Mom On The Glow

Wednesday, July 11, 2018

Let's Talk GLOWING Skin!

<span style="font-family: Arial, Helvetica, sans-serif;">It's funny, what drew me to the name 'Mom on the Glow' was the implication that a woman could achieve a <strong>GLOW</strong> both inside and out - despite aging, stress and the demands of family life!</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Trust me, there was a time that I felt the opposite of glowing, but with time and a balanced lifestyle I noticed a huge change, and the glowing skin was one of the first things I noticed. The quest for healthy glowing skin is something that most of us can relate to. Nutrition aside, there is lots I have learned about how to achieve healthy looking skin AND to slow the sign of aging, and I wanted to share my experience with you.<br /><br />There's so much I want to share , that I'll divide it into two posts. Today is <strong>Part 1 in my Glowing Skin Tips & Tricks!</strong><br /><br /><span style="color: #ff3399;"><strong>1. Sunscreen - Should you wear it? </strong></span>Ok, here's the thing...I never bought into the notion that you should use sunscreen EVERY day on your face. In fact I still don't always apply it on my body when enjoying the sunny days - I think we need a balance of exposure (for vitamin D levels and overall health) and protection. I do recognize the need to protect ourselves from excess UVA and UVB exposure, and for that I now use natural or safer sunscreen options. Did you know that chemical sunscreens actually absorb and scatter the suns rays along the skin surface, whereas mineral based sunscreens bounce the UV rays off the skin? Think of it like li</span><img data-cke-saved-src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/_compresseds/d716d05b-6d68-45a9-be50-7458eaf0ceee.jpg" data-file-id="3099325" height="183" src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/_compresseds/d716d05b-6d68-45a9-be50-7458eaf0ceee.jpg" style="border: 0px; float: left; height: 183px; margin: 15px; width: 250px;" width="250" /><span style="font-family: Arial, Helvetica, sans-serif;">quid clothing!<br />And what's the difference between the different UV rays? </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's a simple way to remember:<br /><strong>UVB</strong> = BURNING<br /><strong>UVA</strong> = AGING<br /><span style="color: mediumblue;"><strong><br />BUT WHAT ABOUT BLUE LIGHT??</strong></span><br />Did you know that BLUE LIGHT is emitted by electronics (computer screens, tablets and phones) and causes free radical damage in the skin? This causes an increase in the signs of aging (it breaks down the skin's lipid layers causing a decrease in elasticity and increase in wrinkling and age spots (who wants that??).<br /><br />Obviously this is a modern day concern, but one that we can address by consuming plenty of antioxidants in our diets, but also using the right botanicals on our skin.   If you are interested in a line that contains both the<strong> UV blocking ingredients</strong> AND <strong>Blue Light blocking</strong> botanicals, check our the entire <a href="https://www.beautycounter.com/en-ca/annafalkowski?goto=/countersun">COUNTERSUN line by Beautycounter</a> - they contain antioxidants from California Poppy that blocks BLUE LIGHT and slows the signs of aging (and is a non-toxic sunscreen rated top 12 by the Environmental Working Group). If you want to try out one of these products, scroll down to check out my <strong>FREE GIFT for your first order</strong>!<br /><br /><strong>Back to the face for a moment..</strong>.so in the past I didn't worry about using sunscreen on my face for the reasons noted above, however a few years ago I started noticing DARK hyperpigmentation (age spots) in several areas of my face. I didn't like how it looked, and it bothered me knowing my skin had been damaged by the UV rays. I accelerated aging on my face by not wearing protection, so now I'm CONSISTENT about wearing SPF on my face. I assess the level of exposure I will get, and either select a tinted moisturizer with SPF (my favorite is <a data-cke-saved-href="https://www.beautycounter.com/en-ca/annafalkowski?goto=/product/dew-skin-tinted-moisturizer-spf-20" href="https://www.beautycounter.com/en-ca/annafalkowski?goto=/product/dew-skin-tinted-moisturizer-spf-20" target="_blank">DEW SKIN</a>) or I apply an actual sunscreen if I'll be out on the lake, vacationing or out for a long run.  But what about those horrible dark spots?? Ok, this brings me to my second experience AND HOW I GOT RID OF THEM...<br /><br />2. <span style="color: #ff3366;"><strong>Sun Spots - How do you remove them?</strong></span> I know there's all sorts of creams, treatments and potions that claim to remove the hyperpigmentation caused by UV rays, but from my experience I've never seen them fade more a few shades (and they usually return after sun exposure).<br />That's not to say that creams can't brighten and even skin tone - this is a great approach for minor sun damage OR for maintenance, but from my experience the most effective (and relatively non-invasive treatment) for sun spots is a LASER treatment.<br /><br /><strong>WHAT TO EXPECT:</strong><br />I opted for 3 treatments (spread out by 4 weeks between each) of IPL Laser (Intense Pulsed Light) which targets the melanin under the skin and blasts it away - the day after your treatment the dark spots resemble coffee grinds on your skin, and usually fall off in a day or two. There was no downtime (although I had my treatments on my day off from work so that I didn't have to apply makeup. It's relatively painless (feels like a rubber band against your skin, the intensity of which is adjusted by the technician to your pain tolerance. The results were noticeable after just one treatment! I continued with the other two treatments because of the added benefit of stimulating collagen formation and removing broken capillaries in my cheeks!<br /><strong><br /></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Downside?</strong> I now have to maintain the results by being VERY diligent with my sunscreen (see my post above) and doing 3-5 overnight treatments each week (I'll talk about these NEXT newsletter!).<br />If you are curious about the laser treatments and where I went to get them, shoot me a message!<br /><br />That's a lot of information for this week - next time I'll share with you my favorite night-time treatments (for anti-aging, brightening, hydration and evening the skin tone) AND how to plump your skin up from the inside!<br />If you can't wait and want to join my <a data-cke-saved-href="https://www.facebook.com/groups/267741307031773/" href="https://www.facebook.com/groups/267741307031773/" target="_blank">Facebook group</a> dedicated to safer skincare for the whole family, you can <strong><a data-cke-saved-href="https://www.facebook.com/groups/267741307031773/" href="https://www.facebook.com/groups/267741307031773/" target="_blank">access it HERE!</a></strong></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><img align="left" data-cke-saved-src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/_compresseds/26b7605a-f9dc-4b8e-b82a-19a77e3c05ef.jpg" data-file-id="3100581" height="210" src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/_compresseds/26b7605a-f9dc-4b8e-b82a-19a77e3c05ef.jpg" style="border: 0px initial; height: 210px; margin: 15px; width: 150px;" width="150" /><span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="color: teal;"><strong>FREE GIFT FOR YOU!</strong></span><br />I'd love for you to make the switch to safer skin care products. As many of you know I have been making Olive Baby since 2009, and now have started working with Beautycounter as well (so that I can switch my beauty products to safer choices that actually perform). I want to give you a chance to try both!<br />Place a Beautycounter order of $75 through <a data-cke-saved-href="https://www.beautycounter.com/en-ca/annafalkowski" href="https://www.beautycounter.com/en-ca/annafalkowski" target="_blank">my link</a> and receive your choice of Olive Baby Body Wash OR Talc-free Baby Powder for FREE!<br />Simply place your order <a data-cke-saved-href="https://www.beautycounter.com/en-ca/annafalkowski" href="https://www.beautycounter.com/en-ca/annafalkowski" target="_blank"><strong>HERE</strong></a> and let me know what product you would like!</span></div>

Let's Talk GLOWING Skin!

It's funny, what drew me to the name 'Mom on the Glow' was the implication that a woman could achieve a GLOW both inside and ou...

Tropical 'Nice' Cream!!

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I'm an ice cream fanatic. I would choose it as my one food to take with me to a deserted island. Most of the ice cream out there however isn't made with the best ingredients, so it's nice to have some alternatives for those times when you're craving that frosty goodness but don't want all the sugar and artificial ingredients.</div>
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This version is healthy for the whole family. This spin on ice cream is
not only simple to make, but includes all the tastes of summer – pineapple,
coconut and banana! It also provides a serving of protein and some healthy fats
to fuel your day!<o:p></o:p></div>
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<b>Tropical ‘Nice’ Cream</b></div>
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<b style="mso-bidi-font-weight: normal;">Ingredients: (makes 6 servings)<o:p></o:p></b></div>
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2 frozen
bananas<o:p></o:p></div>
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2 cups
frozen pineapple chunks<o:p></o:p></div>
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2 scoops
vanilla protein powder<o:p></o:p></div>
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1 can full
fat coconut milk (chilled overnight in fridge)<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;">Optional:</i> 1 tsp Blue Spirulina powder
(this is a superfood that gives this treat it’s beautiful blue color!)<o:p></o:p></div>
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Blend all
ingredients in your blender. Enjoy immediately or place in the freezer for one
hour if you like it a little more frozen. Alternatively, you can pour the
mixture into your ice cream maker to create more of a firmer ice cream. Enjoy!<o:p></o:p></div>
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Tropical 'Nice' Cream!!

I'm an ice cream fanatic. I would choose it as my one food to take with me to a deserted island. Most of the ice cream out there how...

Monday, May 21, 2018

Fat Fueled Female program!

<b>Imagine</b> yourself grocery shopping, walking through the cookie isle and feeling NOTHING - in fact you think to yourself - 'I could really go for some eggs & avocado right now'!<br />
Imagine craving BUTTER instead of SUGAR.<br />
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<b>Imagine</b> your life with an abundance of CONSISTENT energy, mental clarity and increase in productivity ALL DAY LONG- no mid-day crashes.<br />
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<b>What would your life feel like</b> if you could leave the house without worrying about 'when' your next meal is coming...and knowing that you'll be fine even if it's HOURS from now?<br />
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<b>What if your cravings</b> no longer dictated your food choices...and you viewed food as an energy source instead of an emotional outlet?<br />
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<b>What would it feel like</b> if you weren't constantly HUNGRY, and you finally felt SATISFIED from your meals for HOURS at a time?<br />
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<b>Imagine</b> if your food actually healed your hormones - you experienced regular menstrual cycles without extreme PMS, and you didn't freak out on everyone around you the week leading up to your period?<br />
<b>What if you could FINALLY burn that stubborn fat off your mid-section?</b><br />
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I'm here to tell you STOP IMAGINING these things and <b>let's MAKE THEM HAPPEN.</b><br />
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I want to show you EXACTLY what you need to do to change your fuel source, stop your cravings, end the hunger, balance your hormones, burn the FAT and HEAL YOUR BODY!<br />
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I want to help you tap into an INCREDIBLE health tool that has ALWAYS been with you, engrained in your genetics, just waiting to be used!<br />
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If I sound excited, it's because I am!! Over the last year I've dedicated every spare moment to researching, learning and formulating a <b>ketogenic</b> and <b>intermittent fasting </b>program for women.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZFzeHcf1lotq8W1yW29LW2TmiOhAcwnltrEjfPKhdPg4WKUmikR8dCxk93k_YVOvPRVQtik_2pAFfBsnODspHfC6Qc4JMlVxMOKMnDUL_O1Wpct0B7yiWTkBMFnDvYbHVvMl0TkY-4S3C/s1600/MenuSnapshot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="567" data-original-width="578" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZFzeHcf1lotq8W1yW29LW2TmiOhAcwnltrEjfPKhdPg4WKUmikR8dCxk93k_YVOvPRVQtik_2pAFfBsnODspHfC6Qc4JMlVxMOKMnDUL_O1Wpct0B7yiWTkBMFnDvYbHVvMl0TkY-4S3C/s320/MenuSnapshot.jpg" width="320" /></a></div>
I've put it all together in a <b>4 week GROUP COACHING</b> program where I can teach you these tools, share videos and check in with you LIVE to keep you on track. You will learn the framework of creating YOUR version of a keto diet, and receive support and motivation from your peers.<br />
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Having a support group is ESSENTIAL for lasting success with any big lifestyle change, and I want to create that for you! I've worked with dozens of women, helping change them from being sugar-burners into fat-burners.<br />
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This has been (and continues to be) such a PROFOUND journey for myself as a woman and as a medical professional. Feeling that I can finally help my patients in a lasting and meaningful way has made such a difference in the way I practice (and in the way I live my own life).<br />
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Oh, and did you know that as <b>WOMEN we need to do keto differently than men </b>do? Yup it's true. Our hormones can make us much more sensitive to any big changes in diet and lifestyle. My approach respects your hormones, your thyroid and your GUT health...all while decreasing the INFLAMMATION in your body.<br />
Trust me - I've seen first hand how keto can lead to hairloss, low energy and hormone havoc! There are tools that we need to include as women to do things a little differently, safely and more effectively!<br />
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Do you want to see some of the amazing topics we cover during our Fat Fueled Female program? <b>Check out <a href="http://momsontheglow.blogspot.ca/p/next-session-starts-monday-october-16.html">ALL THE DETAILS HERE!</a></b><br />
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Wait, I didn't tell you about all the <b>DELICIOUS</b> foods you get to enjoy! I've put together 4 WEEKS of Recipes for you to enjoy...that's right, a new menu EACH week of your program, complete with grocery list and recipes. And the coolest thing is that you don't have to cook a separate dinner for the rest of the family - let them enjoy it as is, or simply make a side of sweet potato, rice or quinoa for them! It's simple as that.<br />
My kids really enjoy the recipes, and it gives me peace of mind knowing that I've greatly reduced the sugars from their diet as well.<br />
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I really want you to feel empowered, to feel like you HAVE the knowledge to make choices that will give you the health and body that you're looking for! To me, that's <b>the most powerful tool </b>you can have! I hope to see you in our Fat Fueled Female community next session!<br />
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Fat Fueled Female program!

Imagine yourself grocery shopping, walking through the cookie isle and feeling NOTHING - in fact you think to yourself - 'I could reall...

Friday, March 2, 2018

Intermittent Fasting OR Keto? What's the best strategy?

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<span style="font-family: Arial, Helvetica, sans-serif;">You’ve probably been seeing these two nutritional approaches
popping up more on more on</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> social media, and perhaps among your friends! People
are jumping on board. The evidence supporting these methodologies is gaining
momentum. But which of these approaches, if any, is right for you?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq8E4vphet-iglhUOAM1Lrqg1PRWtgb4O_KidDBI4bTUB5v784SQ3Kpr1Unksp2xsKmge0uMcEwfORyWcaCU_5g369HTojhnlLnrqmfrW51c1Acf3mIx-5mT-anyHMjniV4EE9GssGpeBw/s1600/RoastTomatoTurkeyBites.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq8E4vphet-iglhUOAM1Lrqg1PRWtgb4O_KidDBI4bTUB5v784SQ3Kpr1Unksp2xsKmge0uMcEwfORyWcaCU_5g369HTojhnlLnrqmfrW51c1Acf3mIx-5mT-anyHMjniV4EE9GssGpeBw/s320/RoastTomatoTurkeyBites.jpg" width="180" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Let’s start with <b>Intermittent Fasting (IF)</b>. There is a
several different approaches to fasting, the most popular being the 16/8
method, where food is consumed in an 8 hr. eating window (say noon-8pm),
followed by a 16 hr. fasting window. Some people enjoy a weekly 24 fast
(usually dinner to dinner), while others practise the 5:2 method, where 5 days
a week you eat normally, and 2 days a week you restrict your calories to
roughly 500-600 cal. If you want to read more about the health benefits of IF
and how to actually incorporate IF into your life, I’ve written a manual on how
to do it <a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html">safely HERE</a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fasting has many health benefits. Literally dozens. The
simplest explanation is that when your body is not working at having to ‘digest’,
it can focus on all the other tasks that need to be taken care of – like repair
work, building of new tissue and cleaning up unhealthy cells.<span style="mso-spacerun: yes;">  </span>Not to mention allowing the body to use its
stored energy (fat) as an energy source during that time. So yes, you get the
fat-burning benefits!<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Some of the benefits people report:</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-increased
energy<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-improved
productivity & mental clarity (during fasting)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-ability to
bust through weightloss plateaus<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-convenience<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-lessening
of digestive distress like heartburn, gas and bloating.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-improved healing time</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-bouncing back quicker after illness</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-improved overall state of health</span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Intermittent
Fasting is something I started using about 3 yrs ago and I absolutely love it
to this day. It has brought ease into my life, taken pressure off my mornings,
improved my productivity in the mornings and has improved my metabolic
flexibility. Not to mention…I’m not thinking about food ALL DAY LONG. To read
more about my journey with IF, read this previous blog <a href="http://momsontheglow.blogspot.ca/2016/11/intermittent-fasting-naturopathic-guide.html">HERE.<o:p></o:p></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So that
brings me to the ketogenic diet.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I think that intermittent fasting and keto go hand in hand, and you’ll often see people who </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1baDkMg8xwczWyPcy-xQtgJ2cplZNTZ4ItsnNAMNYZMr4A31z8iemiVea0PzZLFsfF3S9gy09TkZN8StWcCqdZGB8NFITCNqQxAgQXrtRyYifU8uX0uS4OqxZEZ_uwxry1SeA8STSRAK-/s1600/chiapudding.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1126" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1baDkMg8xwczWyPcy-xQtgJ2cplZNTZ4ItsnNAMNYZMr4A31z8iemiVea0PzZLFsfF3S9gy09TkZN8StWcCqdZGB8NFITCNqQxAgQXrtRyYifU8uX0uS4OqxZEZ_uwxry1SeA8STSRAK-/s320/chiapudding.jpg" width="225" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">use both
in the ketogenic community. The premise of the ketogenic diet is that by
removing carbohydrates/sugars from the diet, and eating more (healthy) fats,
you are forcing the body to ‘adapt’ to using fat as a fuel source. Most of us
are not comfortable doing this, and our fat burning organ (the liver) hasn’t
fired up the enzymes needed to do this EFFICIENTLY. <o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I personally
used Intermittent Fasting for 2 years BEFORE doing keto, at which point the
keto diet was a natural transition that made sense. I was already comfortable
burning fat during my fasting hours, which seemed to help me transition into
ketosis a little easier, without the crazy symptoms of ‘keto-flu’ (carbohydrate
withdrawal). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Both IF and keto support the ability to BURN FAT vs. SUGAR as a
fuel source. I would probably say that using a ketogenic diet helped me become ‘fat-adapted’
(the state where your body EASILY uses fat as a fuel source just like it would
use glucose from carbohydrates). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The huge benefits of fat adaptation has been
that I no longer feel weak or dizzy when I haven’t had ‘some carbs’ (I used to
eat VERY frequently, like every 2 hrs).<span style="mso-spacerun: yes;">  </span>In fact, after having a higher fat meal
(without the carbs which mess us blood sugar), I can usually go hours without needing
to eat, or constantly thinking about food. The stable energy is amazing. The
mental clarity is wonderful. And yes, I still eat carbs, but TIMED very
differently now than in the past – I’m no longer a slave to them so to speak. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">And
I definitely have improved metabolic flexibility…I’m better able to go back and
forth between burning sugar and burning fat. My body is more efficient. I still
use Intermittent fasting with my keto diet, and when I’m cycling out of keto, Intermittent
Fasting remains what I fall back on to still feel my best. It’s an amazing
tool.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Here’s some
of the reasons people try a keto diet:</b><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-weight-loss
plateaus<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-hormonal
imbalance (PMS or irregular menses)<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-mental
fog<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-constant
hunger & cravings<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-low
energy or motivation<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-skin
breakouts<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-mood
swings<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-blood
sugar imbalance<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">-frustration
with never feeling satisfied<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">Things to be
aware of…like with any other ‘diet’ there are so many versions of the keto
diet. Some are not necessarily healthy. The way I approach keto as a naturopath
(and one who works primarily with women) is very different than ‘classical keto’.
I take the approach of respecting a woman’s hormones, her thyroid health and
her ability to figure out what works best for HER. I teach my women to eat
intuitively rather than have them counting their calories. We set guidelines
that are flexible, and we figure it out together!<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you’re
curious and want to read more about our next session (March 23) you can do so <a href="http://momsontheglow.blogspot.ca/p/next-session-starts-monday-october-16.html">BY CLICKING HERE!</a><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So the long and
short of it that is that either approach has clear benefits, and you can
effectively use one or BOTH to help you feel your best and improve your overall
health. You have to decide what fits into YOUR life, what your current health goals are, and which approach would make the most sense 'at this moment' in your life. You can give different things a try - that's what life is about. You are not committing to doing these things forever, but gaining some amazing nutritional tools is never a bad thing! Stay open minded and test things out for yourself!</span></div>
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Intermittent Fasting OR Keto? What's the best strategy?

You’ve probably been seeing these two nutritional approaches popping up more on more on social media, and perhaps among your friends! ...

Friday, February 23, 2018

Ketones!! Yes they're amazing...here's why YOU want to make them!

<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Those of you that have entered ketosis probably have already
experienced a few of the MANY benefits of ketones, so this won’t be news to
you…but if you’ve NEVER made ketones, here’s why you might consider it!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SOU6IxrEPbVUcEW9ik33c4HHVbjHmRGZ1C1FVL8SL5Dwz_RqwQxrhAKR_P7WpZh4UrQ0htB8D5Oa2aCxoqrwR2IdW-rDj-ECsiEtcH5uu6cHqqKq1NVegyaDx6AzMs3_9SjAmDMx7T-R/s1600/ketones.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="384" data-original-width="576" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SOU6IxrEPbVUcEW9ik33c4HHVbjHmRGZ1C1FVL8SL5Dwz_RqwQxrhAKR_P7WpZh4UrQ0htB8D5Oa2aCxoqrwR2IdW-rDj-ECsiEtcH5uu6cHqqKq1NVegyaDx6AzMs3_9SjAmDMx7T-R/s320/ketones.png" width="320" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span><br />
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
</div>
<ol>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ketones are a super-fuel for the brain – being the
preferred fuel source for the brain they provide mental clarity, alertness,
increased productivity and ALSO protect your neurons from degeneration!! This
means they have a protective effect on brain health…great for people who have
had concussion OR have a family history of neurological issues like
Alzheimer’s, Parkinson’s or Dementia.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ketones have a healing effect on the body –
unlike burning glucose as a fuel source (which can promote insulin resistance
and inflammation), using ketone’s as a fuel source allows your hormones (such
as insulin, leptin, ghrelin) and cell receptors to reset AND become more
sensitive. This creates an efficient and responsive system!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; text-indent: -18pt;">Ketones fuel exercise – unlike glucose or
glycogen which eventually run out during strenuous or endurance sports,
ketone’s can be a continual fuel source for those that are burning fat
efficiently!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; text-indent: -18pt;"> </span><span style="font-family: Arial, Helvetica, sans-serif; text-indent: -18pt;">Ketones increase your Mitochondria production –
when a body uses ketone’s as an energy source, it appears we make more ‘energy
factories’ (mitochondria), which means we have more energy and burn more fat
(increase in metabolism). Using ketones as a fuel source doesn’t produce free
radicals like glucose does, so it’s a clean burning fuel source!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; text-indent: -18pt;">Ketones can’t feed cancer cells – some studies
are showing that without glucose, cancer cells don’t grow or thrive.
Eliminating glucose from your diet and relying on ketones may prevent the
growth of certain cancers.</span></li>
</ol>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">So how do we make these magical ketones? There's a few different ways, however not all are created equal - fasting, extreme exercise, very low calorie diet or a low carb diet. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you want a SUSTAINABLE approaching, low carb
fat-fueled diet (keto) will get you producing ketones in a matter of days. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">How do we
stay in ketosis in a way that is sustainable, delicious and supportive of our
female hormones? Join my next Fat Fueled Female session (March 21) and I’ll
show you how we do it!</span><o:p></o:p></div>

Ketones!! Yes they're amazing...here's why YOU want to make them!

Those of you that have entered ketosis probably have already experienced a few of the MANY benefits of ketones, so this won’t be news to yo...

Thursday, February 1, 2018

Valentine's Day Keto Hearts:)

<span style="font-family: Arial, Helvetica, sans-serif;">I wanted to create a Valentine's inspired keto treat for all my lovely Fat Fueled ladies. I wanted it to be pink, and there had to be an element of chocolate in it. I also didn't want the</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXmsyJ23bp57QbD5zdZgQWKC9ighVmQhh6WumoiP699g8wVoYPL3PxEt1cvPye7oy38fyEHTTHXSpNuQ_STt2l6qSFUB6_Wc4gfRAuIghGp6kbt338gQKfRu029iuX-cGcY1cYaCRL4mWE/s1600/valentinesdaytreat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXmsyJ23bp57QbD5zdZgQWKC9ighVmQhh6WumoiP699g8wVoYPL3PxEt1cvPye7oy38fyEHTTHXSpNuQ_STt2l6qSFUB6_Wc4gfRAuIghGp6kbt338gQKfRu029iuX-cGcY1cYaCRL4mWE/s320/valentinesdaytreat.jpg" width="180" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"> standard 'fat bomb' which is really rich, so I thought I'd start with a raw cookie dough base and go from there! The end result if is a chewy treat that tastes like marzipan! Funny how almond and cherry flavors marry so well together!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In terms of the color, I didn't do much experimenting with trying to get the dough to be really pink. The pomegranate seeds and cherries did the trick but the color actually faded from a brighter pink to a more brownish shade in just minutes! You could definitely add some beet juice or maybe raspberries to intensify the color if that's important to you!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Here's what I used:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Cookie dough base:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup almond flour</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup coconut flour</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp vanilla</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 tsp Sea salt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup Swerve (sub xylitol, or honey/maple syrup if you don't care about the 'keto' aspect)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/3 cup nut butter (I used sunflower butter, but almond butter would be great!)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup coconut oil (softened)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup pomegranate seeds (fresh or frozen)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup cherries (fresh or frozen)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr9vw6JxUckklj4dT35d_iesijJrH2quHAPg9lPyOPO0Q90Ao_yejcGuxUgkw-61xCknwMxtPwLj7GrJXOqvhWcYulHGTbsgPQVtZC4iHfGrCb8TNSl1chqISEU5xrgWq9Be2S9VA3fh0h/s1600/20180129_130909_1517406990011.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr9vw6JxUckklj4dT35d_iesijJrH2quHAPg9lPyOPO0Q90Ao_yejcGuxUgkw-61xCknwMxtPwLj7GrJXOqvhWcYulHGTbsgPQVtZC4iHfGrCb8TNSl1chqISEU5xrgWq9Be2S9VA3fh0h/s320/20180129_130909_1517406990011.jpg" width="180" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Place all ingredients EXCEPT THE FRUIT into your food processor and pulse until a dough forms. Then add the fruit. Pulse again until the desired consistency is reached. The dough eventually should eventually stick together but not be overly wet - if it's too wet add a little extra almond or coconut flour. If it's too dry and crumbly, add a little extra coconut oil.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Once done you have a couple options -you can roll the dough into balls OR form into shapes using a silicone mold (be sure to pack the dough in well so it molds to the shape you want). Place in the freezer while you prepare your chocolate glaze.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Chocolate Glaze:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I'm TERRIBLE at tempering chocolate. I don't know what it is, I usually end up with a globby mess...not the shiny smooth chocolate you would expect. So yours will probably turn out better than mine did!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You have a couple options here as well:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1. make your own chocolate using 1/4 cup cacao butter, 1/4 cup cocoa powder, sweetener of choice - melt slowly and use this to dip your cookie dough.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBvfGMa2dRzZEW-r1pZKC1Z_q3TModZGeSh1oDWNm9OG2qAFwKMReU1UoE48hupNWds_EmyligPZ9goJGUuWPQfaPDhxWKNe-HI4roI3-jmccg8PP_mwQ-tsaEOk9tRX-PhHFrmiQtfQN/s1600/20180129_131744_1517406989339.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBvfGMa2dRzZEW-r1pZKC1Z_q3TModZGeSh1oDWNm9OG2qAFwKMReU1UoE48hupNWds_EmyligPZ9goJGUuWPQfaPDhxWKNe-HI4roI3-jmccg8PP_mwQ-tsaEOk9tRX-PhHFrmiQtfQN/s320/20180129_131744_1517406989339.jpg" width="180" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><b>OR</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">2. Melt 2 oz dark chocolate (or chocolate chips - keto friendly variety) with 1 Tbsp heavy cream slowly over double boiler. Once melted remove from heat.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Remove your cookie dough from the silicone molds and either dip into your chocolate or use a spoon to bathe them in chocolate. Place onto a parchment lined plate and transfer back to the fridge or freezer to set. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Once hardened, store in the fridge or freezer in an airtight tupperware!</span>

Valentine's Day Keto Hearts:)

I wanted to create a Valentine's inspired keto treat for all my lovely Fat Fueled ladies. I wanted it to be pink, and there had to be an...

Thursday, October 26, 2017

SUGAR-busters...what FINALLY worked!!

<h1>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Sugar Busters...my game changer!</span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif;">A little bit of a personal story...For years I practiced what I THOUGHT was balance...I ate super clean during the day - Oatmeal breakfasts, salad with chicken for lunch, Protein, veggies and whole grains for dinner (you get the idea). Then EVERY night I would sit down in front of the TV (after the kids were in bed) and serve myself a gigantic bowl of ice cream. I would literally drown myself in the amazing feeling - the endorphin rush, the release of giving in to the sugar cravings, and of course the moment of relaxation at the end of the day. The next morning I would feel bloated, lethargic and of course GUILTY! I wasn't going to give in THIS time...until the evening came and the cycle started all over. Ugh, I remember the control it had over me.<br />Now don't get me wrong, it wasn't ALWAYS like this...I would do the occasional 'cleanse' and manage to stay off the sweets for up to 2 weeks at a time, but old habits die hard, and I always found myself reverting back to sugars. Oh, and my husband was NO help, enjoying his bag of licorice or gummies every night!<br /><br /><strong>So what finally changed?<br /></strong>For beginners, I started to tak</span><img align="left" data-cke-saved-src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/images/1a248737-b7bf-470f-ab70-b4f463f60166.png" data-file-id="2724989" height="198" src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/images/1a248737-b7bf-470f-ab70-b4f463f60166.png" style="border: 0px initial; height: 198px; margin: 15px; width: 250px;" width="250" /><span style="font-family: Arial, Helvetica, sans-serif;">e my <strong>SLEEP</strong> seriously. I knew the later I stayed up, the more tired I would be the next day, and the harder it would be to resist the immediate energy that sugar provided. Next, I started eating <strong>PROTEIN</strong> at EVERY meal. This was not only satisfying, but prevented crashes in mood and energy all day long. Next, I acknowledged that a lot of my night-time eating habits were related to <strong>stress</strong> and lack of self-care. This is still a work in progress, but I'm definitely mindful of it now. <br />But here's my ABSOLUTE favorite hack for ending the addiction -<strong> I became a FAT BURNER!</strong><br /><br />You remember from my previous emails that most of us are <strong>SUGAR BURNERS</strong>, relying mostly on carbohydrates as an energy source. This perpetuates our addiction to the most convenient form of energy our body knows. A <strong>Fat-fueled</strong> diet on the other hand trains your body to switch over and use <strong>FAT</strong> as an energy source. It's really quite amazing.<br /> It happened for me somewhere around 3-4 weeks in - I started to actually <strong>CRAVE fat INSTEAD</strong> of sugar. It was a feeling I had NEVER experienced!! I truly believe that THIS is what made the difference for me, and I think the hundreds of other women who have shifted to a high fat diet would agree. My addiction to sugar changed at the cell-level. My physiology had actually shifted. I had awakened the machinery that had always been there, but I had never used efficiently! This is what I'm going to be teaching my <strong>FAT FUELED FEMALES!<br /><br />So here's what we're going to do:</strong><br />1. Ditch the sugars from our current diet<br />2. Replace them with the RIGHT fats as an energy source<br />3. Support our liver in turning the FATS into Ketones<br /><br /><strong>BAM! </strong>Can't wait to show you all of this - I want you to experience it first hand!<br /><br />So whether or not you are interested in a ketogenic diet, there may be several reasons that you would want to consider this approach for cutting out the sugars from your life.<br /><br />Here's what we know for a FACT. Insulin is a FAT STORAGE HORMONE. Insulin is released in response to EVERY bit of carbohydrate that enters the body (because they are broken down into glucose). Yes, that means not only your cookies and candies, but bread, pasta, crackers and even FRUIT. The higher the carb content, the more insulin is released to get that glucose out of your bloodstream and into the cell. This is a perfect system, as you WANT the glucose to to enter your cell for energy. Glucose runs ALL the energy systems in our body. HOWEVER, where we go wrong is the OVERABUNDANCE of glucose in our daily life...the constant snacking, the over-consumption of carbohydrate-rich foods, and of course the portion sizes! As you can imagine, we only need so much glucose to run our body efficiently - the rest gets stored for later (how is it stored?? FAT!). I haven't even touched on the constant roller-coaster we experience from consuming sugars, and then quickly crashing from them, followed by the need for more! On top of all this, sugar is known to cause inflammation AND accelerated aging (not to mention many chronic diseases).<br /><br />Soooo, if you're sick of the sugar roller-coaster and the hold it has over you, I welcome you to join me in becoming a Fat Fueled Female! We are just<strong> 6 DAYS AWAY from Enrollment opening to THIS group at an INTRODUCTORY price</strong> - you will have dibs, and then it will open to the public if any spots remain unfilled.<br /><br />The actual <a href="http://momsontheglow.blogspot.ca/p/next-session-starts-monday-october-16.html">FAT FUELED FEMALE program details can be found HERE..</a>.The 4-week Course Content is laid out, specifics on WHO the course is for, and what to expect over the 4-week program!<br /><br />I would love to work with you Ladies, and show you MY version of Keto for women. I hope you become a Fat Fueled Female!<br /><br />Yours in Health,<br /><br />Dr. Anna Falkowski ND</span></div>

SUGAR-busters...what FINALLY worked!!

Sugar Busters...my game changer! A little bit of a personal story...For years I practiced what I THOUGHT was balance...I ate super clean ...

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