Stay Inside Your Circle of Influence

Stay Inside Your Circle of Influence

by | Peak Sante


I have been hearing from a LOT of people about how they are feeling extra stressed and strangely “emotional” over the past few weeks. For example, little things they would have normally shrugged off seem to be causing more stress and frustration than usual.

Can you relate?

The stress of it all is adding up fast. I wanted to share a quick list on simple things you can do to reduce your stress! In my new e-book, the At Home Survival Kit, I mentioned something from Stephen R. Covey’s book, The 7 Habits of Highly Successful People.

When you focus on the things outside of your control (like what’s happening in the world outside your house over the past couple months!), you are in REACTION mode. That is not a fun place to be. It’s like you’re waiting for the next big problem to hit, so you are always on alert.

But when you shift your focus to the things you CAN control (like your daily habits, how you treat others, your immediate surroundings and your actions) – you move into a PROACTIVE mode. (this is called your Circle of Influence.)

Staying in your “circle of influence” will help you alleviate so much stress!

Now, obviously if you’re feeling seriously stressed and anxious, you should talk to a professional for some guidance.

Here’s a quick action plan to help you stay inside your Circle of Influence:

  • Stressed? If you’re feeling stressed, move yourself PHYSICALLY out of your environment. Don’t sit there watching the news or staring at your devices. Go for a walk, listen to music, workout, or meditate.
  • Clear Your Mind. With all of the chaos, disorder and uncertainty, more than ever you need to be still, clear your mind, and think for YOURSELF. Meditate, pray, breathe, do whatever works for you, but spend some time in silence daily and breathe. (minimum of 5 minutes).
  • WORKOUT. At LEAST 3-5 times a week. Enough said! Get outside for a walk or run, or catch one of the LIVE classes if you are in the Essentials for Peak Wellness Membership Group, or check out the evening yoga class I posted in my “Natural Solutions for Peak Wellness” FREE Facebook Group. Just get up or out and move!
  • Media Detox: There’s a big difference between being informed and over-consuming the news. Be mindful of the amount of time you’re watching it. Learn what you need, and then shut it down.
  • Gratitude: First thing in the morning and last thing before bed.
  • Morning Ritual: Don’t skip it. Make sure you start your day with something that sets your day up for success!
  • Get INSPIRED: Read books, watch inspiring videos, listen to podcasts, call people you love … do whatever you need to do to stay in a positive state. Remember- you can’t pour from an empty cup!

Stay Healthy!

 

 

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Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity – Part 5

Gut Health and Immunity – Part 5

by | Peak Sante

Have you lost sleep over the past several weeks? A lot of people have – with all the uncertainty in the world with coronavirus concerns and everything related to it, it definitely can take a toll!

Today’s email topic has sleep tips for you – all tied in with something else that plays a big role in your health.

It’s your gut … surprise, surprise, and it has a complicated relationship with the quality of your sleep.

(Quick catch-up: Your gut is home to trillions of bacteria. Keeping the population of your “microbiome” in balance helps support your health & wellness, from your mood and brain to your heart and digestion!)

Sleep is a two-way street when it comes to gut health.

What happens in your microbiome affects your sleep … but also, the quality and quantity of sleep you get affects your gut!

Scientists are learning more about this all the time, but one big reason your gut impacts your sleep quality has to do with your HORMONES.

So many of your hormones are either produced in your gut or the result of other things that happen there …

  • and that includes melatonin, a hormone that plays a big role in your sleep-wake cycle!
  • Plus, two of your main “feel-good” hormones – serotonin and dopamine – are also involved with your gut!

So … if your microbiome is out of balance because of a poor diet, antibiotics (which can kill good bacteria), or stress, it can affect your sleep.

And likewise, if you’re not sleeping enough or are tossing and turning all night because of stress or a hectic schedule, it can lower the number of your good bacteria.

This is all the more reason to make sure you actually SCHEDULE enough time each night for sleep.

Burning the candle at both ends by cutting back on sleep can mean your gut health takes a hit!

I for one am personally guilty of this!  I am a night howl… and getting this non-negotiable for leading a healthy and happy life is my biggest wellness challenges!

If falling asleep is a struggle for you, it can be helpful to create an evening routine you do every night. This will help you wind down and RELAX before bed – and signal your body it’s time to go to sleep.

I use the sleep APP on my Smart Phone to send me a reminder of when it’s time to start winding down whatever I am doing and start moving towards my bedtime routine.

Do you see how everything we do is all interconnected? Diet, sleep, exercise … it ALL plays a role. It’s pretty amazing if you stop to think about it.

So: definitely make a plan to improve your sleep if that’s a problem for you – exercise, don’t eat too much before bed, create that evening routine, etc.

Sleep tight!

 

 

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What RECENT research says about low-carb diets!

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In the News Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.” This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years.  Results...

Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

How Exercise Impacts Gut Health – Part 4

How Exercise Impacts Gut Health – Part 4

by | General Health, Peak Sante

You already know that exercise is good for you, right? It’s proof that everything is related when it comes to a healthy lifestyle!

Exercise boosts your immune system, which is more important than ever right now, cuts your stress, and is good for your sleep, your mood, your muscles, your heart, etc… etc…

Well … we can’t forget the countless ways it’s also good for your gut! And your gut works to help all of those processes too.

It all goes together! In keeping with our gut theme this month, I’ve got some tips for you!

We’ve heard for years that getting some light exercise, like a walk,  right after you eat is good for you. 

Not only does it help food move through your stomach as much as 30% faster, it helps balance your blood sugar. And because it keeps your digestive system moving along, you’ll likely be more “regular” in the bathroom.

But there’s even more…

Exercise also helps you build up more good bacteria in your gut. Not only do you have MORE good bacteria, but more different TYPES of bacteria! 

This is important in keeping a balanced and healthy digestive system. As I’ve mentioned over the past couple weeks, a big part of your immune system is in your gut.

Researchers at the University of Illinois tested the microbiomes of adults who didn’t exercise regularly, and then put them through an exercise routine that had them doing 30-60 minutes of cardio 3 times a week.

After 6 weeks, the study participants had MORE good bacteria in their gut! 

In particular, they had more microbes that help produce short-chain fatty acids, which reduces the risk of inflammatory diseases, obesity, type 2 diabetes and heart disease.

Pretty cool, right?

What happened when they STOPPED their exercise routine?! 

Well their gut microbiomes went back to their old, pre-exercise condition.

That’s even more reason to make regular, planned exercise part of your daily routine!

Here’s the takeaway:

Make time for exercise! Finding a way to stay consistent with your workouts can make such a difference for your long-term well-being and health!

It doesn’t have to be anything elaborate – when you can’t squeeze in a regular workout, make it a priority to go outside for a brisk walk! This will also help you make exercise a habit, which over time will make it even easier to stick with your routine.

Wellness is a lifestyle choice – one that pays off with more vibrant energy and resilience!

References: 

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

What RECENT research says about low-carb diets!

What RECENT research says about low-carb diets!

In the News Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.” This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years.  Results...

Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity – Part 3

Gut Health and Immunity – Part 3

by | Peak Sante

Let’s talk about your secret “second brain” that no one talks about and why your mood isn’t all “in your head”!

Has the coronavirus pandemic made you feel nervous, worried, or on edge?

You might have had an uneasy feeling in your belly over it – and that’s because a big part of your stress response happens inside your gut. And it actually can impact your health and wellness!  

We are going to talk about the Gut-Brain Axis and it’s impact on stress, mood, and health. Today’s focus is on your secret “second brain” no one talks about.

That stress response comes from your secret “second brain” that resides in your digestive tract. It’s called your enteric nervous system.

It’s made up of layers of cells (more than 100 million of them) that line your gastrointestinal tract, all the way from your esophagus to your rectum. 

And what you eat can have a BIG impact on this entire system, and so can stress.

Your “secret brain” communicates directly back-and-forth with the brain in your head through the “gut-brain axis.” 

This axis is an incredibly complex system involving hormones, nerves, body fluids, your immune system and more.

And here’s where it gets interesting …90% of the communication goes from your gut TO YOUR brain, and only 10% from your brain to your gut.

Researchers are looking into how imbalances or irritations in your gut lining and microbiome affect not only your brain, but your overall health. 

Your gut has around 100 trillion bacteria – and there are more than 1,000 known strains. 

But only a handful or two of those strains make up most of the population of a healthy gut. 

When these bacteria get out of balance, it can throw more than just your gut out of whack. Some of the things that affect that balance are:

  • poor dietary habits
  • some medications including antibiotics,
  • stress
  • toxins

It can also make you MOODY!

That’s because your gut produces neurotransmitters like serotonin and dopamine, which have a huge impact on your mood.

And way more important than mood …

There are some known links between gut issues and autism, as well as anxiety and depression, but scientists are looking more into this and so much more. 

Another example – irritable bowel syndrome (IBS) is super common, with way too many sufferers! 

IBS is actually considered a gut-brain disorder, by many medical experts, because not only does it affect your gastrointestinal tract, it’s associated with depression, anxiety, and imbalances in the gut microbiome.

So … what can you do to keep your “secret brain” system happy – even if you’re feeling stressed with all the unknowns in the world right now?

Do your best to live a gut-friendly lifestyle!

  • Cut back on (or eliminate!) sugar and processed foods
  • Eat fiber and probiotic-rich/fermented foods
  • De-stress!
  • Get regular exercise 
  • Get 7-8 hours of sleep at night

And if you have serious or chronic gut issues, definitely check in with your doctor.

If you’re even THINKING about making some changes in your life, wouldn’t that be worth at least a conversation? 

If you’re still reading this email, that means your gut health is important to you! I encourage you to consider joining the Essentials for Peak Wellness Membership Program.  Last week I announced that we are going to be doing a Sugar Reboot (starting this week) and Spring Cleanse (starting in 2 weeks) together over the next month.

To learn more or sign up, go to: Essentials for Peak Wellness

or send me an email you’d like to hop on a call where I can answer any questions you may have!

Stay safe and have an amazing day!

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

What RECENT research says about low-carb diets!

What RECENT research says about low-carb diets!

In the News Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.” This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years.  Results...

Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity, Part 2

Gut Health and Immunity, Part 2

by | Peak Sante

The other day I sent you an email about why your gut is SO important to your health because it impacts everything from your digestion, to your immune resilience, to your brain, to your heart and even your mood!

And in the wake of the corona pandemic, it’s even more important than ever to focus on your everyday wellness routine – and that includes your diet and your gut health!

Today I want to dive in a little deeper and explain exactly why it’s so important to eat REAL, WHOLE foods & why SUGAR and PROCESSED FOODS are BAD for your gut!

What was the last thing that you ate?

Here’s a fun question…

  • Will what you ate help feed the “good” bacteria in your gut?
  • …Or the “bad” bacteria that lives in there?

So many times we just focus on how what we eat affects our weight.

But there’s SO MUCH MORE at work here! And it’s all interconnected.

The “good” bacteria that live inside your gut need to eat, just like you do.

They love to nibble on insoluble fibers (aka “prebiotics”) that are tough enough to survive the trip through your stomach.

Meanwhile, the “bad” bacteria inside your gut thrive in a low-fiber environment with sugars, processed foods and grains, additives, artificial sweeteners, preservatives, and fillers.

Experts theorize that when there’s not enough food for your good bacteria, they physically starve.

This gives the bad bacteria a chance to get a foothold, which can cause some major problems.

It all hinges on the lining of your gut.

This lining is actually a super important part of your immune system, because it forms a barrier between the food you eat and the rest of your body.

When this lining becomes too permeable (when the bad bacteria begin to take over) …  Toxins, bacteria, and even partially digested foods can “leak out” of your digestive system and make their way into your bloodstream. (this is called Leaky Gut!)

This can lead to inflammation and even trigger an immune system response. And you definitely don’t want that!

Over time, this can cause a whole host of problems like :

  • chronic fatigue syndrome,
  • migraines,
  • auto-immune diseases,
  • skin conditions,
  • and more.

This is why we always talk about eating whole, “clean” foods. Because when your gut is happy, it makes the rest of your body happy.

Like I mentioned earlier, the key to a healthy gut microbiome is BALANCE And this balance includes:

  • exercise,
  • sleep,
  • diet,
  • stress mastery,
  • and more.

Now more than ever, balance is SO IMPORTANT to keeping you (and the people you care for!) healthy and strong.

If you’re ready to make a change in your wellness routine, creating balance is the thing to do.

Need help with achieving that balance…

Be sure to check out the Essentials for Peak Wellness Monthly Membership for lots of LIVE fitness classes, Meditations, Lunch & Learn Coaching Sessions, and Q&A’s, where there we will work on these core things to create balance in your gut and body.

Learn more about the Essentials for Peak Wellness Membership

Get on board before Friday to take advantage of the BONUS 1-1 Session.

Have an amazing day focusing on your gut health!

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

What RECENT research says about low-carb diets!

What RECENT research says about low-carb diets!

In the News Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.” This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years.  Results...

Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity – Part 1

Gut Health and Immunity – Part 1

by | General Health, Peak Sante

There has been a LOT of buzz about “gut health” lately … and for a very good reason.

Your gut health doesn’t affect just your digestion (although that’s super important) … but also your heart, your brain, your immune system, and even your mood.

And with a global pandemic happening, it seems like a good time to focus even more on our overall wellness!

You have about 100 trillion (!!!) microbes living in your gut right now. And there are about 1,000 different species of known gut bacteria.

Fun Fact #1:

If you were to weigh all the bacteria in your gut, they would weigh over 4 lbs (2 kg))!

Some of these bacteria are your personal army of helpers, digesting your food, making energy, and keeping your immune system strong.  These are good!

And others are not-so-good, linked with digestive upset, inflammation, obesity, and even conditions like cardiovascular disease, diabetes, and asthma.

As you can imagine, you want to make sure your gut stays in balance, with more of the good guys than the bad guys!

YOU have the power to do just that with your food and lifestyle choices!

But now for fun fact #2 …

your individual gut microbiome is like your fingerprint.

No one else’s is exactly the same.

All of us share about one-third of the same microbiota makeup – but two-thirds of your microbiota “fingerprint” are unique to YOU!

Even though we all have our own unique gut microbiome, the basic guidelines for keeping it in balance work for nearly everyone!

I’m going to be sharing more info about all of this in the coming weeks, but here’s a quick gut health checklist to get you started:

  • Make sure you’re getting enough fiber, including insoluble fiber. These fibers are what the good bacteria in your small intestine like to feed on.
  • Eat fermented foods like yogurt and sauerkraut, because they contain healthy bacteria that can replenish your gut microbiome. This is especially true if you have taken antibiotics, which can affect the balance of your gut bacteria.
  • Avoid processed foods and sugar. The bad-guy bacteria like to feed on these!
  • Cut stress. Meditate, journal, go outside for some fresh air.  There’s a direct connection (your vagus nerve) between your brain and your gut, each affecting the other!
  • Get regular exercise. The more active you are, the happier your gut microbiome is!
  • Get enough sleep. When your sleep is disrupted, so are the good bacteria in your microbiome. And vice versa!

It’s amazing how everything works together, isn’t it?

Speaking of working together …

Stay tuned as I am test running an amazing new program this week with one of my corporate clients (meaning the employees in a particular organization Peak Santé provides in-house health, fitness, and wellness services to).

If all goes well (fingers crossed!) we will be opening the program up to you as well!  We need to keep focusing our health, fitness, and well-being during this time, and always…

Keep an eye on your inbox for more information to come!

Now more than ever it’s a good time to DIG IN and stay focused on our health!

Committed to your health & well-being,

Christina Della Rocca

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

What RECENT research says about low-carb diets!

What RECENT research says about low-carb diets!

In the News Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.” This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years.  Results...

Conseils pour les sensibilités alimentaire

Conseils pour les sensibilités alimentaire

Bonjour, Christina Fr! Voici votre condensé hebdomadaire de nouvelles sur la santé, de conseils et d'idées pour vous permettre de toujours progresser vers votre niveau optimal de santé, de conditionnement physique, de bien-être et d'abondance. Bonne lecture !  Dans...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.