If You See Me Around Town in My PJ's ...

I have come to realize that radiation is far more comfortable when I am in the comfort of my own PJ's. Haha, no seriously. I am all about comfort these days and have decided that PJ's are the way to go!  The problem - living in a super small town: I see people everywhere I go! I cannot go to the grocery store, wal-mart, or even to get the mail without seeing someone I know everywhere! So bear with me, because if I am out and about in town in PJ's it's probably radiation day or some kind of doctor visit!

Yep - that is pretty much me! 

It's been a while since I last wrote because I have been so so so sick. I have not had the strength or energy to even write, or do anything more than what is required by my job. I did promise updates though, so I will try harder! 

In other news, I got the results back from multiple ultrasounds as well as my surgery and they are 99% sure that they got all of the cancer, so that is fantastic news, however I am still so sick - I just cannot shake the Upper Respiratory Infection I have had since 10/15! I have gotten a shot of antibiotics 3 weeks in a row, and am maybe starting to feel better, but am no where near 100%.  Getting there though. I am still teaching Piyo class (and doing Piyo almost daily) weekly and truthfully, even though I am not feeling it prior to going - I feel SO much better than I did before. I think it's the endorphin's, it's got to be! Lesson learned - even though everyone is telling me to rest and don't do too much, exercise (low impact for now) is my outlet, Piyo is my workout, and it makes me feel better so I am still going to do it!!  

So I am going to go get in another pair of glorious flannel PJ's and cuddle up to Brody and Corey now - because I actually have to get dressed for work tomorrow. 

I am not sure I remember how!

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Radiation, Blood Sugars, Results, Recovery, and Halloween, Oh My!

So... it's been a week and a day since treatment # 1. I am tired. More tired than I thought was possible, but I also did a lot last week on top of treatment and surgery. Yesterday I had treatment #2 and it knocked me down for a good part of the day. Like full out, fell asleep while Corey was home for lunch and didn't even know he left, out of it.  My last week was full and restful at the same time.

I worked really hard to bring Piyo to Crested Butte, finally got a class of my own going and I wasn't about to stop it due to a little thing like surgery and radiation (haha, I am being sarcastic) but seriously, I really don't want to let it fall by the wayside so I taught on Thursday night. I was able to teach my full class - minus the piyo flips, power section (burpees and squat jumps), and knee pulls - but it was not a walk in the park by any means (and for that matter a walk in the park is not so easy either...). But that does not mean I am going to give up on my dreams or my lifestyle. Fitness is a HUGE part of who I am and I am not going to let this change me! A lot of people think I should spend all day, every day resting... and that is just not me. I am most comfortable when I am doing a good workout. (Yes, I am sleeping more than normal too, but I am not giving up my fitness!) Life is, and always will be about how you handle the curve balls God throws at you, right? So my thoughts are you can sit around and be sad or mad or defeated, or you can adjust your sails and move right along.

Friday was Halloween party day. First the preschool I do marketing and development for - Paradise Place had their pumpkin party. I can't even stress how cute these littles are or how lucky I am that I have this job. I seriously get to work on a website from home, come in and take photos of the kids, and work on ways to raise money for the school (we're a non-profit) I think about going into work feeling like I do, at my previous job and I don't know if I could handle the longer days, long commutes, traveling to clinics more than an hour away, and I just know I am lucky to be in my position.

Then it was time for Brody's school party.  In complete honesty I need to be thankful for how blessed my life is.  When I am working I am either coaching, taking photos of cute preschoolers, planning fundraising for them, or working on their website, doing photography sessions, and teaching Piyo. When I am not I get to go to school with the Brodster and experience all that I would never get to when I was working on the front range. So while my circumstances may not be the absolute best at this exact moment in time, I have a pretty good life. 

A few from Brody's Party: 

Anyways, the weekend came and trick or treat was Saturday. I started to get really sick on Thursday, but kept brushing it off. It was cold and windy, but we had a great time with some new friends. 

On Sunday I got really really sick. My doctors say the radiation, diabetes, and surgery all lowered my immune system and also amplify my respiratory infection. I did get a big shot of antibiotics Monday morning and feel much better today, but still so exhausted, and I cannot breathe. I have also been using a ton more insulin than normal, because of all of the craziness my body is going through. That is really driving me nuts.  Oye. 

All in all it is not entirely bad news: my results from the surgery came back with no cancerous cells on the outlying tissue so YAY!!  2 more rounds of radiation and I should be declared cancer free. For now I am going to keep on keeping on with my cannabis oils (mainly because they help me sleep while protecting my cells from harmful radiation), working out, getting rest, and eating clean-  because it truly does make me feel good! 

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Those Words You Don't Ever Expect to Hear

Hello my blog friends - today's post is a little different than my normal run of the mill fitness / clean eating / Beachbody post. I am writing this blog post because the next few weeks will be a little tough, I may be a little tired, and a little bit not my normal self and I felt like I should share why - I want to share my story and I just felt this was the best way to let family and friends in on what is going on and keep whoever wanted to know in the loop and updated.

These words have been my motto over the past week especially:

A Little Background

Earlier this year in April, I went in for my yearly check-up with my doctor, she is awesome, amazing and takes care of everything for me from my diabetes to my lady issues. I was so lucky to find an MD like her (she actually spends time with me and talks to me about everything instead of rushing out of the room quickly, as I have experienced in the past). So I had my check-up and that was that, she said she would call me if she had to discuss any results. A few days passed and then my phone rang "Dr. Robinson" popped up on the screen. I thought one thing, "Uh oh, my HbA1C must be high" - and that is exactly what I said to her when I answered. She said nope, that test was perfect. I need to talk to you about your pap, it came back abnormal... what is called cervical cell dysplasia.  I had been down this road twice before, once in 2000, and another time in 2003.  So I was used to the treatment. I went in in May to "take care of" the abnormal cells, and scheduled my follow up in June.
At my follow up they showed no improvement in abnormal cells, and since I was moving out to Crested Butte, the referred me to a doctor closer to my new home.

So I had visited my new doctor, who is equally as awesome (and is a total yogi/Pilates girl too!) and she ran some tests and did a biopsy and an ultrasound. The results did not come out great. They asked me to come in for the results.  I went in on a Thursday. The 17th of September. I just knew, when they asked me to come in that the results were not going to be great, but I think I was still totally in denial.

Then they said the words that no one ever expects to hear. "You have Stage 1 Cervial Cancer. You are lucky, you are proactive about your health and we believe this is going to be very treatable."  I don't care who you are or how proactive you are or how early it is caught, "lucky" and "cancer" do not belong in the same sentence. Like EVER.

So after meeting with my team, we set out a treatment plan to be initialized on the 19th of October... Then I got the flu. Bad. So they pushed back my first treatment by a week.

The Plan

• Cold Knife Cone Biopsy to remove the cancerous cells. Since it was caught so early it is only in my cervix, it has not spread at all, so they will remove a large portion of tissue, examine that tissue to make sure there are no cancerous cells in the outlining tissue they removed. If there is not any then that will be that for surgery. If there is then we may talk about a total hysterectomy. (I really really do not want to go that route, but we'll do what we have to do to keep me healthy.)
• 3 rounds of high- dose radiation each one week apart from each other. 
• Cannabis Oil 
• No Chemo is needed! Yay! 
• They said my nutrition is THE BEST they have seen in a long time! (Thank you Shakeology and Autumn Calabrese!!)

So I had my surgery and the first round of radiation on Monday. All in all I am doing OK, I am really tired, and had a few unpleasant side effects all of Monday into Tuesday morning, but am feeling much better as of today. 

My family and friends who already know have been completely supportive. I am so lucky to have a great team behind me. Brody has been great too, telling me I need "the hydration" and getting me anything I need. Corey is also wonderful and has been cleaning the house, doing the dishes, cooking dinner, keeping the fire stoked, and all of this while working 8am - 11pm every day.   

I will come back and update often and I am totally open to any and all questions you have. 

<3 Leanne 

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PIYO Ski Conditioning is Here!

Since I'm sitting here getting ready to launch PiYo in Crested Butte tonight, it seems like a good idea to address how to use it to get your body ready for snow sports before it's too late. Since we are just about 5 weeks away from opening day you might think it's already too late. Luckily, with Piyo you can get awesome results with your strength and flexibility (eh hem - Injury and joint protection!!)

In a perfect world, you'd begin your training for skiing as soon as the last season ended. This would give your body time to adapt and grow strong before it needed to engage in the rigors of the sport. But we don't live in a perfect world, so let's start today!

PiYo Strength is a mix of basic yoga moves (primarily basic Sun Salutation, Warrior 1 and 2, Triangle and Reverse Warrior) My class is a fast-paced workout designed for balance, coordination, strength, and stamina, and is recommended for anyone from the beginner to the advanced athlete. PiYo is a mixture of Pilates and Yoga, a bit of cardio, and a lot of strengthening!   The plus is that attendees of PiYo classes should go and can go at their own pace  This dynamic fusion workout is easy on the joints, yet delivers strength, balance, agility and flexibility in one unique calorie burning workout - which will all help you prepare for a great season on the slopes or Nordic trails. 

You know that feeling after the first day or two back on your skis? The "i'm so sore, I need to hobble around" feeling? Well conditioning your joints and muscles beforehand can help lessen that initial soreness. Often the large muscles can take the constant motion and pounding of the legs, but it is getting the secondary muscles trained and conditioned to help avoid injury: that is the key to avoiding that sore muscle feeling. 

Here are the primary muscles used in skiing and how they are utilized: 

Quadriceps: Quadriceps are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. Great exercises for the quadriceps include squats and lunges.

Hamstrings and Gluts: When skiing downhill, you typically hold your body in a flexed position, which is leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hamstrings and glutes with squats, one legged squats, warrior 3, down dog, and single leg down dog. 

Inner and Outer thighs: Your inner thighs work like crazy to keep your skis together. Your outer thighs keep your body stable and help you steer. Some great exercises are side lunges, inner and outer  thigh strengthening muscular movements, and bowler squats/lunges.

Calves: Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don't fall over (your boots help too). You can work this muscle by doing seated or standing calve raises and of course keep it flexible with stretches. 

Abs and Back: As you're in a flexed, bent over position, your back has to work like a maniac to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work these muscles with exercises like beast (you'll learn!), kick throughs (pictured below), V-ups, back extensions, planks, and push-ups!

Arms: Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps and triceps along with the rest of your body and Piyo will certainty get that done!

This is a whole body workout to do for the ski preseason which will be great for getting your body in shape and keeping it flexible and strong to prevent injuries! 

Leanne is an APTA accredited Physical Therapy Assistant for the past 12 years and has been in the health, fitness and wellness industry since 2001. Leanne carries a passion for assisting clients and athletes in the planning and execution of any and all mind, body and wellness goals. She is a certified PiYo instructor and certified diabetes educator specializing in clean eating and nutrition as well. Since moving to CO in 2011 she has taken a passion in outdoor activities and getting the cross training experience indoors to help you become a better outdoor athlete! 

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Interrupting my Usual Fitness Posts to Bring you my Photograph of the Day....

So I realized today that in order for my life to feel fulfilled I not only have to live a life full of health and wellness, but I also need to have my camera in hand.  I have not been doing much photography lately (with my camera anyways...) and I miss it!  With so much beauty surrounding us, how can I not go out and explore with camera in hand?!?!  So I will try daily to not only share a fitness post, but also a photograph from around town!

Enjoy

I don't know what kind of views your park has.... I drive or ride my bike past here every day and have never noticed a park. Well on this perfect first day of fall Brody and I went after-school and it was so gorgeous! 

You know just hanging out, Snodgrass in the background. 

I love how happy he is on a swing!

And one for the road. Aspens are changing. Fall is here. I love this one because it has a little of every color.

Have a great day!

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Priorities - A Challenge

So much of changing your lifestyle is all about your priorities. I budget Shakeology into my monthly expenses. Well actually 2 (sometimes 3, sometimes 2+ supplements, or the 3-da refresh.... you get the picture) bags into my budget!! OMG IT'S SOOO EXPENSIVE..... yep that's what I constantly hear..... day in and day out. Let me tell you something: 

👎Cigarettes are Expensive
👎Alcohol is Expensive I don't care if you drink at home or at a bar.
👎Seven (they happen to be my favorite) Jeans are Expensive
👎Fast Food is way Expensive
👎Daily trips to 7-11 or Walgreens for snacks are Expensive
👎Eating out is Expensive (Duh!) And you never know what exactly is in your food at that point!

👎Diabetes is Expensive
👎Heart Disease is Expensive
👎Doctor Visits are Expensive
👎Hospital Visits are Expensive

Shakeology is not expensive when you invest in your health and take time to look and see where you are wasting $5 a day!

I challenge you to right down every single PENNY you spend for one week and see where your $$$$$$ goes. I have been taking a good hard look at my life lately and living in a SMALL town without a single fast food restaurant, without an affordable convenience store, without a Wal-Mart or Target nearby and was SHOCKED by how much money I didn't realize I was spending on BS.  We flush so much $$ down the toilet on unnecessary things. I know I'm not the only one out there. Everything lies in your priorities.

Drinking Shakeology has SAVED me $$$ not cost me more. No more spending $8 a morning on Starbucks, yep my grande cafe mocha with an extra shot of espresso and a croissant; or stopping into the gas station or 7-11 for a diet coke  or a Burger King (yeah, I prefer BK to McD's) Value meal ( Hahaha Value)!

Trust me when I say YOUR HEALTH IS WORTH MORE!!!

So next time you are debating weather or not to get that bag of Shakeology you have been wondering about or that fitness program that looks like fun, try saying this to yourself: 

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Yep, I have Type 1 Diabetes.... Here is What You Should Know and Why Shakeology and Beachbody Helped me!

I am a Type 1 diabetic and I want you to know a few things about me as a diabetic and as a faithful Shakeology drinker. It has changed my life as a diabetic and all I want to do is reach others with T1D and help them too!!

Here are some facts about Type 1 first and foremost: 

1. Diabetics try their best to live the most normal life possible. We can do anything anyone else can. We are in a lifelong struggle to define themselves in any other way but diabetic.

2. People with Type 1 Diabetes can’t make Insulin. Insulin, in people without diabetes, is a hormone made in the pancreas. It allows glucose in the bloodstream to be converted for use in the body as energy.

3. Excess glucose in the bloodstream damages body systems and is the root of diabetic complications. Having too much, or too little glucose in the blood is dangerous and can ultimately cause death. Keeping blood glucose levels within normal levels is the ultimate goal of people with diabetes but can be affected by food, exercise, illness, stress, and a whole bunch of other annoying, unpredictable events.  

4. They are not allergic to sugar. They balance what they eat by testing their blood glucose levels and taking insulin through injections. Yes, injections and finger pricks often hurt at first but we get used to it. 

5. Type 1 Diabetes is occurs when the Islets of Langerhans (insulin-producing cells in the pancreas) are attacked by the body.

6. Nobody understands why their bodies attack themselves. They did not get diabetes from their mothers who gained too much weight during pregnancy, from eating too much sugar, from exercising infrequently or from any other known reason. Please be careful not to confuse Type 1 with Type 2 Diabetes. People with Type 1 cannot exercise away their diabetes or eat better to "cure" it. 

7. We hate it when you offer the rest of the room cake and tell them they can’t have it and offer them a diet coke instead. They know you mean well, but you make them feel alienated and inherently different. Let them refuse cake if they want to, and let them eat cake if we choose. We know more than you about what we’re living with.

8. There is no such thing as ‘having diabetes really bad’. People with Diabetes choose to take care of themselves or not, or somewhere in between. Your uncle who ‘had diabetes so bad’ chose not to take care of himself and he lost his leg or went blind as a result. That being said, even the most tightly controlled diabetes reduces life span.

9. The cost of living INSURED with type 1- for me- is anywhere between 50-150 a month. (A few months ago it was 225 a month) The cost of living uninsured with diabetes can easily be 400 dollars per month or more.

10.  Preventative healthcare and education are the ideal weapons in the fight against diabetes. 

Here's what I can tell you about being on Shakeology and having Type 1 Diabetes:

1.  Since starting Shakeology my HgbA1C level has consistently been in the 5-6 range. Before using Shakeology it was in the 9-12 range. 

2.  Since exercising daily and drinking my shakes daily I have more control over my blood sugars and see less spikes in glucose levels. 

3. My LDL (bad Cholesterol) is at 110 and my HDL (good Cholesterol) is 50. 

4. I do not get sick as often at all. Being a diabetic, this is extremely important - most times when I get sick, I get really sick and a simple cold can turn into an upper respiratory infection or pneumonia. 

5. It is low on the Glycemic Index: Which means that carbs enter the blood stream at a lower rate than foods higher on the GI.  This keeps blood sugar levels steady and allow us to use those carbs as energy more easily. Any number under 55 is considered low - Shakeology is at 24.  

Low GI diets help people loose and manage weight.

Low GI diets can increase the body's sensitivity to insulin.

Low GI carbs help improve diabetes management. 

The reduce hunger and prolong physical endurance. 

Here is an old video I did while raising money for Tour De Cure in 2008 to educate people on Type 1 diabetes. Forgive me... this was 7 years ago. 

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Beachbody Super Saturday Registration

Registration Form



When: Saturday July 25th 2015
Time: 8:00AM
Where: Mt. Crested Butte - my house

WHAT IS NATIONAL SUPER SATURDAY?

It’s our quarterly get-together, where Coaches from across the USA come together at hundreds of events to prepare for the next quarter, recognize success, share tips, and MAKE THINGS HAPPEN!

WHEN IS THE NEXT SUPER SATURDAY?
July 25, 2015 — save the date!

WANT TO ATTEND AN EVENT?
Don’t be shy! Get out there and support an event near you.

Find an event to attend using the map below:

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These Protein Balls Are a Great Post-Workout Snack!

When you need a quick post-workout snack, something with protein and carbs, look no further. Made with only three ingredients you probably already have in your kitchen, these protein balls couldn't be easier to whip up. At 47 calories per ball, a three-piece serving is 141 calories and offers 8.1 grams of protein and 24 grams of carbs. Yet a serving is also low in sugar — just 5.1 grams AND is a low glycemic index snack!

INGREDIENTS

1 cup rolled oats
1 serving vanilla protein powder (I use SHAKEOLOGY)
1 large banana

DIRECTIONS

1. Pour rolled oats and protein powder into a food processor or high quality blender such as a blendtec or vitamix.   Turn on for a minute until the oats are slightly chopped but not completely smooth.
2. Add the banana, and turn on until a coarse yet pliable dough forms. 
3. Roll into 12 balls, and place in a reusable container.
4. Store leftovers in an airtight container in the fridge.

Below is the nutritional info for one protein ball:

Of course, feel free to jazz up this basic recipe by mixing in a little dried fruit, chopped almonds, or dark chocolate chips — if you do, just add a little extra banana or some raw honey to maintain the pliable consistency.

Enjoy!

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Get a Little More Sleep in Your Life

Wow, I got home from work today - did homework with Brody, fed him dinner, read him a book, put Paw Patrol on ..... and fell asleep for 2 hours! My body was craving some much needed zzzzzz's.  Maybe it is the fact that my new workout has me so sore I have trouble getting comfy, maybe because I am studying a lot these days, or maybe it is because I have a hard time sleeping when Corey is gone, but whatever it is I have got to start trying harder to get in my 8 hours. I know I am not the only one. So today, a little branch off from fitness posting, to tell you why sleep is a major necessity!

First there is an increased risk For Depression And Anxiety: People who are consistently sleep deprived experience greater difficulty regulating their mood, increasing the risk for depression and anxiety. It’s not always clear what triggers what--in some cases insomnia is a symptom of depression, while in others, it is one of the contributing factors. What the research is clear about, however, is that chronic sleep deprivation significantly aggravates your ability to get and stay happy. Interestingly, even if you aren’t experiencing depression, researchers have found that the signs of being sleep deprived (such as a drawn face, colorless or dull skin, and under-eye bags) make you appear depressed to others. I know that is not the way I want to be perceived!

 I left my keys, where...?!?
Part of the process of making a memory last a lifetime happens when we are sleeping. If you aren’t getting in enough hours, your memory starts to suffer. But I don’t have to tell you that. You already know that when you have more hours awake than sleeping, you misplace your keys, forget to meet your friend for dinner, and wander around the grocery store aimlessly, unsure of what it was you thought you desperately needed.

 My skin could use a lift!
 In addition to feeling not-so-cute because of the under-eye bags, chronic sleep deprivation also manifests itself on your skin as acne, lines, and dullness. Not getting enough sleep interrupts your body’s regenerating abilities, resulting in less collagen production and compromising your skin’s elasticity. In other words, if you aren’t getting enough sleep, you might start looking your age (and then some) at an accelerated rate. Additionally, when your body’s ability to regenerate is interrupted, you can either develop or see a worsening of conditions like psoriasis, eczema, and any skin-related allergies.

 Say good-bye to a lot of hair :( 
I’m already dealing with hair loss due to my Type 1 Diabetes,  But having your hair fall out in chunks or thin suddenly also indicates bodily stress--and ongoing sleep deprivation is immensely taxing on your system.

You may wake up with a tummy-ache
 The number-one sign for me of a really poor night’s sleep is a huge, relentless stomach ache in the morning. Sleeping resets the gut, and without this break, your digestive system can end up seriously angry.

You may get to see your Dentist more regularly
 It turns out that part of nodding off gently for most of us involves some gnashing and clenching of our teeth. It’s only when we enter a REM cycle that our jaw relaxes and we cool it with the teeth grinding. But if you’re not staying asleep long enough to progress to REM, you are experiencing higher amounts of dental stress. Lack of sleep can be a contributing factor to your pearly whites degrading or your TMJ flaring up.

So, What Can You Do About It?
 Whether you’re an insomniac or life circumstances don’t permit you much time for rest, even the best sleep hygiene won’t always work. I’ve learned the best thing I can do is not stress over it. You will sleep eventually. In the meantime, rest when you can, drink lots of water, do some yoga or Pilates, and some deep breathing techniques.

 Good luck and goodnight!

 www.beachbodycoach.com/leannemarie1081

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15 Ways to Eat an Avocado

Avocados are super nutritious,  but are more often a culinary treat thanks to their high fat content (which is a good thing in this case, they are high in HEALTHY fats!). That’s not all this fruit (yes, it’s a fruit, a large berry at that) has going for it. Packed with close to 20 vitamins and minerals including immune-boosting Vitamin E and helpful blood pressure-regulating potassium, it’s also chock-full of fiber. Here are 15 ways to introduce this creamy green treat into your diet. 

1. 1.Slice in half, add a dash of salt, grab a spoon.
2. 2.Skip the usual (mayo, mustard, ketchup) and replace with salted, mashed avocado.
3. 3.Make instant guacamole: Mash avocado and add chunky salsa. 4.Scoop up with warm tortillas, celery, or chips.
4. 5.Or a smoothie: Combine almond milk, avocado, frozen banana and honey to taste. Blend. Spice it up by adding by adding fresh ginger, lime, frozen berries or melon.
5. 6. Blend well-ripened avocados, melted chocolate, almond milk, cocoa powder, and a touch of vanilla. Sweeten to taste, and chill for an avocado pudding.
6. 7. Skip the cream cheese, and use mashed avocado with a squeeze of lemon to accent the creaminess of the smoked salmon.
7. 8.Toss small chunks into chilled pasta with diced pepper and shaved carrot. Finish with your favorite dressing and mix well.
8. 9. Mash a bed of avocado with vinegar dressing and add drained tuna on top.
9. 10. Add a few slices to any patty — beef, salmon, turkey or bean.
10. 11. Mix avocado with black beans, roasted corn, chopped scallions, tomatoes, and seeded jalapeños. Toss with oil, vinegar, salt and pepper.
11. 12. For breakfast, spread on wheat toast, add poached egg and top with diced chives.
12. 13. Sautée diced onion, garlic, and add a hint of cumin. Blend avocados, water, lime, salt, cilantro and room temperature onion mix. Top with poached shrimp and cilantro for a cold soup.
13. 14. Blend avocados with oil, lemon, garlic, shallots, salt and pepper for a creamy salad dressing, (or just mix into an already-prepared favorite).
14. Mash an avocado, then combine with squeeze of lime, and sugar water, then freeze for a sorbet.
15. 15. Simply Slice and eat with your favorite omelette. 

Follow us: @leannem_fitcoach on Instagram |

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3 Yoga Poses to Help You Sleep Like a Baby

Forget your to- do list, worries, and troubles and let your busy day go with these 3 incredibly relaxing yoga poses. Do them right before you climb into bed .... Deep sleep, here you come. 

1. Legs-Up-the-Wall Pose

Sit on the floor with one side of your body grazing wall. Swing legs up against the wall and slowly lower your back and head to the floor, keeping legs straight. Allow your hands to fall out to sides, palms facing up. Breathe deeply, relaxing into the pose. Hold for 1 to 5 minutes.

2. Child's Pose

Kneel on your mat with your big toes touching and knees spread mat-width apart.

Lower torso between knees, bringing your forehead to rest on mat and extending arms. Breathe deeply, holding for up to 1 minute or even longer.

3. Happy Baby Pose

Lie on your mat and pull your knees to your chest.

Place hands on the outsides of your feet, opening knees wider than your torso. Press feet into hands while pulling down on feet, creating resistance. Breathe deeply, holding for up to 1 minute.

That's it! Do these poses before bed nightly for a calm and relaxing pre-sleep routine and you will be drifting off to dreamland before you know it!

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Normal vs. Organic vs. Non- GMO - How to know what to choose!?

This weekend I had the chance to watch a great documentary on GMO's. My husband and I have been into organics for the past, oh, 7 years or so, but hadn't really dived into the whole GMO- Free issues until recently.

Well watching GMO OMG has opened our eyes to how bad GMO's really are for you.

So I did a little shopping and cost comparison as to the difference between buying regular old food, to organic, to non-GMO. The cost difference is NOT that much!!  I would rather see my family eat healthier and live longer lives then feed them the regular "whatever is on sale" items.  We live on a budget, day to day, week to week. We are not rich by any means(besides rich in life and love), but this is important!

(Please excuse any spelling errors above, I forgot to spell check my document!)

To be totally honest - we SAVED $5.00 by going with the Stretch Island Fruit Co. Fruit Leathers vs the Angry Birds Fruit Snacks at Costco! But even if we don't count that (they were on sale) - for my total it was only $2.79 more for my items I compared.  My conclusion : Do I think my families health is worth $2.79? UM Of course!!!  That is a crazy question. Everyone always says Organic/eating clean/finding GMO-Free items is hard on the wallet and such. Well I am here to prove that so wrong. Yes, they may be a few cents more at times, but far healthier in the long run. 

I think I will be taking the GMO-Free/Organics route for a long, long time! 

For Money Saving tips on shopping clean on a budget visit my previous post here: 

Eating Clean and Healthy on a Budget

This information is taken directly from the website from the Movie GMO OMG:  http://www.gmofilm.com/faq.aspx

What is a GMO?

A genetically modified organism (GMO) is an organism whose genetic material has been altered using genetic engineering techniques. Genetic modification involves the mutation, insertion, or deletion of genes. Genetically engineered crops are crops that are altered with inserted genetic material to exhibit a desired trait.

How common are GMOs?

The United States is the world leader in genetically engineered crop production, with 165 million acres, or nearly half of global production. Currently in the United States, approximately 85% of all processed foods contain GMOs.

Are GMOs bad for us?

The effects of eating genetically engineered (GE) foods are still largely unknown. The studies that led to the market release of certain genetically modified seeds were conducted by the same companies that manufacture the seeds themselves, and the raw data for these tests have not been released for the public to see. There have been independent, peer-reviewed studies that suggest that there could be harmful effects to human health caused by the use of GMOs and the chemical pesticides and herbicides that go along with them, but again, there has not been enough research done and the jury is still out. Also, without labeling GE foods, we cannot associate any health problems with people who ate them — because we do not know who ate them. Since the FDA has no way to track adverse health effects in people consuming GE foods, and because there is no requirement that food containing GE ingredients be labeled, there is no effective way to gather data on health problems that may be happening.

What are the environmental effects of GMOs?

Genetically engineered (GE) crops usually use more pesticides and herbicides than non-GE crops, and they can easily contaminate organic and non-GE conventional crops with unwanted genetic material. Roundup Ready crops (which are engineered to tolerate application of the weed killer Roundup) are known to increase Roundup (glyphosate) use. Glyphosate has been linked to kidney and reproductive difficulties, allergic reactions and blocking mineral nutrients essential to human health. Now, superweeds and pests like the rootworm that have become resistant to GE-affiliated herbicides like Roundup and pesticides and require many more toxic chemicals to be applied to crops. There are also significant ethical and economic concerns involved with the patenting of living organisms and the rapid spread of GE crops has increased the corporate consolidation of the seed supply.

What is the difference between genetically engineered plants and plants altered through natural hybridization processes?

Plants altered through natural hybridization processes crossbreed plants within the same species. This process can happen naturally through cross pollination, but gardeners, farmers, and horticulturists have created the bulk of modern hybrids, often over the course of many years. The genes of genetically engineered (GE) plants have been altered by the insertion of genes taken from unrelated plant species, animal or bacterium that would not otherwise not occure naturally.

How can I avoid GMOs?

Until there are mandatory GMO labeling laws in place, the only way you can avoid eating GMOs is to eat food labeled as organic and/or food that is labeled as “Non-GMO”. Organic food prohibits the use of genetically modified ingredients in its production, and “non GMO” means that that product, although it may not be organic, does not include genetically modified ingredients.

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