https://www.lulucure.com/about daily 0.75 2021-10-10 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633018481596-FAADG3LB99KU0A3XBFPN/averie-woodard-4nulm-JUYFo-unsplash.jpg About https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633018577805-67X1R7R7GJOMO1OIA0HT/brooke-lark-Xr8zuPfy-KE-unsplash.jpg About AS A COACH, I PUT THE POWER BACK IN YOUR HANDS. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878692062-JC7CVCOKIIVPUC3GBKNP/Star+1.png About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878709388-B5PQR771XUKNGNFU0U5U/Star+2.png About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878736358-721L0XBJ9H8PHE6EW0GA/Subtract.png About https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/a081812b-3147-4283-8899-d1a03ff47eca/julia-caesar-DpoMKEARZe4-unsplash.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/6e58f3b3-d2c7-4a33-bca6-986e17140c5b/Group+25%402x.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/6807f645-6787-47ec-b443-a21a83b89141/girls.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/d66f9c2e-1cc4-4711-87e4-8f6a4f5face2/Group+26%402x.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/b4cce81a-7fb4-4962-ab26-1ec76802d18b/image+184.jpg About https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/5d504e25-e34a-4bb9-8d37-48df9719d73e/Group+27%402x.jpg About https://www.lulucure.com/work-with-me daily 0.75 2021-10-09 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1632753734190-7RVVRQZKC2AZZJCJLGM3/vadim-paripa-NFxu4mDSTNA-unsplash.jpg Work with Me https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1629228208633-MRVZOP9W3ULM55FZ3LIX/image-asset.jpeg Work with Me https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878233261-XK446IVHC77TLD1NMMZ7/Star%402x.png Work with Me https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633708455884-WIKO2WP2KTC1DX5VDDRG/brooke-lark-lcZ9NxhOSlo-unsplash.jpg Work with Me https://www.lulucure.com/home daily 1.0 2023-04-27 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1632533207480-POSB0T5B9SGJSPT8NRJI/Screenshot+%283%29.png Home https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633372750146-G41V8KFZC19DGUJVQSDD/brooke-lark-oaz0raysASk-unsplash.jpg Home - It’s unlikely for anyone to get an hour to analyze their wellness goals with a trained professional. As an Integrative Nutrition* Health Coach, I create a supportive environment that empowers you to express and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you. Many approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find these changes collectively creating a much larger impact than they originally anticipated. We work on what they want to improve within the circumstances of their unique situation. https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633396555948-1LZI8HMRAG5A0914SFD6/ryan-moreno-IcAtXrAZx8E-unsplash.jpg Home IMPROVE YOUR LONGEVITY – EIGHT TIPS FOR A LONG, HEALTHY LIFE The word longevity means “a long duration of individual life” or “length of life.” But what does longevity mean to you? We’ve all heard from friends and family that living a long, healthy life is a priority. That's a fair request, but how do we make it a reality? The current life expectancy for people living in the United States is 78.7 years old, depending on a variety of factors, such as diet, lifestyle, and environment. Due to advances in medicine and disease management, life span has vastly increased over the last century. https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633373649773-34BQQ8PGP4IP06QJWOKC/mariana-medvedeva-usfIE5Yc7PY-unsplash.jpg Home - THE SEVEN HEALTHIEST SEEDS FOR YOUR DIET Besides making great additions to salads, soups, trail mixes, and snacks, seeds pack a big nutritional punch considering their size. While not as popular as nuts, seeds offer just as much nutritional value and deserve a spot on your plate. https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633396592829-0N32S03Q0BUOMHBVPJLL/brooke-cagle-kvKSL7B6eTo-unsplash.jpg Home - MIND-BODY MEDICINE AND HOW TO TAP INTO YOUR MIND-BODY CONNECTION For centuries, we’ve used medicine to treat disease, ease symptoms, and prevent pain for physical, mental, and emotional ailments. The practice and science of medicine has evolved exponentially over the years, and the progress toward curing disease and catalyzing healing made by the medical and scientific communities is arguably the greatest contribution of the human race. https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878692062-JC7CVCOKIIVPUC3GBKNP/Star+1.png Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878709388-B5PQR771XUKNGNFU0U5U/Star+2.png Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/1628878736358-721L0XBJ9H8PHE6EW0GA/Subtract.png Home https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633021242318-00L05X04QO91Z0BAOM3W/neven-krcmarek-l9t8O7S7s18-unsplash.jpg Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/6e58f3b3-d2c7-4a33-bca6-986e17140c5b/Group+25%402x.jpg Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/7c9b5fde-ff0f-425a-8ea8-ab1682332dc7/girls.jpg Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/d66f9c2e-1cc4-4711-87e4-8f6a4f5face2/Group+26%402x.jpg Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/8c09c3fe-613f-489c-8bea-faedb2c2abbb/image+184.jpg Home https://images.squarespace-cdn.com/content/v1/61142b9ccc7a0f4dc8075f95/5d504e25-e34a-4bb9-8d37-48df9719d73e/Group+27%402x.jpg Home https://www.lulucure.com/new-page daily 0.75 2021-10-06 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633377365016-P7UMO2ZVVTVK9K0ATUZN/ryan-moreno-IcAtXrAZx8E-unsplash.jpg IMPROVE YOUR LONGEVITY – EIGHT TIPS FOR A LONG, HEALTHY LIFE: IMPROVE YOUR LONGEVITY – EIGHT TIPS FOR A LONG, HEALTHY LIFE: Vanessa Clermont, MS, RD, CDN, IIN Content Writer The word longevity means “a long duration of individual life” or “length of life.” But what does longevity mean to you? We’ve all heard from friends and family that living a long, healthy life is a priority. That's a fair request, but how do we make it a reality? The current life expectancy for people living in the United States is 78.7 years old, depending on a variety of factors, such as diet, lifestyle, and environment. Due to advances in medicine and disease management, life span has vastly increased over the last century. But longevity is much more than simply living beyond the average life expectancy – it’s living those later years in great health, maintaining memory and cognition, and remaining mobile and active. By practicing healthy behaviors, attitudes, and habits, longevity does not have to be a far-off vision. How to improve longevity What encompasses our potential for a long life is our attitudes, behaviors, environments, and habits. Though genetics play a role in our longevity, it only accounts for 25% to 30% of life expectancy. The rest is up to us! Every day, we have the opportunity to make decisions that support our health. No one method for improving longevity is proven to work better than another. That’s IIN’s core concept of bio-individuality in action – the idea that underscores the importance of finding the diet and lifestyle practices that work for each individual. There’s no one size fits all when it comes to health! Eight tips for living a long and healthy life: 1. Eat more plant-based foods. Research shows that filling your plate with a variety of fruits, vegetables, nuts, and seeds can lower the risk of disease and thus increase longevity. Dan Buettner, researcher and IIN visiting teacher, came up with the idea of Blue Zones – geographical locations where individuals live not only longer-than-average lives but longer, healthier lives. He observed that one of the common threads in the lifestyles of people in these regions – Okinawa, Japan; Sardinia, Italy; Loma Linda, California; Ikaria, Greece; and the Nicoya Peninsula, Costa Rica – was a plant-based diet, focusing heavily on produce that was local to the region as well as healthy plant-based fats. 2. Reduce portion sizes. Avoiding overeating is recommended to increase life span. A study published in 2018 looked at calorie restriction as a dietary intervention with potential benefits for health span improvement and life span extension. Researchers found that in the participant group that restricted calories (but sustained adequate macronutrient and micronutrient consumption) over two years, oxidative stress was reduced, supporting the theory that such stress can accelerate biological aging in humans. 3. Get (and stay) active. Research indicates moderate exercise of at least 150 minutes per week, done regularly, can improve life span because physical activity reduces many risk factors for chronic disease. Not only does exercise improve your physical health, it also helps improve your mental state over time. 4. Prioritize stress management. Stress, if not appropriately managed, can have lasting, unhealthy effects on the body. While some stress is normal and inevitable in our day-to-day lives, chronic stress can put a physical and emotional toll on the body, from increasing the risk of developing hypertension and heart disease to triggering pervasive feelings of anxiety or depression. Stress can also lead to detrimental behaviors, such as drinking, smoking, or overeating. 5. Sleep more. Yes, sleep is that important! The research is clear – getting at least seven or more hours of sleep helps maintain health and contributes to a longer life span. Sleep (or lack thereof) can affect many aspects of health, such as memory and metabolism. Getting restful, uninterrupted sleep is key for lowering the risk of disease. 6. Nourish important relationships. Spending time with friends, family, and those we care about can help increase longevity, not to mention decrease stress, improve emotional well-being, and contribute to your sense of belonging. Remember the Blue Zones? Individuals in these areas shared a deep sense of community and a desire to support their fellow neighbors, which Buettner recognized is an important aspect of life span and longevity. 7. Crowd out and limit unhealthy habits, such as smoking and drinking in excess. Ever heard of “crowding out”? It’s another IIN core concept – prioritizing and filling up on healthier foods (and lifestyle habits) will “crowd out” and leave no room for the foods and habits that aren’t so healthy. For example, utilizing healthy stress-management tools, such as meditation, exercise, or self-care, will hopefully replace unhealthy responses to stress, such as smoking or drinking heavily. Both of these habits increase aging in the body, as well as outside, when it comes to visible signs of aging. 8. Practice self-care (often). Repeat this sentence: Self-care isn’t selfish. It’s true – putting you and your needs first will help you not only show up in the world as your best self, whether for loved ones or your career, but also positively impact your life span. Activities such as practicing daily gratitude have been shown to increase satisfaction in life, leading to an increased sense of purpose and a desire to prioritize health for the long term. Supporting your longevity goals with an IIN Health Coach Most of my clients want longevity and harmony in life, and as a Health Coach, I’m able to provide the support they need to make those goals a reality. One of the major aspects of my practice that I learned from IIN is to focus on primary food, the things beyond just the food on our plates. Feeding our lives with loving friendships, daily physical movement, and spiritual and inspirational practices are all ways to find balance in life and create long-term well-being. It's not an easy journey, but a manageable one, to ultimately live a long and prosperous life. https://www.lulucure.com/consultation daily 0.75 2021-10-06 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633528657173-7HN3TJY0863HPVKUUICS/sixteen-miles-out-pxqfIFmu6NA-unsplash.jpg Consultation Get a free, one-on-one, 45-minute health consultation. Simply sign-up, and I will be in touch shortly. https://www.lulucure.com/new-page-1 daily 0.75 2021-10-04 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633378915299-FB7D0E4I8HY2AHJ4CJUA/mariana-medvedeva-usfIE5Yc7PY-unsplash.jpg THE SEVEN HEALTHIEST SEEDS FOR YOUR DIET https://www.lulucure.com/new-page-3 daily 0.75 2021-10-09 https://www.lulucure.com/new-page-2 daily 0.75 2021-10-05 https://images.squarespace-cdn.com/content/v1/614e587f21027208f592b2c7/1633397078087-M44CKAADT69P84V3BJ1S/brooke-cagle-kvKSL7B6eTo-unsplash.jpg MIND-BODY MEDICINE AND HOW TO TAP INTO YOUR MIND-BODY CONNECTION - Hailey Miller, IIN Content Writer Western vs. Eastern medicine For centuries, we’ve used medicine to treat disease, ease symptoms, and prevent pain for physical, mental, and emotional ailments. The practice and science of medicine has evolved exponentially over the years, and the progress toward curing disease and catalyzing healing made by the medical and scientific communities is arguably the greatest contribution of the human race. Major advancements in medicine, like blood transfusions, chemotherapy, pasteurization, antibiotics, organ transplants, and even sanitation, have decreased mortality rates, improved our quality of life, created efficiencies in the medical system, and contributed to societal progression. While there is no doubt these advancements are positive, they are replacing many ancient healing practices. In the West, it seems like there is a pill for everything, and many doctors have no reluctance when it comes to writing a prescription. Eastern medicine, which originated in Asia and is the oldest codified system of medicine in the world, uses a holistic “root cause” approach via techniques and practices like acupuncture, herbal medicine, nutrition and dietary therapy, bodywork, and mind-body-spirit practice. These healing practices emphasize that the healing one needs is within and the mind and body are an interconnected ecosystem with deep reliance on each other for true health. One relatively new field of medicine that takes an integrative approach is mind-body medicine. When you hear this term, you might initially think of meditation or breath work, but the field is actually quite robust and can hold the key to profound healing. What is mind-body medicine? According to Mount Sinai, “Mind-body medicine uses the power of thoughts and emotions to influence physical health.” The Association for Applied Psychophysiology and Biofeedback says that mind-body medicine is an approach to healthcare that includes a wide range of behavioral and lifestyle interventions equally with traditional medical interventions. This approach “creates a partnership among specialists in the medical and mental specialties who address mind, body, and spirit in each healthcare visit.” While it might be hard to believe that our thoughts and emotions could have this much power over our physical health, an early study by Robert Ader in 1975 showed that mental and emotional cues could affect our immune system. This study continues to prove itself in the twenty-first century as we watch stress levels and lifestyle and preventable diseases increase exponentially. What can mind-body medicine support? While much of our health relies on an optimal immune system, the impact of mind-body medicine is much broader. Our emotions have been linked to other diseases and ailments, including: Abnormal cholesterol Cancer Coronary heart disease Depression and anxiety Insomnia Insulin resistance Obesity Three mind-body techniques you can do at home The goal of mind-body interventions is to get the brain to focus and help you reconnect with your body. This connection allows for a deeper sense of meaning and presence in the world around us, which inspires feelings of calm and peace. When we enter these states, the body can relax and rediscover the joy of being, supporting the healing process. Some mind-body techniques include biofeedback, cognitive behavioral therapy, hypnosis, spirituality, meditation, yoga, tai chi, and qigong. Here are a few you can access at home to support your mind-body connection. 1. Meditation Meditation can be intimidating if you’ve never done it before. Sitting in silence with your thoughts for minutes at a time can be challenging, but studies suggest that meditation can actually change your brain and body and lead to more positive behaviors. How: Try starting with a short five-minute meditation and work your way up from there. You can do this on your own by just sitting in a quiet space listening to instrumental music. You can also use guided meditations to support your process. Try a meditation app – there are plenty to choose from! 2. Breath work The practice of breathing is called pranayama and simply means that you’re breathing consciously with calm awareness. Breath work can help you activate your parasympathetic nervous system, activating more feelings of calm. By focusing on your breath, you can help facilitate more mindful experiences outside your session. How: There are many types of breath work, so experiment and learn what works best for you. If you want to keep it simple and effective, try box breathing, where you inhale for four counts, hold for four counts, and exhale for four counts. 3. Creative outlets Creative outlets can be anything from art to music to dancing or even journaling. Getting your creative juices flowing will help you integrate your mind and body, create a more profound way of experiencing the present moment, and promote personal growth. At IIN, creativity is an area of primary food, the things off the plate that nourish your mind, body, and spirit. How: Choose any creative outlet that feels good to you and get in the flow! Tapping into the connection In some cases, nothing can replace a pill, and modern medicine quite literally saves lives, but there is a community of practitioners taking a renewed interest in an integrative approach, combining the traditions of Eastern medicine with the advances of Western medicine for a practice that considers not only physical health but also the mind and spirit. We live in a society that has never been more stressed, riddled with autoimmune disease and mental health issues. There is certainly room for our society as a whole to take better care of ourselves – our whole selves – which makes taking a root cause approach and looking at understanding each person as a unique individual crucial for healing and prevention. https://www.lulucure.com/new-page-3-1 daily 0.75 2021-10-09