My Sleepy Time Tips

 

sleeping woman

Establish a nighttime routine to let your body know it’s time for bed (ex. – turn the lights down low, stop use of electrical devices or use amber filter on computer and glasses for watching tv, get in your pjs, have a cup of sleepy time tea, take a warm bath with epsom salts to relax, get in bed with a good book, spray lavender on your pillow, take your natural sleep remedy)

Avoid stimulating foods which make it hard to fall asleep and cause nighttime waking (caffeine, alcohol, sugar)

Have a sleep-inducing bedtime snack (see Sleepy Time Snacks blog post)

Make sure you are well-hydrated (being dehydrated will cause nighttime waking)

Meditate – There are many online guided meditations and apps for sleep.  Doing this will help you unwind and fall asleep more easily.  I plug my headphones into my phone and often wake up in the morning with them still in my ears!  Now that’s a good night’s sleep!

JACQUI’S TOP TEN NUTRITIONAL TIPS

Jacqui's Top Ten Nutritional Tips• Start your day by taking a hydrating “shower on the inside”.  Leave an 8-oz glass of water on your bedside table and drink it first thing to cleanse and rejuvenate.

• Drink a green drink in the morning to switch your pH from acid to alkaline.  Drink another one in the mid-afternoon for quick pick-me-up.

• Eat a high-quality, protein-rich breakfast. This is the very best way to start your day and get that energy boost your looking for.

• Eat optimal amounts of protein throughout the day to keep your blood sugar balanced, your energy up and to maintain your lean body mass – most women need approximately 70 grams of protein/day.  This depends on individual need and activity level.

• Eat a small amount of healthy fat with each meal and snack. Your body needs high-quality fats to function optimally, keep you satisfied and your appetite in check so don’t be “fat phobic”.

• Limit carbs to 2 – 3 servings per day max and opt for starchy veggies and beans instead of grains.

• Aim for eating at least 9 servings of fruits and veggies/day – mostly veggies. Choose the most colorful to get the most bang for your nutritional buck.

• Drink half your body weight in ounces of pure water to keep properly hydrated, your brain sharp and your metabolism boosted.

• Practice eating slowly and chewing thoroughly to enhance digestion and give your body time to tell your brain it’s full (takes 20 minutes).

• Enjoy your food. Eating is one of the greatest pleasures in life so relax, enjoy and use the 80% rule (80% healthy/20% not so healthy) – it’s the perfect balance for keeping you healthy AND happy : ) – Bon Appetit!

What’s the most NOT talked about health problem effecting over half of all men ages 40 to 70?

Erectile DysfunctionThe answer is ED (Erectile Dysfunction).  The inability to achieve or sustain an erection for sexual activity is still an embarrassing subject for most men to discuss with their doctors, and as a result, don’t get the help that could resolve their problem.  With symptoms ranging from some degree of dysfunction to complete impotence, ED becomes more common as a man ages and has a wide range of effects on his life, impacting his personal relationships, as well as, his overall quality of life.

Male sexual arousal is truly a mind-body experience involving the brain, hormones, emotions, nerves, muscles and blood vessels, and any problem or combination of problems in these areas can result in ED.  The most common causes of ED are:

  • Heart Disease
  • Atherosclerosis
  • Diabetes
  • Hyperlipidemia
  • Hypertension
  • Obesity
  • Metabolic Syndrome
  • Low Testosterone
  • Drug & Alcohol Abuse
  • Anxiety & Depression
  • Stress
  • Certain Prescription Drugs (anti-depressants, anti-histamines,  blood pressure meds, pain meds)
  • Recreational drugs (cocaine, amphetamines, marijuana)
  • Smoking

Viagra, which appeared on the market in 1998, increased awareness and the number of men seeking treatment.  While it and other drugs like it (Cialis and Levitra) provide temporary relief from symptoms, they do not offer a cure.  In addition, their side effects are an issue for concern.  There are several proven effective natural remedies that are relatively inexpensive, have no known side effects and provide additional health benefits as well, such as Pycnogenol, arginine and zinc, to name a few.

In addition to natural remedies, diet is extremely important in not only preventing but treating the symptoms of ED.  Anything that effects the heart effects the penis so a heart healthy diet is an important part of any effective ED protocol.  Lifestyle issues must be addressed as well for successful treatment, so smoking, excess alcohol and drug use must be addressed.  Finally, psychological factors such as anxiety, depression and stress all play a role in ED and should be considered.

As with any other condition, the best results are achieved when a whole patient management approach is used which includes diagnoses and treatment of underlying conditions, a dietary, lifestyle, and supplement program targeted at reducing/eliminating the health issues associated with ED and providing the nutrients that increase overall wellness and relief of ED symptoms.

Lifestyle Recommendations include:

  1. Test your zinc levels with a liquid zinc supplement.  If there is no taste or very little taste, add Zinc Supreme 2 capsules  daily.  Continue to retest.  Stop zinc when a strong metal taste is achieved.
  2.  Check levels of all sex hormones especially free and total testosterone.
  3.  Check adrenal function especially cortisol and DHEA levels.
  4.  Control stress and avoid extra obligations.
  5.  Avoid caffeine and caffeine containing medications including aspirin and other  analgesics.
  6.  Avoid weight loss products and drinks containing stimulants such as Guarana, even if they are naturally derived from plants.
  7.  Avoid smoking and excessive alcohol consumption.
  8. Exercise daily to improve the body’s response to stress and to improve vitality and circulation.  Participate in a regular balanced exercise program that includes  wearing a pedometer to ensure that you collect steps and move more.  High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release.  Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).

Dietary Recommendations include:

  1. Eat adequate amounts of protein at every meal to stabilize blood sugar levels (aim for .8 – 1.0 gms. per lb. of bodyweight)
  2. Avoid sugar, refined carbohydrates and hydrogenated veggie oils.
  3. Eat a diet high in omega 3 fats including fish such as salmon, mackerel and sardines.
  4. Eat testosterone raising foods such as eggs, oysters, salmon, cruciferous veggies (such as Brussels sprouts, broccoli and cabbage), lean grass-fed beef, free-range poultry, beans, nuts and seeds, garlic and a small amount of organic dairy products (if tolerated).
  5. Drink plenty of pure filtered water daily.
  6. Eat 5-9 servings of fresh fruits and veggies daily.
  7. Avoid fried foods.

Supplement Recommendations:

LibidoStim-M:                    2 capsules with lunch and dinner (4/day)

Carnitine Synergy:            2 capsules with breakfast and lunch  (4/day)

Grape Seed Supreme:        2 capsules with dinner

Arginine:                             2 capsules with lunch and dinner (4/day)

Zinc Supreme:                    See Lifestyle recommendation #1 above

 

If you or your partner are experiencing symptoms of ED, please make an appointment to evaluate the health, dietary and lifestyle issues that may be at cause and get started on your path to improved wellness, sexual health and quality of life today.

 

The Rules of Optimal Digestion

  • Donʼt eat when stressed
  • Eat slowly (It takes 20 minutes for your belly to tell your brain you’re full)
  • Chew food completely for optimal absorption
  • Eat “consciously”
  • Do not overeat (this over taxes your digestive capabilities and sets you up for digestive disturbances)
  • Avoid drinking more than 4 oz of liquid/meal (liquids should be room temperature)
  • Increase non grain-based fiber in diet (fiber is nature’s broom)
  • Increase H2O to help keep your GI tract cleansed
  • Take digestive enzymes before meals if needed
  • Take a full-spectrum probiotic daily to keep your gut in a healthy balance.

If you are experiencing digestive difficulties, make an appointment to discover and eliminate your root causes.

“I suffered with debilitating IBS for years.  Nothing I tried helped.  I consulted with Jacqui for weight loss and she convinced me to do her gut health testing.  It revealed several causative factors related to my IBS.  Jacqui put me on a plan to eliminate them and heal my gut.  I immediately began to feel better and I am now completely symptom free.  I feel amazing!!  Thanks Jacqui 🙂

Bonnie F.

6 Simple Rules For A Slimmer ’22

  1. Be A Believer (SO important):  Simply put – If you don’t truly believe you can reach your goals you won’t – end of story.  To be an achiever you just gotta be a believer – otherwise you will not fully commit to your goal and any obstacle in your way will throw you off course.  To build belief in yourself try this nifty little trick: Take a few minutes each day to visualize yourself already having reached your goal.  See yourself  looking and feeling amazing!!!  Make it real and feel the excitement and bask in your awesomeness.  Before you know it – you will be your biggest fan!!!
  2. Keep Your Eye On The Goal:  Ask yourself, “Does this behavior or food move me closer or farther away from meeting my goal?”  This simple little exercise not only creates the pause often needed to avoid negative behaviors but also gives you a nice reality check!
  3. Wellness Above Weight Loss: Instead of focusing on weight loss (such a downer!), focus instead on wellness (feeling great, increasing energy, being healthy) and weight loss will end up being a side effect of a greater goal.
  4. Prepare Ahead:  Preparation is always always the key.  Skipping this uber important preliminary first step will set you up for failure like nothing else!  So purge that pantry of yours of all junk and inflammatory foods that make you feel and look yucky and restock with heathy promoting foods that make you look and feel fabulous!!!  Make the effort to prepare some simple meals ahead of time and freeze them in portion size containers so that you are always a step ahead of your hunger.
  5. Focus On What You Can Have Rather Than What You Can’t:  There’s just nothing more depressing and “crave-producing” than thinking about all the foods that are not on your plan.  It’s just a matter of time before you cave and give in to temptation.  My advice:  Flip this to focusing on all the delicious and healthy foods you can have instead – there are SO many!!!  All you need is a mind-set switch from depravation to decadence 🙂
  6. Adopt The 80/20 Rule:  It’s NOT about being perfect and SO about sustainability and aiming for 100% with no wiggle room for fun is a big fat recipe for failure!  Giving yourself that 20% loophole is way more realistic and will result in keeping you on your game not throwing you off.  And most importantly…
  7. Get The Right Plan:  Egg whites and spinach may seem like the perfect breakfast but not if you’re sensitive to either one or both.  Eating your body weight in protein may be fine for gym rats with good digestion but not for peri-menopausal you with your elevated leptin levels (everything in excess turns to fat!).  A diet of 80% raw veggies sounds so uber clean and healthy doesn’t it?  Well not if you’re little miss IBS – we are talking major bloat and discomfort here – not fun!   My point here is that everyone is different with unique biochemistries and individual nutritional needs.  Getting a plan that addresses your individuality is paramount to your wellness and your weight loss success.   No one plan is right for everyone but a plan that addresses your individual food sensitivities and specific nutritional needs is the right plan for anyone.

 

 Jacqui Justice, MS  •  jacquijustice.com  •   (914)  361-1532

    Customized Weight Shedding And Wellness Programs 

TIPS FOR KEEPING YOUR NEW YEAR’S RESOLUTIONS

1. Be A Believer (most important) – If you don’t truly believe you can reach your goals (of any kind) you will not fully commit and any obstacle in your way will throw you off course.  To build belief in yourself, I recommend visualizing yourself having reached your goal.  Take a few moments to see yourself looking amazing and more importantly – really feeling what it feels like to get there.  Do this short exercise daily – several times throughout the day is best and before you know it – you will be your biggest fan!!!

2.  Keep Your Eye On The Goal – Ask yourself, “Does this behavior or food move me closer or farther away from meeting my goal?”  This simple little exercise not only creates the pause often needed to avoid negative behaviors but also gives you a nice reality check!

3. Wellness Above Weight Loss – Instead of focusing on weight loss (such a downer!), focus instead on wellness (feeling great, increasing energy, being healthy) and shedding excess weight will end up being a side effect of a greater goal.

4.  Prepare Ahead – Preparation is always the key.  Skipping this uber important preliminary first step will set you up for failure like nothing else!  Prior to the new year, purge your cabinets of all unhealthy foods and restock with health promoting foods.  Maybe even prepare some healthy meals and freeze them in portion size containers so that when the new year rolls around you are a step ahead!

5.  Focus on what you can have rather than what you can’t. There’s nothing more depressing and “crave-producing” than thinking about all the foods that are not on your plan.  It’s just a matter of time before you cave and give in to temptation. My advice is to flip this to focusing on all the delicious and healthy foods you can have instead – there are so many!!!  All you need is a mind-set switch from depravation to decadence!.

6.  Adopt The 80/20 Rule – It’s not about being perfect it’s about sustainability.  Aiming for 100% with no wiggle room for fun is a recipe for failure.  Giving yourself that 20% loophole is way more realistic and will result in keeping you on your game not throwing you off! And most importantly…

7.  Get The Right Plan:  Egg whites and spinach may seem like the perfect breakfast but not if you’re sensitive to either one or both.  Eating your body weight in protein may be fine for gym rats with good digestion but not for peri-menopausal you with your elevated leptin levels (everything in excess turns to fat!).  A diet of 80% raw veggies sounds so uber clean and healthy doesn’t it?  Well not if you’re little miss IBS – we are talking major bloat and discomfort here – not fun!   My point here is that everyone is different with unique biochemistries and individual nutritional needs.  Getting a plan that addresses your individuality is paramount to your wellness and your weight loss success.   No one plan is right for everyone but a plan that addresses your individual food sensitivities and specific nutritional needs is the right plan for anyone.

 

Spring Fling “Afternoon Delight” ZZZZZZing!!!

Spring Fling Morning ZZZZing!!!

 

Spice up your day and rev up your metabolism with this sassy, sexy little elixir.  Can you say WOO HOO!!!!!

Ingredients:

• 2 cups greens of choice (baby kale, baby spinach, swiss chard, romaine – or mix of all)
• 1/2 medium avocado
• 4 inch piece cucumber, chopped
• 1 stalk of celery, chopped
• 1 handful fresh cilantro
• 2 garlic cloves
• Juice of 1 whole lime
• 1 pinch cayenne pepper and/or chili powder
• 1 pinch sea salt
• 1 cup strong brewed green tea, cooled
• 1 cup frozen pineapple chunks

Method:

Put all ingredients in Vitamix or blender and process until smooth. Store remaining juice in glass jar and refrigerate for up to 3 days. Makes approximately four 8oz. servings.

Benefits Of Ionic Detoxification

Ionic Detox Foot Bath

Ionic Foot Detox Benefits

Ionic detoxification is a great adjunct to any wellness program, especially weight loss and detox programs.  I have been using them personally and in my practice for the past year and have experienced many of the below benefits.  Please contact me with any questions or to receive your complimentary session when booking a 1-hour Initial Consult, Tune-Up session or Detox Program.  I promise you will be amazed!!!  It’s a pretty gross experience to say the least but as I always say…”Better out than in!!!”  Read on…

In a 2009 survey, 126 users of ionic detoxification systems were asked what specific health benefits they or their clients received from using ionic detox foot bath systems.Their answers included: pain relief (42), including less joint stiffness, less headaches, less knee pain, less foot pain, less general muscle pain and more, increased energy (29), improved sleep (23), improved digestion (10), toxin reduction (9), decreased swelling (9), circulatory system improvement (9), reduced weight (8), skin improvements (8), emotional improvements (5), respiratory improvements and much more.

Ionic detox has been known to:

  • Remove toxins, free radicals and body waste products that can cause health problems (In an Aug. ’04 study by Carlos A. Lopez-Moreno, MD, there was a significant deposit of urea, creatinine and glucose in the foot basin in 12 patients with chronic illnesses.)
  • In a 2008 study by Center for Research Strategies (crsllc.org), 31 participants underwent ionic detox two times per week for 12 weeks. The amount of aluminum and arsenic in their blood was measured before and after the 12 weeks. The average blood aluminum level decreased by 46% from 79.8 ppb (parts per billion) to 43.1 ppb. The average blood arsenic level decreased 24% from 4.6 ppb to 3.5 ppb.
  • In a 2002 study by Doctor’s Data in St. Charles, IL, there was an average increase in toxic metals found in the foot basin from nine independent sessions. Here is a list of metals that increased in concentration: Copper: 905%, Aluminum 339%, Lead 233%, Iron 174%, Manganese 140%, Antimony 128%, Cadmium 119%
  • Raise pH levels. Approximately 95% of people experience a state of acidity in which their blood pH is lower than 7.45, indicating an excess of hydrogen ions. This makes an ideal breeding ground for worms, parasites, microorganisms and other critters that lower body function and cause disease.
  • Inactivate viruses, bacteria, yeast and fungus
  • Relieve pain and tension including headaches
  • Purify the blood and lymph
  • Increase peripheral circulation
  • Stimulate and balance the immune system
  • Enhance nutrient absorption
  • Reduce inflammation and unwanted fluid retention
  • Help clear up skin
  • Assist in weight loss
  • Slow down aging and improve body flexibility
  • Quicken recovery time from disease or injury
  • Increase oxygen in the body
  • Rejuvenate and energize your whole body
  • Improve sleep

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

INGREDIENTS

  • ½ cup canned organic pumpkin
  • ½ frozen banana
  • ½ cup almond or coconut milk
  • 1 scoop PurePaleo Vanilla Protein Powder (optional)
  • 1 scoop Whole Body Collagen (optional)
  • 1 teaspoon monk fruit powder or 1 packet stevia
  • ½ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon unsalted almonds
  • Sprinkle of Cinnamon
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice

METHOD

  1. Add all your ingredients to a blender and puree until blended.
  2. Pour and enjoy

Makes 1 serving

 

Hormone-Balancing Smoothie

Gorgeous Glow Smoothie

 

 

 

 

This refreshing and delicious endocrine-enhancing smoothie is bursting with beneficial nutrients that will get your day started and keep you going until lunch!

INGREDIENTS:

1/2 cup pure water or organic green or white tea (cooled)

1/2 cup lite coconut milk

1 scoop pure whey protein or vegan protein powder (no soy, no sugar)

1 t Maca root* powder (gelatinized) 

1 T ground flax seeds

1/2 cup frozen raspberries

1/2 cup frozen banana chunks

1 small handful fresh mint

1 large handful fresh organic baby greens (spinach, kale, swiss chard, etc.)

Juice of 1/2 lime or lemon

1 pinch Himalayan sea salt (optional)

Ice (optional)

METHOD:

Add all ingredients (except protein powder) to blender and process until smooth.  Add protein powder and process briefly until combined with rest of ingredients.  Enjoy!  Makes 1 serving

*Maca is a root plant that is native to Peru and well known for its powerful, hormone-balancing properties.   Although maca does not affect the hormones directly, it has hormone-balancing effects by providing nutrients to the body, which are used by the endocrine system. It’s qualities help alleviate a range of stressors including fatigue, anxiety, stress, depression, and sleep issues.  Some of it’s other benefits include regulating mood swings, increasing libido, energy enhancement, improved fertility and enhanced mental clarity and focus.