Tag: holistic fitness

My Wellness Journey: From 254lbs to 120lbs

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

This month marks the 9th anniversary of when I made a promise to myself that I would not give up on myself. In 2015, my life wasn’t where I wanted it to be physically and mentally. I had a great career and a wonderful, supportive family, but my ability to enjoy life felt limited. As a Family Nurse Practitioner, I was expected to promote health and wellness, yet I felt like a total hypocrite discussing this. My endocrinologist informed me that I would struggle with my weight forever due to Type II Diabetes and the absence of my thyroid, which was removed in 2010 following a Papillary Thyroid cancer diagnosis. At my heaviest, I weighed 254lbs and struggled to even play with my young children. I knew I had to make a change for myself and for my family. I always tell people I felt like I was trapped inside a body that I knew could be so much more.

Determined to improve my health, I turned to Beachbody (I really can’t say enough good things about this company!). This program provided a structured approach that I desperately needed at the time. That’s the hardest part, right? Where do you start when something is completely new to you?Through portion control and dedicated workouts, particularly the 22 Minute Hard Core program, I managed to lose 50lbs. I was so proud of this as I did it on my own. However, my progress was not without setbacks and I eventually found myself in pain and in a plateau. I developed persistent sciatica, which hindered my ability to be active and even pick up my kids at times.

In search of relief, I discovered yoga. The impact was so profound that I earned my 200-hour yoga certification and began teaching at a local gym. Embracing yoga introduced me to the Ayurvedic lifestyle, which further improved my eating habits and overall wellness. This phase of my life helped me shed an additional 20lbs, and made my sciatica almost non-existent. Despite this, I eventually found myself stuck in another plateau at 180lbs. I always tell people this plateau was the most frustrating as I had come so far but struggled mentally that I wasn’t doing enough. My mental health and confidence also took another hit as I also began dealing with loose skin at this point. Anybody that has dealt with loose skin can attest to how hard it is to deal with not just the physical concerns that loose skin causes but also the mental and emotional concerns. I needed a better option.

To address the loose skin and enhance my confidence, I opted for a tummy tuck. This surgery was life-changing. It not only improved my physical appearance and back health but also boosted my mental well-being and workout efficiency. I cannot say enough positives about getting a tummy tuck. Although it is not for everyone and is definitely NOT a painless surgery, it was well worth it. Despite these improvements, I remained at a weight plateau.

Seeking further assistance, I consulted a certified weight loss doctor who prescribed Ozempic. This medication helped me break through my plateau, leading to better blood sugar control and no more insulin. However, I experienced a significant loss of muscle mass, a trade-off that I will delve into in future posts. With the help of medications (Ozempic/Wegovy/Mounjaro), I reached 140lbs but then faced another plateau for over a year.

At the start of 2024, frustrated and aware that something was off with my hormones, I sought the help of a naturopath. My stress levels were sky high due to work stress, my sleep left much to be desired, my poor husband wasn’t sure what mood I would be in each day, and my weight loss was stagnant. It was at this point, a food intolerance test revealed that dairy was a major issue for me. Eliminating dairy from my diet was transformative: my migraines disappeared, my skin and hair improved, my sleep quality increased, and my inflammatory markers normalized for the first time ever! Finally, I broke through my plateau and reached my goal weight of 120lbs by summer.

From 2016 to now, I have lost a total of 135lbs and have achieved my best mental, emotional, physical, and spiritual health. This journey has been challenging but incredibly rewarding. It has taught me that weight loss is not just about calories in and out; it’s about finding balance and understanding your body. Through my personal journey, wellness has become my passion, and I enjoy coming alongside others to support them achieve their wellness goals. I truly believe everyone deserves to feel their best. I look forward to sharing more insights from my journey (there is just so much!) and helping others on their path to health each week in this blog.

Never give up—your wellness journey is worth every step.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

Harnessing the Power of Green Tea: A Stress-Relief Elixir and Matcha Coconut Yogurt Bowl Recipe

by Roxy Functional Wellness, posted in Health & Wellness, stress management

Stress seems to be an inevitable part of our daily lives (I know it is in mine!). From hectic work schedules to family responsibilities, it’s easy to feel overwhelmed sometimes. However, amidst the chaos, there lies a natural remedy that has been cherished for centuries: green tea. Not only does green tea offer a plethora of health benefits, but it also has the potential to significantly improve stress management. Let’s delve into the wonders of green tea and explore one of my favorite breakfast recipes for a dairy-free matcha coconut yogurt bowl that incorporates the stress-relieving properties of green tea, chia seeds, and pumpkin seeds.

The Stress-Relieving Benefits of Green Tea:

  1. L-Theanine: Green tea contains an amino acid called L-theanine, which is known for its calming effects on the mind. L-theanine promotes relaxation without causing drowsiness, making it an excellent choice for stress relief.
  2. Antioxidants: Loaded with powerful antioxidants called catechins, green tea helps combat oxidative stress in the body. These antioxidants protect cells from damage and may reduce the risk of chronic diseases as it prevents the build up of inflammation in the body.
  3. Cortisol Regulation: Cortisol, often referred to as the stress hormone, can wreak havoc on our bodies when levels are elevated for prolonged periods. Studies suggest that green tea may help regulate cortisol levels, thereby promoting a more balanced stress response (Yes please!).
  4. Improved Brain Function: The combination of caffeine and L-theanine in green tea can enhance cognitive function and improve mood. This synergistic effect helps boost alertness and concentration while keeping stress at bay.

The Nutritional Powerhouses: Pumpkin Seeds and Chia Seeds:

Pumpkin Seeds:

  • Rich in magnesium, pumpkin seeds play a vital role in relaxation and stress reduction. Magnesium helps calm the nervous system and can promote better sleep quality. This then prevents the over-secretion of cortisol.
  • High in antioxidants like vitamin E and zinc, pumpkin seeds protect cells from damage caused by oxidative stress and support overall immune function.
  • The amino acid tryptophan found in pumpkin seeds aids in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being.

Chia Seeds:

  • Packed with omega-3 fatty acids, chia seeds support brain health and help reduce inflammation in the body. A healthy brain is better equipped to cope with stress.
  • High in fiber, chia seeds promote digestive health and keep blood sugar levels stable, preventing energy crashes that can exacerbate stress.
  • Chia seeds are a good source of essential minerals like calcium, magnesium, and phosphorus, which play key roles in muscle relaxation and stress management.
  • Chia seeds are also one of the highest protein seeds that you can eat, which is a great bonus if you are trying to get your protein in.

Recipe: Dairy-Free Matcha Coconut Yogurt Bowl with Chia and Pumpkin Seeds

Ingredients:

  • 1 cup dairy-free coconut yogurt (you can always use Greek yogurt, but I am dairy-free)
  • 1 teaspoon matcha powder (preferably organic to prevent chemical/additive exposure)
  • 1 tablespoon maple syrup or honey (optional, for sweetness)
  • 1 tablespoon chia seeds
  • 1 tablespoon pumpkin seeds
  • Fresh berries (such as strawberries, blueberries, or raspberries), for topping
  • 1/8-1/4 cup of granola (I like Purely Elizabeth Vanilla Almond Butter)
  • Unsweetened coconut flakes or cacao nibs, for garnish.

Instructions:

  1. In a mixing bowl, combine the dairy-free coconut yogurt, matcha powder, and maple syrup or honey (if using). Stir until the matcha powder is fully incorporated and the yogurt is smooth.
  2. Sprinkle the chia seeds and pumpkin seeds over the yogurt mixture, and gently fold them in until evenly distributed.
  3. Transfer the matcha coconut yogurt mixture to serving bowls.
  4. Top each bowl with fresh berries of your choice, granola, and a sprinkle of unsweetened coconut flakes for added flavor and texture.
  5. Serve immediately and enjoy as a nutritious and stress-relieving breakfast or snack.

By incorporating green tea, pumpkin seeds, and chia seeds into your diet, you can harness the power of nature to combat stress and promote overall well-being. Whether enjoyed in a soothing cup of tea or as part of a delicious yogurt bowl, these wholesome ingredients offer a holistic approach to stress management that nourishes both body and mind. So, take a moment to sip on some green tea and savor the tranquility it brings to your day.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Boyle, Neil B., et al. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients 9.5 (2017): 429.
  2. Cabrera, Carmen, Reyes Artacho, and Rafael Giménez. “Beneficial effects of green tea—a review.” Journal of the American College of Nutrition 25.2 (2006): 79-99.
  3. Coelho, Christiane Candice, et al. “Omega-3-rich chia seed (Salvia hispanica L.) oil formulations ameliorate lipid profile of dyslipidemic subjects and associated oxidative stress: a randomized, double-blind, placebo-controlled study.” Nutrients 11.2 (2019): 341.
  4. Kimura, Kenta, et al. “L-Theanine reduces psychological and physiological stress responses.” Biological psychology 74.1 (2007): 39-45.
  5. Li, Kai, et al. “Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial.” Evidence-Based Complementary and Alternative Medicine 2014 (2014).
  6. Nieman, David C., et al. “Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.” Journal of Alternative and Complementary Medicine 24.3 (2018): 293-299.
  7. Unno, Keiko, et al. “Anti-stress effect of green tea with lowered caffeine on humans: A pilot study.” Biological psychology 74.1 (2007): 39-45.
  8. Wang, H., N. F. Lucas, and P. N. Weil. “Pumpkin seed extracts and proteins: embryotoxicity and oxytocin-like effects.” Journal of ethnopharmacology 6.1 (1982): 201-208.

Hydrate to Liberate: The Role of Water Intake in Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

In our fast-paced world, stress has become an almost inevitable part of our daily lives. Whether it’s the pressure of deadlines at work, personal relationships, or the constant barrage of information, stress can manifest in various ways and take a toll on our physical and mental well-being. While there are numerous strategies to cope with stress, one often overlooked yet powerful tool is right at our fingertips – water.

Water is not just essential for our survival; it plays a crucial role in maintaining our overall health and well-being. From aiding digestion to regulating body temperature, every cell, tissue, and organ in our body relies on water to function properly. However, its impact on stress management is often underestimated.

“Pure water is the world’s first and foremost medicine.” – unknown

When we’re stressed, our bodies undergo physiological changes, triggering the release of stress hormones like cortisol and adrenaline. These hormones prepare us for the “fight or flight” response, which can lead to increased heart rate, shallow breathing, and heightened tension in muscles. Here’s where hydration comes into play.

Proper hydration is essential for optimal brain function and mood regulation. Studies have shown that even mild dehydration can impair cognitive function, memory, and attention, making it harder to cope with stressors effectively. Dehydration can exacerbate feelings of fatigue and irritability, further amplifying the negative effects of stress on our mental health.

So How Much Water?

So, how much water should you drink to stay adequately hydrated and support stress management? While individual needs vary based on factors like age, weight, activity level, and climate, a general guideline is to aim for around 8 glasses of water per day, which is roughly 2 liters or at least half of your body weight in pounds. For example, if a women weighs 120lbs, she would need to get at least 60oz of water daily. However, this can vary, and some people may need more or less depending on their circumstances.

Photo by Cats Coming on Pexels.com

Watch for Pitfalls

One common mistake many of us make is relying on caffeinated beverages like coffee or energy drinks to keep us alert and focused, especially during stressful times. While caffeine can provide a temporary energy boost, it can also contribute to dehydration due to its diuretic effects. Moreover, excessive caffeine consumption can disrupt sleep patterns and exacerbate feelings of anxiety and agitation. My rule of thumb is that I do not drink coffee past noon. This was a big change for me, however, I noticed that I was less fatigued in the afternoon and slept better at night by making that change.

Instead of reaching for that extra cup of coffee, consider swapping it out for a refreshing glass of water or herbal tea. Not only will it help keep you hydrated, but it can also promote a sense of calm and clarity, making it easier to tackle challenges with a clear mind.

In addition to plain water, incorporating hydrating foods like fruits and vegetables into your diet can also contribute to your overall fluid intake. Foods with high water content, such as cucumbers, watermelon, and oranges, can help you stay hydrated while providing essential vitamins, minerals, and antioxidants that support stress resilience.

So what can you do to incorporate more water into your day? Here are some helpful tips:

  1. Set Reminders: With the hustle and bustle of daily life, it’s easy to forget to drink water regularly. Set reminders on your phone or use apps designed to track water intake. Establishing a routine can help make hydration a habit.
  2. Carry a Reusable Water Bottle: Invest in a durable, reusable water bottle and take it with you wherever you go. Having water readily available makes it more likely that you’ll sip on it throughout the day. Keep it visible on your desk or in your bag as a constant reminder to hydrate. I also find using a consistent water bottle takes the stress off of tracking how much I am drinking throughout the day (thank you, Stanley cup!).
  3. Flavor Infusions: If plain water doesn’t entice you, consider infusing it with natural flavors like lemon, cucumber, mint, or berries. Not only does this add a refreshing twist to your hydration routine, but it also encourages you to drink more water without added sugars or calories. I love the True Lemon Brand flavoring for their great taste and non-use of artificial sweeteners, flavors, GMOs, or preservatives.
  4. Track Your Intake: Keep track of your water consumption using a journal, smartphone app, or even a simple tally system. Seeing your progress visually can motivate you to reach your hydration goals and adjust your intake as needed.
  5. Associate Water with Daily Activities: Linking water consumption with daily activities can help you remember to drink throughout the day. For example, drink a glass of water first thing in the morning, before each meal, or after completing a task at work. By integrating water breaks into your routine, you’ll ensure consistent hydration throughout the day.

Prioritizing adequate water intake is a simple yet powerful strategy for managing stress effectively. By staying hydrated, you’re not only supporting your physical health but also equipping yourself with the mental clarity and resilience needed to navigate life’s inevitable challenges. So, the next time you feel the weight of stress bearing down on you, reach for a glass of water and hydrate your way to a calmer, more balanced state of mind. Your body and mind will thank you for it.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/15/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Armstrong, L. E., & Ganio, M. S. (2019). Relationship between water metabolism and exercise-induced dehydration: Hormonal and physiological markers. Journal of Athletic Training, 54(7), 785–791. https://doi.org/10.4085/1062-6050-54.7.08
  2. Benton, D. (2011). Dehydration influences mood and cognition: A plausible hypothesis? Nutrients, 3(5), 555–573. https://doi.org/10.3390/nu3050555
  3. Grandjean, A. C., & Grandjean, N. R. (2007). Dehydration and cognitive performance. Journal of the American College of Nutrition, 26(5), 549S–554S. https://doi.org/10.1080/07315724.2007.10719650
  4. Kenney, W. L., & Chiu, P. (2001). Influence of age on thirst and fluid intake. Medicine and Science in Sports and Exercise, 33(9), 1524–1532. https://doi.org/10.1097/00005768-200109000-00015
  5. Maughan, R. J., & Murray, R. (2019). Hydration and health: A review. Nutrition Bulletin, 44(3), 277–304. https://doi.org/10.1111/nbu.12305
  6. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
  7. Pross, N., Demazieres, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., & Perrier, E. (2014). Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. British Journal of Nutrition, 111(2), 313–321. https://doi.org/10.1017/S0007114513002354
  8. Shirreffs, S. M. (2003). Markers of hydration status. European Journal of Clinical Nutrition, 57(Suppl 2), S6–S9. https://doi.org/10.1038/sj.ejcn.1601905
  9. Stachenfeld, N. S. (2008). Acute effects of sodium ingestion on thirst and cardiovascular function. Current Sports Medicine Reports, 7(4 Suppl), S7–S13. https://doi.org/10.1249/JSR.0b013e31817f19d7
  10. Szinnai, G., Schachinger, H., Arnaud, M. J., Linder, L., & Keller, U. (2005). Effect of water deprivation on cognitive-motor performance in healthy men and women. The American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 289(1), R275–R280. https://doi.org/10.1152/ajpregu.00765.2004

The Transformative Power of Exercise: A Holistic Approach to Stress Management

Featured by Roxy Functional Wellness, posted in Health & Wellness

In the hustle and bustle of modern life, stress has become an almost constant companion for many of us (I can definitely attest to this at times!). From work deadlines to personal responsibilities, the pressures of daily life can take a toll on our mental and physical well-being. However, amidst the chaos, there exists a powerful tool that can help us navigate through stress and emerge stronger: exercise.

The relationship between exercise and stress management is profound and multifaceted. When we engage in physical activity, our bodies undergo a series of changes that not only benefit our physical health but also have a profound impact on our mental and emotional well-being. So, let’s get moving!

Balancing Stress Hormones:

One of the key mechanisms through which exercise helps manage stress is by balancing our stress hormone release. When we encounter stressful situations, our bodies release hormones like cortisol and adrenaline, which trigger the body’s “fight or flight” response. While this response is crucial for dealing with immediate threats, chronic stress can lead to an overproduction of these hormones, which can have detrimental effects on our health.

Regular exercise acts as a natural regulator of stress hormones. When we engage in physical activity, our bodies produce endorphins, often referred to as “feel-good” hormones, which help alleviate stress and promote a sense of well-being. Additionally, exercise helps reduce levels of cortisol in the body, effectively counteracting the negative effects of chronic stress.

The Pitfalls of Excessive Exercise:

While exercise is undoubtedly beneficial for stress management, it’s essential to strike a balance. Too much exercise or engaging in overly rigorous workouts can actually have the opposite effect and stress the body out further. I find this very true with females especially.

Overtraining can lead to a phenomenon known as “exercise-induced stress.” When we push our bodies beyond their limits without giving them adequate time to rest and recover, it can result in hormone imbalances, increased inflammation, and heightened feelings of fatigue and burnout. This can ultimately exacerbate stress levels rather than alleviate them. Not to mention, a person is more prone to physical injury when excessively exercising.

How Do You Know if You Are Over-Exercising?

Identifying whether you’re overexercising requires paying attention to both physical and psychological cues. Physical signs may include persistent fatigue despite adequate rest, prolonged soreness or pain in muscles and joints, increased frequency of injuries, and changes in appetite or weight. Psychologically, feelings of irritability, mood swings, difficulty concentrating, and decreased motivation towards exercise may indicate overexertion. Monitoring heart rate variability, sleep quality, and overall performance during workouts can also provide valuable insights. Listening to your body and giving it the rest and recovery it needs is key to preventing the negative consequences of overtraining. One quick way that to determine if you are too fatigued to exercise and need a break is to get through the first 5-minutes of a workout and evaluate yourself. If you feel too tired to go on and/or are in pain, then take a rest day.

Taking a Holistic Approach:

Taking a holistic approach to a weekly fitness routine involves integrating various types of exercise to promote overall health and well-being. Incorporating elements of cardiovascular exercise, such as running, cycling, or swimming, helps improve heart health and endurance while burning calories. Strength training exercises, including muscle-resistant exercises like weightlifting or bodyweight workouts, play a crucial role in building lean muscle mass, increasing metabolism, and enhancing bone density. Additionally, integrating flexibility and mobility exercises, such as yoga or stretching routines, helps improve joint range of motion, reduce the risk of injury, and promote relaxation. Balancing these different modalities throughout the week ensures a comprehensive approach to fitness that addresses both physical strength and flexibility, contributing to long-term health and vitality.

“Exercise is the most potent and underutilized antidepressant–and it’s free.” – Unknown

To harness the full potential of exercise for stress management, it’s essential to adopt a holistic approach that encompasses not just physical activity but also other aspects of self-care.

  1. Mindfulness Practices: Incorporating mindfulness practices such as meditation, yoga, or tai chi alongside exercise can further enhance stress reduction. These practices help cultivate a sense of presence and awareness, allowing us to better cope with stressors as they arise. My go-to is a Slow Flow Vinyasa with a quick mediation at the finish with Savasana.
  2. Balanced Nutrition: Fueling our bodies with nutrient-dense foods plays a crucial role in managing stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides the necessary nutrients to support physical and mental well-being. More to come on the importance of nutrition!
  3. Adequate Rest and Recovery: Just as important as exercise itself is giving our bodies ample time to rest and recover. Prioritizing quality sleep and incorporating rest days into our workout routines allows our bodies to repair and recharge, preventing burnout and promoting overall resilience.
  4. Social Connection: Building and nurturing supportive relationships can significantly impact our ability to manage stress. Whether it’s through group exercise classes, team sports, or simply spending time with loved ones, fostering social connections provides a valuable source of emotional support and encouragement.
Photo by The Lazy Artist Gallery on Pexels.com

To pull it all together, exercise holds immense potential as a tool for managing stress and promoting overall well-being. By balancing stress hormone release, avoiding excessive exercise, and embracing a holistic approach to exercise and self-care, we can harness the transformative power of physical activity to navigate life’s challenges with strength, resilience, and vitality.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/11/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

American College of Sports Medicine. (2014). ACSM’s guidelines for exercise testing and prescription. Wolters Kluwer Health/Lippincott Williams & Wilkins.

American Psychological Association. (n.d.). The exercise effect. Retrieved from https://www.apa.org/news/press/releases/stress/2013/exercise

Harvard Health Publishing. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Mayo Clinic. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml

Powers, S. K., & Howley, E. T. (2018). Exercise physiology: Theory and application to fitness and performance. McGraw-Hill Education.

Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.