Living in Balance.
Lori DuBois

Detox. What's all the hype?

Have you ever wonder why so many people seem to be talking about different detoxes? Do you know of people who have tried every sort of detox imaginable? 

Well, detoxes can be very beneficial, though they are not for everyone. Each detox serves as a specific  purpose to each persons specific needs. I'm going to tell you about detoxing from sugar, why it's not only beneficial, but necessary for your overall health now and in your future. Sugar effects everything from the way we think, what we crave, how much fat we have to how our skin looks and how much energy we have.

Remember the old saying, you are what you eat? Well, it is true. Our food goes into our stomach and as it gets digested, it is absorbed into our blood. Our blood is what creates our cells, our tissues, our organs and even our thoughts. When sugar is ingested it becomes glucose. Glucose is fuel for the body’s cells. When you eat sugar, it enters the bloodstream and is converted into glucose at different rates, depending on the type of sugar you consume. All Carbohydrates contain refined sugar, but depending on their chemical structures- simple or complex- they are processed differently.


Let's begin with hormones. In order for your body to be in a balanced state, your hormones need to be in a balanced state. When sugar enters the blood stream too quickly, it causes a spike in blood sugar or glucose. The body sends Insulin, a powerful fat storing hormone, to even out the Blood Glucose level. Insulin then converts this Glucose to fat and stores it away, right around our mid section or belly. Our cells are deprived of needed energy and our blood sugar plummets leaving us wanting energy or more SUGAR.When we eat Complex Carbohydrates, protein and healthy fats. Our bodies absorb the nutrients, minerals and natural sugars at a slower pace. Allowing our bodies to convert the glucose to energy and absorb it into the cells. We burn the energy as we need it and the body doesn’t have to store it away as fat. We also don’t have the spike and fall in blood sugar levels creating cravings, mood swings, hormonal fluctuation and drops in energy. 

When we eat too much sugar on a daily basis, Insulin resistance occurs. This means the body does not respond to the Insulin, so the pancreas keeps blasting more and more Insulin and in turn storing more and more belly fat.
 
Is this beginning to make sense? Stay with me here.

Once insulin resistance occurs, Leptin resistance can occur. Leptin is a Hormone in our bodies that tell us when we are full and is our bodies natural appetite suppressant. Our brains can’t read the signals, we become “numb” or “resistant”.
Your body thinks it’s starving even after a large meal. This is known as the Insulin surge and the Leptin resistance.Which is what creates the Roller coaster effect in our system. High energy vs low energy. Mood swings, cravings etc. This is how Sugar and Processed junk foods damage our brain chemistry and our metabolism.

 Insulin is required to get Glucose into the cells, but Fructose ( HFCS) gets directly absorbed in the gut and into the Liver. This switches on the mechanism that turns sugar directly into fat. (Lipogenisis) This is when we start having cravings. Cravings are a signal from the body that you need balance, somewhere in the body. It can be a sign that you need water or protein. Maybe you’re stressed, sad, lonely or angry. Eating sweets and treats can also be a substitute for entertainment or filling a void of some sort.

So why detox? Why not just lower your sugar intake?

Honestly, if you don't detox first, you won't succeed. You'll deprive yourself and do great for a few days and then gorge on sweets, treats and empty calories. The better way to go is a Detox. When you commit to a 10 day sugar detox with me, you will have 10 days of guidance and support. You'll not only need to detox from sugar, but processed foods and high glycemic foods. Until you get it ALL out of your system and truly Detox and let go of the addiction you will continually go back to sugar. Our bodies can not tell the difference from added sugar, caffeine, high glycemic foods and carbohydrates. It responds to the food and processes it the only way it knows how.

Once you detox, you lose the need for false energy and stimulants. Your body is able to digest food properly and you will reset your metabolism. Your body will learn to use stored fat for energy and you will not only slim down, but feel great. Have a clearer mind, healthier skin and more energy. 

Why is it not for everyone? Some people are looking for a quick fix. This is a commitment to a lifestyle change. Sure, you'll be able to have sweets and treats on occasion eventually. Once the addiction is gone, you are in control. Not the sugar.  Sound interesting? For more info click here or send me an email at LoriDuBoisHealthCoach@gmail.com


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Lori DuBois

Want to jump start weight loss and feel energized? July 2015

So many people ask me, "What should I be eating to lose weight and have more energy?"

Well, it's pretty simple. Eat real food and crowd out processed packaged foods, sugary drinks and treats. In a nut shell, that's it.

I know it seems easier said than done, but people who join me for my 10 day sugar detox's are usually pretty surprised and pleased with their results. Take a look at some of their testimonials below. I have a detox starting on July 9th and again on July 30th. Sign up today and get the results you deserve. Learn how to eat well while losing weight and improving your health. 10 days could change your life.



For more info click here.

I also started Group Programs. Learn more here.

"Lori is patient, kind and truly knowledgable about food and the effects it has on the body. She also understands that everyone is an individual and we all have different needs. I would recommend Lori's program to anyone who is anywhere on their life journey wanting to improve. Lori is just plain awesome!" - Marianne Cummings



Testimonials



"It is really hard at first, but at the end you feel amazing! I have more energy, the puffiness around my eyes is vanishing, my digestive system is functioning better than it has my entire life. Well worth the 100 bucks!" -Dolly Van Trojen

"It's a great way to reduce addictive eating habits and learn more about how food affects your body." -Heidi

"Great support from beginning to end. Loved the daily check in on facebook and ideas. Loved the end result and I am proud of myself for reaching my goals. Once you make up your mind you want to be healthy, it's really easy to do. I thought it would be impossible to give up coffee, but I did it!" - Aranka

"You feel wonderful after about 5 days. You lose the desire for sugar, which is awesome!" - Jamie Clos

Lori DuBois

Lose weight, Gain energy and Balance June 2015

Are you ready to learn about which foods are right for your body and make lifestyle changes to improve your health? Do you like to work in a supported group environment?

Then my 3 month group program is for you.

Together we will;

Discover what foods are triggering negative reactions in your body and causing unwanted symptoms.
Discuss and set goals to fit your individual needs.
Learn which foods to eat for optimum nutrition, gut health and weight loss.
Learn how to stop cravings, have more energy naturally and much more.
As a client of my 3 month Group coaching program, you will…

set and accomplish goals in a way that is empowering and exciting
work to achieve and maintain your ideal weight
understand and reduce your cravings
increase your energy levels
feel great in your body
learn about new foods and how you can easily incorporate them
improve your personal relationships
discover the confidence to create the life you want
Your Group program includes...

two 90-minute sessions per month
e-mail support between sessions
recipes that are healthy and simple to prepare
coaching and support to help you make the dietary and lifestyle changes you want
simple but informative handouts that will increase your nutrition knowledge
access to my monthly newsletter with the latest health tips and recipes
my personal commitment to your health and success
To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

- See more at: http://www.livewellholistichealthcoaching.com/group-coaching#sthash.rwu7fRSI.dpuf

Lori DuBois

Isn't Fat Bad for Me? May 2015


Website About Health Coaching Connect/Events Recipes







Are you loving this weather as much as I am? I'm so excited to be out in the yard, growing vegetables and berries. It's so rewarding to go out and pick a salad right out of the back yard. Yum!




I have some exciting news! I'm launching my first 3 month Group Program. It is set to start in June. Keep reading for details and more great info.

Have a great day!




Live Well,




Lori DuBois









Dietary fat: is it good or bad?


Both. You see, not all fats are created equal.

The Skinny on Fats



Heavily processed, hydrogenated "trans" fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.




Where to Find Healthy Fats




Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
Whole nuts and seeds, and their butters like almond butter or tahini
Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold- pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
How to Use Healthy Fats:



For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil
When sautéing foods, try organic extra virgin olive oil.
Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.



Try this delicious easy recipe:







Avocado Dip
Prep Time: 3 minutes

Makes 1 cup




1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt

1 diced tomato
a squirt of lemon or lime juice
dash or two of cayenne pepper
sea salt and black pepper

Mash avocado with a fork until very smooth.

Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or

with a fork.

Add sea salt and fresh black pepper to taste.

Serve chilled with mixed raw vegetables.

Tip: Best made a maximum of 1 hour before serving.

For more great recipes click here.







Upcoming Events
Join me for a 10 Day Sugar Detox. June 4, 2015
Let's work together to Detox from Sugar. Detoxing from Sugar will:

Activate your body's natural ability to burn fat and lose weight.
Balance insulin and blood sugar levels, stop food cravings, create effortless appetite control, debug your digestive system, burn more calories and reset your metabolism.
We will work together to break free from addiction to sugar, carbs and processed foods, which will regulate hormones and rid your system of the hidden inflammation that is sabotaging your health and waistline.



This course is designed to support you and get you started on permanently changing the way you eat so that you no longer have to struggle with weight loss and symptoms in your body that are caused by the foods you are eating. During these 10 days we will meet on a Conference call 6 times and you will have email and Facebook support to help you through. You will receive recipes, handouts, a shopping list and guidance on exactly what you need to accomplish this 10 day detox.




Sign up today. WWW.Livewellholistichealthcoaching.com under the events tab.




Upcoming Lectures


Got the Sugar Blues?

Come join me for a free lecture on Saturday, June 13th from 4:00-5:00 pm at
Satya Yoga. Located inside Slate Salon and Spa.
601 Dayton St Edmonds, WA 98026
Space is limited, so please text, register and your name, to 206-354-1866


3 month group program begins June 1st.
Please fill out a Health History form and email it back to me. Once I receive your form I will contact you to schedule your complimentary consultation to see if a 3 month Group Coaching program is right for you.

For more info click on 3 month Group Program




GET EVEN HEALTHIER!
Are you curious about how to choose whole nutritious foods? Would you like help being as healthy as you can? Let's talk! Schedule an initial complimentary consultation with me today-or pass this offer on to someone you care about!

ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized "roadmap to health" that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.


www.LiveWellHolisticHealthCoaching.com
206-354-1866

Lori DuBois

Powerful plant protein (plus cooking tips) May 2015

“I was determined to know beans.”— Henry David Thoreau, The Bean-Field

How about you? How well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.
Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

What To Do With Beans
Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:
Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
Top a green salad with 1/3 cup of your favorite bean.
Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.
Be sure to wash and clean the beans first.
Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
Cover and simmer for the suggested time.
Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.


GET EVEN HEALTHIER!
Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!


ABOUT ME
I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.


Learn more about my training and my unique approach to health coaching.

Click here to see up coming events.

Lori DuBois

Letting go. November 2014

Live more, stress less.

It happened! I was trying to create more space on my hard drive ,to accommodate new files for my business, when I lost everything! Thousands of video, pictures, documents, contact lists you name it. Essentially, my day begins and ends with my calendar on that very computer. Needless to say, I felt panick come over me and then a level of stress that I can't quite explain.

What do I do? Well, thank goodness, I do have most of my files backed up on a external hard drive. So not all is lost. I began to breathe, felt the stress, felt the panic and then just sat with it for a moment. Then I realized, it's all going to be ok. Things like this happen. We feel it, we acknowledge it and then let it go.

The beauty is in the letting go. No matter what it is. No matter how stressful, scary, frustrating or hard something may seem. Letting go is your freedom. Letting go and living right now, in this moment is right where we all need to be.

Yes, I have a challenge ahead of me and a lot of extra work to do, but I have found a positive in this situation. I do have most of my video and pictures of my kids, family, friends. (Whew!) I also know that I can truly say that I have learned to "let go". Even as I write this, the sun is out, the birds are singing, a fresh breeze blowing through the door and I'm greeted with a "Hello mommy" by my little girl. Ahh, there it is. The present.

Life is a gift. Live in the moment, enjoy and let go of what has past.

Live Well.


Lori DuBois

Prepping for the Holidays.

November 10, 2014

The time is upon us and soon we will all be runnng around, like chickens with our heads cut off, trying to prepare for the Holidays.

I especially feel a little stressed out around this time of year. October is a big month for us at my house, because it starts off with my brother's birthday. Shortly thereafter is my husbands birthday and it is very close to Halloween. He loves to decorate our entire house and create a Haunted House outside for the trick or treaters. We always have an "adult" hallowen party for his birthday and then a gathering at our house for the kids on Halloween. It is crazy and chaotic, but a loved and fun tradition.

Immediately following is my mother's birthday and then we start to gear up for my son, London's, birthday which is always near Thanksgiving. Then 5 days later we celebrate my son, Styles', birthday and then my neices and guess what... it's Christmas. I can feel the anxiety as I type.

I always think every year that next year I'll be more organized, have more money saved etc. Yeah, that doesn't happen. Instead it looks like this. I spread myself super thin and get everything and then some done. I end up eating foods I don't normally eat, to save time, having more wine to calm my nerves, eating more chocolate and sweets to comfort myself and never take one single moment for myself. By January I feel as though I've been run over by a Mac Truck and my nerves are shot. I've put on a couple pounds, I'm cranky and I swear it's not going to be the same way next year.

Well, here's what I know.

There is not enough time in the day or days in the week to do everything I want to do. I'm accepting that fact. Eating what I know I shouldn't and drinking more than I should never turns out well. Taking time for myself is vital to my well being and the well being of my family. The most important things always get done and everyone is always happy. I've spent a lot of time with family and friends and thouroghly enjoyed every moment. Isn't that what the Holidays are really about? Spending time with the people we love.

How can we stay on track of our self care? How do we make sure we are not becoming a "Chicken with our head cut off". Eeew!

Here's a thought.

Start scheduling your calendar now. Schedule your self care appointments. Exercise, Yoga, Massage, down time, dates with friends etc. Put them on the calendar and treat it as if it is an appointment for work.

Schedule in the days you will shop. cook, clean (or not) and stick to it. Get a weekly menu in place. This way you can shop and have your kitchen stocked with healthy foods that won't, in the end, slow you down or keep you craving sweets. This prevent you from gaining those extra pounds. If you have party's to ge to, plan ahead and eat before you go so you're not tempted to pig out on sweets and unhealthy snacks.

I'ts all about balance. Have a treat or two every now and then.. just don't have three or four everyday.



Wishing you a peacefull Holiday Season.



Check out my Sugar Talk coming up on November 16th. Go to www.QualityFitnessMukilteo.com Click on coarses/events








Lori DuBois

R and R October 2014

Hello all,



I just wanted to say hello and touch base with you. I just came back from a wedding in Sonoma Ca. It was a beautiful wedding, the food was amazing, the wine was plentiful and the family and friends were great to see... and even meet for the first time.

As I sit here and try to get back into my "life", I am fully aware that i needed that time away. Time for myself, time with my husband and time with my extended family. I didn't get much time to just relax, but I'm realizing, that isn't the point. I was able to nourish relationships, create new ones and spend life outside of my "normal" life. This is such an important need in everyone's life. Now, my "normal" life is pretty darn good, but it takes stepping out of it sometimes to see how good life is. It also brings into awareness the importance of bio individuality and being flexible. I ate foods I don't "normally" eat, drank more wine than I "normally" would and quite honestly, didn't get enough sleep or water each day. It's all okay. I'll get right back into my "normal" way of eating and living and I'll be just as good as ever.

My point is this, go and enjoy good food, good wine, good friends and family. It's ok to veer away from what is your "norm". just come back to it and honor your body with healthy, whole foods and water, get enough sleep and enjoy quiet time when you can. Take the time in your life to love it, enjoy it and most importantly live it. I think we all get wrapped up in the everyday, mundane things in life and forget how great all the simple things in life can be.

I'm working on taking more time to nourture myself and my relationships. What about you? What area of your life needs attention. Take a moment to listen. What do you hear your body saying?

Now just go do it and enjoy every moment.



Take care my friends and Live Well,

Lori

Lori DuBois

Fall is on it's way. sept 2014

Well, the kids are off to school and I'm anticipating the craziness of afterschool activities, sports and homework. Are you ready? I'm as ready as I'll ever be.

Here are some tips.

Start each week off with ingredients for easy healthy breakfasts. Spinach and Cheese Quiche is easy, lasts in the fridge all week and my kids love it. Breakfast Burritos are another healthy favorite in my house. Add scrambled eggs, cheese, potato's and a spinkle of flax meal and there out the door with a breakfast that will keep them going until lunch. Speaking of lunch. It only takes a few minutes to put together a nutritious lunch. Forget the juices and chocolate milks, send your child to school with water. Hydration is crucial for energy and brain function and will keep them satisfied until they get home from school. Turkey sandwiches on 100% Whole Wheat bread is a good option. Look for bread that has No High Fuctose Corn Syrup in it and Whole Wheat in the ingredient as oppossed to Enriched wheat flour. Toss in a handfull of grapes or apple slices to have on the side. Maybe even a treat that you made from home over the weekend, like Brownies made with Avocado's. Yum! They are healthier than store bought treats and less expensive too.

If given half the chance, kids will choose healthy options. Let's face it parents. We're in charge of what goes in the shopping carts. Get educated on what is healthy, real food and supply your children with those options. You'll see the difference in behavior and I'm willing to bet, their school work.



Good luck and Best wishes for a successful school year.

Live Well,

Lori