Monday, April 13, 2015

Quit Being Sick & Tired!

Are you chronically tired for no reason? Do you feel rundown and overwhelmed?
It could be adrenal fatigue.

Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to family obligations, to the hurried pace of the city and our technology-driven society, many of us feel like we’re under a constant siege of stress.

While the “fight or flight” stress response mobilized by the adrenal glands is a key to our survival as a species, prolonged stress, whether it’s physical, emotional, or psychological, exhausts the adrenal glands, leads to sleeplessness, irritability, and fatigue. When our adrenal glands are constantly required to pump out cortisol, they eventually become impaired. Your body does its best to compensate for under-functioning adrenal glands, but it comes at the price of your metabolism, heart and cardiovascular system, sex drive, and even your sleep.

Research has found that sleep disturbances are directly related to increased sensitivity to the arousal-producing stress hormone cortisol. Cortisol is excitatory, which means it arouses us, wakes us up, and leaves us primed for action long after the stressor is gone. Unfortunately, when we’re under prolonged periods of stress, our cortisol levels remain elevated and our adrenal glands, small pyramid-shaped glands that sit atop each kidney, never get a chance to recharge.

When we consistently don’t get a good night’s sleep, our circadian rhythm becomes disrupted. This negatively affects our serotonin and melatonin, hormones which govern appetite and mood. In other words, not only does stress keep us in an agitated state by agitating our cortisol levels, but it can lead to cravings, obesity, and blood sugar imbalances which have been shown to negatively impact mood.

While it may feel like you’re caught in a vicious cycle of stress, sleep deprivation, poor nutrition and mood swings, it’s possible to break free by incorporating these six tips in your daily routine:

1. Eat breakfast

Make a point of eating a high-fiber, high-protein breakfast every morning to stabilize blood sugar and improve mental alertness.

2. Eat regularly

It’s important to keep up the momentum after a nutritious breakfast. Skipping meals leads to irritability and mood swings because our mood rises and falls alongside the dips in our blood sugar. Try eating four or five small, well-balanced meals per day.

3. Ditch the junk

Remove refined, highly-processed food from your diet. This includes sugary snacks, deep-fried food, processed lunch meats, and pre-packaged items with additives, preservatives, dyes, and flavoring agents. These food-like items rob your body of the nutrients it needs to support healthy adrenal function. Our adrenal glands thrive on zinc, manganese, vitamin C, and the B vitamins found in dark leafy greens.

4. Skip the stimulants

Say goodbye to caffeine that leaves you feeling wired, yet tired! Propping yourself up with coffee, tea, soda, and energy drinks will inevitably lead to a crash. These unsustainable forms of energy over-stimulate your adrenal glands and they’re also unnecessary sources of sugar and calories.

5. Supplement with herbs

Adaptogenic herbs like maca, ashwaganda, rhodiola and CortiSLIM Advanced with Vinpocetine, can help the body cope with stress and fatigue. For specific doses of these super supplements, consult your health care practitioner.

6. Wind down

If you have a habit of watching the news before bed or mindlessly browsing the internet, consider a new routine. Unplug and opt for a relaxing bath or a series of yoga stretches to help your mind and body relax. For more info see

Thursday, December 18, 2014

Seven Gifts from the Heart

The holidays are a stressful time for a lot of people and for a variety of reasons. Finances are a big part of the problem because the season has become so commercial. We have so much to give that mean so much more, it begs to have a reminder of the gifts from the heart that don't come with a monetary cost.

1. The gift of time and attention: What can be better than the gift of your time? We each have the same 24 hours in the day, but with our hectic lifestyles time often gets away from us. That’s why giving someone your complete attention is a rare gift.
While you are with someone, don’t text or check your email under the table. Be present with them. Remember that most people just want to be understood and feel valued. The mere feeling that you are being heard can be very healing to someone. Paying attention is a precious gift you can give anyone and is the lasting memories that will be cherished when those people are no longer with us.

 2. The gift of listening: Most people think that listening benefits the person who is speaking, but it also benefits the listener. It gives you time to really understand what someone is telling you, and maybe discover something you never knew about them. We have two ears and one mouth for a reason!

It takes the pressure off you, because you don’t have to worry about jumping in with your own stories or witty remarks. Really listening means you withhold judgment or advice unless you are asked. Don't spend your listening time just thinking about what you want to say next!

3. The gift of sharing joy: Take a few minutes to share a funny story or joke you heard, a tasty organic recipe, a lesson learned, or a hope or dream for the New Year.  

Lend your friend a book that delighted you, some music that moved you, a link to a hilarious cat video on the internet, or a movie that made you laugh out loud. Sharing something that amused or delighted you will lighten your moods and your hearts.

4. The gift of help: Most people need help of some kind, and often the simplest things can make a big difference. People with young children always appreciate the gift of babysitting. People who have difficulty moving around will be most grateful for help with simple household chores, such as offering to change burned-out light bulbs or picking up groceries on bad-weather days. Be a snow angel for your neighbor and shovel their sidewalks if you are healthy enough and live where it snows! 

5. The gift of information. If you’ve been reading this blog, you’ve discovered many new ways of . You’ve learned about keeping healthy and strong and much more.

Why not pass this information along to your friends so they can also share in the weight management and health strategies discussed here? Not everyone has the time or ability to research new ways to keep healthy and active. You are one of the lucky ones who does. Sharing the information you learn can launch other people on their journey to health.  

6. The gift of humor: Laughter draws people together. If you stop to think about it, how many times a day do you laugh?  Probably not as often as you did when you were a child. There is even laughter yoga classes to reduce stress! In this holiday season, take a few moments to laugh with your family, friends and people you work with.

A dose of humor stimulates your endorphins, so it actually makes you healthier. But the main reason to share a chuckle is that laughing just feels good, and spreads warmth and cheer. Don't be afraid to laugh out loud - joy is contagious!

7. The gift of thanks: Too often, we don’t take the time to thank people or tell them that we appreciate them. It’s never too late to take a moment out of your busy day to give sincere thanks to people who helped you this year. Send a hand-written card, an email, or an e-card.

Better yet, pick up the phone and say “Thank you.” Best of all, visit in person and deliver a big hug. Your kind words, warm touch and expression of sincere appreciation can make all the difference in someone’s day.

And now I’d like to thank you for giving me a few moments of your precious time. I feel honored and privileged to have spent this past year with you. I  wish you joy and health through the holiday season and look forward to being part of your journey in 2015.

Thursday, December 11, 2014

A little help to manage holiday stress

1. Create a Game Plan: Get organized and start checking off that check list. Getting items before the day of your event or celebration also helps prevent stress caused by time constraints.
2. Make a Budget: Finances are always stressful. Make a budget and stick to it. Don't overspend and put yourself in a bad place. A thoughtful gift doesn't have to be expensive. Be creative!
3. Accept Reality: Mistakes are going to happen and drive you crazy. Try to go with the flow and accept that life and everyone in it aren't perfect. 
4. Create New Traditions: Try to switch things up each holiday season. Sometimes doing the same thing over and over again for years can drain out a certain person or a group of people. Take a vacation every other year, or do a gag gift exchange instead of stressing over getting thoughtful gifts for loved ones. 
5. Stay Healthy: Everyone has a busy schedule, but don't neglect your health. Exercise and diet play a huge role in how you are feeling. Exercise is also a great stress reliever!
6. Lower Your Alcohol and Caffeine Intake: Try to drink less caffeine and alcohol. Caffeine can disrupt your sleep schedule and alcohol can make you feel sluggish and depressed.
7. Take a Break: If you are feeling overwhelmed take a minute to pull yourself together. Stop for a couple minutes and do breathing exercises or find a quiet place and listen to some of your favorite music. Talking a short walk outside can also help ground you.
8. Celebrate Life: Whether you're celebrating a holiday, loved ones or simply enjoying life don't forget what the holiday season represents. Keep those you loved ones close and remember what they mean to you and how they make your life wonderful. :)
Happy Holidays! 

Sunday, November 2, 2014

Sue's Awesome Fat-Burning Water Recipe!

Fat-Burning Water
You know the importance of drinking water. I'm sure you've heard it a million times. Our bodies are primarily made up of water, so it makes sense we need to keep them hydrated.
When you are thirsty, you are already dehydrated. Many people confuse thirst for hunger and eat when really all they need is water.
If you wake up and begin your day with water, you will find it wakes you up and starts your day off right. I quit drinking coffee because I found I just didn't need it anymore.
If you usually snack while watching TV or talking on the phone, replace that with water. When you are in the car, always have water with you. It is quite easy to get the recommended 8 glasses of water per day.
If you want to help increase your metabolism and flush fat at the same time, this water recipe could really help shed some extra pounds and it tastes great!

Fat-Burning Water

  1. Lemons
  2. Tangerine
  3. Cucumber
  4. Cranberries
  5. Mint
  6. Optionally you can also add Ginger (if you want the antibiotic benefit)
  7. Optionally you can also add Grapefruit (if you're not on medication that conflicts with it)


Yours in health,


Tuesday, October 7, 2014

17 Strategies for a Healthy Sleep

Getting a good sleep is very difficult for a lot of us. Some of us have trouble getting to sleep, while others have more trouble staying asleep.

Did you know that one of the worst culprits, according to the National Sleep Institute, is having pets!
I think the stress relief they provide me in the daytime offset the problems they cause at night, but I can attest to the fact that the night time cuddle sessions do interrupt my sleep!

Click Here to learn good sleep hygiene and find out 17 Sleep Improvement Strategies you can do to finally get a Healthy Sleep tonight. #sleep #cortislim

Friday, October 3, 2014

The Good Carb List!

I shudder when people tell me they are on a no-carb diet.

I have recently created a meal-plan and recommend adding "Starchy Carbs" and/or "Simple Carbs" to every meal! When it comes to carbohydrates, just like fats, there are good ones and bad ones.

The CortiSLIM Meal Plan, lists great things you can choose from each category and here are some of my favorites:

1 - Beans, Lentils, and other Legumes

Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.

Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I'd highly recommend you'd do the same!

2 - Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

3 - Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet on occasion without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber, so don't give up the bread, just choose the right kind!

4 - Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

It is really quite easy to enjoy fresh berries each day and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt or cottage cheese... Mmmm. :)

Monday, September 29, 2014

Meal Planning Made Easy!

Eating healthy meals can be easy even when you're busy. All you need is a good plan. Spend a few minutes each week to plan your meals and snacks. This will help get meals on the table faster and save time and money.

Take the stress out of your meal planning and have the peace of mind that you are giving your family all the nutrition they need for lasting energy.

Tips for a well-stocked kitchen
A well-stocked kitchen is the best way to cook fast, healthy meals. Keep your pantry and fridge stocked with healthy foods that are lower in sodium and fat.

Vegetables and fruit:

Fresh fruit and vegetables - keep a colourful variety on hand
Frozen vegetables (without sauce) - peas, carrots, leafy greens (spinach, kale), broccoli, cauliflower
Frozen fruit - berries, mango
Canned vegetables - buy ones with less sodium and rinse well with water
Canned tomatoes - choose ones without added salt, or compare labels to find cans with the least amount of sodium
Jarred pasta sauce - look for sauces that are tomato-based with less than 15% DV of sodium per serving
Canned fruit (packed in juice, not syrup) - mandarin oranges, pears, peaches, pumpkin puree, pineapple
Dried fruit (without added sugar) - apples, raisins, dates, prunes, figs, cranberries, apricots

Grain products:

Whole grains - pasta, brown rice, wild rice, quinoa, bulgur, oatmeal, pot barley
Whole grain bread - tortillas, sliced loaf, buns, pita
Cereal - choose ones that are whole grain with at least 4 grams of fibre per serving

Milk and alternatives:

Milk - lower fat milk (skim, 1% or 2%) or fortified soy beverage
Yogurt - Choose lower fat yogurt (2% or less) or Greek yogurt, which has double the amount of protein
Cheese - choose ones that are less than 20% milk fat

Meat and alternatives:

Canned or dry lentils and beans - buy different kinds to add to soups, stews and chili, and rinse canned varieties to reduce the sodium
Canned fish (packed in water, not oil) - salmon, sardines, tuna
Nuts and seeds (unsalted) - almonds, pistachios, walnuts,  pumpkin seeds, sunflower seeds
Hummus - great as a dip or sandwich spread
Nut butters - buy natural nut butters with no added salt or sugar
Eggs - they can be hard-boiled and kept with their shells on for up to one week in the fridge
Tofu - buy calcium-set tofu for bone-building benefits
Fish and shellfish - buy it plain, without breading
Ground beef, turkey, or chicken - keep for up to one month in the freezer and thaw overnight in the fridge
Meat and poultry - freeze in small portions for easy defrosting
Edamame - delicious soybeans that can be eaten as a snack or added to soups and stirfrys for extra protein

Spices and other flavour boosters:

Broth - select no salt added, or reduced sodium varieties
Oil - canola, olive, vegetable
Herbs, spices, and seasonings - basil, cayenne, chili powder, coriander, cumin, curry powder, oregano, paprika,  rosemary, peppercorns, cinnamon, cloves, cardamom, garlic, ginger, nutmeg, onion powder, balsamic vinegar, rice vinegar, sodium-reduced soy sauce

Condiments/flavour enhancers - Dijon mustard, fresh salsa