This mean that you must have:
irregular periods or polycystic ovaries on an ultrasound
high androgens on a blood test or symptoms of high androgens
other reason for high androgens have been ruled out
The next thing you might be asking yourself is “How do I know if I have high levels of androgens?” Well, you could look at symptoms such hirsutism (excessive hair growth on your face and body), acne (especially around the chin), or hairloss/hair thinning. To be more specific on diagnosing, you need to look at blood results. The best blood test for androgen excess is free testosterone, but looking at total testosterone, androstenedione, and DHEAS are also helpful.
Each time I get my blood drawn, which is approximately every 3 months, I ask for the above mentioned markers to be tested. Although I had a diagnosis of PCOS for years, I have become asymptomatic due to lifestyle and nutrition changes I’ve made (including coming off of hormonal birth control). I like to keep an eye out for my androgen levels to be sure that I don’t fall back into a high PCOS status.
If you’ve been diagnosed with PCOS and question the validity of that diagnosis, ask your doctor for the mentioned blood work. To learn how to treat PCOS, stay tuned for my upcoming blog.
In this video, I explain PCOS, how to get diagnosed with it and whether or not it’s truly a lifelong diagnosis.
Holistic Holiday Gift Guide
With the holidays just around the corner, I wanted to put a Holistic Holiday Gift Guide together that you could use to shop for your holistic loved one or yourself! These are products that I myself use and would purchase for my loved ones. I’ve tried to include gift ideas that are either Eco-friendly, organic and/or nontoxic to make shopping easier and alleviate any stress when it comes to shopping.
It’s hard to believe that I’m already thinking about holiday gifts, but here we are! Over the years, I’ve realized that I’ve become much more particular with the types of gifts I want to give and also hope to receive. Going through my healing journey and adopting a more holistic lifestyle, I became more aware of the types of products I was putting in and on my body and the effects they were having on my hormones.
A lot of beauty products are made with endocrine disrupting chemicals which means they affect your thyroid and adrenal glands. The products contain phthalates, sulfates, parabens, heavy metals and fragrances. These chemical compounds are either used as preservatives or to enhance the product. The issue is that these compounds are absorbed through skin and find their way into the bloodstream. These chemicals interfere with your body’s ability to function properly and can lead to health issues such as allergies, infertility, thyroid issues and more.
As a woman, I tend to receive a lot of beauty products as gifts. Whether it’s a girls’ holiday gift exchange or your significant other wanting to impress you, beauty products seem to be a “go to” gift for us. I certainly love all things beauty and love trying new products, but when I found out how harmful a lot of these mainstream products are, I decided I no longer could gift them to my loved ones in good conscience.
As someone who prefers to live in a holistic way, I prefer to spend money on products and companies that have their consumers’ best interest in mind. This means I vote with my dollar and support companies that do not intend to harm my health.
With the holidays just around the corner, I wanted to put a Holistic Holiday Gift Guide together that you could use to shop for your holistic loved one or yourself! These are products that I myself use and would purchase for my loved ones. I’ve tried to include gift ideas that are either Eco-friendly, organic and/or nontoxic to make shopping easier and alleviate any stress when it comes to shopping.
I also included free and/or budget-friendly gift ideas because the holidays are not a reason to go into debt. There are plenty of things to do that don’t require much money that are healing to the body! Whatever you do, enjoy the time with your loved ones and remember that health is wealth.
Important: Please note that a lot of these links are affiliate links. This means that if you shop through these links, the price stays the same for you and I make a small commission from that sale to support my family! Thank you so much for your support!
Happy shopping and let me know if you have any questions!
Free/Budget-Friendly Ideas:
Go hiking or for a nature walk
Watch the sunset/sunrise with a loved one
Cook a new recipe with loved ones
Create a spa night with your favorite nontoxic beauty products
Write letters to loved ones detailing what you love about each other
Have a dance party at home
Products:
1. Beauty Counter Cosmetics - nontoxic beauty products ($20+)
2. Primally Pure Cosmetics - nontoxic beauty products and home products ($15+)
3. Dry Brush Kit- lymphatic drainage massage kit to use daily before or in the shower ($19)
4. Gua Sha Kit- natural quartz stone tools used in Traditional Chinese Medicine facial massage ($16)
5. Essential Oils- an alternative to candles, essential oils can be used in a variety of ways to support the body ($20+)
6. Essentially Charlie Candles- nontoxic candles made from beeswax and essential oils that don’t harm your body or home ($15+)
7. Cote Nail Polish- nail polish without toxins such as formaldehyde, toluene, xylene, parabens and more! ($18)
8. Pact Organic Clothing- organic clothing for the whole family ($25+)
9. Beauty By Earth Self Tanner - my favorite at-home self tanner that doesn’t streak or turn me orange! ($30)
10. Attitude Self Care and Home Care Products - nontoxic cleaning products and body care products ($6+)
11. Defender Shield - protection from EMFs while using electronic devices ($60+)
12. Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the day ($16+)
13. Evening Blue Light Blocking Glasses- protect your circadian rhythm and wear these while looking at electronic screens during the evening ($30+)
14. Himalayan Salt Lamp- great for improving ambiance in a room and creating a peaceful environment ($20+)
15. Shower Water Filter- remove contaminants prior to showering with this water filter you can install on your own ($31)
16. Hydroflask Stainless Steel Water Bottle- reusable, durable and practical water bottle for every day use ($28+)
17. Stainless Steel Straw- reusable, Eco-friendly, and practical for every day use ($7+)
18. Reusable Produce Bags- shop for produce with these reusable bags and skip out on the plastic bags. Bonus- they are machine-washable ($10+)
19. Tongue Scraper- protect the bacteria in your mouth by giving it that extra support found in a tongue scraper. Use after brushing your teeth daily ($7+)
20. Branch Basics- nontoxic and effective cleaning product for the home and environment ($40+)
21. Thrive Market Membership- for the conscious foodie in your life- this online membership gives access to food items for all diets at a discounted price ($59)
22. Holistically Restored Package- shameless plug for myself, but gifting a loved one (or yourself) a consultation and/or 3-month coaching package is a guaranteed way to show your love. We focus on hormone coaching, thyroid coaching, nutrition, stress and movement. I also offer a five week Holistic Reset Group and the next round launches in January 2021! ($50+)
Food:
1. Pique Tea- tested for heavy metals and mold, this organic tea is a pantry-staple ($11+)
2. Bulletproof Coffee -tested for mold, this coffee is flavorful and safe ($15+)
3. Siete- this brand of chips, tortillas, vegan queso and more offers variety to a health-conscious diet ($8+)
4. Nuzest- protein powder tested for heavy metals, contains minimal ingredients, and very versatile (smoothies, baking, mixing, etc.) ($45+)
5. Purely Elizabeth- granola, baking mixes, and other goodies that are gluten free, refined-sugar free and absolutely delicious ($8+)
6. Simple Mills- crackers, baking mixes, and more yummy products that are made with minimal ingredients ($5+)
7. Forager- plant based and dairy free products such as yogurt, protein drinks and even chips ($3+)
8. Eating Evolved- chocolate products made with minimal ingredients and fun flavors ($6+)
9. Perfect Bar- refrigerated bars that can be eaten on-the-go or as a treat ($3+)
Higher Ticket Items:
1. Oura Ring- this ring gives a detailed report on your sleep, heart rate variability, basal body temperature, respiration rate, steps, and more ($299+)
2. Infrared Sauna- this brand of saunas has been tested for low EMF exposure which makes it one of the safest on the market. Saunas have many benefits which include reducing inflammation, supporting the body’s detox pathways, enhancing energy and more ($2999+)
3. Air Doctor- indoor air quality is important and our homes’ air quality can actually become toxic very quickly. This brand of air filters removes gases, odors and more ($600+)
4. Wake Light Alarm Clock- this light acts as an alarm clock to gradually lighten up your room to mimic the rising sun ($117)
5. Berkey Water Filter - remove over 200+ contaminants from your water and be sure to add the fluoride filter to your purchase ($249+)
6. Red Light Therapy Light- support your body’s mitochondria (the powerhouse of the cell), improve skin, and muscle recovery with red light therapy sessions ($300+)
Although there are other items that are fabulous for the “holistic at heart,” I felt that this list gave a wide variety of products and prices. I hope this list is helpful and I’d LOVE to hear if you purchase any of these items!
Remember, it’s not just about the gift so be sure to partake in the free/budget-friendly ideas as well! Happy Holidays!
The Ring That Does It All - Even Tracks My Fertility!
It has been a few months of using this ring and I can confidently say it was worth every penny.
When I first started seeing people wear the Oura Ring, I was instantly intrigued. I had another watch that I was wearing to track “all the things” but wasn’t too impressed. Once I saw a screenshot of what this ring would track, I knew I needed one and started saving to get it.
Picture courtesy of Ouraring.com
Before you order the ring, you can try on different sizes with their ring sizing kit. I wore two different size rings for a few days to see which one felt best. I liked that you could try out the ring sizes because this is an investment and I wanted to make sure it was the perfect fit!
Once I got the ring, I let it charge overnight and downloaded the free app. Set-up is easy and explained in the booklet that comes with the ring. Once I got everything synced up, I put it on and went about my typical business. It has been a few months of using this ring and I can confidently say it was worth every penny.
I like this ring for several reasons:
It syncs to a free app on your phone to get updates whenever + wherever
It has low EMF exposure and you have the option to turn off the Bluetooth altogether. If you turn it off, you will only be able to see your data when the ring is charging.
It accurately tracks sleep data including sleep efficiency, resting heart rate, time in REM and deep sleep, and latency.
A readiness score is provided each morning to help me understand how prepared my body is for a challenge. I particularly love the heart rate variability (HRV) score as this is a sign of general health. This page also shows my HRV balance (how it changes from day to day), my body temperature (which I use for fertility purposes), and my recovery index (how well am I recovering?)
An activity score is provided which shows many factors that contribute to my readiness score.
Sensors are inside the ring which is the most precise place to track heart rate, HRV, temperature, steps, and more.
It is water resistant so I don’t worry about wearing it to wash my hands or even shower with it (although I usually don’t).
Resting heart rate captured during sleep
Sleep Score in Depth
Home page of app
I could go on and on, but I do use this to track fertility since it records my body temperature. I also use a basal body temperature thermometer, but it’s nice to have a reinforcement from the ring. I’m able to predict when I am ovulating (fertile window), the day my period will start, and when I am not fertile. If you need a refresher on how to use your basal body temperature to track fertility, click here.*
Questions about the ring? Let me know and I can share more information.
*This blog post is purely my own opinion. This information should not be taken as medical advice to treat or diagnose disease or prevent pregnancy. Consult your medical professional for more information.
Strength Training for Women
Women lifting weights 2-3 days a week and eating a normal balanced diet are not going to look like someone who is training to compete in a physique competition. It simply does not happen.
My name is Alexis Hutchison and I am a Physical Therapist and Owner of Absolute Kinetics Physical Therapy. I am excited to be guest-blogging for Holistically Restored, specifically to share some evidence-based information on the topic of strength training for women.
As an orthopedic Physical Therapist, I treat pain and injuries from head to toe. A common subject I discuss with patients, specifically women, are the benefits of strength training. There have been many misconceptions around women and strength training for years, so in this blog post I want to talk about the benefits of strength training for women, as well as debunk some common myths.
First and foremost, the myth I hear most from women is that they choose not to strength train because they do not want to “be bulky”. Strength training will not, I repeat, WILL NOT, cause women to “bulk”. Women who compete in physique or power lifting competitions may be very strong and muscular, but a large part of their physique is due to very specific dieting and training techniques. Women lifting weights 2-3 days a week and eating a normal balanced diet are not going to look like someone who is training to compete in a physique competition. It simply does not happen.
Second myth: many women will say they don’t like strength training. This may be true, but there is also a chance they have never truly been exposed to strength training. Strength training can come in different forms. You can use barbells and participate in Olympic Weightlifting or Compound Lifts (deadlifting, bench press, and squatting), or maybe you would be more comfortable using kettlebells and/or dumbbells. You can build strength using a TRX strap, as well as using bands. There are so many ways to strength train and no one way is “right” or “wrong”. The best way to learn more about strength training is to find a qualified Performance Physical Therapist or Strength Coach to teach you how to properly perform strengthening exercises.
Now let’s talk about the benefits of strength training.
Benefit #1: Strength training increases bone density and decreases the risk for developing osteoporosis. As we age our bone density decreases, and postmenopausal women are at a higher risk for developing osteoporosis than any other demographic. Decreased bone density can lead to an increased risk of stress fractures or a fracture if you experience a fall. It is recommended that women strength train throughout their lifespan, and it is never too late to start! Women can increase their strength and bone density at any age, and it is particularly important for postmenopausal women to have strength training as part of their exercise program.
Benefit #2: Decrease the risk for injury. Whether you are a runner, work on a computer most of the day, or are a stay at home mom, there is an argument for how strength training could benefit you and decrease your risk for overuse injuries. For example, those who are recreational or competitive runners tend to do a lot of running, and not a lot of strength training. We often see them in our office for overuse injuries. They present with weakness throughout their hips and ankles that can lead to pain in their lower back or any of the joints in their legs. Once we add in some simple strengthening exercises, most of these runners can return to the level of running they would like, pain-free.
Benefit #3: Helps us complete daily activities more efficiently and without pain. We may not realize how much lifting is required of us throughout our day unless we have a very physically demanding job, but I would urge anyone reading this to take notice of their daily and occasional lifting requirements. If you have kids, how frequently are you picking them up and how heavy are they? How about bags of pet food? How heavy are your grocery bags, your purse, your pet, etc? I would guess many of these items are heavier than 5 lbs, so picking up a 5 lb dumbbell every now and then simply isn’t building enough strength for daily life! It’s a fine place to start, but at some point we need to be building enough strength to build resiliency for our everyday tasks.
Benefit #4: Makes you feel like a badass! OK – this isn’t an evidence-based benefit, but I still think it’s true! There is nothing better than (safely) picking up some heavy weights. I promise it will make you feel like a badass!
Have you heard other myths about strength training? Do you have questions about strength training? Please feel free to reach out to me at info@absolutekineticspt.com or (513) 208-2257! To learn more about Absolute Kinetics Physical Therapy, visit us on Instagram at @absolutekineticspt or visit our website.
I Was Diagnosed With Hashimoto's - Now What?
Since this disease affects your immune system, you want to start by addressing root causes. Autoimmune diseases can have several root causes such as leaky gut, diet, toxins, infections and stress.
In normal thyroid function, the pituitary gland releases TSH which signals to the thyroid to produce T3 and T4. With Hashimoto’s, like other autoimmune diseases, the body’s immune system is malfunctioning and it attacks the thyroid. This causes dysfunction since the thyroid is the body’s regulator of metabolic function, heart rate, body temperature, etc.
Symptoms of Hashimoto’s can include:
weight gain and difficulty losing weight
reduced libido
cold sensitivity
depression
muscle weakness
changes in menstrual cycle
fatigue
constipation
Your first step in being diagnosed with Hashimoto’s is to get blood drawn. My clients are advised on which blood work to request, how to read results, and how to adapt their lifestyle to manage symptoms. You can read which labs to request in this post.
How to Manage Hashimoto’s:
Since this disease affects your immune system, you want to start by addressing root causes. Autoimmune diseases can have several root causes such as leaky gut, diet, toxins, infections and stress. Working with a functional medicine/holistic practitioner can help you identify why your body is experiencing autoimmunity. You want to look at the factors mentioned above as well as be open to making changes.
Clients who come to me with autoimmune diseases can expect to complete a thorough questionnaire and be willing to look inward to find out where/when this disease first began. With firsthand experience with autoimmune diseases, I’ve learned that we must be willing to acknowledge that this is something that can be put in remission and does not have to always be “active.”
Be willing to do the work, even if it’s uncomfortable or different. You deserve to life a healthy, symptom free life and I want to help you get there. To schedule a consultation with me, click here. See you soon!
Healing my Stealth Infection
I found out that I have some bacterial and yeast overgrowth which were contributing to my bloating and digestive issues. One of the ways that we will combat this infection is through a process called Kill Bind Sweat.
After recently completing several tests to find the root cause of my symptoms (fatigue, bloating, inability to lose weight, trouble getting restful sleep), I found out that I have stealth infections. A stealth infection is a bacterial or viral infection that lives in our cells and can hide from our immune system. They can be difficult to find without proper testing and difficult to treat if not done so properly.
I found out that I have some bacterial and yeast overgrowth which were contributing to my bloating and digestive issues. One of the ways that we will combat this infection is through a process called Kill Bind Sweat.
Kill Bind Sweat is a process in which the person uses herbal microbials to eradicate/kill the pathogens (bacteria or virus causing the disease), gather and prepare to move them out the body (bind), and remove them (through sweat). This process is something that should be done with guidance from a practitioner to support and educate you.
I started taking the supplements from CellCore, adjusted some lifestyle factors, and settled in for the ride. Right now, I am supposed to sweat 3-4 days/week. I usually sweat a lot while working out in our garage gym (thanks to Midwest summers), but on days that I don’t work out, I still prefer to sweat while on the protocol. That’s where sweat baths come in..
I don’t have a sauna (yet) and so working up a sweat in the bathtub is the next best thing. I heat up the water while standing in it to reduce shock factor and let it get as hot as I can tolerate. I also add some pieces of raw ginger because that will crank up the heat! I sit in the bath for about 10-15 minutes or until I start sweating.
The first time I did a sweat bath, I didn’t add ginger and I barely sweat. After trying again with ginger, I was in shock at how well the ginger worked! I felt like I was in a hot gym and had sweat dripping down my body. Again, this is something I was trying to achieve to support my body in ridding itself of the toxins.
Check out that sweat on my forehead and cheek!
The further along in the protocol I get, the more important sweating will be. Supplements will change as I progress through the protocol to clear my body of these stealth infections. I’m excited to see how this works and for my body to start to feel like itself again!
Disclaimer: consult your practitioner prior to beginning a new protocol and prior to starting sweat baths. These can be harmful to people with certain medical conditions.
What is an Autoimmune Disease?
Our immune system is focused on keeping us safe by identifying and “attacking” foreign substances that enter our bodies. If our immune system senses something is unsafe, it will “attack” by releasing antibodies to fight off the dangerous invader. This heroic act is called an “autoimmune response.”
Does having an autoimmune disease really mean your body is attacking itself?
Autoimmune diseases include Hashimoto’s, Graves’ Disease, Rheumatoid Arthritis, Type 1 Diabetes, Lupus, Psoriasis, Multiple Sclerosis, and more. These diseases affect different organs in the body and the root of the problem is found in the immune system.
Our immune system is focused on keeping us safe by identifying and “attacking” foreign substances that enter our bodies. If our immune system senses something is unsafe, it will “attack” by releasing antibodies to fight off the dangerous invader. This heroic act is called an “autoimmune response.”
What could these invaders be? Well, it depends on the person but allergens, toxins, foods, or infections are all dangerous to our immune system. The problem occurs when your body is working hard to protect you and accidentally mistakes your own tissue for invaders. So now your own immune system is attacking your own body. Whoops.
According functional medicine doctors, there are 5 root causes of autoimmunity.
leaky gut
diet
toxins
infection
stress
The good news is that you can certainly improve your own symptoms (just like I have). After taking control of my gut, diet, stress and environmental toxin exposure, my symptoms are 100% better than they were a year ago.
You are in control. Don’t know where to start? Schedule a consultation with me here.
How Do I Know If I Have Thyroid Disease?
We went to the endocrinologist and I was tested using 5 markers to determine the health of my thyroid. Once my results indicated that I had Hashimoto’s, I was prescribed medication and sent on my way. I was told, “You’ll be on this the rest of your life and there’s nothing you can do to make it better.” Um, okay..
It seems as if we all know someone who has been diagnosed with thyroid disease. When you talk to them, they all share a few of the same symptoms. People who have been diagnosed with thyroid disease may experience several of the following symptoms:
difficulty losing or gaining weight (depending on the condition)
fertility issues
difficulty regulating body temperature
irregular periods
difficulty swallowing
fatigue
dry skin
depression
slowed heart rate
menstrual irregularities
irritable bowels
I was diagnosed with Hashimoto’s Thyroiditis when I was 17 years old. The reason I was diagnosed was because I was experiencing weight gain, fatigue and irritable bowels. My Mom had suspected a thyroid issue and suggested that I get tested. At the time, I had just graduated high school and was focused on starting college. I was young and thyroid disease sounded like something old people got (oh, to be young again). My Mom had been diagnosed with Hashimoto’s and I only heard about it through her, so I figured it was a genetic disease and I would just have it the rest of my life. No big deal.
We went to the endocrinologist and I was tested using 5 markers to determine the health of my thyroid. Once my results indicated that I had Hashimoto’s, I was prescribed medication and sent on my way. I was told, “You’ll be on this the rest of your life and there’s nothing you can do to make it better.” Um, okay..
Fast forward several years, I started to feel like my thyroid disease was becoming harder to ignore. The weight kept piling on, my skin was getting worse, my PMS was interfering with my daily life, and I was constantly tired. Years prior, I had accepted this to be my new normal. I thought, “This is just how life is. Get over it.”
I am so glad I didn’t just get over it. I’ve come a long way from my 17 year old self. I’ve become an advocate for myself and others. I am an educator and coach. I decided that life isn’t meant to be lived in a tired, depressed, overweight state. You can read about my path here.
My advice to those who suspect that they have thyroid disease is to get properly tested. Most primary care physicians will not do a complete thyroid panel which is detrimental in getting the proper care in a timely manner. In order to get an idea of how your thyroid is functioning, you want to look at these 5 markers (the latter being antibodies tested for Hashimoto’s):
TSH
Free T3
Free T4
Reverse T3
Thyroid Peroxidase Antibodies (TPOAb)
Thyroglobulin Antibodies (TgAB)
Recommended ranges you want to see these values are below. Please note that healthy ranges differ from doctor to doctor; however, I’ve learned from working with my own nutrition coach and functional endocrinologist that we should keep our range very narrow when looking at the function of the body. Here are some suggestions:
TSH: 1-2 uIUi/mL (some gynecologists would argue for <1 if trying to conceive)
Free T3: >3.2 pg/mL
Free T4: >1.1 ng/dL
Reverse T3: 9-27 ng/dL
TPOAb: <35
TgAB: <40
*You want your antibodies as low as possible*
Don’t give up and don’t back down. Get properly tested and find a practitioner and coach who can help you live your life rather than being controlled by your thyroid disease.
Are You Willing to Do the Work?
I was stuck in my addiction. I was addicted to chaos, panic, and making things harder than they needed to be. Being stressed was my comfort zone and I didn’t want to be zen. You know why? Because I liked it. As much as I complained about how stressed I was, I was choosing to live life like that.
The best question you can ask yourself before embarking on a health-healing journey is, “Am I willing to do the work?” Healing is not linear, usually takes longer than what we think it will, and can be boring at times (because we are addicted to sexy/exciting/ridiculous/unrealistic methods).
The further into living a more holistic, all-encompassing healing lifestyle, the more I am realizing that some people are afraid to heal. How could a health coach be saying this? Well, because I used to be that way.
I was stuck in my addiction. I was addicted to chaos, panic, and making things harder than they needed to be. Being stressed was my comfort zone and I didn’t want to be zen. I didn’t want to be chill. I thought I did and even pretended to be chill, but it never worked. My brain wouldn’t stop thinking, my heart wouldn’t stop racing and my to-do list never got shorter.
You know why? Because I liked it. As much as I complained about how stressed I was, I was choosing to live life like that. It was familiar for me, I loved bragging about how much meal prep I had to do on Sundays, and loved complaining about how long I spent in the gym each day. Ugh, it’s so weird to actually type that out.
When I hired my health coach, I like to believe I was fully ready to change, but looking back on it, I realize I wasn’t. I wanted him to fix me. I quickly learned that his job was not to fix me. His job was to guide me. I had to do the work. He was there to lead me to water, but it was up to me to drink the water.
This is the truth for all health coaches. We can guide, coach and encourage you, but it’s up to you to do the work. Before we start, you have to really question whether or not you’re ready to do the work. If you half-ass your program, that’s a good place to start auditing. Your coach won’t write a half-ass program (well, as long as you’ve hired a good one), so make sure you give it a fighting chance.
When I personally stop seeing progress, or experience it at a slower rate, I have to ask myself, “Is this user error or is this an issue with the program?” More often than not, it’s a user error. Remember, self auditing is one of the best tools you can have as a human being. If I can truly, without a doubt, say I’ve been following the plan with 100% accuracy and adherence, then I can consider making alterations to the program. But, I must make sure that I’m not self-sabotaging before I make changes.
I think a lot of us, whether we admit it or not, enjoy being stressed. It’s familiar for us and we are trained by our culture that being stressed=being successful. To truly heal, you are probably going to have to let go of, or at least reduce, some of the habits that have made you sick. Whether it’s your excuses, your fears, your poor nutrition habits, your poor sleep patterns, etc, you’re going to have to change. But you knew that, right?
The biggest question is if you’re willing to let those habits -the ones you hold onto, but are making you worse-go. What you’ve been doing is not working, or else you wouldn’t be reading this. So, this is your call to action. Realize that you are very capable of changing, you are not required to stay the same, and you have support available to you to help you get to where you want to be.
For a 60 minute consultation, click here. I look forward to hearing your story and helping you discover the healthier version of you.
Cervical Mucus and How it Relates to Fertility
In order to understand “how fertile” you are, you have to understand the ways that cervical mucus changes based on the hormonal changes.
Understanding cervical mucus is important and can help a woman understand her fertility, body and hormones. Cervical mucus (CM) is secreted by the glands in and around the cervix and changes throughout a woman’s monthly cycle. As we mentioned in previous posts, estrogen and progesterone levels change throughout a woman’s monthly cycle. The changes in estrogen and progesterone also change the amount, type and frequency of cervical mucus.
In order to understand “how fertile” you are, you have to understand the ways that cervical mucus changes based on the hormonal changes. General guidelines to look for in your body:
Before ovulation, estrogen risings and CM becomes clear and runny/stretchy. After ovulation, progesterone rises and CM becomes thick like a mucus or completely dries up. Whether you feel this way or not, the woman’s body was created to reproduce. Runny and fluid CM helps sperm travel through the cervix, while thick CM (or lack of) makes it very difficult for sperm to travel through the woman’s body.
As always, every woman is different and might notice variations of CM, but these are good guidelines to start with when tracking. The biggest takeaway is that our body communicates to us and can be very informative in pregnancy prevention or promotion!
Basal Body Temperature
Basal body temperature is informative because it can help us understand our fertility. BBT fluctuates throughout the month due to the hormonal changes our bodies undergo.
Basal body temperature is the lowest body temperature attained during rest. This temperature is taking upon waking and before any activity (I literally reach over to the nightstand and grab my thermometer without moving).
BBT is informative because it can help us understand our fertility. BBT fluctuates throughout the month due to the hormonal changes our bodies undergo. BBT can be tracked through specified thermometers (I found mine at Target) or devices (TempDrop has been recommended to me).
I started tracking my BBT right after I took my last hormonal birth control pill and had a good understanding of my body within 3 months (please note, everyone is different and might not have consistent data within 3 months).
I learned that my BBT will stay fairly consistent for the first 17-19 days of my cycle (day 1 of bleed to ovulation) then spike to a higher temperature. This temperature spike indicates ovulation (read--BBT cannot predict ovulation, but it confirms ovulation). The higher temperatures will remain for another 10-12 days which indicate a proper progesterone response.
The reason for the change in temperature is due to the change in hormones. The first part of your cycle (day 1 of bleed until ovulation) consists of higher amounts of estrogen, which is reflected in the lower BBT. When ovulation occurs, your BBT will spike because the corpus luteum begins to release progesterone which is the hormone needed to promote and keep a pregnancy. As long as your progesterone levels are healthy, your BBT will remain high for another 10-12 days until you start your period again (if pregnancy did not occur). At this point, your temperature will drop back down and you’ll know your period will begin.
Fertility Awareness Method
Fertility awareness method is a non-invasive approach to birth control and requires you to learn the signs and symptoms related to ovulation to either prevent or promote pregnancy.
I was discouraged by my doctor to use this method of birth control.
“It’s not effective.”
“It’s time consuming.”
“It’s risky.”
Fertility awareness method is a non-invasive approach to birth control and requires you to learn the signs and symptoms related to ovulation to either prevent or promote pregnancy. This is not recommended for women with PCOS, newly postpartum moms, breastfeeding moms who have not had a period, or perimenopausal women due to the irregularity of their periods.
This method is based on the idea that
-One egg is released with each cycle
-Sperm lives for 5-6 days in the uterus
-The egg lives for no more than 24 hours
With this information, women can learn when they are most fertile and either avoid or partake in intercourse dependent upon their goals. With the symptothermal method, women track basal body temperature (BBT) and cervical mucus (CM) which change due to the hormonal changes we undergo throughout the month.
In a study, the pregnancy rate was 0.6 per 100 women and per 13 cycles when there was no unprotected intercourse in the fertile time. In conclusion, the STM is a highly effective family planning method, provided the appropriate guidelines are consistently adhered to. (PMID:17314078)
Insulin Resistance and PCOS
Insulin resistance is a hormonal condition in which you may have normal blood sugar, but too much insulin. What can happen when we have too much insulin? Weight gain, heart disease, and diabetes (which is why IR is often called a pre-diabetic condition).
When I was working with an Integrative nutritionist, we found out my PCOS was the "insulin resistance" type. If this sounds familiar or you have been told you are insulin resistant, read on for some clarification. If you need a refresher on what “insulin resistant PCOS” is, then look back through my most recent posts :)
Insulin resistance is a hormonal condition in which you may have normal blood sugar, but too much insulin. What can happen when we have too much insulin? Weight gain, heart disease, and diabetes (which is why IR is often called a pre-diabetic condition).
Why does Insulin Resistance lead to PCOS?
-It impairs ovulation by causing your ovaries to make testosterone rather than estrogen
-Causes your pituitary to make more luteinizing hormone (LH) which creates more androgens
-High levels of insulin lower the androgen-binding sex hormone binding globulin which allows free testosterone to rise (1)
What causes Insulin Resistance?
The initial answer is sugar. Don’t completely cut out all types of sugar. For example, some fructose is “ok” and that’s why it’s important to keep some fruit in your diet.
Other causes include:
-smoking
-hormonal birth control
-stress
-lack of sleep
-unhealthy gut bacteria
-magnesium deficiency
-environmental toxins
How to diagnose insulin resistance?
You could do 2 things: a physical check of your body or a blood test (the latter is more accurate).
Physical signs: An apple-shaped size is a good indicator of insulin resistance. This could mean your hips (belly button) is less than half your height in inches. Let’s say you’re 60 inches tall- then you’d look for a waist less than 30 inches around your belly button.
Blood test:
Fasting insulin
Insulin Resistance index
Insulin glucose challenge test
How Can I Manage/Treat Insulin Resistance?
Certain lifestyle/diet changes can help reverse your insulin resistance diagnosis. These are all individual, but are good starting points.
Eliminate sugar. This includes desserts, sweet drinks, cereals, certain yogurt, smoothies, etc.
Reduce other processed foods. This could mean reducing the amount of processed carbs and opting for starchy vegetables instead.
Restrict your eating window. I personally started eating in a 12-hour window and noticed my insulin levels improve.
Exercise to sensitize your muscle to insulin.
Avoid hormonal birth control due to its effects on muscle gain.
Supplement with magnesium, vitamin D, berberine, zinc
The first step in managing your insulin-resistant induced PCOS is to confirm that it’s your cause of PCOS. Then, start with the diet/lifestyle changes before jumping into heavy supplementation, which will be in another post!
New Year’s Resolutions..and what I think about them..
By asking the right questions, I was able to find the right answers. I didn’t just want to lose weight, I wanted to feel healthy, move better, and sleep better. I wanted to eat food without the embarrassing bloat. I wanted to have the energy to play with my nephews and go on walks with my husband. This is how I started..
I’ve always loved New Year’s Resolutions! I love the idea of a fresh start and I always felt like this was a good starting point for people who didn’t know when to begin their new goal.
On the flip side, I can also understand the annoyance that comes along with them from those who “hate” New Year’s Resolutions. The main complaint I hear is, “Well, you don’t need a new year to start something! You could start it any day!”
True, but some people actually do need a fresh new year to start.
My new year’s resolutions used to be about losing weight, as most people can relate. As I’ve gotten older and wiser (haha, maybe), I realize that I don’t want to make an entire year’s goal to lose weight! That seems too daunting.
I started focusing on health and wellness by asking myself these questions:
-What area do you want to get better in?
-What would make you feel healthiest?
-What is holding you back the most regarding wellness?
-What can you do EVERY day to become healthier?
By asking the right questions, I was able to find the right answers. I didn’t just want to lose weight, I wanted to feel healthy, move better, and sleep better. I wanted to eat food without the embarrassing bloat. I wanted to have the energy to play with my nephews and go on walks with my husband.
All of that required me to implement wellness routines into my daily life. I started with 1 habit that I implemented each day. Each morning, I got up and went outside for a 10 minute walk. The morning walk then transferred into a lunch-time walk, so I was essentially getting ~25 minutes of outdoor walking each day. I didn’t focus so much on doing “cardio” in the gym; however, that’s important, too. I simply focused on movement outside the gym and saw how much of an impact that had on my overall health.
Another small habit I started was turning off my phone 45 minutes before bed (which was so hard!) I found myself unwinding for bed much easier and falling asleep faster. I also slept much better, which meant I had more energy throughout the day.
Another change I made was to eat more whole foods. Notice, I didn’t say the word “clean.” I focused on eating foods that are actually real, grown in the Earth, and that don’t come in packages. If I incorporated more of these whole foods, then I didn’t really have room for as much processed foods in my diet. This concept is also known as “crowding out” for those who have never heard of this before. Don’t get me wrong- I love certain foods that are in packages- but I just don’t consume them as regularly.
These are some of the changes I started implementing when I focused on wellness resolutions rather than weight-loss resolutions.
My challenge to you is to find wellness routines you can adopt into your life that you can do each and every day. Our small, sometimes seemingly-pointless, routines actually add up to big changes.
Winter Health Care
Evie’s tips and tricks to naturally stay healthy during the winter
The Winter season is fully upon us and I have to be honest and say it’s not my favorite. Despite dreading Winter, I have learned to appreciate the lessons that come with the Winter- especially the one about s l o w i n g down.
This sounds so typical, but this year has been a whirlwind. In April, I decided to enroll in the Institute for Integrative Nutrition the night before classes started. I was sitting on the floor (my safe zone) and was staring at my laptop deciding what I would even do with this certification. I’ve started and stopped a lot of things in my adult life and I didn’t want this to be another one.
Back to the floor.
I decided to call the representative for IIN to hear more about the program. This is a year-long program that was being offered as a 6-month accelerated program. I already have a full time job + I was going to work for my family business over the summer, so this seemed like a lot at once.
I got off the phone and went to consult with my husband, Danny. His first reaction, per usual, was “Why wouldn’t you do it? This sounds perfect for you!” I told him that I was nervous about juggling everything because I am finally aware enough to know that too much stress will send me into a Hashimoto’s flare up and I did not want to walk myself into one.
After more sitting and debating, I decided to just do it. Something deep inside me said, “This is not another one of those things you’ll start to stop 3 months into it. Do it.”
Oh my, am I glad I listened to that little voice. The next morning, I started the 6 month program and tried to find a new normal.
I somehow managed to get through the certification program still standing. Exhausted, but still standing. Throughout that process, I launched my health coaching business and I’ve been learning/seeing clients/taking risks/making mistakes/growing ever since.
All of that to say— I am in need of some serious TLC for this winter because healthy immune systems are what get us through the sickest time of year.
This doesn’t just apply to me. What about all the parents who are juggling careers, kids, social lives? What about the stay-at-home parents who feel like they have lost themselves in the process of caring for others. What about the college student studying for exams without proper nutrition OR sleep. This goes for everyone.
Here’s what I prioritize in the Fall/Winter
Sleep (I aim for 7-9 hours/night)
Vitamin C containing foods or supplementation
Lots of homemade soups using organic bone broth
As much natural light as possible throughout the day
Stress management techniques (therapy, journaling, watching my favorite TV shows to wind down, calling a friend)
Prioritizing my to-do lists (eliminate the extra fluff I don’t HAVE to do and stick with simple basics)
Drinking tea (my favorites are dandelion root, peppermint, tulsi and ginger)
Minimize processed foods and sugars
Utilizing my Joovv infrared light therapy tool
If I had to think about it for longer, I’d probably list some more things, but this is just a start. Sunlight, stress management techniques and proper nutrition should always be staples, but especially now during the Winter.
Now that I’ve shared my side of the story, I want to hear yours. What are you working on this winter to stay healthy?
Soon,
Evie
What is Hypothyroidism?
Learn about hypothyroidism and what contributes to the disease.
You’ve probably heard the term hypothyroid before or even know someone who has thyroid disease. The thyroid is such a vital part of the body, and a lot of people aren’t educated on its purpose. Spoiler- it’s such an important gland in the body!
Hypothyroidism means your thyroid gland is under-performing and you don’t have enough thyroid gland in your blood. This can be determined via lab work and can occur for several reasons such as:
autoimmune disease (Hashimoto’s)
surgical removal of thyroid gland
medication (more to come on this)
radiation
damage to the pituitary gland
Symptoms of hypothyroidism include:
difficulty losing weight
infertility
cold intolerance
depression or mood disorders
difficulty swallowing
dry hair or skin
constipation
puffy face
menstrual issues
fatigue
slow heart rate
muscular pain
Just because you have hypothyroidism doesn’t mean you will experience all of these symptoms. Everyone experiences different symptoms at different times, and you could even work to be asymptomatic through lifestyle factors and proper medication/supplementation.
I personally know my thyroid is “acting up” when I feel an overwhelming sense of brain fog, fatigue, muscle pain, and mood disorders. This is what this looks like for me:
Brain fog- feeling confused and forgetting simple things quickly
Fatigue- pretty self-explanatory but I feel completely exhausted after doing regular activities
Muscle pain- I am up throughout the night with “tight muscles” and restless legs
Mood disorders- I get sad, unmotivated and irritable with..such ease (can you sense the sarcasm here?)
Since I’ve been aware of my thyroid disease for over 10 years, I can usually catch these symptoms coming on and I have to immediately attempt to shut them down. This means I slow down, reduce stimulation such as social media and TV shows, and work on getting more rest. To be honest, it feels unfair that this happens to me, but then I remember that everyone has to slow down at times. I don’t believe we are made to go go go all the time. There are seasons of pushing and seasons of resting more, which is the basis of seasonal living.
I’d love to hear how other people experience thyroid symptoms and what they do to work through it. Having a community is so important and has helped me when these symptoms come on and times get tough.