wellness

Women's Health Week // Nutritional Biohacking

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It’s Women’s Health Week and studies show that while women today are leading healthier lives physically, there are still quite a few missing pieces to the overall picture of health and well-being. This week is all about reminding and encouraging women to: listen to their bodies; put their own needs first for a change; be kinder, gentler and more compassionate with themselves; and to share knowledge to help make better informed decisions about overall health and well-being.  

Over 6 days, I’m sharing scientifically proven biohacking tips on taking charge of your overall health and wellness. Men, stay with me. You’re up in June — and you’ve got ladies in your life that can use your support.

BIOHACKING 

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your absolute best. As humans, we are made up of very complex systems. Everything we put into our bodies — our foods, our thoughts, our physical movement ­— are inputs to our biology and have an enormous impact on our outputs — how we behave, feel, function, and perform on a daily basis. 

If the goal is better outputs such as increased energy, clearer thinking, better moods, happier relationships, reduction in illness, optimum performance, and so on, then we need to adjust our inputs.

DAY 2 // Biohacking with Food

Women are biochemically different than men so it’s important to adopt different approaches that are designed to work for each of our unique differences. And although proper dietary intake can help maintain hormonal balance, reduce symptoms of PMS, improve energy, mood, and fertility, it’s too often overlooked. Below are a few tips on biohacking your system with food.

WATCH YOUR ENERGY BALANCE:

Low calorie intake and high energy output is not the end-all-be-all equation for fat loss, weight management, or body composition changes. While this method can work for some, it’s not sustainable, it’s not universally applicable, and can be detrimental in certain situations.

Calorie restriction has been linked to thyroid imbalances, a sluggish metabolism, sleep issues, fatigue, brain fog, lackluster hair, skin and nails, and an increase in cortisol (which aside from the hair, skin and nails symptom) are all factors in weight gain.

  • Stop restricting and start eating balanced meals every 3-4 hours to manage blood sugar levels, avoid cortisol spikes and mood swings, and help regulate metabolism

SUPPORT WITH FOOD:

Balance your hormones, maintain a healthy weight and keep your body working FOR you with the following tips.

  • Choose organic as often as possible and always wash your food (see Day 1 about EDC’s)

  • Choose fresh and frozen (but not processed) food as often as possible and limit the amount of processed foods, which contains preservatives, dyes, and added oils and salt (again, Day 1).

  • Make sure to incorporate healthy fats in your meals such as avocado, walnuts, and salmon

  • Eat more plants. Always.

Cycle Syncing:

Once you understand how your hormones shift throughout your cycle and what phase you’re in, you can begin to maximize (and appreciate) your hormonal superpowers (again, see Day 1) and gain better control of your overall health through the foods you eat.

Menstrual Phase During this phase, progesterone drops and estrogen rises and then falls. It’s best to focus on blood-building foods that restore and re-mineralize the body while avoiding high fat and heavily salted foods, limiting your caffeine intake, reducing or eliminating alcohol and sugars, and drinking soothing teas if you experience cramping.

Specifically: kale, mushrooms, beets, adzuki beans, kidney beans, watermelon, warm soups or bone broth (rich in collagen to help with rebuilding), sea vegetables, flaxseed

Follicular Phasethe body is preparing for ovulation, hormones are at their lowest point (as well as your energy), and FSH (follicle-stimulating hormone) rises to tell the ovaries to prepare to release an egg and increase estrogen. Support healthy gut balance and help metabolize estrogen with probiotic-rich foods and boost energy with iron-rich foods and vitamin B-12.

Specifically: sprouted and fermented foods like broccoli sprouts, kimchi, pickled veggies, sauerkraut, grass-fed beef, wild fish, pasture-raised eggs, organic chicken, and dark leafy greens.

Ovulation Phaseestrogen is at an all-time high, testosterone surges, FSH continues to rise, LH (luteinizing stimulating hormone) increases, an egg is released and you’ve got yourself an increase in libido and sexual energy (praise the lord). Since estrogen has an appetite-suppressing effect, you’ll feel less hungry yet still have lots of energy. As a result, focus on protein and fat for energy and incorporate foods that are high in fiber and antioxidants to support the detoxification of the increased in hormone levels.

Specifically: brussels sprouts, berries, coconut, almonds, seeds, dark leafy greens, and asparagus and choose lighter carbohydrates like quinoa and lentils.

Luteal Phase hello rollercoaster. the phase before your period includes a wave up and down of estrogen and progesterone and a time when many women experience more symptoms (aka PMS filled with bloating, mood swings, forgetfulness, and irritability), an increase in appetite and a craving for more comfort foods. Support this phase first and foremost with making sure you are eating enough calories to prevent dramatic shifts in mood and eat at regular 3-4 hour intervals throughout the day. Opt for foods that are rich in B-vitamins, calcium, magnesium, and fiber help reduce sugar cravings, fight fatigue, and promote elimination to flush hormones. Additionally, attempt to avoid foods that may trigger discomfort, cramps, or mood swings like caffeine, sugar, and alcohol for a more balanced mood.

Specifically: sweet potatoes, squash, dark chocolate, spinach, and pumpkin seeds; produce serotonin, like leafy greens and quinoa

Adaptogens for Women’s Support:

Below are two adaptogens I personally swear by throughout the month…

Maca — an indigenous Andean nutritional powerhouse shown to boost energy and mood, enhance sex drive, support a healthy libido, aid the body in natural liver detoxification, stimulate the adrenal glands to balance hormone levels, support a balanced transition through menopause, help with fertility, and studies have shown it may help with hormonal issues, including PMS, menopause, and hot flashes, as well as psychological and sexual symptoms during post-menopause. Add in to your morning smoothies, or simply mix with water and drink before you head out for the day.

Chaste berry - a member of the mint family with health benefits mostly related to reproduction and menstrual health. This herb stimulates the pituitary gland to create more luteinizing hormone (LH) which triggers the ovaries to increase their production of progesterone. Balancing the ratio of progesterone and estrogen has shows to: alleviate PMS symptoms such as bloating, depression, and irritability; decrease breast discomfort, cramping, and painful periods; regulate periods for those with an irregular cycle after long-term hormonal birth control use; ease endometriosis symptoms. This herb requires consistency to feel the benefits.

STAY WITH ME OVER THE COURSE OF THIS WEEK FOR MORE TIPS ON BIOHACKING YOUR HEALTH AND EMPOWERING THE AMAZING WOMEN AROUND YOU TO DO THE SAME.

Day 1 - Hormones. Are. Real.


LET ME KNOW…

Have you tried biohacking with the foods/nutrients you put in your body? What other adjustments have you made to your lifestyle to support your overall health and wellness? Share your favorite tips in the comments below — others in the community might benefit from your recommendations!

Come connect with me on Instagram @running_with_forks

Do you have any questions not answered in this post? Comment below or send me a note so I can continue to add information to answer your questions.

Women's Health Week // Hormones. Are. Real.

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It’s Women’s Health Week and studies show that while women today are leading healthier lives physically, there are still quite a few missing pieces to the overall picture of health and well-being. This week is all about reminding and encouraging women to: listen to their bodies; put their own needs first for a change; be kinder, gentler and more compassionate with themselves; and to share knowledge to help make better informed decisions about overall health and well-being.  

For the next 6 days I’ll be sharing scientifically proven biohacking tips on taking charge of your overall health and wellness. Men, stay with me. You’re up in June — and you’ve got ladies in your life that can use your support.

Biohacking 

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your absolute best. As humans, we are made up of very complex systems. Everything we put into our bodies — our foods, our thoughts, our physical movement ­— are inputs to our biology and have an enormous impact on our outputs — how we behave, feel, function, and perform on a daily basis. 

If the goal is better outputs such as increased energy, clearer thinking, better moods, happier relationships, reduction in illness, optimum performance, and so on, then we need to adjust our inputs.


DAY 1 // HORMONES … Are your SUPERPOWER.

Seriously. Hormones change week by week and affect your brain and body in powerful and positive ways. They play a key role in your sex drive, sleeping soundly, feeling happy, creativity and productivity, maintaining a healthy weight and regular cycle, and getting pregnant.

While it’s normal to have gentle fluctuations throughout the month, I promise you, it’s not normal to be a crazy lady. If you’re experiencing wild shifts in mood, energy, sleep, or stress, your body is speaking to you.

GET YOUR LEVELS CHECKED. Make an appointment to see your doc and request blood work to check the levels of your reproductive, metabolic, and stress hormones.  

Cycle Superpowers:

Since the ebbs and flows of your hormones throughout your cycle are predictable, I recommend you use them to your advantage to help you work smarter, get tasks completed, plan and schedule important things in advance, and ask for what you need.

You may have noticed that some weeks during your cycle you feel extra creative, some weeks you’re super focused and productive, and other weeks you either need to hunker down at home and not speak to a soul or are maybe you feel like a super human communicator.

Of course, there might also be times you feel like scratching someone’s eyes out, and this can either be an indicator to get those hormones checked OR you may need to pay a bit more attention to your personal needs as each week goes on and learn how to ask for what you need.

RECOMMENDATION: Check out a Hormone Horoscope or Cycle Tracking App for more information on what’s happening each day of your cycle. It’s wild. And truly helpful.

Oral Contraceptives:

Some women attempt to control their hormonal fluctuations with birth control or want their periods to go away altogether, but; I highly recommend against it. Oral contraceptives only mask the underlying health issues that are causing the rollercoaster effect in the first place and press the pause button on getting the proper care you need and will eventually have to face.

To ignore your cycle is to do your body a disservice as it’s an important indicator of your overall health.

If possible, CHOOSE ALTERNATIVE OR NATURAL BIRTH CONTROL methods to resume a self-regulated cycle and limit external hormonal input.

Endocrine Disruptors:

EDC’s or endocrine disruptive chemicals are chemicals commonly found in cosmetics, shampoos, cleaning products, plastics, and pesticides in food that not only disrupt your hormonal cycle, but increase your risk for cancer as well as affect your fertility.

RECOMMENDATION: Do your best to GO GREEN in your home, CHOOSE ORGANIC as often as possible, ELIMINATE USE OF PLASTIC water bottles and food containers, and SWAP OUT YOUR SKINCARE products for clean and safe ingredients. Look for more conscious brands that eliminate parabens, phthalates, and petroleum chemicals.

Stay with me OVER THE COURSE OF THIS week for more tips on biohacking your health and empowering the amazing women around you to do the same.

LET ME KNOW…

Have you gotten your hormone levels checked? Have you worked towards eliminating endocrine disruptors as best you can? What other adjustments have you made to your lifestyle to support your overall health and wellness? Share your favorite tips in the comments below — others in the community might benefit from your recommendations!

Come connect with me on Instagram @running_with_forks

Do you have any questions not answered in this post? Comment below or send me a note so I can continue to add information to answer your questions.

I WANT TO GIVE YOU MORE

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Here we are in the second week of 2018. While most people take the holidays to reflect on the past year and put their intentions and resolutions out there on January 1st, I needed some extra time this year. Time to really think about what you want from me, how I can help you, what's been holding me back from giving it to you, and how to actually make it all happen moving forward. So if you want to get right to it, scroll down to THE TAKEAWAY. Or if you want to read the brief emo/reflective side of Kirsten, read on.

REFLECTION:

On a personal note, this past year did not pass by without challenge, questioning moments, or deep heartache, but it was also filled with SO much gratitude, excitement, growth, love, adventure, and motivation. All of you, and the experiences, conversations, frustrations, opportunities, hurdles, and moments in between the moments that have filled the last 12 months have been nothing short of strengthening and heart opening.

On a professional note, I have to admit, when I left Los Angeles 3 years ago, I had this underlying feeling that maybe leaving wasn't the best choice for my career, but thank you, Seattle, you proved me wrong in 2017. 

Now for 2018, I want to give you more.

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MY REQUEST FOR YOU:

As you look back on 2017, I challenge you to reflect on the things you’re proud of, the moments you felt powerful and strong in your body and your mind, and also those moments that have taken you to your knees and made you vulnerably human. Because being human and striking a balance is what it’s all about.

Life is going to happen. And along with all of life's greatest moments, you're going to have the not-so-great ones that throw you off track, or maybe even prevent you from getting on track in the first place. You'll get sick, your kids will get sick, burnout will happen, you won't have enough time, you'll will eat that cake that you think you shouldn't eat (but I want to tell you why you should) and you're sometimes going to feel the weight of the world on your shoulders.

So the question is, moving forward, how do you work around and through "real life" and stay on track with your health?

THE TAKEAWAY:

Here's what I'm getting at. I chose this path years ago for the same reasons I have today. I want to help you, support you and guide you so you don't feel alone on this journey of figuring out what works for you and what will help you accomplish your goals amidst the chaos. I want to help you figure out where to start, how to continue, and help you live a healthy and balanced life. 

And that means more from me in new ways.

My priority for 2018 is to help you feel even more in control of your health and body, optimize what you're doing, help you understand the how and why so those adjustments you're making stick, and simplify it all. 

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I want you feel you have a resource to the thousands of opinions out there on health and wellness. Because let's face it, there are more than thousands, there are a bagillion, and it can be really effing confusing!

As most of you know, RWF isn’t focused on any one particular style of fitness, nutrition or lifestyle. It’s not about gluten-free, dairy-free, paleo, whole30, keto, crossfit, HIIT training, yoga, or any other wellness trend (but those all have their place and they all work for different reasons and different goals).

RWF is about taking you, and where you're at, along with your health history, personal struggles, experience, and the real life that surrounds you daily, and building a solution that works for YOUR body, and YOUR life, right now.

WHAT I NEED FROM YOU:

SO, in 2018, What can I do to help you be your best this year? 

I want to help you through better services, tools, more communication, less communication, whatever your schedule and heart desire. So tell me what you need and want from me.

Here’s to good health, happiness and being more human in 2018,

xx Kirsten

Holidays - Should You Workout or Take a Break?

Holidays - Should You Workout or Take a Break?

Traveling for the holidays?? Hotel room, the in-laws, friendsgiving airbnb...the holidays don't have to mean your fitness takes a down turn!

Pack shorts and a tee (or those black leggings you know you’re going to wear anyway), and sneak in a quick 20-minute bodyweight workout. It can make a huge difference in your energy and prevent that dreaded feeling you know you're going to have when everything just…feels...so...hard...in your workout next week.

That “use it or lose it” principle you hear about, is actually a thing (sigh). It’s known as “disuse atrophy” and can happen in as little as 72 hours. BUT, that doesn’t mean all progress is lost when taking a week off. The more fit the muscle (and therefore, you), the slower the atrophy.

So, if you’re someone who exercises vigorously 5-7 days a week, you might actually benefit from giving your body a chance to recover, so listen to it and embrace it! Maybe you just pack along a travel foam roller for some muscle regeneration.

But if you've just started out on your fitness journey, keep it up and make sure to get at least one day in while you're traveling to maintain progress, slow down atrophy, and stay consistent with those healthy habits you’re building. And I promise you'll feel a million times better knowing you fit a workout in before noshing on all the delicious holiday treats.

Soup for the Soul and all the Healing that goes with it...

Running With Forks Lemon Chicken Orzo Soup

It's that time of year. Everyone at the office is running around with a runny nose, coughing and sneezing and you've got someone with a Man Cold at home (the man cold is REAL people. and if you're a woman reading this, you can sympathize. and if you're a man, be honest, you know it's true)

I have a few staple tricks in my back pocket that work like a charm, every time.

If you, or anyone in your life is feeling achy, sluggish, drained and like you're about to fight something you don't want, or need your man to NOT catch the Man Cold, apply these 4 things and I'm certain you've got one up on whatever's coming your way.

First things first...there is a magical tincture that I keep close at all times. Dose up on this potent tincture COLD AND SINUS BLASTER by Vitality Works (*not sponsored). Even if it's not a cold OR in your sinuses, the primary ingredients are exactly what your system needs to battle the demons. I've tried other brands and other tinctures and this is the only one that has proven to work without fail, every time. Instructions will tell you to add to 8oz of water, skip that, take a full dropper-full straight and follow with a few sips of water if needed. Potent magic. Take 2-3 times a day for 2 days.

Second, make a little concoction of 5 drops of Oregano Oil (or whatever the dosage is for a brand you like) and a dose of an Echinacea Goldenseal tincture in 4 oz of water and take it down. Take once daily for 2-3 days.

Third, give yourself some delicious love with 1-2 Tbsp of raw Manuka Honey a day. Unlike any other honey, the nutritional benefits of Manuka are 4x that of regular flower honey giving it a UMF (unique manuka factor - a global standard in identifying and measuring the antibacterial strength). Make sure the manuka honey is labeled with the standard UMF rating of 16+ or greater for the medicinal benefits. Take it straight by the spoonful, but if that's too sweet for you, add to your warm tea.

And lastly, make this delicious soup or any variation of the basic recipe below. Use whatever root vegetables you have on hand, swap the orzo for pasta or rice, add extra greens, and slurp away.

Just what the doctor ordered ..

And perhaps you're just in need of cozying up with something warm, hearty and inviting. Let's face it, we all need to feel swaddled at times and this comforting soup does just that. 

Chicken and Lemon Orzo Soup

INGREDIENTS:

  • 2 Tbsp olive oil

  • 1 onion, chopped

  • 3 carrots, chopped

  • 3 celery stalks, chopped

  • 3 parsnips, chopped

  • 4 c chicken broth and 2 c water

  • 1 c orzo

  • 1 small parmesan rind

  • zest and juice of 1 lemon

  • 1/2 a rotisserie chicken, separated into bite-sized pieces

  • 4 c chopped kale

  • 1 c chopped parsley

DIRECTIONS:

  1. Heat olive oil in large dutch oven or soup pot. Add onion and a pinch of salt and saute until translucent. Add carrots, parsnips and celery and saute until fork tender.

  2. Add chicken broth and water and bring to a boil. Add orzo and parmesan rind and cook until orzo is al dente.

  3. Add chicken, kale, lemon juice and zest, and parsley. Season with salt and pepper.

STAY WARM, STAY HEALTHY PEOPLE.