My Zenful Life Blog
My Zenful Life Blog
Zenful Life Coaching is based in Minneapolis, Minnesota. Integrative Nutrition Certified Health Coach Marnie Dachis Marmet blogs on topics including (but not limited to): nutrition, fitness, lifestyle, wellness, mindfulness, yoga, teens issues and self-c


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Marnie Dachis Marmet

Why Should I Detox? Why Should I Detox in the Spring?

The term “detox” scares off many people who think the word is synonymous with deprivation. However, I'm here to tell you that this is a common misunderstanding; Detox is one of the best choices you can make for your body.

Think of a detox as a reset button. When you push it, you begin to reset your emotional and physical health.

Of course, detox isn’t a complete health guarantee, but it starts the rebooting process.

Your body is a pretty amazing machine. One of its most important jobs is filtering out the thousands of toxins that you come into contact with on a daily basis.  Examples of these are: food additives, environmental contaminants, household and environmental chemicals, plastics, parabens in hair and beauty products, birth control, antibiotics, stress, and countless others.

Of course, though your body is designed to withstand harmful conditions, its toxicity limit is not absolute. So when toxicity levels surpass the body's threshold, your body experiences “toxic overload.” It won’t be able to carry out its essential jobs, and it will show signs of breaking down. Toxic overload can lead to weight gain, blood sugar imbalances, gut imbalances, cellulite, wrinkles, exhaustion, even inflammatory diseases like asthma, allergies and arthritis.

Detox is the most efficient way to cleanse your body of toxins. Through clean eating, you’ll regenerate your liver, and cleanse your gut, lymphatic system, kidneys, lungs, and skin on a cellular level.  This can reduce or eliminate the inflammation caused by eating the wrong foods.

In addition to the physical benefits, detoxing also offers significant emotional benefits. You may experience an emotional and physical transformation. It’s not just cleansing your body of toxic waste, but it will purify your mind as well. One can relinquish all of the negative thoughts and emotions that prevent them from experiencing real health and happiness. Detox can bring a monumental mind shift into your life that can lead to magnificent things.

I will show you how to relinquish the hold that destructive emotions, harmful food addictions, and toxic stress have on your mind, body, and spirit. I will also show you how to slow down, rebalance, and to be conscious of the foods you eat, the thoughts you think, and the breaths you take.

WHY DETOX IN THE SPRING?

For optimal energy, beauty, mood, and weight loss, the gallbladder and liver must be working optimally. According to Chinese medicine, detoxing in the spring is the best way to honor and restore these organs. The liver plays a critical role in your overall health. It has over 500 metabolic jobs, including the production of toxic bile, a means of natural detoxification. However, when the liver gets flooded with toxins and becomes congested, bile cannot be produced correctly. All of those toxins remain in your system and wreak havoc; it can lead to impaired digestion, bloating, acid reflux and other unpleasant complications. Also, according to Chinese medicine, the liver is related to anger. Therefore, as you cleanse your liver during a spring detox, you may notice a dramatic shift in your mindset.

Spring also honors the gallbladder. The primary role of the gallbladder is to store bile. If there are stones or blockages in the gallbladder from storing too much toxic bile, then you become tired, irritated, and constipated. One can develop severe stomachaches or even jaundice. A spring detox is a great way to clean out those “clogged pipes.” A Spring detox does not need to be difficult. It is not about deprivation, taking pills or powders.

What you get from my step-by-step detox:

1) Detox Guide

2) Recipe Guide

3) Suggested meals and shopping lists

4) Daily affirmations

5) Food Diary

6) Extra info on probiotics and liver loving foods

7) Daily email from me

Sign-up today. 14 Day Spring Detox http://zenfullifecoaching.com/spring-detox-2017
($7/day towards your health)

 

 

          


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Marnie Dachis Marmet

The Easiest Ways to Improve Digestion

If you suffer from poor digestion, bloating, stomach aches, constipation or diarrhea, odds are there’s one thing you’re not doing.

This is by far the simplest, most effective way to improve your digestion exponentially right away. You might be surprised by how incredibly improving your gut health really is.

The answer: chew your food more. So simple right?! Yet so often people rush through their meals and aren’t consciously chewing their food until it’s ready to enter the other digestive phases.

What most people don’t know is that the digestive process starts in the mouth. When we chew our food, the digestive enzyme amylase is released through our saliva and begins the process of breaking down starches. When the amylase doesn’t get even time to interact with the food, it skips the important first step of the digestive process!

 This is when you run into common problems like acid reflux, bloating and general digestive discomfort. A good rule of thumb is to chew each bite of food at least 30 times. Now I’m not saying sit there and chew every bite of food that goes into your mouth for the rest of time. But it’s useful to get an idea of how long this really takes. For most people, this will likely double the amount of time you spend eating.

When you eat too quickly your body can’t catch up to let your brain know when you’re actually full. Slowing down helps you to only eat what your body needs and avoid the digestive discomfort that comes along with overeating.

 In France, Spain and Italy it’s much more common to take your time eating. These cultures have lower incidence of modern diseases and digestive disorders than North America, as well as a lower incidence of obesity.

 When you slow down and thoroughly chew every bite of food that enters your body it opens the space for more enjoyment and gratitude. These things might not seem important, but they’ll do more for your health than any green juice ever will.

So slow down, and start thoroughly enjoying every bite you eat, your belly will thank you.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

To your wellness,

Marnie

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Marnie Dachis Marmet

What Exercise Has to do with Gut Health

Exercise isn’t all about the physical. It goes far beyond muscle tone and calories burned. Exercise affects your whole body, including your gut. Professional athletes show a much more diverse micro biome than their non-exercising counterparts of similar age and weight.

Moving your body helps stimulate the lymphatic system, the system that helps your body to remove toxins and maintain a healthy circulation. Other ways to stimulate the lymphatic system include massage and dry brushing, but exercise is highly effective and has other benefits like boosting mood and cardiovascular health.

Exercise helps gut flora by modulating it and increasing diversity. It helps with detoxification and increasing oxygen levels which can help boost energy, a common issue with anyone trying to repair their digestion. When the powerful mood boosting effects of exercise meet those of a healthy microbiome, something amazing happens. We take back our power and realize that feeling food is in our hands.

But let’s face it, when you’re suffering from digestive distress, it’s not exactly enticing to go to the gym or workout really hard. That’s fine because all that’s really needed is a brisk walk, a swim, just something to get your blood flowing and your heart rate up. The most important thing is just to move in a way that makes you happy and your gut will be happy too.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health, details here. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Marnie

Marnie Dachis Marmet

The Heart of Skillful Meditation

The heart of skillful meditation is the ability to let go and begin again, over and over again. Even if you have to do that thousands of times during a session, it does not matter. There is no distance to traverse in recollecting our attention; as soon as we realize we have been lost in discursive thought, or have lost touch with our chosen contemplation, right in that very moment we can begin again. Nothing has been ruined, and there is no such thing as failing. There is nowhere the attention can wander to, and no duration of distraction, from which we cannot completely let go, in a moment, and begin again....Beginning again and again is the actual practice, not a problem to be overcome so that one day we can come to the "real" meditation.

-Sharon Salzberg, Lovingkindness: The Revolutionary Art of Happiness

I love how Sharon describes skillful meditation because much of my personal meditation practice consists of bringing my wandering mind back to begin again. Meditation is a practice, not a destination. So please feel free to begin again and again with no guilt and no shame.

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Marnie Dachis Marmet

8 Best Foods to Detox Your Body This Spring

8 Best Foods to Detox Your Body This Spring

Have you considered doing a detox, but wondered if it was right for you? Are you unsure about which foods to eat that will yield the best results? Then this article is for you!

With flu season in high gear, and summer drawing near, now is the perfect time to detox your body! A simple detox is the foundation of a long-lasting, healthy, and vibrant life. Not only is it a program specific to improving your inner body, but detoxing is beneficial for the mind and soul as well.

First of all, what is a detox? Detoxing is the process in which you rid your body of the harmful toxins that have built up over a period of time, and in turn, you’ll have a healthier inner & outer body, mind, and soul. Detoxing can help to increase your energy levels and fight fatigue, as well as assist in weight loss and strengthen your immune system!

Here are 8 superfoods that should be making their way into your shopping cart this Spring!

Watercress, Spinach, and Kale are staples to your detox, and can be used in a variety of ways such as smoothies or salads.  Aside from the fact that these leafy greens are packed with high-quality nutrients and vitamins, they also aid in lowering cholesterol, restoring energy levels, and help to decrease your chances of developing cancer.

Asparagus is one of the most beneficial superfoods, offering kidney and bladder cleansing support. Asparagus can be oven roasted with a little bit of seasoning, which brings us to our next two superfoods, Garlic and Cayenne Pepper!

Garlic and Cayenne Pepper act as the perfect bridge from tasteless foods to delectable meals! By seasoning your food with Garlic and/or Cayenne Pepper, not only are you aiding in detoxifying your body, but you’re ensuring that your meals taste delicious! The sulfur found in Garlic works specifically to rid your body of toxins, while Cayenne Pepper helps to support weight loss and promote heart health! Can’t seem to stomach eating raw garlic? Try garlic in pill form, which can be found at most health food stores!

Dried fruit is the perfect alternative to those tempting, yet unhealthy grab-n-go snacks! For example, dice up some dried Peaches and throw it into your morning oats, or snack on dried Apples throughout the day! In moderation, Dried Fruit helps to reduce excess fat and lower cholesterol while aiding in the detoxification process.

Carrots are rich in glutathione which aid in the detoxification of the liver! Additionally, Carrots are loaded with Vitamins A, C, & K! It’s best to consume carrots raw, perhaps with avocado or hummus.
Keep in mind, it’s crucial to eat all of the foods mentioned above, raw, as heating can destroy some of the beneficial properties they contain! 

Aside from these 8 superfoods, make sure you are drinking at least 64 oz of water, per day. If you’re finding that the taste of water is unappealing or mundane, add some sliced Strawberries to a gallon of water and refrigerate it overnight. The next day, you’ll have a gallon of ice-cold Strawberry-Infused water that’s just as delicious as it sounds!

Enjoy your detox and remember that when it ends, it doesn’t mean you should suspend your healthy eating! Make it a habit to look good, feel great, and eat nutritiously plentiful foods! 

If you like the idea of a full 14 day detox, please join me for the Spring Detox 2016. Happy Spring!

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Marnie Dachis Marmet

On a cold, gray winter day – how do I find my happy place?

Last year my family traveled to South Africa and Zimbabwe in honor of my parent’s 70th birthdays.  The trip was life-changing – magical in fact. 

How do I put this experience into words that will mean something to someone else? 

Every time I think about, or talk about this trip, the unbelievable sites, the fresh smells, the tastes, the laughter, and the scary moments, the experiences wash over me like it was yesterday. 

I can still feel the hot rain splashing onto my skin as every inch of me, except my face, is covered in rain gear.  It was a sweet, delicious rain in fact, as we cruised along in our open-air jeep.  My family surrounded me and I was utterly content.  The red and orange colors in the landscape were spectacular, the smells were the freshest I had ever smelled.  I felt incredibly alive.  All I needed in the universe was right there beside me.  I envisioned never going home.  I envisioned moving to the bush and living the life of an adventurer.  The memory still makes me smile. 

Deep conversations with our rangers, who became like family to us during our time with them.  And I’ll never forget the magnificent animals.  Seeing the circle of life in front of our very own eyes.  The dung beetles pushing huge balls of dung along the grass, the lions ruling their territories, and the elephants frolicking in the sand with their babies.  I could go on and on.  All I have to do is close my eyes and I can go back to Africa anytime I want.  I am forever grateful.

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Marnie Dachis Marmet

What is the difference between a health coach a Registered Dietitian and a nutritionist?

As a newly certified health coach I am asked this question all of the time.  Each of these fields have the same end goal: to help people become healthier, however the processes used are quite different. 

Health Coach


A certified health coach is focused on helping a client achieve their wellness goals while making sustainable, lasting life changes. Most health coaches appreciate that it generally takes a minimum of six months to imprint changes on habits, and so they intend to have sustained relationships with their clients.   An example of some wellness goals may include: weight loss, increasing energy, or obtaining healthier habits.  The job of a health coach is to help a client uncover what is their goal, and to create a personalized road map to implement steps to achieve the goal, with support all along the way.  Health coaches take a whole-body, or holistic approach to wellness.  There may be dietary changes, lifestyle changes, self-care changes, grocery store and pantry visits or a discussion of issues such as relationships, sleep or happiness.  Typically, a client will receive relevant articles and recipes along with bi-weekly coaching sessions.  Regular accountability is a big part of what sets health coaches apart from the others.


Health Coaches can work independently in their own business, alongside medical professionals, or in other wellness settings such as yoga studios or wellness centers. The ultimate benefit for someone who works with a Health Coach is the ongoing support and guidance that doctors are rarely able to provide. 

Think about it like this…the doctor issues a prescription to lower stress, reduce sugar or lose weight and get exercise.  You may ask yourself?… How do I achieve this? A health coach is the next step on the journey.   

A Registered Dietitian or a nutritionist often meets with clients once or twice with very little follow-up or accountability. Their intent is to provide information regarding diet.

Registered Dietitian

A Registered Dietitian is someone who has had more formal schooling in the biology and biochemistry of the human body. RD’s must complete at least a bachelor’s degree and work in a supervisory program for approximately one year at a health care facility. While some RD’s choose to work independently and run their own practice, many are more likely to work in a conventional medical setting.


Registered Dietitians are overseen by the Academy of Nutrition and Dietetics, and must therefore follow a certain set of guidelines in terms of the recommendations they can make to patients. While this ensures a certain level of standard practice, it leaves less room for individualized support and does not take into account the non-dietary aspects of life that facilitate or prevent healing (such as stress, anxiety, lack of sleep, relationships, or time for relaxation).

Nutritionist

A nutritionist is typically someone who completes an undergraduate or graduate degree in nutrition. They may be working as a research scientist, health and wellness educator, professor at a university etc. Be aware that there are many individuals who market themselves as “nutritionists” with very little or no training whatsoever in nutrition. They may be selling “nutritional products” at a health or fitness center.

There are no specific requirements for nutritionists. Many different professionals, with a wide range of experience in wellness and nutrition, call themselves nutritionists.   


It is important to note that Health Coaches do not directly compete with other healthcare providers like doctors, nurses or dietitians; rather, WE COMPLEMENT THEIR WORK and SHARE THEIR MISSION of increasing the health and quality of life of our clients and the world.
 


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Marnie Dachis Marmet

What is an Intention?

What is an intention? Is it something you intend to do? You hear this buzz word a lot, but do people actually understand it? I've been trying to set daily, weekly, and yearly intentions. I find that when I look at my intention regularly it reminds me of my purpose.  It keeps me on track.  It keeps me focused. Sometimes it can be as simple as one word. I've seen Fierce, Gratitude, Be Present as some examples of single word intentions. They all resonate with me.

Can you start your day with an intention? Can you start your week with an intention? How about a few simple intentions for the year? Write them down and put them in a place where you will see them every, single day. Repeat the word or idea in your head throughout the day. Come back to it. If you fall off track, don't beat yourself up. This is most important. Our minds naturally wander. It is okay if you do not fulfill your intention. It is just that - an intention. But when you do set intentions, they can be a very powerful tool to keep you on track and help you to follow a path that you were meant to go down.

Please click the blog post to share an intention in the comments section.

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