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Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Events | Media Fitness | Exercise Mindset | Mindfulness | Growth Weight Loss | Belly Fat

[Podcast] Planning & Achieving Your PCOS Goals

[vc_row][vc_column][vc_column_text]I have had the honor and pleasure of being featured on Farrar Duro’s podcast. Farrar is the founder of the The PCOS Revolution Podcast and Florida Complete Wellness  in Fort Lauderdale, FL.

Farrar overcame her own struggles with PCOS, infertility and hormonal imbalances with acupuncture and Chinese herbal medicine. Visit Farrar’s website Florida Complete Wellness HERE to learn more about her practice and to listen to other Podcast interviews she has hosted. As far as my interview, you can find at her site and below–I copied and pasted the transcript here as well 🙂

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Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Events | Media Fitness | Exercise Latest News Mindset | Mindfulness | Growth

[Podcast] The Magic, All-Natural “Mood Boosting” Pill

[vc_row][vc_column][vc_column_text]I have had the honor and pleasure of being featured on Amy Medling’s podcast. Amy is the founder of  PCOS Diva and author of HEALING PCOS: A 21-DAY PLAN FOR RECLAIMING YOUR HEALTH AND LIFE WITH POLYCYSTIC OVARY SYNDROME

Amy has gained control of her PCOS and is an inspiration to all women with PCOS. She founded PCOS Diva to be a resource and inspire the women with PCOS. Visit Amy’s website PCOS Diva PCOS Mood Disorders to listen to the interview and read the transcript. I copied and pasted the info here as well 🙂

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Diet | Nutrition | Recipes Fitness | Exercise

Brain Health: Don’t Ignore This Mineral

Magnesium is a powerful essential macromineral, that is, a mineral we need to consume in large amounts. Magnesium is vital for over 300 enzymes in the human body. If that doesn’t get your attention, OUCH!

It’s OUCH because you may be living in suboptimal levels through the negative side effects without knowing. Ultimately, you keep distancing yourself from reaching your potential.

Are You Magnesium Deficient?

It is estimated that 70-80% of Americans are deficient in magnesium. How is that possible?  Unfortunately, it’s because of food choices–see below a few food choices that deplete magnesium.

A few functions of magnesium are:

  • Energy production, like ATP: it transports nutrients and minerals throughout the body.
  • Storage and utilization of glucose: it assists in the uptake of glucose into the cells.
  • Nerve conduction and communication between one nerve to the next nerve and to the next.
  • Skeletal strength as it puts bones together.
  • Repair and cell reproduction and growth through DNA & RNA synthesis.
  • Improves insulin sensitivity by improving the health of insulin receptors. That’s something I talk about in detail with my clients in my Sweet Redemption Program.

I often ask my clients to make a list of activities that zap their energy. I would give you list of five things that zap magnesium:

  • Gluten
  • Processed and overly cooked foods as they strip minerals from the body
  • Alcohol
  • Refined sugar, corn syrup
  • Chronic stress

I can go on and on; I think you get the picture.Today, I would like to touch on the relationship between magnesium and brain health, specifically about depression. In Part 2 of the ‘magnesium series’, I will talk about magnesium and exercise.

According to a report by the The National Health and Nutrition Examination one in twelve U.S. adults have depression and women are twice as likely as men to be depressed. My guess is the stats are shy of the true reality.

brain-health-depressed-magnesium-health-coach-Maria-Horstmann

The stigma around mental health and depression is very high in this country and I bet many people are either are not disclosing because of embarrassment or are not aware they are depressed–denial or ignorant of the symptoms.

This makes things even more alarming, yet not entirely surprising…

“About 80% of adults with depression reported at least some difficulty with work, home, or social activities because of their depression symptoms.Depression-Symptoms-Percentage-Health-Coach-Maria-Horstmann

  • 50.2% of adults with depression reported some difficulty with work, home, or social activities because of their depression symptoms (Figure 4).
  • 30.0% of adults with depression reported moderate or extreme difficulty with work, home, or social activities because of their depression symptoms.
  • The percentage of adults with depression reporting difficulty with work, home, or social activities due to depression symptoms was similar in men and women.”

What Can You Do About Managing or Eradicating Depression?

Physical activity is one of the most potent remedies to combat depression. Another one way is to assure you maintain optimum levels of magnesium in the body, this research article done at the University of Vermont and published by PLOS One, says that magnesium improves symptoms of depression and secondarily, anxiety.

How Can You Increase Intake of Magnesium?  Here are the three ways you can accomplish this:

  1. Foods such as greens, avocados, dulse, figs, watercress, kelp, apricots.
  2. Herbs such as alfalfa, dandelion, fenugreek, lemongrass, paprika.
  3. Oral supplements.
  4. Topical magnesium oil.

There are different forms of magnesium supplementation and the absorption varies from 4% to about 50%. Hence the importance of building a well-balanced nutrition template that provides as close as possible to 100% of your needs. If you are deficient in magnesium and/or have prediabetes, insulin resistance, and diabetes, taking supplements might be something to consider so that you reach optimum level sooner–discuss this with your doctor.

and to wrap things up, since we are talking about nutrition, click HERE for chocolate smoothie recipe loaded with magnesium. Yummy and simple to make!

If you are interested in discussing ways to elevate your energy and health, establish a plan, get accountability, support, and tools, schedule an Energy Audit HERE.

If you have any questions or comments, do not hesitate to visit our website or contact me at 770.835-5490 or via email at mhorstmann@BeFabBeYou. Follow us on Facebook HERE.

 

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Fitness | Exercise

PCOS And The Battle Of The Bulge by Maria Horstmann

Tired of fighting the battle of the bulge? Have PCOS (Polycystic Ovary Syndrome)? Yes, it is still possible to lose weight, feel better, and improve you overall well-being. If management of this awful disease is that important to you, you will get be accountability, disciplined, and get help as needed.

Check out my article and some great tips for women with PCOS to help them address unwanted “belly fat” in the March-April latest issue of PCOS Challenge magazine. Read it here.

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Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Latest News

Healthy Eating, Weight and Sleepcation

IT’S 2017…every New Year, you make it a point to make resolutions and the very first on your list is to go on a diet. It’s been only after a few weeks and you realize that you again failed to do make good on your resolution, just like last year.

You were dying to wear that long black beautiful dress that was displayed on a famous women’s boutique. Or you’d like to tuck the shirt into pants and not have to deal with stomach in the way—a flatter stomach would be nice. Deep down, you are feeling discouraged about your progress and know that the drastic changes you’ve put in place are not sustainable.

Does this sound a little like you? Read ‘Ditch Resolutions. Get Real. Get Results.’ If you want to impress yourself, family, friends and that gorgeous partner of yours — you get to TURN IT AROUNDnot next week, next month, or next year — the time is NOW! Yes, I am fully aware I am repeating myself.

Here is a question for you…

What if it’s possible having enough energy and don’t feel sluggish to allow me to take on life with easy and joy?

push-ups-woman-childIf you want to feel well and be present, your lifestyle, including nutrition, is a priority. Now, if you want to feel fit, get stronger, look sexier, and feel awesome from head to toes, please invest time in physical activity. Being fit gives you more energy, lessens your risk for heart disease, certain cancers, and diabetes, while improving your self-esteem and confidence.

Getting fit is really about YOU. It is something that you owe to yourself. Fitness is not just about looking good but also feeling good. Fitness makes you strong enough to meet your hectic schedule. It makes you wake up in the morning and feel rejuvenated. Balancing hormones through fitness routines will facilitate the process of shedding a few extra pounds, burn fat, and build lean muscle.

You might be thinking…”Maria, what’s new? Tell me something I don’t know.” Uhhh…I see an opportunity to shift your mindset. Instead of asking for more,

  • How about taking action on what’s available to you NOW?
  • What are the tasks/steps/decisions you have full control and have put putting aside or afraid to step into?
  • How consistent have you been with your exercise routine? How much progress have you made?
  • Could you be, do, feel better?

So I am going to ask again…

What if it’s possible having enough energy and don’t feel sluggish to allow me to take on life with easy and joy?

Yet, if you’re not getting proper sleep/rest, you are wasting some of that precious time at gym. 

New Year’s Goals: Getting Enough Rest/Sleep

getting-sleep-restIs ‘Get more sleep’ in your list of  goals in 2017? Did you know that a third of your life is actually spent in sleeping? Or ‘should’ be J And did you know that the amount of energy saved every time you sleep is so unsubstantial? Getting the number of hours of sleep your body needs only amounts to about 50 kilo calories, or what is equivalent to the energy that can be had for eating a slice of toast. If that is the case, what then is the fuss about getting enough sleep in order for our body to have a chance to recharge and recuperate from its daily activities?

In fact…”Why do we sleep?” is a question that has eluded many scientists and researchers for many centuries. Until now, they still cannot give a definite answer as to why we sleep. All they could offer is the fact that sleep is absolutely essential in maintaining the normal and healthy function of our brains.

We have to sleep in order to develop normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. A better way to understand the significance of sleep would be to ask the question, “What happens if we don’t sleep?” Now, we can come up with several answers to this question based on our very own experiences.

Lack of Sleep

Most people exhibit unpleasant behavior such as being sluggish, irritable, grouchy, and forgetful when they don’t get enough sleep. Obviously, lack of sleep has serious effects on our brain functions. Sleep deprivation results in the inability to focus and concentrate, or having a shorter attention span compared to when we are fully rested. Inadequacy of sleep impairs certain parts of the brain that are responsible for the control of our cognitive functions, our ability to respond to stimuli, in making decisions and rational judgments. Plus, if you’re trying to get up with a healthy glucose level and improve insulin sensitivity, GET DECENT SLEEP.

hours-of-sleepLack of sleep is not only a matter of having an “off day”, or being irritable, or lacking energy. Who would have thought that lack of sleep can be a contributory factor attributed to a number of disastrous events such as the Chernobyl Nuclear Tragedy and the Challenger Shuttle Explosion? Sleep deprivation, when taken to the extreme, can lead to human error and catastrophic consequences.

So what can you do about your sleep? There are many natural remedies before you consider medication–stay tune for more on sleep! Nonetheless, start by doing a sleepcation—check the ‘Tips’ session of the newsletter to learn what that is. Then, grab the phone and call me and I will tell you more about it 🙂