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Tara Rayburg

12 Ways to Detox for Spring!

Most of us love this time of year. The days get longer, we start to see more sunshine (hopefully), and it feels like a time of new beginnings. A time where we want to come out of the hibernation of winter with a little “Spring” in our step if you will. We feel like moving again, want to get some weight off with summer around the corner, and generally just want to feel healthy.

It’s kinda like a New Year’s Resolution – we decide it’s time to “Detox,” and perhaps sign up for a quick fix, a cleanse, or a “short-term thing.” Now a well placed, guided-juice cleanse or detox can have its value for sure depending on your health status. But what if there are other ways to detox your body and life that have lasting change?

Here are just some high-level suggestions to try out and get started (don’t get overwhelmed, you can just pick one or two):

  1. Detox some stress from your life. Meditate! Yep that again…Keep it simple. This does not have to be on a Mountain in Tibet. The easiest is to find a meditation app like Calm.  You can select even 5 minutes to begin or end your day. Or check out your local yoga studio, they may offer classes and yoga itself is moving meditation.
  2. Detox your food. This is a BIG one.  Instead of worrying about some cleanse, how about checking that you’re eating real whole foods? Why not challenge yourself to see how you feel if you eat nothing processed for 7 days? Or go crazy and try a whole month! Read labels. The ingredients should be food and NOT something you can’t pronounce or never heard of. This may mean you have to cook and prepare your foods (Don’t panic). Make shopping lists and be strategic. This can truly alter your long-term health in the best way. This sounds like a much less crazier plan than drinking cayenne pepper mixed with honey 🙁
  3. Get rid of the artificial sweeteners. There are lots of natural options these days.
  4. Add celery juice to your morning or another green juice at some point during the day (always on an empty stomach) or a smoothie if you prefer.
  5. Add a salad to one meal a day or an extra veggie
  6. Eat the rainbow! Lots of color in our veggies.
  7. Drink water! If you need flavor try some lemon or lime. Check out that coffee creamer. Long list of ingredients? Ditch it altogether or try a coconut milk or non dairy creamer with as minimal ingredients as possible. Oh and the alcohol? Minimize or try getting rid of that too. Relax! It’s short term, but you would be amazed at how much clearer your mind and even skin could be.
  8. Ditch sugar. Not sugars from fruit, but you know, the kind that sneaks in everywhere else. A few squares of dark chocolate 70% cacao or above are fine.
  9. Suspect food sensitivities? Pick that one thing you know is causing inflammation and cut it out. Just try it. Gluten? Dairy?
  10. Find movement you will actually do! Try yoga, walking, dancing, playing basketball, or a group fitness class.
  11. Practice good sleep habits: cool room, no devices for an hour before, no food or drink right before bed, make the room as dark as possible, and my fav…add some white noise.
  12. Detox from your devices for a couple of hours or even a whole day or weekend!

One, two or all, can certainly be major steps to detoxing things you just don’t need in your life. Stress, foods, and technology cause inflammation in our bodies. Why not pick some things to keep for a lifetime instead of a few days?

You totally got this!
Tara Rayburg
Holistic Nutrition and Wellness Coach

Contact Tara today for a free wellness consultation! Together, we will discuss a program that may be right for you.

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eTalkTherapy - Health and Wellness Holistic Nutrition CoachingAbout the author: Tara Rayburg is a Holistic Nutrition and Integrative Wellness Coach. Her devotion to healing with a healthy lifestyle was born from having to take her health back into her own hands for her own illnesses many years ago. She works with each individual on their unique health needs and supports you on accountability and support with food, improving energy, movement, and stress relief.

eTalkTherapy - Health and Nutrition Coaching
Tara Rayburg

What is a Health Coach and how can they help improve your life?

This term gets thrown around a lot and there can be a variety of types of Health Coaches with different areas of expertise. However, the Institute for Integrative Nutrition defines a Health Coach as:

A Health Coach is a wellness professional who works with clients one-on-one or in group settings to help them achieve their personal wellness goals including weight loss, boosting energy, or sleeping better.  It doesn’t stop there, though. Health Coaches act as a supportive mentor and guide to help their clients discover which foods and lifestyle makes them feel best. Coaches are accountability partners and even friends who give an unbiased approach to their clients and empower them to live the lives they love.”

That last line says it all, we teach you how to take the power back into your own hands. Too often those of us who struggle with any type of health issue want someone or something to “fix” us. Most of us Health Coaches know that feeling all too well.  We search for that thing outside of us. The truth is…only you can heal your body. Only you can feel what’s right for you. It’s a Health Coaches job to help support you in finding those tools and ultimately connect you with trusting yourself and your body again. To trust that your body is working FOR you, not against you. Health Coaches take a “wholistic” approach to your program and journey.

Does any of this sound familiar?

  1. Perhaps you are at point where managing exercise and nutrition seem out of reach. A Health Coach should meet you where you are and guide you to feel better in your body and life in long term sustainable ways. You don’t have to face this alone or change everything at once to move forward.

  2. You get started on new wellness goals and get stuck on triggers and blocks that prevent you from moving forward. This is usually the time people stop and revert to their old habits. There are actually numerous psychological roadblocks to keeping us stuck. So it’s not really about willpower. A good Health Coach works with you on these and keeps you on track with your goals and accountable as well as adapts to any changes you may need to make.

  3. You struggle with chronic or sometimes overwhelming health conditions. Have you been trying to figure out your options here? Even told there are no solutions or options left or you just have to “live with it”? No matter what you struggle with: chronic disease, widespread inflammation, weight issues, digestive issues or anxiety and depression (just to name a few), Health Coaches strive to help navigate this confusing world and work to find the root of the issues, rather than just treating symptoms. You can start to feel better with even the simplest of changes and of course we work with any other practitioners you work with and their recommendations.

  4. You’re sick of wasting money on ineffective plans or treatments and find it difficult to stay motivated. Most of us have signed up for online diet plans (and how many are there?), started fitness programs or challenges, bought a multitude of expensive supplements, or tried ineffective medications. Only to hit a wall when life happens and we give up on the diet, put those DVDs back on the shelf, quit going to the gym, or search for the next best thing.

  5. Typically the biggest roadblock people face? Time. We all have the same 24 hours in a day as they say. But most of us lead busy, full lives. And sure you absolutely need to prioritize health as number one because in order to be there for others, we want to be our best selves. A Health Coach gives you back some of your time trying to figure out what works for you. We keep up on the latest in health and wellness and we work together to see what works and what doesn’t.

With more people than ever before suffering with burnout, digestive disorders, autoimmune, and just overall inflammation, etc., it’s imperative to have the support to move toward finding that power within. To feel your best self. To thrive, not just survive.

Find that someone who has your back. I’m here to support you.

You’ve got this!
Tara Rayburg
Holistic Nutrition and Wellness Coach

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Christy Gualtieri

5 Great Reads for Winter

by Christy Gualtieri

In a few days we’ll be celebrating the arrival of 2019, but the end of the year offers a great opportunity to hunker down, find a few moments of peace and quiet, and lose ourselves in a really good book or two. Reading is one of life’s greatest pleasures and can (and should!) be enjoyed year-round, but in case you’re in need of some recommendations, here are five of my favorite reads for this early Winter season.

One More Thing: Stories and Other Stories by B.J. Novak

If you’re caught up in the stress of the hustling and bustling of the season, take a few minutes to grab B.J. Novak’s hilarious set of short (some are very, very short) stories. These tales are laugh-out-loud funny and will keep you chuckling as you remember them while you wait in an hour-long line to mail out gifts from the post office. Whether it’s a thoroughly-embarrassed hare challenging his nemesis, the tortoise, to a rematch race; a middle-school boy who finds out his rightful place in a sugar-cereal dynasty; or a Tony Robbins fanatic who will stop at nothing to make her fantasies a reality, you’ll bound to find a favorite.  And the shortest stories are easy to read in between moments of holiday insanity – definitely a plus!

The Book Thief by Markus Zusak

Originally marketed to young adults – but great for readers of any older age – this thought-provoking, utterly dazzling work examines the importance of reading and literature as an unmeasurable gift to those who are suffering.  The novel takes place in Nazi Germany and is narrated by Death (who, needless to say, has seen a lot of terrible things); he tells the story of a young girl who clings desperately to the life that reading gives her – even as she goes so far as thievery to obtain it.  It’s best paired with a warm blanket on the couch and an endless supply of a hot drink as you read!

The Legend of Sleepy Hollow by Washington Irving

This is a favorite that I read every October; and although Halloween has come and gone, it still fits.  Fall in love, just as Ichabod Crane did, with the drowsy beauty of Tarry Town and its magical inhabitants, and shiver delightfully as you hear the story of the Headless Horseman.  The story itself is quite short, and makes for sumptuous reading. It bears little resemblance to the fantastical Tim Burton movie, but it’s a lot of fun just the same.

Lincoln in the Bardo by George Saunders

An innovative take on President Lincoln’s life, this novel places its focus on Lincoln’s young son, who died at a young age of an illness, and his time in the “Bardo,” the space in time many Buddhists believe exists after death but before being reborn. Told by a fascinating cast of characters, it’s dark enough to keep you interested but peppered throughout with moments of levity – and gives you a lot to think about in those moments of time you have to yourself during the holiday crunch.

Wintering by Kate Moses

Another book that aims for a biographical touch, Wintering focuses on the life of American poet Sylvia Plath and the few years before her death at age 32.  Weaving through different time periods, the reader gains a sense of the frustration, loneliness, and sometimes despair of the anguished writer and her troubled marriage to English poet Ted Hughes; but the writing itself is intensely beautiful and razor-sharp, perfect for immersing yourself in during long wintry nights.

Check them out at your local library, see if you can catch a deal at your favorite book retailer, or ask a friend to borrow their copy! Happy reading!

Until next time, be well!
Christy

 

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Christy Gualtieri

In Defense of Kevin McAllister’s Mother

Warning! Spoilers ahead for the plot of “Home Alone”… which was released in 1990.  If you’ve managed to go this long without hearing how this movie ends and you think you’ll be upset reading about it…well, I wouldn’t read ahead!

My son loves the first Home Alone movie. This is his second year watching it, and I love to see him absolutely doubled over, laughing at Kevin’s elaborately planned house of terrors for his enemies. I’ve loved the movie since I was a kid, and it’s a lot of fun watching the next generation enjoy it, too.

One thing that has stuck out at me over the last few years is how much I’ve identified with Kevin’s mother, Kate. She realizes, mid-flight to Paris from Chicago that she’s left her son behind, and is absolutely determined to do whatever it takes to get back to him. With no sleep, no comfort, plenty of time on airplanes, and a hitched ride with Midwestern polka players in a rental truck, she finally gets home to him. The film is, of course, mostly about Kevin and his preternatural survival skills – but in a very real way, it’s also about his mother’s journey.

Since I’ve become a mother, I’ve cried every time I watch the film when they’re finally reunited. Because I get it: even though Kate endured days of intense anguish and physical discomfort, Kevin is too young to realize it. He just knows that she’s home now; and even if someone sat him down and explained it to him, he would mostly just be happy that she made it home. And that’s what parenthood is, really – consistently placing yourself in situation after situation that will serve to benefit your children and your family above what you need. It’s painful, yes, and more often than not, uncomfortable. And your kids might not know, or understand, or even care if they do understand.

But that is what refines us as people, I think. Think of all of the hardships you’ve had to endure. How did they change you as a person? They might have made you bitter; that’s fair. Or they might have made you anxious, or beset with worry. But they might have also helped you realize that you are capable of hard things, because at the end of the day, you are still here – and you are the better for it. Maybe you’ll think smartly about certain things now, or become more cautious or pragmatic. Maybe you’ll be more patient now then you were before. More understanding. Hard things help us to become better overall…but, it’s also better to experience them with help. If you’re going through a hard time and find it difficult to believe that you can be a better person from it, please reach out for assistance, in whatever way you need it. You will get through it with somebody. And you’ll learn from your mistakes, even if it takes a few tries to let it sink in.

I mean, Kevin got lost again like two years later, in the sequel Home Alone 2. But I’m blaming that one on his Dad. Kate remembered.

Until next time, be well!
Christy

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Christy Gualtieri

Looking Up

by Christy Gualtieri

A few months ago, my cousin from New York City came to visit with his four kids in tow, the oldest of whom was sixteen. We got to talking about cell phones and how old the kids were when they first got them, a topic that I listened to with interest, since although my kids are relatively young, it’s a conversation I’ll end up having sooner rather than later. The sixteen year old does everything on his phone. Calls and texts, obviously. Social media apps, getting his news. But also, schoolwork. Writing essays.

“Writing essays?” I said incredulously, like a proper Old Person.

“Yeah,” he shrugged. “I type them on my phone and then email it to myself to print out.”

I sat there relatively agog, half-wondering if he was a warlock of some kind. “But…how do your thumbs still work?” I checked his hands fully expecting to see inhumanly large thumbs with huge muscles bulging out, but they looked like normal teenage hands to me.  “Haven’t they fallen off?” I was joking, but still…I was pretty taken aback.

It’s such a funny thing, living in a time when things are changing so rapidly, where new technologies are cropping up every day. I imagine it’s like someone who just got electricity in their home for the first time, and what the Old People in their times would say. “But…you just turn on…lights? In your home? What do you do with all the candles?”  Or people who just got radios. “But…how do you hear someone’s voice in your house…without them being there?”

But back to the phones. Being of a certain age, I wouldn’t say that I’m the kind of person who is attached to my cell phone all the time, but I do check it pretty frequently. I can’t imagine being a kid and feeling like a limb was missing if it was taken away, or what someone’s brainwaves look like after only knowing the reality of being able to access information in the palm of your hand.

The other day, I was standing on the corner waiting for my son’s school bus. I was alone and it was a chilly day, but a bright one, and the sky really was lovely: a robin’s-egg blue color with this smattering of white clouds all across it. I looked up and watched the cloud for a minute, and then saw something else, and kept watching. I was transfixed. No one had been driving by at the time, but I can guess what they’d have been thinking if they did: what is she looking at? And maybe they’d stop too, crane their neck up against their car window, or peer upward past their sun visors that hung down, trying to see why in the world one solitary woman was doing just standing there on the corner, looking up at the sky.

There was this bird, that’s all. A huge bird, the kind that was so big so way up high that you knew it would be absolutely monstrous if it was closer to you. We get plenty of birds in our neighborhood; cardinals and blue-jays, crows (my favorite), and sometimes little yellow ones – canaries, maybe – but this was no bird like that. I wondered how high up it was, and remembered that hawks can spot a little mouse for dinner from something like a mile up in the air, and I wondered if that’s how high this bird was. After a minute it kept flying out of sight, and I thought about how silly I must have looked, neck crooked, eyes straight up, with a hand to shield the strong light of the sun.

Why is it strange to see someone looking up…and why is not strange to see someone looking down? Because that’s what we do, most times, right? I know I do. Looking down gets you knowledge of things that are happening not very close to you…but looking up keeps you focused on the world you’re in right now.

Chances are, you’re like me, and could do with some more looking up. Of course, we all need distractions, especially if you’re not very comfortable with the world you’re currently in right now, but we need balance, too, and the world needs you in it – to participate, to acknowledge, to understand that although it’s a big, wide world, it’s all the more special because of what you contribute to it.

So if you get a chance (and you should make one), take a minute to look up. Observe what the sky looks like, and the clouds, if there are any. Take a deep breath, and then another one. Then go back to whatever else you were doing, and try to take that time again tomorrow, with some extra time added on…and see what you see! You may be surprised!

Until next time, be well!
Christy