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Cambiati Wellness Programs

Living sweetly through healthier choices

  • Are You Making These 3 Holiday Mistakes?

    #1:  Lying to Yourself

    Here’s a pop quiz… how many times has the following strategy worked for you? “I’ll just have one.”  (Yep, that’s what I thought.)

    We tell ourselves lots of lies during the holidays – from “I can afford this,” to “I’ll just have one cookie,” to “calories don’t count for food I only get to have once a year.” How 'bout this one?  “Creamed spinach is the same as regular spinach.” Or… “Mashed potatoes counts toward my vegetable servings.”  Nope. Just, no.

    It actually IS possible to indulge without the bulge – but it takes strategy and tools. Want to learn how to party smart without paying for it later? Join our holiday classes specifically geared to guiding you through the tricky holiday season!

     

    #2:  Spreading Yourself Too Thin & Overcommitting

    People expect a lot of things during the holidays. But expectations, by definition, are not reality - unless we allow them to shape our reality. We expect to be overindulging, overspending, being merry (often too merry), wasting time in crazy mall lines, and generally feeling holi-dazed.

    We expect to run around feeling like a turkey with it’s head cut off, skipping meals, not getting enough sleep, making emotionally-charged food choices, and making too many trips to Starbucks.

    So guess what? When you expect to have that experience, that's what you get. Wake up and smell the eggnog, people!

    During that special time of year when we all spread ourselves too thin financially, physically and emotionally, give yourself the most extravagant gift – permission to say “No.” To social engagements, over eating and over drinking – whatever it is that you feel pressure to do but deep down, don’t really want to do. Pinpoint your priorities. Think about how to budget – not just $$, but your energy, time and emotional resources.

    Lots of people think of weight gain as tied to social engagements, but often it’s more tied up with emotional state. (So if you find yourself waking up from a stressed out daze with cookie crumbs on your face and no memory of how they got there – it’s time to chill out and take a bubble bath.)

     

    #3:  Setting Yourself Up to Fail

    One way we set ourselves up to fail during the holidays is by conveniently forgetting what works to keep us on track the other 10 months of the year. This isn’t the time to reinvent the wheel. One of the most important reminders we can give you? Don’t stop planning. (Remember: failing to plan is planning to…well, you know.)

    • Eat before a party. Going into a tempting environment hungry is not a great strategy.
    • Keep your fridge stocked with green veggies. If you don't have good stuff around, there's no way you'll be able to make good choices.
    • Plan for Plan B – keep emergency foods on hand, like hard boiled eggs, carrots & hummus, PaleoBars, jerky, etc.
    • Don’t skip meals. Ever.
    • Start every day with a protein-rich breakfast. Shakes are perfect for busy peeps. Try the pumpkin pie shake!

    Even if you don’t use your healthy living tools at every opportunity, don’t put the blinders on and let other people’s food and booze behavior influence or dictate your own. Let them be the ones that have to start January with an extra 15 pounds - not you.

    And one final point before we leave you... don't set yourself up to fail this holiday season by telling yourself: “It’s no use, I’ll gain weight anyway.” Guess what: the holidays don’t have to be all or nothing, feast or famine, deprivation or excess. It’s possible to enjoy responsibly. Not sure how to do that? Come to our special holiday classes!

  • The Candida Spit Test

    The Candida Spit Test is a simple way to see if your body could be battling troublesome candida overgrowth which suppresses your immune system, increases your toxic load and can even hold you back from losing weight.

    What's Candida? Naturally occurring yeast in your body that is theoretically kept in check by good bacteria - but unfortunately, we kill off the good guys all the time... especially when we overconsume SUGAR! (Or alcohol, coffee, processed foods, or take antibiotics or birth control pills... sound like anyone you know?!?!?)

    Why Should You Care? Candida overgrowth can be super, super tricky to pinpoint as the root cause of irritating, painful and troublesome symptoms. Part of the problem is that it can look different in different people, but bottom line for everyone with candida overgrowth is that the Yeasty Beasties are suppressing your immune system and creating more toxicity that overburdens your beautiful bod.

    Experts estimate that up to 70% of people suffer from candida overgrowth! 

    Common Symptoms of Candida Overgrowth: 
    • Brain fog, cravings for sweets, persistent fatigue, headaches
    • Gas and bloating, indigestion, constipation, diarrhea, hemorrhoids, itchy anus
    • Recurring yeast infections, jock itch
    • Low immune function, frequent colds and flu
    • Itchy eyes, ringing in ears, recurring ear infections
    and more…

    Take the Candida Spit Test:

    First thing in the morning (before you've drank anything or put anything in your mouth), build up saliva in your mouth and spit into a glass of water. Now watch what happens. Or
    take a picture and send it to us! We'll help you decode the results.

    If you see "legs" (may look like a jellyfish or spider) extending down into the water,
    suspended "cloudy" specks in the middle of the glass, or it looks cloudy at the bottom, you likely have candida overgrowth.

    Don’t freak out if your spit test results suggest you've got Candida overgrowth. Give us a shout and we’ll tell you what to do: send us an email to info@cambiati.com or call us at (925) 280-4442

    image source: National Candida Center

  • Make a Beautiful Fall Tablescape

    This week we thought we’d break from the norm and bring you some something seasonal yet – gasp! – non-food oriented. Local lifestyle expert Walker helped us put together some pretty awesome tips on how to put together a beautiful (and easy!) fall table centerpiece.

    First, consider your “building materials.” Ann recommends different autumnal fruits and vegetables, like acorn squash, pumpkins, gourds, pears, persimmons, oranges and different types of nuts (like brazil or walnuts). Vary the size and type to keep it interesting and repeat them a few times throughout.

    She also recommends incorporating other natural elements like fall leaves, acorns, chunks of wood or even individual flowers or small floral arrangements. Insider tip: to intersperse individual flowers in your tablescape, use a floral vial to keep the blooms fresh all day and night. You can also grab tiny pinecones or green boughs from your backyard (or a friendly neighbor’s!). Look for interesting staging pieces to create mood. Try a table runner, slab of wood, a pewter platter or a wooden cutting board.

    Next, think about scale. Not too big, not too small, though make it significant in relation to whatever else will be on your table. Before you get started, look at your table and consider where table settings will be, as well as glasses and serving dishes (if they’ll need table real estate too). Don’t forget to consider height as well as width. Put your elbow on the table and never go higher than that, otherwise guests will lose sight of each other across the table.

    Once you’re ready to being building, start at the center and work out, rather than from one side and the other. Consider your masterpiece from all sides. Ann recommends starting high and tapering down to the sides. And don’t arrange too much – you don’t want your piece to look too stilted. When it comes to the smaller pieces (think leaves or nuts), you can even toss them so it doesn’t look too stuffy. Intersperse with an odd number of low candles down the center.

    Do “fall colors” matter much? Ann says no –she says to focus on the colors in the room and on the dishes you’ll be using, and think about what colors would mesh well. The feel matters more than the colors – though for fall, she does recommend avoiding shiny and sparkly elements and instead recommends looking for more subdued and natural pieces.

    That’s all, folks! Do you have any special tips for fall decorating or entertaining? Leave them in the comments below!

  • Cambiati is Proud to be LGBT-Friendly!

    “We go together, like rama lamma lamma ka dinga da dinga dong…”

    If you’re an avid reader of our emails and blog postings, then you read (and obviously loved, right?) our recent article with tips to get your partner on track with your health and weight goals. Missed it? Here’s a quick summary:

    People who do the CambiatiCleanse with their partner are typically more successful than those who don’t. Your partner in life, love, Netflix marathons, the kitchen (and the bedroom) being at your side as you both look and feel your best? It’s a no brainer!

    And something we definitely want you to know? Cambiati is LGBT friendly!

    We want all lesbian, gay, bi and transgender individuals and couples to know that we offer an open and welcoming environment. We know that “happier and healthier” comes in all shapes, sizes, colors and orientations. We’re not a “one-size-fits-all” kind of shop. We value diversity and welcome all our clients to come as you are.

    And if you’re having trouble getting your honey boo boo to commit to come into Cambiati with you, check out this article for more tips!

    Baby, we were born this way.

     

  • How to Get Your Partner on Your Side

    As Team Cambiati, we know a thing or two about how to increase the odds you’ll reach your health and weight goals. A huge predictor of success? The peeps you live, work and play with. The people we spend lots of time with tend to inform our behavior and habits – for better or worse.

    A super easy-peasy, no brainer, insider tip? Team up to harness the good kind of peer pressure!

    Having a partner in almost anything increases your chances of success. No surprise, right? You give each other those gentle nudges reminding each other of what you had set out to do and what you want to accomplish. Like a running buddy you’ll leave hanging at the track if you don’t show up, or your pooch licking your face to wake you up.

    Couples, moms & daughters, friends and co-workers do better together because they’re creating their own team. Someone who cares that they succeed, roots them on from the sidelines and helps them get back on the horse when they feel like throwing in the towel.

    Research shows that we gain weight together (ugh!), and especially with friends – so surrounding ourselves with people on the same healthy path as we’re on makes us more successful. Having a partner in crime by your side also creates accountability, like your puppy who won’t let you miss a morning jog because, well, they gotta pee!

    When we take a class or program, it’s estimated that we only retain 7-10%, but doing it with someone else increases the takeaway through “shared memory.” Plus it means there will be someone to help you when you say “what was the key ingredient in that killer pumpkin soup?!”

    One of the most common things we hear is “I wish my _______  (boyfriend, mom, wife, sister, partner, friend, etc) would do this BUT…”

    To help you get them from “Ugh” to “Oh, yeah!” we’ve put together some talking points and rebuttals to common reasons the people we love say they’re not ready to get on the happy and healthy train.

    (Bonus: if you’re having trouble self-motivating, you can also use this to have a conversation in the mirror – just make sure no one else is home before you do it, cuckoo bird!)

    • Hotter Sex Life   We’re not sure if you should save this for the trump card at the end, or just start strong and get them to say yes on the spot. Either way, couples consistently report better sex lives when they do the CambiatiCleanse together. There are a zillion reasons why – but the end result is probably enough, right?
    • Losin’ the Booze   It’s human nature to fear the unknown – and it can be unchartered territory to give up alcohol for a month. Remind your honey boo boo that it’s only temporary, and saying “yes” to the class doesn’t mean saying “no” forever. It’s only a few weeks! If they’re still freaked out, make a deal that they stop for one week and then see how it goes.
    • Food Fears   Are they resistant because they think the food will be boring or unsatisfying? Instead of arguing until you’re blue in the face, cook a kickass meal they love and only tell them afterward that it was the type of fare they could be enjoying during their CambiatiCleanse. (Team Cambiati-er Julia recently played this trick very, very successfully on her family with some black bean brownies!)
    • Better Energy, Mood & Performance    Your energy and mood improve when you’re taking better care of yourself. This makes all of us much more fun to be around, impacting the people we spend our time with. Doing our class together means you’ll be sharing this wonderful experience, being each other’s cheerleaders and strengthening your bond.
    • Free Consultation   If you’re getting nowhere with them, or just want to try a new tactic, see if they’d be open to a free consultation with us (no strings attached!).

    Bottom line? If you want to get (and stay) successful long-term, you’ve got to link up with a buddy to help you stay on track. No sig-o? No problem-o! Your roommate, daughter, sister, friend, co-worker or go-to partner in crime would also work – anyone with whom you share mutual goals to live healthier and feel better. We’ll guide you through the rest!

    All you have to do is pick up the phone and schedule a free consultation with us to convince your teammate or get them signed up for a class.

    Call us today at (925) 280-4442. 

  • Need a Speaker for a Mom's Group or Charity Group?

    Did you know Cambiati’s experts do speaking engagements? Breathe fresh air into your weekly mom’s group or charity organization – we also do workplace wellness!

    Feeling happy and healthy ourselves is wonderful, but being able to share it with the people in your life? Even better. Our knowledgeable speakers help you do just that – share knowledge and education about nutrition and healthy living.

    Do you know a mom’s group, girls charity group like NCL, church group, or another organization that would like us to come speak? We can work with them to select a topic that fits the audience.

    We also love being part of charity events – whether contributing a donation or free speaking engagement.

    This is a way we can give back and enrich the CambiatiCommunity. Healthy living is so much better when it’s shared!

    Ready to set something up or want more information? Simply send us an email to info@cambiati.com or call us today: (925) 280-4442.

  • More Weight Loss, More Energy, Less Effort!

    Ladies 'n Gents... It's Time to Get Back on that Horse

    Sometimes we know what to do – we just feel like we can’t do it. We know it can be
    hard to stick to our healthy lifestyle plans (even we on TeamCambiati aren’t perfect all the time!), but one of the most important skills to learn is how to get back on the horse. Is it feeling impossible to get started on your own? That’s where we come in. (Cue superhero music...)

    And don’t waste any time thinking you’ve “failed” – our most successful clients don’t come to the cleanse once and never return… On the contrary! Our most successful clients have repeated the cleanse several times. Do you “fail” at getting in shape because you continue to go to the gym? Ummm…no. That’s how you get fit! Same with your healthy lifestyle habits. We’re like trainers for your nutrition, and coming in for weigh ins or a class is like exercising your healthy habit muscles.

    Do you have any Detox Support Packs left in the cupboard? To reap their antioxidant, liver-loving benefits, you must USE them! Twice a day – one packet in the morning, one in the evening. (PLUS if your system is all tox’ed up they'll likely help you snooze better, too!) Don’t “save” them for the good days.

              More Ways to Get Back on Track 

    • --Take us up on a FREE consult with our nutritionist and we’ll help create an action plan for you! Call us at (925) 280-4442 and we'll get you set up. (Offer good through Sep 15, 2014 and subject to availability)
    • --Do a mini cleanse at home with PaleoCleanse (your last cleanse binder will have the directions under "Beyond Day 28").
    • --Weigh in package: use our scale and get access to our expert advice.
    • --Take a cleanse class.
    • --If you only have energy to focus on a few principles, use the following 3 tips as a guide.

    When most folks decide they’d like to drop a few pounds, they’re usually thinking it’ll be a painful process. Or that it will be expensive and require a lot of time (or all of the above). But it doesn’t have to be that way! We’ve put together our top 3 tips that help you do 3 awesome things at once: lose weight, save time and boost your energy.

    If you’ve taken a class with us, you might have already heard what we're about to say – but are you actually DOING them? Are you sitting there thinking to yourself: “I know what to do, I just can’t do it”? If so, keep reading! (And if not, keep reading)

              TIP #1: Eat the right amounts of protein and fat in the morning

    Why? You’ll snack less throughout the day and actually feel satisfied (so you won’t dig in the cupboards for your hidden snacks). You’ll also have better, more balanced energy AND make better food choices for the entire day.

    What about weight loss? Eating the right balance of macronutrients throughout the day (and at the right intervals) is crucial for effortless fat loss. The key here is the right balance FOR YOU. It doesn’t mean going overboard on unlimited eggs and bacon – but it also doesn’t mean going for fat-free Greek yogurt and expecting that to work either. Think Goldilocks… juuuust right.

    If you don’t know what your perfect balance of fat and protein is – you need to come see us. We’ll help you get on the path for the hormonal balance you need to not snack between meals (plus getting your fat-burning machinery running nice and hot!).

    PLUS… try it on your kids and you’ll won’t have to do all the short-order cooking for the snacks your kids won’t need - leaving you with more time and energy. Score!

    Quick ideas for protein + fat combos:

    • --Hardboiled egg(s)
    • --Carrots/hummus
    • --Egg salad - try swapping out the mayo for hummus. It's totally...yummus! 
    • --A protein shake with PaleoMeal DF like this delicious Strawberry Lemon Basil shake, or a PaleoBar - great for the whole family!

             

              TIP #2: Sleep!

    Sleeping is a no brainer for having more energy. Expending some energy preparing for sleep is time well spent.

    Sleep - Yawning Cat - freeimage-3936854

    Need a refresher on why sleep matters for weight loss? If you don’t get enough sleep, your hormones get thrown out of whack, and the hormones that keep your appetite in check are confused. Translation? You don’t register the “off” switch when you’re eating, plus you crave higher sugar and fat foods. (Not to mention all the high glycemic foods that normally don’t seem as tempting.) This is a vicious cycle – but once you’re off the roller-coaster, the sun shines brighter and you bounce out of bed feeling restored and rested!

    We know, we know - simply “getting more sleep” can feel pretty darn impossible when you have a family and a job and about a zillion other things to do (unless we added more hours to the day, right?). But what we CAN do is to focus on the quality of the sleep we have time to get.

    How do we do that? Cut out some common offenders and structure your day in a specific way.

    First step: say sayonara to alcohol and caffeine. Yes, seriously. It may sound painful right now, but come on – so is attempting to live happily on 4-6 hours of sleep a night.

    For lots of people, a nighttime tipple seems like a good thing since it seems to help you fall asleep, but in reality it negatively affects the quality of the sleep you do wind up getting. If the glass of wine before bed is how you stay sane, what about StressArrest and a warm bath instead? There are countless other ways to take some “you time” and honestly, the best ones don’t involve something you need a corkscrew to open. This is another reason we love our classes so much – they’re the perfect place to share what works with other folks working on your same goals.

    Caffeine is a slightly different animal but another beverage that deserves some attention when we’re talking about energy and sleep. Like a bad boyfriend, caffeine makes us feel awesome – for a while. Then it drops us right back down, lower than before, and we’re left searching for anything to make us feel good again. Sugar, more caffeine, refined carbs. No thanks! The breakup might be painful for a bit, but that’s what Detox Support Packs are for. And just like dumping that bad boyfriend, you’ll feel so much better without it in your life!

    More special sauce: Stop eating 3 hours before bed.

    Sound impossible? Refer to Tip #1! The right portions and timing are key. Forgotten what that means? Come back to a class or take us up on that FREE consultation with our nutritionist to get things back on track.

    Closing the kitchen 3 hours before bed helps you get better sleep AND helps balance your hormones to support fat loss. No brainer.

    If you need extra help in the sleep department, we can also help identify some stellar supplements that are not addictive, do not cause sleep hangovers and are all-natural (but most importantly – they’re effective!).

    The takeaway: Sleep and eat strategically (remember, timing and portions are crucial) to help you with weight loss AND energy! (Plus you’ll save time when you don’t have to sneak a nap under your desk, or go downstairs for yet another latte. AND your friends will return your texts again since you’ll stop boring them with “ugh I’m soooo tired” messages.)

    And if you’re serious about easy weight loss, better sleep and more energy  - skip the booze and work on reducing your caffeine intake.

              TIP #3: Test for intolerances and avoid known “baddies”

    Ever eaten something small and gotten big-time bloated? Chances are you consumed something your body wasn't crazy about. We're big proponents of testing your own body to know once and for all what works and keeps you feeling good, and what doesn't work - and makes you feel bloated, tired, icky (or worse!)

    You can test your system to figure out if something you're eating isn't working so well for you – and it’s a skill we can teach you! If you’ve tried Blueprinting before but gotten…um… “sidetracked,” you’re not alone. It can be tricky to figure out food intolerances. But once you learn the basics, you're good to go. It’s honestly one of the most important things you could learn about your body – and a great way to ensure effortless maintenance of your weight or weight loss goals in the longterm.

    How this can help with energy: staying away from foods that drain your energy and negatively affect your sleep is a no brainer.

    How this can help with weight loss: we can’t tell you how many people have come to us for a class and said “I eat healthy but can’t lose weight.” Or “I work out all the time but nothing changes.” So often a large part of the  “answer” is eliminating so-called “healthy foods” that hold people back from losing weight because they’re not the right foods for them.

    If this has gotten your attention – come in for a class and we’ll refresh your memory about how to test yourself for food intolerances. Or if you remember how to do it, we highly, highly recommend getting a weigh in package to monitor your results with us. We can help unravel the tricky results you get, as well as provide the support so Blueprinting doesn’t turn into an all-out feeding frenzy!

     

  • 7 Exercise Myths that Hold You Back

    Have you heard? Team Cambiati has been gettin' worked by expert trainer Jeff Wilson of Finish Line Fit.

    A local boy and new dad, he keeps us laughing and enjoying ourselves when we might otherwise want to quit. And not only that, but we love that he adjusts the group training to suit our different fitness levels. He also brings TRX trainers that allow you to customize the difficulty and intensity based on your own body. He also offers one-on-one training or can help you design a customized workout plan for you to follow at home.

    Jeff has to do a lot of setting the record straight with his clients - helping them decipher the real real from the nonsense. And there's a whole lotta nonsense. He helped us put together this list... have you been told any of these myths?

    Myth: Sit ups and crunches are all you need for a strong core

    Truth:  Yes, technically sit-ups and crunches target the abs more than plank and pushups – but a strong core requires more than strong abs.

    So what moves are best? If you want to strengthen the entire core and get that long, lean torso, you need to hit (and torch) every core muscle. Jeff uses a varied approach to help clients strengthen the entire core - not just their surface ab muscles. For the ladies of Cambiati, he uses a combination of body weight exercises and a few key pieces of equipment, most notably, TRX trainers. That means the core stays engaged the whole time.

    Myth: Long bouts of cardio are the best and fastest way to lose weight, slim down and get toned.

    Truth: Think about a marathon runner’s body. Now think about a sprinter’s body. If you want to burn fat AND build muscle, you need to exercise like a sprinter, not a marathoner.

    And how does a sprinter exercise? They go hard – then stop, and repeat. They Burst! This type of exercise not only burns more fat overall, but also keeps your fat burning engine running hotter long after your workout is over.

    This doesn’t mean you should stop your beloved morning jogs – just don’t rely on them to give you the body of your dreams. If you’re working hard through those sweat sessions – you probably want to see results as quickly as possible, right? Add in some weight training and Bursts to burn fat, build muscle and feel (and look) better in your clothes.

    Myth: Before a workout, make sure to stretch.

    Truth: Rather than stretching “cold,” warm up with cardio. Jumping jacks, jump rope, dance around in your undies. Whatever! Not only will you get your blood flowing, but you’ll also ward off potential injury. Not to say stretching isn’t necessary and awesome and all that jazz - just save it for the end of your workout.

    Myth: Weight lifting bulks you up

    Truth: Honestly, look around. How often do you see a super bulky, muscley woman? (Off the cover of a muscle mag, that is) Not super common, which some people say comes from the fact that women don’t have the testosterone necessary like men do.

    Don’t shy away from heavier weights. Sometimes light weight is ok, and sometimes it’s actually better. Not sure when which is preferable? Call Jeff!

    Myth: You need a gym membership to see any real results.

    Truth: Thankfully this couldn’t be further from the truth. Major equipment, nor pricey gym membership, are not required to get a good workout. Some basic gear helps – like a yoga mat and resistance band – but even that can be worked around. Don’t let a lack of workout equipment at home hold you back from exercising.

    Need some pointers to get started? Come to a group fitness class with Jeff Wilson from Finish Line Fit and the ladies of Cambiati! Plus we do our workouts at a park nearby our office – and there’s nothing better than ending the day with some laughs, fresh air and endorphins!

    Myth: More of One Exercise Is Always Better

    Truth: More exercise is always better, most of the time. (Just kidding)  Sometimes a change in the types of exercises you do, can throw your body off (in a good way) and you can increase your overall strength and/or endurance.

    Myth: To lose weight in your thighs, just do lunges.

    Truth: Unfortunately, there is no such thing as spot weight reduction.  Where body fat goes on your body first when gaining weight, is where it will come off last when losing weight.

  • Mom & Kid Exercises - Designed by a Trainer!

    As if exercise wasn't hard enough to fit into your day...once you add kids to the equation it seems near impossible. Our favorite trainer, Jeff Wilson of Finish Line Fit has put together exercises you can do at home with the kids.

    Team Cambiati has been working out with Jeff and loving it! Let us know if you're interested in group training with us. He can also train you at your own house (so you'll feel like Beyonce) or design custom work out programs for you to do on your own.

    Mom and Baby

    Weighted Lunges: While standing, hold your baby in both arms against your chest. Lunge forward with one leg, then come back up to starting position. Alternate legs or focus on one at a time, your choice.

    Reps: 2 sets of 20 lunges (10 on each leg).

    Tips: Make sure to keep your back perfectly straight, and try not to lean forward. And, as always with lunges, make sure that the knee of the front leg never passes in front of the toes.

    Supine Bridge: Lie on your back with your baby on your lower stomach. Bend your knees and keep the feet flat on the floor. Lift your booty off the ground as high as you can get it (you're making a straight line with your body - from knee to shoulder). At the highest point of the movement, your feet, shoulders and head should be the only things touching the ground. Squeeze your glutes at the top... Feel the burn! 

    Reps: 2 sets of 20 lifts.

    Tips: If your baby doesn't have head control yet, they can lean against your legs and you can cradle the head with your thighs.

    Jeff says: "Make sure Baby has fun too by making eye contact with them, tickling, and adding fun sound effects!" 

    Mom and 5-Year Old

    Plank: From prone position (face down), lift your body up so you're on your elbows and toes. Tighten your belly button towards your spine, and make sure your booty doesn't drop below your shoulders.

    Reps: Aim for 60 seconds, but if you're not there yet - work up.

    Tips: Have your kiddo next to you, copying your position. Make it fun by having a contest - who can hold it the longest?!

    Scissor Kicks: Lie on your back next to your child. With your legs as straight as possible, lift both feet towards the ceiling. While holding one foot up, drop the other leg towards the floor keeping the leg as straight as possible. Bring that leg up and repeat with the other. Aim for controlled movements (engage those abs!) and don't put your leg down on the ground between lifts.

    Reps: 2 sets of 16-20 kicks

    Tips: Make it harder by dropping one leg while the other is on its way up.

    Mom and 10-Year Old

    "Pass the Ball": Sit on the floor with your back to your youngster with a soccer or basketball (unless you have a 4-lb medicine ball). Pass the ball to your child on one side, and have them pass it back to you on the other side. Your bodies will be constantly twisting during this exercise (so great for the core!). Go as fast as possible!

    Reps: Aim for 20 clockwise, and 20 counterclockwise.

    Tips: Time yourself and see if you can beat your time with subsequent attempts!

    Burpees: Who doesn't love a burpee?! Start by standing upright. Drop into a pushup position - then jump your feet foward again and stand up. Once you're back completely upright, jump UP! and extend your hands as high into the air as possible. Repeat until you're so exhausted you collapse (just kidding!).

    Reps: 2 sets of 10-12 reps

    Tips: Try a "Burpee Challenge" for 20 days... do 1 burpee the first day, 2 on the second, 3 on the third, etc. (Fun, right??)

     

    Now grab your favorite child (any of them will work, actually) and get movin'! Have fun!

  • The 7 Deadly Sins of Healthy Living (according to Cambiati)

    Lust

    Faced with a plate of freshly baked cookies, it’s so easy to say to ourselves “well this is different than the last time I tried to have just one and ate 14 because I’m at work…” If you have a trigger – respect it. Know it. Believe it. Especially if you’re in a weakened state like you’re hungry or tired.

    We’re not telling you to avoid those things forever – but if you’re going to enjoy, enjoy! No regret or guilt necessary.

    Our best advice for enjoying a treat? Choose the best possible version. Skip the “gas station version” and go for the real deal. Sit back, relax and enjoy it. Usually we do more damage with our minds. It’s not the one gourmet cookie that took us down – it’s the mindset of “oh my gosh I had one – I blew it, I may as well eat 25 more. And then later while I'm at it, I'll have x, y & z and really blow it.” No need! A treat is in order once in a while.

    Gluttony

    Crash dieting and starving yourself silly is not the way to go. You might think it's working if you start to look smaller for a short while, but that’s not how you get the body of your dreams. It’s really not. Ignoring what you're doing to your insides, eventually you get so cranky and hungry and throw in the towel… the next thing you know, there’s a pizza box in the trash and your face is covered in grease. Not pretty. There is a better way! Join us to remember how easy it can be.

    Plus, trying to eat as little as possible during the day (and skipping meals) often causes folks to significantly overeat in the late evening. Don’t be at war with your food. You have to eat to live. What kind of life is that?

    If food cravings are driving you b-a-n-a-n-a-s, come join us for a class! It’s likely just one variable in your diet that’s making you feel that way. It’s not you.

    Greed

    "The" results - that is, "success" or whatever you're striving for - it takes time. Rome wasn't built in a day, and all that jazz.

    Don't get greedy and expect that your success will appear overnight. It won't (sorry). Maybe for the lucky few... but for most of us, it takes the daily grind. Doing the good stuff, as much as we can. It can be hard to do this on our own, and that's what Cambiati is all about. Support, accountability, being here to help you when you need it.

    Feel like you've strayed and are having trouble getting back on track on your own? Come back to a class for a quick tune up and you'll be wondering what took you so long.

    Sloth

    Did you think this one would be about exercise? Maybe it should have been –  but it’s not. (But do get out there and move, you’ll be happier and live longer!)

    When you get home late after work, preparing a healthy, clean dinner is probably one of the last things on your mind. We know.

    To avoid falling prey to this deadly (diet) sin... Keep it simple. Every night doesn’t need to be Top Chef-worthy. Broccoli slaw can be microwaved in a few minutes, topped with organic marinara sauce. Scramble up some eggs to eat on the side and you're done. Dinner in about 8 minutes (dish washing time not included). You can pick up pre-made yummies at Diablo Foods in Lafayette (like the famous Brown Rice Risotto) or Whole Foods. (Or take yourself out to McCovey’s!) Another easy one: buy pre-washed lettuce, pre-cooked chicken, grab a package of hummus and carrots and.... voila! Fast food doesn’t have to come from the Golden Arches.

    A few nights of meal prep or making a weekly chart to keep you organized can make a world of difference. Try it!

    Wrath

    So what. You went off track and ate a couple (hundred) cookies. But there’s no need to spend the next 3 days hating yourself. Seriously. It’s such a waste of your life.

    Sometimes people think eating CambiatiClean means avoiding non-CambiatiClean foods forever. It doesn’t! We’re not telling you to avoid something forever. We’re more about doing the good stuff as much as you can – which leaves space for a treat now and then. I you’re going to enjoy, enjoy responsibly. (And “enjoy” doesn’t have anything to do with guilt or shame. So if you feel that way after having a treat, that wasn’t enjoyment you were feeling)

    Our best advice for enjoying a treat? Choose the best possible version. Skip the “gas station version” and go for the real deal. Sit back, relax and enjoy it. Usually we do more damage with our minds. It’s not the one gourmet cookie that took us down – it’s the mindset of “oh my gosh I had one – I blew it, I may as well eat 25 more.” No need! A treat is in order once in a while. No need to blow it all up over a treat.

    PS – sometimes going way overboard happens seemingly out of nowhere because we’ve been too deprived. If you haven’t been eating enough, you might try bulking up your portions a bit (make sure you’re eating protein!) or call us to chat about ways to tweak your diet to help with satiation and cravings.

    Envy

    Don't look to your impossibly thin friend (or neighbor, or co-worker, or sister, or friend, or celebrity girl-crush) for your measures of success. There's so much energy out in the media and our culture in general that we all need to be in this constant state of change, perpetually thinking we must keep working toward the unattainable. But it's ok to just be you.

    Yes, helping people make changes is a lot of what we do here at good ol' Cambiati - but we also help them hold onto the positive changes they create for themselves. Maintenance isn't a bad place to be, no matter what you see on magazine covers.

    Are you happy? If yes, great! Keep doing what you're doing. If you're not, let's talk - and then get you where you want to be.

    Pride

    Blame our kindergarten teachers for instilling us with that deep-seated yearning for gold stars - but there's nothing wrong with still wanting to do a good job, right? But when it comes to thinking you eat healthier than you really do, you'll only spin your wheels, wondering why you're not accomplishing your goals.

    Eating a salad for dinner is great, yes, but if you cover it with blue cheese dressing? Not the same thing.

    Or, picture this: you were "perfect" all day - cue round of applause! But when that "perfection" brings us sneaking back to the kitchen at 11pm and going all Cookie Monster? Probably time to take a look at what's been going on and re-calibrate.

    Think the cookies or pasta that you’re enjoying on the regular “must be fine” since they’re organic and gluten free? Beware the “healthy halo.” Remember: just because you found something in the “healthy part” of a grocery store doesn’t necessarily mean it’s good for us (yes, even if you paid top dollar at Whole Foods!).

    Try this: Wondering if you’re not really eating as well as you think you are? An easy way to find out is to keep a detailed (key word: detailed) food journal for a week. Call us up if you’re still not sure.

  • Helpful Hints for Beating the Blues

    Helpful Hints to Beat the Blues


    Ever go through periods of feeling like you’re carrying a heavy burden? Like nothing’s going your way? Start to feel like you know why the color blue is so sad? We’ve all been there. Sometimes it’s easy to put a finger on why we’re feeling blue – like a rocky relationship, financial trouble, or some unexpected crisis comes out of left field and leaves us feeling chewed up and spit out. But when it’s more than just a few days here and there, and you’re not sure why you’re feeling so low all the time, there could be something more serious going on, like depression.

    Did you know? Depression affects an estimated 17.5 million adults in the United States, according to the Washington University School of Medicine.

    For about half the folks who suffer from depression, working with a doctor and therapist is essential to treat clinical depression. Prescription medication and strategies used in counseling can help lift the cloud of depression that can hover over every aspect of life like a cloud of evil Dementors.

    For the other half of the population, some changes to diet, exercise and lifestyle can make a world of difference.

    Give Your Menu a Makeover

    You may not even realize it, but the “comfort food” you’re eating when you’re feeling low could be a big part of the reason you’re feeling depressed.

    In the National Health and Nutrition Examination Survey, researchers found that the average American eats 29 pounds of French fries, 23 pounds of pizza, 2.7 pounds of salt, 24 pounds of ice cream, and 11 pounds of chocolate and chugs 53 gallons of soda a year. Researchers also found that 44 percent of people eat fast food more than once a week. Just say no...

    That’s not only a recipe for weight gain and ill health, it’s also a big problem for your brain. In fact, researchers found that people who eat even a little fast food are 51 percent more likely to develop depression than people who don’t, according to a study published in the journal Public Health Nutrition.

    “When you eat a lot of refined carbohydrates found in fast food and processed foods, it creates a blood sugar roller coaster in your body and depletes serotonin levels,” says certified nutritionist and health educator Lorie Gehrke. “Deficiencies in serotonin can cause depression, food cravings and eating disorders, pain syndromes such as fibromyalgia, sleep disorders, panic attacks and hormonal imbalances.”

    Too much alcohol (no more than one drink per day for women! And if you’re dealing with a serious case of the saddies you may want to totally eliminate booze), foods high in saturated fats, and caffeine can also cause depression-related symptoms like insomnia, nervousness, jumpiness, lack of clear thinking, and mood swings.

    If your diet is based on convenience foods, your brain likely isn’t getting the kind of “happy” nutrients it needs for optimal mood. You’ll feel happier inside and out when you feed your brain by following these tips...

    1. Eating small, high-protein meals throughout the day.

    Eggs, dark-meat turkey, and wild-caught salmon are good options. Amino acids in protein-rich foods help produce the chemicals your brain needs for optimal balance. Supplements like dopamine, serotonin (5HTP), and GABA can help improve your mood, prevent whacky food cravings and improve your sleep patterns.

    Check with your doctor before incorporating neurotransmitters into your routine, especially if you're already on medication. 

    2. Making sure to get your omega 3s.

    We call these “mood food” for good reason – and not only do omega 3s support overall brain health but are especially important for managing inflammation, which is considered a player in depression. Omega 3s are also important for memory, heart health and beautiful skin. Since our bodies don’t make these special fats, we must get them in our diets.

    Try wild caught cold-water fish (especially salmon, mackerel, sardines, herring, cod & halibut), eggs (pastured and organic if possible), grass-fed beef, flaxseed, spirulina, hemp seed, chia seed, pumpkin seed.

    And if you’re not getting a variety of the above foods multiple times per week, (most people don’t) OmegAvail Marine is a great option for most folks.

    Insider tip: TeamCambiati loves DFH's Twice Daily Packets because they combine your multivitamin, calcium, magnesium and an omega 3 all in one tidy little packet.

    3. Loading up on leafy greens at every meal.

    Spinach, kale, cabbage, and romaine lettuce work well in salads. Try this spicy broccoli rabe or throw whatever’s in your fridge into a stir fry. Make a trusty green smoothie or bake some kale chips coated in a little olive oil. These nutrient-dense foods contain essential vitamins and minerals your brain needs to be happy. When in doubt… always go green!!

    4. Eating lots of fresh fruits and vegetables.

    Take a look at just about any fast food menu, and you’ll notice most of the options don’t include much in the way of fruits and vegetables. But your brain and body need the nutrients found in fruits and vegetables. That’s why health experts recommend half your plate at every meal should be loaded with fruits and vegetables. And of course, when time is tight - reach for your Reds and Greens!

    5. Enjoying a little dark chocolate.

    Key word? Dark. The milk chocolate found in most candy bars and ice creams contains a lot of sugar, saturated fat, and added calories. But 1 ounce of dark chocolate per day can help raise serotonin levels and improve your mood. We recommend looking for high quality chocolate with 70% cocoa or higher. 

    6. Getting regular exercise.

    You’ve heard the advice before. Aim to exercise 30 to 60 minutes a day. It’s a no-brainer as part of your plan to maintain a healthy weight or shed a few more pounds, but regular exercise is also an effective way to prevent and treat depression, according to a study published in the American Journal of Preventive Medicine. In the study, researchers looked at 25 different studies on physical activity and depression. And they found that even low levels of exercise like walking 30 minutes a day or even gardening, helped people beat the blues. Plus, getting some fresh air and a bit of sunshine is pretty much always a good idea.

    7. Drinking more water.

    Did you know? Your brain is made up of about 75 percent water. It’s an essential nutrient required for brain function, and the amount you drink has a direct impact on your mood, according to studies published in the British Medical Journal. Researchers found that even mild dehydration can have a negative impact on your mood. Aim to drink an estimated eight 8-ounce glasses of water a day, or about two liters.

    8. Taking a daily multivitamin.

    Without that perfect diet that’s nearly impossible to follow, we miss out on some of the essential vitamins, and nutrients the brain needs for us to feel happy-go-lucky. Deficiencies in essential fatty acids, B vitamins, vitamin C, and minerals like calcium, magnesium, potassium, iron, copper, and zinc, can all contribute to depression and issues with brain health. Eating a healthy diet and taking a daily multivitamin can help you feed your brain the right ingredients to help you feel better about getting out of bed. There are tons of multivitamin options on our online store, so let us know if you need some help in choosing the best one for you.

     

    If you think you might be suffering from depression, check in with your doctor about the right steps to take together.  

  • Got Arthritis? You Gotta Read This

    If you've been told by your doctor that you have arthritis, you (and over 50 million other Americans) are not alone.

    Many people believe that arthritic pain (or other health conditions) is an inevitable part of aging – but simply gettin’ long in the teeth doesn’t have to mean waking up and spending every moment in pain.

    We also want to share a very, very compelling story about a new shining star in our recommendations for osteoarthritis… (teaser: pain in his hands decreased 75% just by adding this one supplement and changing nothing else in his diet)

    Most people know the basics about arthritis – it's pain and swelling of the joints. But mainstream medical “wisdom” usually treats only the symptoms. Since arthritis is such a prevalent, widespread issue, we thought we’d focus on some food and lifestyle ways to address pain relief and inflammation at the root.

    Rather than just watching a fire destroy an entire building – what if you could put it out from inside? That sounds better – right? That’s what we’ll focus on… ways to cool the fire of inflammation associated with arthritis, and hopefully cool the internal flames that can cause terrible joint pain.

    The Basics:

    Arthritis can be caused or worsened by obesity, overuse of joints, regular use of NSAIDS, trauma, blood sugar issues/diabetes and/or age issues related to repair. If any of those apply to you, start there. Then we move onto Part Deux… Diet and Lifestyle (our GF bread and butter, if you will)

    What to Eat (and Not Eat)

    • Increase your intake of alkaline plant foods
      • Fruits, veggies, tofu, some nuts, seeds & legumes.
    • Decrease/avoid acid foods
      • Dairy, processed foods, SUGAR!!!, excess meat – except fish, which you should aim to get 3-4x per week
    • Try eliminating nightshades from your diet (nightshade vegetables include potatoes, eggplants, tomatoes and most peppers – including cayenne pepper, curry powder and paprika)
    • Juice greens (toss in some ginger and celery!) several times a day
      • Can’t afford a juicer? Try our go-to Easy Button PaleoGreens!
    • Get plenty of flavonoids in your diet – like berries, cherries, green tea, purple grapes (PaleoReds are an easy button! Arthroben also contains flavonoids – more on that below)
    • Make sure to incorporate tons of antioxidants into your daily diet (PGs, Reds, C+)
    • Eat foods with a high sulfur content, like cruciferous veggies, alliums (the garlic/onion family) and eggs (especially the yolks – look for pastured eggs if possible!).
    • Get on the Bone Broth train, stat!

     

    Arthroben

    And now onto the “shining star” we mentioned earlier. Bill T., the 84 year old father of one of our longtime clients was struggling with terrible pain in his hands. As an avid tennis player, being sidelined was especially frustrating for him.

    Our longtime client asked us if there was anything we could do for him – even though he refused to make any changes to his diet. Since we’re the amazing problem solvers that we are…. We said OF COURSE! and got him started on Arthroben. Just 40-50 days later, he reported (in his words) miraculous results.

    Arthroben for Arthritis in Hands and JointsHe reports his arthritis pain, which was especially bad in his hands, has decreased about 75%.  He’s back on top of his tennis game, and is now enjoying playing and back to beating his opponents again. Bill says that this is the ONLY thing he has done differently and he is “over the moon” with the results. 

    What’s so great about this stuff?

    First of all, it’s what’s known as a “medical food,” which is an FDA-regulated category of products intended for “dietary management” of a disease. Unlike drugs, all medical foods must be Generally Recognized as Safe (GRAS). They’re also typically not associated with negative side effects of pharmaceuticals.

    What does it do?

    • Reduces inflammation
    • It's a potent antioxidant for decreasing joint deterioration
    • Increases joint mobility, function, physical performance and mobility
    • Stimulates joint repair by providing the nutritional building blocks for cartilage and ligaments
    • Counteracts causes AND symptoms of cartilage degeneration, and improves total cartilage mass
    • It’s Effective and Safe – and can be used long term, unlike most other pain relievers out there
      • As effective as naproxen for knee OA
      • Increases mobility and function
      • Stimulates tissue repair
      • Gentle on the GI tract
      • Balanced inhibition of Cox-1, Cox-2, and 5-Lox pathways

    You can think of it as the "third generation" of pain relievers.

    AND... (can you believe there's MORE?)

    Skin experts will tell you that unfortunately (and unlike all the advertisements for anti-wrinkle creams we see out there), collagen isn't easily absorbed by the skin topically. But a great way to feed the skin collagen is - yep - from inside out.

    That's where Arthroben comes in. Arthroben is pure collagen peptides that nourish all collagen - including the skin - from the deepest levels. Repair collagen not just in your joints but also your skin! And we're not just telling you that Arthroben should "theoretically" help diminish fine lines and wrinkles while improving skin elasticity... we see it with our own eyes!

    Ladies (and gents) - everyone we have seen using Arthroben not only reports better joint mobility and less pain, but their skin also looks FANTASTIC! In fact, Team Cambiati's own Julia is even using it specifically for that purpose and is loving her results so far.

    More Supplements to Try 

    • ArthroSoothe Cream: contains glucosamine and chondroitin (building blocks for cartilage), MSM, and other healing compounds known for their healing effect. Great topical application for pain relief.
    • Above all, try to avoid NSAIDS and other OTC medicines, which inhibit cartilage repair and actually accelerate destruction. No thanks...  

    • Magnesium can also be very useful for pain management
      • MagneGel for topical use, or MagCitrate if you'd rather drink it. We also love MagCitrate before bedtime to help with the zzzz's, or after exercise to soothe sore muscles, or daily to help with regular BMs. (so versatile!)

    As always - if you have questions, please let us know! We're here to help. Call us today and see if you could be the one saying your pain decreased by 75%. 

  • Healthy Mom, Healthy Kids... and Help for Picky Eaters

    Healthy Mom, Healthy Kids…and How to Help Picky Eaters

    Do as I say, not as I do. You’ve probably heard of that kind of parenting style, and maybe you’ve even used implemented it yourself a time or two with your own finicky eaters. But the truth is, kids are incredibly aware. And regardless of what you tell them, they learn a lot from watching what you do. That includes everything from how you dress, talk, and treat other people, as well as what you eat.

    So if you want your kids to learn to eat healthy, guess what? It’s up to you to make that happen. And that’s going to be pretty hard to do if they see you eating a lot of junk and poo-pooing “healthier” stuff. If you indulge from time to time, no biggie. But if your kids think a food-like meal that comes with a toy (or covered in pepperoni and cheese and sliced, or battered and dipped in ketchup) is the norm, it’s a good indicator that your diet needs a little help.

    Develop Healthy Habits at Home

    Currently, an estimated one-third of all children and teens are overweight or obese. In a recent study published in the American Journal of Clinical Nutrition, researchers wanted to find out if fast food was the leading cause of the childhood obesity epidemic. In the three-year study, they followed nearly 4,500 children and tracked their eating habits.

    They found that fast food wasn’t the primary problem. Instead, they discovered overweight and obese children not only ate more fast food, they also ate more processed foods high in calories, fat, sugar, and sodium. They also found that they ate fewer fruits and vegetables than normal-weight kids.

    Pizza and macaroni and cheese dinners doesn’t suddenly become “not that bad” because it’s organic. If you’re somehow putting those in any other category than processed foods high in calories, fat and sodium – it’s time to talk about that river in Egypt. (And yes, the same goes for gluten-free versions of these foods) Not that they’re the worst options out there– but they’re certainly not ideal fuel. Think about how you feel when you don’t eat well…tired, grumpy, bloated (at least I do). If you don’t think this somehow doesn’t also apply to your kid – think again. It can take some time to shift these habits, but that’s ok. Commit to it and stay consistent. Rome wasn’t built in a day, and all that jazz.

    Did you know?

    Research suggests kids need to try something 8-10 times after initially rejecting it. Try the “one bite rule” (must eat at least one bite of everything on the plate) instead of the “clean the whole plate” policy to up your chances that in a few weeks, the spinach or broccoli (or hey, even kale!) won’t seem so foreign. Plus relaxing the rules a bit will keep the whole food experience from being stressful (for all parties involved) and probably encourage better communication along the way.

    Another way to keep things fun at mealtime – change the plate. Not just what’s on it, but how it’s arranged. We old folks like it when everything’s mushed up. Kids, not so much. Try distinct piles of different foods on the plate, make sure to get a variety of colors, or even try using cookie cutters or arranging foods into a heart or smiley face. Frozen veggies or fruits can be a fun way to change things up, too. Frozen peas are a winner!

    “If at first you don’t succeed...”

    Consistency will be a huge make-or-breaker in the whole project. “Treat eating” is ok once in a while, but remember it’s no longer a treat when you eat it every single night. If you only feed your kid pizza, chicken nuggets and salty, cheesy crackers… of course something fresh and green (or red, or orange, or purple, or…) looks weird at first. But remember that kids need to try new foods 8-10 times. Just keep at it. Or try new delivery methods – like blending it into a smoothie, or roasting a new veggie or blending it into a soup. Kids can be very sensitive to texture.

    I know it’s a scary thought when you’re tasked with teaching your kids to develop healthy eating habits that will literally shape the rest of their life. Fortunately, there are ways to help you and your kids enjoy healthy food.

    Be a Good Example

    Instead of the using the do-as-I-say-not-as-I-do routine to get your kids to eat healthy, make it a point to personally eat lots of fruits, vegetables, whole grains, and other healthy foods. If your kids aren’t on board yet, talk about what you’re eating and why you like it at meal time. Before long, your kids will be willing to giving it a try, and you’ll be healthier for setting the example.

    Think about how you broach the topic of new foods with them. If you say “you have to eat this broccoli!” it’s possible you’re setting them up to say “Ew, yuck. NO!” How about instead saying “Here’s some super yummy roasted broccoli I made.” Don’t assume they won’t like it. You know what they say about assuming…

    A rose by any other name… (might not actually smell as sweet)

    In a similar vein of setting yourself up for success with how you frame food choices… an interesting study looked at what happened when cafeterias changed the names of different veggie dishes. Names like “X-Ray vision carrots,” “Power Punch Broccoli” “Tiny Tasty Tree Tops” and “Silly Dilly Green Beans” translated to significantly more kids choosing those foods!

    “Researchers looked at food sales over two months in two neighboring NYC suburban schools. For the first month, both schools offered unnamed food items, while on the second month carrots, broccoli and green beans were given the more attractive names, only in one of the schools (the treatment school.) Of the 1,552 students involved 47.8% attended the treatment school. The results were outstanding: vegetable purchases went up by 99% in the treatment school, while in the other school vegetable sales declined by 16%!” (You can read more about that study here)

    Provide Healthy Options

    Improving your own diet by eating a variety of fruits and vegetables and other healthy foods is a good way to get more nutrients your body needs for best health. But that’s not going to convince your kids to start munching spinach and tomatoes.

    Kids have different value systems than we old fogies (I mean – adults). Healthy to a kid doesn’t rank so high on the priority scale. Most of ‘em think they’re near invincible but can feel limited by their size and ability. Instead of telling them to eat salad because it’s healthy – how about saying “it helps you grow tall and strong” or “it helps you kick the soccer ball harder.”

    Provide your kids with healthy options and offer a variety of foods at meal time. Then give them some control over what they’re eating. Homemade pizza (try a paleo crust with almond meal, eggs and olive oil!), tacos, and rice bowls are great for this approach. Give your kids options to add their own toppings like olives, avocado, tomatoes, pineapple, green peppers, etc.

    Better yet, take them with you to the store or farmer’s market beforehand and let them choose something that looks good to them. Older kids can even help in the prep work. Washing snap peas or setting the table can help set the scene for a more positive experience, too.

    Use Covert Tactics

    If you’ve already tried more traditional methods to get your kids to eat healthy, you may need to resort to covert tactics for a while.

    • Add berries, zucchini (if you skin it first they probably won’t know it’s there. Cucumber is a nice addition too!) to a smoothie.
    • Chop up broccoli into bits and cover it in a quesadilla. Use applesauce to replace half of the oil in recipes.
    • Add fat and/or salt. Yes, this is a serious suggestion. (just remember to scale it back later) Nutritional yeast, miso or tamari also help a lot.
    • Make muffins with bananas or shredded zucchini.
    • Load up your spaghetti sauce with a blended mix of finely chopped onion, grated carrots and zucchini. Some folks even use unflavored PaleoGreens in their tomato sauces! (We recommend adding it in later in the cooking process when it’s not going to be cooked too long or at too high of a heat)
    • You can even bake your own chips made from kale leaves or thinly sliced carrots and turnips.

    What are your best tips to getting your kids to eat healthier? Share in the comments below!

  • Rebecca's Road Warrior's Tips for a Great Vacation!

    No more need to worry about traveling throwing you off your game – we’ve got you covered. And not only the standard “eat this, not that” vacation guide – this is way more fun than that! Everything from the best floaties to where to buy the best travel sized make up samples to packing your own booze, and even some business travel tips too for good measure!

    Whether for work or play, spending any length of time living well out of a suitcase can be tricky. Team Cambiati’s own Rebecca used to travel 75% of the time for her job (that's a lot). We thought with summer nearly upon us, we’d share some of the best tips she discovered while earning her Road Warrior stripes. As you can probably imagine, she knows a thing or two about a thing or two...

    “As a former travel warrior and keynote speaker I've learned a few tricks along the way. Even if you don’t rack up the miles there are some great items in here to keep in your travel kit. You don’t need a ton of stuff, just the right stuff.”

    #1: Mess-free headphones I always need my headphones with me! But not just any headphones – good ones that don’t tangle in my purse. I was always the gal with a long cord wrapped around everything in her purse, frantically trying to untangle them without dropping about 1,000 other things in the process... until I found these. They’re great for listening to the movie on a plane, work in most phones, plus the retractable cord keeps you organized. No more tangled, scary mess in your purse! These are my favorite. 

    #2: 4-in-1 retractable car charger This is a must for any travel warrior. This is a wall charger and a car charger all in one handy package. It also has a retractable micro USB that you can keep just with your travel stuff so that you don’t ever have to worry about forgetting to pack a charger again (unless you have an iPhone in which case I would buy and extra universal cord and keep it in my travel items.) Having a car charger is bulky but lots or rental cars don’t have the USB chargers yet so it comes in really handy!

    #3: The best jewelry organizer I know - this isn't the most attractive jewelry case out there, but it keeps everything organized! Little compartments for different items and it doesn't take up a lot of space. I never take a trip without it and often give them as gifts.

    #4: If traveling for business, the best presentation pointer Whether you are a keynote speaker or not it is always great to be the person in the room with a pointer that works on any computer with just connecting the USB drive. You never know when you can be the hero for someone else or when you are going to go up to present and the batteries die on someone else’s pointer. Never get caught off guard and be ready to look professional at any meeting or presentation. This is my favorite one.

    #5: Bring the right accessories No, I'm not talking about purses and shoes. Allow me to elaborate...

    My boyfriend and I always pack an extra suitcase for our floaties, booze, picnic accessories... It saves us a ton of time and money, plus we can hit the ground running when we arrive, and don’t waste any time looking for what we need. This is my absolute favorite floatie - I highly, highly recommend it. (just don't forget the pump!)

    For our picnic stuff I always pack disposable bags, cutlery, one sharp knife (don’t leave that in the carry on) and plates so that we can enjoy picnics. The trip will be less expensive and you won’t come home feeling like you've ruined all of your hard work. Call us and we will happily save a free cooler bag for you, including as many ice packs as you can carry!

    Plus, having picnic gear and eating our own breakfast and/or lunch means we can see more of wherever we are (not just the interior decorating at all the restaurants in town). Yes, nice meals in a restaurant are great, but eating out every meal takes a lot of time we could be out doing something more fun. Having a few picnic meals -either outside in a nice setting like a park or even just in our room or on the balcony - is one of our go-tos for a successful vacay.

    PaleoBars are wonderful for a clean mini-meal on the fly, whether traveling near or far. Jerky’s great too – stop by our office for grass fed, paleo beef or chicken options.

    While I'm away from home, I do my best to keep up with what works. I know that a good breakfast is crucial for my day - I love my PaleoMeal DF shakes so I sometimes bring powder portioned out in little baggies, then add liquid and shake it up in my blender bottle. And of course I bring my PaleoGreens so I feel just as good on vacation as I do at home.

    I don't want to go off the rails simply because my geography changes. Continuing with routine (no matter where you're waking up) means fewer needless decisions, and more energy for the important decisions that can make or break you. If I eat well for breakfast and lunch, it's not such a big deal to have a nice dinner out.

    I also like to make my own drinks and I often pack my own alcohol because it is so much less expensive and I can make drinks upon arrival. Have you heard of Wine Diapers? (awesome name) They're great to pack booze in your bag, or if you buy wine on your trip and want to bring it home safe.

    For my upcoming trip to St Martin, I'm even bringing pre-portioned C+BioFizz and Xylitol (and of course my own tequila) for our delicious CambiatiClean-ish Margarita!  Every hotel has an ice machine and glasses for you to use – so use 'em! And this goes without saying, but do not forget your Detox Support Packs if you’ll need them. Be a good friend and throw in a few extra packs for your travel companions, too.

    And to make sure you enjoy as much time possible, you know - enjoying your vacation - the easiest packing and unpacking you will ever experience is with this gadget. It's especially amazing if you are doing a multi-location trip. Travel shelves that just go in and out of your suitcase - awesome.

    My favorite facial care company also makes sample sizes which are really convenient. You can order them and keep them packed for the next time you travel.

    Speaking of staying on your regular schedule when you’re away from homeDon't let unfamiliar surroundings throw off your digestive tract. Keep things running smoothly with ColonRx. 

    Bringing your supplies with you doesn’t have to be heavy or take a ton of space in your luggage. Get little containers (we found these at the Container Store) and then relax knowing you’ll have supplies if needed. Throw some jerky or a few bars into your bag for the plane ride and boom – you’re done!

     

    Travel Care Kit

     

     

     

     

    Share your best Road Warrior tips in the comments!

  • 3 Tips to Lose the Baby Weight

    3 Tips to Lose the Baby Weight

     

    When you were expecting, the baby bump made you happy. That visible reminder that your bundle of love was on the way was one of the many joys of being pregnant. But now it’s been a few months (or more) since the little one arrived and the added weight you gained during pregnancy isn’t exactly the highlight of your day.

    If you’re struggling to dropping the baby weight, you’re not alone. An estimated 25 percent of new moms still struggle to lose their pregnancy weight a year after delivery, according to a post-pregnancy study on new moms published in the journal Diabetes Care.

    But this isn't all bad news! That also means 75 percent of new moms manage to get back to their pre-pregnancy weight within a year – so there’s hope! And we’ll help you get back to where you were (or beyond!).

    Trying to lose weight when you’ve got a newborn to take care of along with all the other demands in your life like family, work, school, and time to yourself (you need to unplug, relax, and take care of yourself too!) can be a challenge, to say the least. But it’s not impossible.

    Focus on these 3 simple (but powerful) tips. Make them a regular part of your life, and you’ll start to tip the scale in the right direction...

     

    #1: Sleep more. Go ahead, roll your eyes. You would if you could, right? How can you possibly get more sleep when you’re up every hour with the baby? Try to adjust your schedule so you can sleep or at least catch a few minutes of a nap when the baby is sleeping. That might mean leaving the dishes and laundry until later, but that's ok. Sleep is an essential part of weight loss. If you want to lose the baby weight – you have to sleep. 

    In a perfect world, 7-8 hours of sleep would be ideal. That may not be possible with a newborn, but making that your goal can help you shed some of your baby weight.Many studies, including one recently published in the journal Sleep, have found that lack of sleep interferes with your metabolism and hormones associated with weight management (and the hormones that regulate your appetite, so you'll be hungry, craving junk food and exhausted. No bueno).

    #2: Eat more fruits and vegetables. You’ve spent the last nine months doing your best to eat healthy foods to help your baby grow and develop into the adorable little monster angel they are today. But it's still just as important to continue your healthy diet. While you might be tempted to go with fast and easy foods to cut down on prep time in the kitchen, convenience foods aren’t going to help you lose weight (or set a good example for your mini me).

    Take a look at the Healthy Eating Plate by Harvard University or Choose My Plate by the U.S. Department of Agriculture, and you’ll see that half your plate should be filled with fruits and vegetables at every meal. (Not to mention it’s one of our favorite principles to hammer into your head during the CambiatiCleanse)

    Want to set yourself up for fewer broccoli-induced tears down the road? Start now by making good example yourself. Feed your kid mac 'n cheese, pizza and chicken nuggets and of course you'll struggle with them later over eating "healthy." But why teach them now that healthy is different than fun and tasty? If you need some reminding yourself (it's ok!), come back for a class, check out our Pinterest boards - or just give us a call and we'll chat with you about some recipe ideas.

    Plus, start the balanced diet early on and your kid will grow up with a lower chance of developing Diabesity (that's not a typo – it's the combination of Diabetes + Obesity sadly so common in the US today). So eat your veggies, and lots of ‘em! When time is tight (like every day) we rely on our trusty PaleoGreens. Kids of any age like them with Reds and C+ mixed in, too! 

    Need more convincing? Fruits and vegetables are loaded with the vitamins, minerals, and nutrients you and your baby need. They’re high in antioxidants that help prevent many chronic diseases. Plus they’re high in fiber (fiber helps you stay full longer) and low in calories. That's part of the not-so-secret recipe to losing weight without starving yourself and hating life (not to mention being a real pain in the .... while you do it).

    For more energy the natural way, supplements like Carnitine, B vitamins, a multivitamin, and omega-3 fatty acids can also help you get the nutrients you need to lose weight and have more energy (plus they'll give you a natural mood boost and fewer frown lines). Now that's what we call a win-win-win!

    #3: Exercise. It’s part of that “take care of yourself” advice we mentioned earlier. And in addition to eating a healthy diet, it’s a huge boost to any weight loss program. Talk to your partner about your needs, and find a time that works for you to sneak out of the house for a 30-minute workout. Or workout at home and follow along with an exercise video (feel strapped for cash? There are tons of free ones on YouTube or OnDemand). Yes, you'll burn calories by walking, jogging, running, or engaging in other forms of activity that can help you lose weight -- but that’s not the only benefit. In a National Institutes of Health study, researchers found that exercise also helps reduce stress, improve your mood, and help you feel happier. 

    Remember: You can do this. Make an effort to adopt these three lifestyle behaviors, and you’ll be on your way to saying buh-bye to the weight you gained when you were pregnant.

    Want to get back there even faster? Sign up for a CambiatiCleanse now for added support, accountability – not to mention we have proven 100% success when participants attend all 5 classes.

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