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GMO: What do I Need to Know?

6/4/2016

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​       What the heck is a GMO? GMO stands for genetically modified organism. Basically it’s the process of taking a gene from one species and forcing it into the genes of another species. There are two main categories of GMOs for food. There are herbicide tolerant crops which can be sprayed with heavy herbicides mainly Round up, and not be killed so all the weeds around the plant die, but the plant lives.

           There are also pesticide producing crops that produce their own toxic insecticides so when the bugs bite them, it breaks open their stomach and kills them.

           So genes are being swapped between species that are foreign to nature, creating new organisms that were not part of the evolutionary process. We have no idea what kind of effect this will have on the ecosystem nor whether the negative effects will be reversible.

          The process of genetic engineering creates unexpected side effects. It creates gene sequences that are foreign to nature, to our immune systems. The immune system reacts b/c it’s never seen the gene sequence. The immune system reacts and attacks the sequence rather than being nourished by the food that contains the sequence, thus the rise in food allergies.

        GE, genetically engineered or GMO (they are interchangeable) soy and corn were introduced in 1996 to the American Diet. Many diseases related to gut inflammation have been on the rise since then. They take a toxin called BT toxin and insert it into every cell of the GE plant, when an insect eats it, it explodes their stomach. The EPA says this doesn’t affect humans or animals. If it does the same in humans, it basically causes leaky gut, holes in the gut allowing food to prematurely leak into the blood stream.

          When food leaks prematurely into the gut, the body creates antibodies to that food and we become allergic.

         There are 9 GMO crops currently-

         They are soy, corn, cottonseed, canola, sugar beets, Hawaiian papaya, and a small amount of zucchini, yellow crookneck squash and alfalfa. Most of them are used in processed foods so it’s good to get those out of the diet or at least eat organic processed foods. If an ingredient list names sugar, but not Pure cane sugar, then it almost definitely is a mixture of cane and beet sugar. Also, if your milk does not say
rBHT or rBST free or made without artificial hormones then this is GMO milk. I use raw milk which you can find by going to a site called www.realmilk.com to find sources in your area.

       You can download an app for your phone that will give you all the updated info. on GMOs and what products are GMO free at
www.responsibletechnology.org. I also highly recommend watching the documentary on that site called Genetic Roulette.

       Avoid any non-organic soy, corn, cotton seed oil, canola oil and sugar from sugar beets.

       And if GMOs aren't harmful enough, consider other reasons why GMO farms create sub-par crops. In the US alone, more than 1.2 billion pounds of pesticides are dumped onto our food crops on a yearly basis. Not only are pesticides toxic, the farming practices on conventional farms (those that use chemicals) are different than those practices used by organic farmers.

       Conventional practices include using chemicals to make plants grow and produce fruit whereas, organic farms practice amending the soil to feed it so that nutrient-dense, healthy produce can grow in it. Conventional farms amend the soil with three of the 52 necessary chemicals, phosphorous, nitrogen and potassium. That leaves the soil and resulting crops devoid of 49 necessary minerals. Many studies show that fruit and vegetables grown in organic soil contain many more nutrients than those grown in conventional methods. It seems obvious why this might be the case! Many, if not all of our diseases are associated with mineral deficiency at the core.

​      Life begins in the soil and the quality of our soil is largely responsible for the quality of our lives! Love your dirt!!

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Maria Rippo is a Transformational Healing & Wellness practitioner with an online as well as a local practice in Bothell, WA. She is an Advanced Clinical Hypnotherapist and Holistic Coach, working towards her Master's and PsyD in Transpersonal Psychology, but mostly, she is a human trying to figure out how to navigate this thing called life. This article Copyright 2016 by Maria Rippo, all right reserved. To replicate or use any portion of this article, please do so in its entirety including this text or contact the author at maria@mariarippo.com.
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Essential Oils: So, What's the Big Deal?

4/2/2016

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I am a mom of 4 kids who have never had to take one single dose of antibiotics or other pharmaceutical meds for sicknesses, EVER! My kids range in age from 19 down to 11. They were born at home and I had begun to learn about natural health long before they were born. I trusted in nature's remedies! My husband is the son of a doctor who grew up on antibiotics and I helped him stop relying on them at all! When we first got married, he'd get so sick for a month at a time, and I showed him how to heal his body and strengthen his immune system with herbs. I only really learned about the power of essential oils a couple of years ago and I have been blown away by what I've experienced! We have such confidence in their ability to help us avoid a cold or the flu. I've seen them stop food poisoning and digestive pain. I've watched them ease emotional as well as physical pain, help people sleep and so many more things.... These are powerful medicinals that we can easily access!

My medicine cabinet literally consists of an aloe plant, some drawing salve, colloidal silver, vitamins and minerals, elderberry syrup and essential oils. It's that simple!! (I used to use herbal cough syrup but that is no longer necessary!)

Essen
tial oils have been getting a lot of attention in today’s search for better health and better ways to take care of our families.

People often ask me for more information about essential oils, so I decided to write an article to satisfy your curiosity!
Here are a few things I have found about essential oils (and a quick science lesson review):
  • Plants have been used medicinally for thousands of years. Essential oils have played a prominent role in everyday life throughout history. They are said to have been used in Biblical times for annointing and healing the sick. They are currently used for emotional and physical health, massage, inhalation, nutritional support, non-toxic household solutions, etc...They are considered man's first medicine. 
  • Essential oils are made up of volatile aromatic compounds (chemical compounds that occur naturally in plants and transition to gas at low temperatures – in other words, they evaporate quickly). They are highly concentrated and just a little bit goes a long way.
  • Some essential oil constituents are so small in molecular size that they can quickly penetrate the tissues of the skin.  This makes them excellent ingredients in personal care items intended to boost, soften, and nourish. However, they do not accumulate in the body over time. They offer their supportive properties and pass on through.
  • Essential oils are lipid soluble (or fat-soluble) and are capable of penetrating cell walls, even if the cell walls have hardened due to an oxygen deficiency. Substances that are lipid soluble can pass right through the cell membrane, while those that are water-soluble have a tougher time. Essential oils can affect every cell of the body within 20 minutes and are then metabolized like other nutrients.
  • Essential oils are wholly natural and cannot be patented (which means that you’ll never see an essential oil in a pharmaceutical drug).
  • Enormous amounts of plants are needed to produce essential oil. Producing the purest of oils can be very costly because it may require several hundred pounds, or even several thousand pounds of plant material to extract one pound of pure essential oil.
  • Essential oils are not all created equally. For an oil to be labeled as pure, it must contain only 5% pure essential oil. Only use therapeutic grade oils. If the label says, "only for external use," or "only for inhalation," it is NOT safe or pure! Even if an essential oil may is pure, if the right species or part of a plant has not been used, or if the plant has not been grown in the right environment, harvested at the right time, or distilled under the right conditions, the natural chemical makeup of the extraction will not provide as predictable and powerful a benefit.
  • Essential oils are not really oils. They come from all parts of the plant. They are the immune system of the plant and contain the same disease fighting properties that keep the plants healthy. 
  • Essential Oils must be pure. It’s very important to use essential oils that do not include added fillers and synthetics. Even though an essential oil may be pure, if the right species or part of a plant has not been used, or if the plant has not been grown in the right environment, harvested at the right time, or distilled under the right conditions, the natural chemical makeup of the extraction will not provide as predictable and powerful a benefit.
  • How are oils are used. Oils can be used topically, internally, and for inhalation. Remember, not all oils are created equally so don't just put them on yourself or take them internally unless you know they are safe!!
So how do you find the right essential oil? There are many essential oil companies to choose from; and there are many opinions floating around out there. After reading, researching, and trying essential oils on ourselves, our children, and in our home we have found the best fit for our family.

The U.S. Food and Drug Administration (FDA) does not “approve” dietary supplements or foods. They give approval for prescription and over the counter drugs. They do approve a list of ingredients called GRAS (generally recognized as safe) that are approved for use as food additives, preservatives, and cosmetics.
Many essential oils are listed on the GRAS list; however, there are many uses of essential oils outside of these parameters. Because there are no governmental bodies or organizations that approve or certify essential oil quality, it is important to find a company that provides therapeutic grade 100% pure essential oils.

My family has chosen a company that owns it's own farms around the world and is committed to a seed to seal process. This ensures that you receive the highest quality products available. This unmatched process controls every aspect of every drop of oil produced! No other company can say this. Our premium botanicals are cultivated on our own sustainable farms around the world and through very carefully chosen partner farms who employ our proprietary distilling methods and extensive testing to ensure purity, quality and properties for healing. 

I have been amazed over and over again with our experiences with essential oils and if you would like more information about the oils I use, please fill out the contact form below.  I will be happy to send you some more information via email.
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I hope this information is helpful in your search for better ways to care for yourself and your family. We never stop learning.

    For More Information Please Fill Out This Form

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Cleansing Detox Diet: Is it Right For You?

11/16/2014

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Do you have mysterious weight you just can't release? Feeling addicted to sugar and processed foods? Does the dreaded holiday weight gain get you thinking about how you'll start your new year? Bikini season got you worried about how you'll look at the beach? Tired of feeling sick & tired? Wondering where to begin? Overwhelmed by all the information?

Just as we need to thoroughly clean our house periodically, a cleansing detox program should be a part of every healthy lifestyle. Our environment, food supply and water are toxic! Toxins are found in our cosmetics, toiletries, the air we breathe, dry-cleaning products, carpets, paint, anti-bacterial products, air fresheners, home cleaning products, new furniture, pesticides, herbicides, medications, additives in processed foods and on and on and it is now clinically proven that we are all carrying a toxic load stored in our bodies.

It's wise to give our body all the help we can because the disease rate has skyrocketed and we must be proactive if we wish to prevent dis-ease. Our bodies are constantly detoxifying themselves, but what happens when the toxic load gets to be too much? Well, our body stores the excess toxins in our fat and when the load is too high, it increases the stress load of our body, which causes our stress hormone, cortisol to stay high. When this happens, our insulin levels stay high as well. Guess, what, when these hormones are high, our bodies can't release fat! So, in order to reduce these elevated levels, we must reduce our toxic load. These toxins damage our cells accelerating aging and dis-ease. 

"If you have FLC syndrome (Feel Like Crap) it's b/c your body needs help and is toxic, it is NOT b/c you need medication which only covers up your symptoms. Bring your body back to balance and watch your symptoms go away!! Symptoms are simply your body's way of telling you that things are out of balance!" Dr. Mark Hyman, MD.

Beside this, if you are addicted to sugar, it's VERY hard to stop eating it because food manufacturer's are actually creating the food based on addiction science. They want you to be addicted and sugar is a class one drug, just as addicting as cocaine. Cleansing is the only real way I know of to get it out of your body. In ten short days, you can be over your addiction and on your way to a healthy and vibrant life!


In my own experience, the best methods of cleansing include nutrient dense, vitamin and mineral rich fresh organic juices made at home. Adding this dense nutrition to our body helps the cells release the toxic load. It can be challenging to juice every few hours, and juice fasting is pretty intense and advanced for many people. This is why I've created the Green Smoothie Challenge. It's a gentler way to cleanse the body while still getting plenty of calories for the energy you need in your busy life.

The Green Smoothie Challenge involves drinking delicious green smoothies, and eating fresh fruits and vegetables for ten days. It's very economical and you can blend all of your smoothies and even  make some blended soups ahead of time for ease.   

Each year, I hold a FREE World Wide Green Smoothie Challenge! If you'd like to join this year's Challenge from January 12 - 21, 2015, you can sign up here. We'll cleanse together. I'll be there to support you and  guide you along, help you get through the tough road-blocks you encounter and you'll feel like a new human on January 21, 2015! Get more information about The Green Smoothie Challenge at www.thegreensmoothiechallenge.com


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Healthy Eating on a Budget

11/3/2014

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If there ever was an oxymoron, this seems to be it. 'Healthy eating' and 'budget' don't seem to fit in the same sentence. I'm not going to tell you that you can eat healthy for less than $2 a day, but I can tell you that I am a working mom of 4 kids. We feed six people on largely whole foods and we do not have an endless amount of cash to spend. Yes, we do make sacrifices in other areas, I won't lie. For me, the thing is that if I don't invest in our wellness, I'll have to pay for our sickness down the road, and that's expensive! It just makes sense for me to invest in our wellness.

And I know, you may be a single mom or a one income family and it just doesn't seem possible to afford to eat healthy. Here are my tips that may help you to save some money.

Eat with the seasons. In season produce is always less expensive and often on sale. Don't be afraid of frozen produce. In the US, visit the Grocery Outlet in your area for bargains on frozen produce as well as fresh.

Shop bulk when you can. Many stores offer a bulk section where there is no limit of quantity you need to buy, but the prices are better than packaged foods. You can find nuts, flours, popcorn, grains, etc...

Plan your week's meals. For me, this is better than taking anti-depressants! I can't believe how planning affects my life so positively. So I sit down on Sundays and plan and then shop. You will be amazed how this brings down your stress levels and your grocery bill!

Processed foods and snacks cost a lot of money because in the end, they make you sick and overweight which ends up causing need for doctors and prescriptions. The 5 foods most damaging to your health are refined flour, refined sugar, table salt, pasteurized dairy and vegetable oils that are not cold pressed. I know, I know, that includes everything, right? Well, not if you make your own food. It can be very fun and fast and enjoyable. Just try it once. Sit down, find some recipes, make a shopping list, get your groceries and see for yourself how much happier you are and how much less money you will have spent when you planned for your week of meals.

Shop Trader Joes and Costco. Both stores have a wide variety of organic and healthy choices.

Download the EWG Dirty Dozen list. This will tell you which produce is heavily sprayed and which isn't so you can choose wisely what foods you purchase organic and which you don't. www.ewg.org/foodnews

Sign up for a CSA delivery. You will pay far less for your produce and it's all organic and comes with recipes while being delivered right to your doorstep!! http://www.localharvest.org/csa/ 
Buy 1/4 or 1/2 of a cow or pig and stock your freezer with great meat. You can find out how to do this from many CSA farms.


Order food from Azure Standard | Bulk & Organic Food Delivery | Bulk & Organic Food Online Azure Standard sells natural foods for less than you can buy them in the store! There is a once a month delivery to a specific location near you where you will pick up your delivery each month. I've used Azure for years!

Very often meats are marked down when they get close to the expiration date. Make sure you smell it and it smells fresh, but if marked down, you can buy it and freeze it right away. Ask the butcher what day the meats get marked down!

I hope this helps you on your journey to health and thriving! Comment below to tell us how you eat healthy on a budget!

  


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On Being Paleo and Other Disorders

10/2/2014

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Whenever we find ourselves measuring our success or failure by how well we follow the rules, we are operating from a place of fear rather than freedom. The ultra-chic Paleo diet is based on a one-size-fits all approach to health. It parades itself through the streets of the dieting and wellness kingdom as the final answer that will solve all human quests for truth and longevity. And anytime we get stuck in the rut of thinking WE have found the ultimate answer, we are cooked, pun totally intended!

This is not to say that the Paleo diet does not have some great ideas to offer. It encourages us to get off of all processed food, yay! It encourages us to stop eating grains and legumes (may be good for a short time for some or a long time for others), but how does someone else even know what is going to work in my body or not? It does inspire many people to completely change their diet, usually for the much better, and to experience significant weight loss (but I notice many gain it back). It gets people eating a lot more veggies, woohoo! It gives people a framework to work within and a good starting point. But, I see many flaws as well, and most of the flaws I see are equally flaws with any overly strict eating regimen.

The first flaw I see is that following an eating plan to perfection typically lacks balance and freedom and sets us apart from others and often-times gives us a feeling of superiority. And if you think long and hard about this, why do we need a feeling of superiority? Well, for one, it gives us a false sense of feeling powerful and if we need a false sense of feeling powerful, well, in short, we must feel pretty powerless in our lives. So, any strict eating regimen can make us feel better-than but it can't solve the root issue which is that we don't actually feel powerful or noticeable or important or we don't have a place to belong and we are just looking for a false way to cover over the real issue.

Next, when we think we have found THE answer, this closes us off to other possibilities. It creates a state of mind that only allows us to play the game of life within a certain size playing field and anything outside that playing field becomes off-limits, which creates a limited experience of living. It also creates a feeling of righteousness or 'rightness' which inevitably leads to seeing anyone outside of our limited scope of vision as 'wrong'. This creates a sense of separation. And so, then we might want to look at why we feel a need to create a sense of separation between ourselves and others. Hmmmmmm.

Thirdly, if we subscribe to 'one way' thinking, especially when it comes to our food choices, it actually creates a disconnection between ourselves and our bodies. Instead of listening to the needs of our bodies, we are following a predetermined set of rules that may or may not be right for us. We are each created biochemically individually. Some of us do well with more carbs and some of us do well with more protein. Some need a good amount of fat, like me. Some will get well on a Paleo diet, others will become sick. It is much more important to learn to tune into our own bodies than to follow someone else's prescription for health.

Of course, it is possible to eat a Paleo diet and be healthy and be doing it for healthy reasons. The tell-tale sign will always involve balance. The important thing is to become curious with ourselves. What is really the motive behind our motives? It certainly is not wrong to eat Paleo and Paleo certainly is not the end-all be-all diet for everyone. I eat very healthy because I want to take good care of myself and feel well. But I also have a lot of freedom in my relationship with food and that freedom took many years to acquire because it involved being courageous enough to wipe the mirror clean and become very, very honest with myself. When I did that I saw that how I looked was where I got my sense of worth. So, it involved finding my worth, not getting more strict with my eating.

The Paleo diet is a very high protein diet and there is now evidence that this kind of a diet (consisting of more than 100 grams of protein per day) can actually promote cancer growth because of the increase in IGF-1 hormone in the body. This is our growth hormone and too much of it may actually cause tumors to grow.

If we have poor digestion, this diet can be very hard on the body and cause inflammation in the gut. Inflammation is the root of may diseases, so we need to be easy on our body in this regard. If you are eating Paleo, I highly suggest adding fermented foods into your life to improve your ability to digest all of the protein.

For me, disorder means out-of-order. Our eating is out-of-order when we eat for reasons other than physical hunger, when we eat so we can get outward approval or when we don't eat when we are hungry. If you eat when you are not hungry or you keep eating when you are full, these are also signs of our-of-order eating. So, if you find yourself stuck in any out-of-order way of eating, I encourage you to notice it, and notice any shame or judgments that you may be feeling right now, and just get curious about why you feel a need to be so restrictive in your life. What is the bad thing you are afraid will or won't happen if you find balance in your relationship with food?

If you'd like to do some discovery work in this area, feel free to set up a complimentary consultation with me here. 
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Foods to Nourish Your Whole Self 

1/23/2014

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Feeling ungrounded? Not sure what foods to eat? Check out this amazing chart created by Dr. Deanna Minich of Food & Spirit, that will show you how to eat foods that will promote Chakra balance. Each part of the infographic below, focuses on a different subtle energy center in the body (Chakra) and shows you what foods will balance that energy center.

Food & Spirit Chakra

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Health Benefits of Lacto-Fermented Sauerkraut

1/21/2014

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Could there really be a food that can improve mental health, increase immunity, prevent dis-ease, enable weight loss and curb sugar cravings? Sauerkraut...lacto-fermented vegetables...cultured veggies, may be one of the greatest 'super food' rediscoveries of our time!

"What is lacto-fermentation", you ask? Lacto fermentation is the transformative action of microorganisms. "The main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the
intestine." (Sally Fallon) The nutrients in our bodies are digested by living microorganisms. Toxic compounds in our bodies are also broken down and predigested by these organisms. Now, I know you may be thinking, "but I don't even want to think about organisms living inside my body." But, we must remember, we are living beings and the more we realize that everything within us is alive and must be fed in order for the healthy microorganisms to proliferate and the unhealthy ones to be kept at bay, the more we can create a healthy ecosystem within our bodies.

Ferments help the body create more B vitamins, increase mineral absorption and contain hundreds of times more nutrients than unfermented vegetables. The probiotic content is very high as well, improving immunity and digestion. Fermented vegetables contain high amounts of anti-thiosyanates which are anti-carcinogenic, cancer fighting!

Cultured vegetables are also known to help dissolve blood clots and accumulation inside blood vessels.

These live bacterial cultures are only beneficial when not subjected to heat. The whole idea of culturing vegetables on your counter or 'counter culturing' as I like to say:), is scary to many people. But Sandor Katz, author of The Art of Fermentation, there has never been a documented case of botulism from fermented vegetables in the US. So, you do not have any need to fear experimentation with 'counter cultured' veggies!

Now, my favorite part about these bacteria-rich counter cultures ... We have become so afraid of bacteria that we are literally killing ourselves along with all the bacteria we attempt to do away with. Bacteria has always existed and it is integral to understand how it pertains to our health if we want to remain dis-ease free. In order to experience health, we must consciously replenish and diversify the bacteria in our system.

The cells of our bodies are outnumbered 10 to 1 by the bacteria in our bodies. Our cellular function is mediated by our gut bacteria. There is a strong connection between serotonin and gut bacteria. In fact, the largest nerve in your body is called the vagus nerve and it is connected from the gut to the brain, constantly communicating with the brain and nervous system. 80% of the immune system also resides in the gut. Our gut bacteria strongly influence our psychological health and schizophrenia is 100x more common in people with a damaged gut.

In one study, it was found that people eating a probiotic-rich diet (meaning full of diverse, healthy and live bacteria) five times per week had increased immune markers when compared with those who didn't eat a diverse diet teaming with healthy bacteria. In fact, when these foods were removed from the diet, immune markers decreased across the board. The key is that the foods need to be diversified, so you will want to drink raw milk products such as yogurt and kefir, maybe some kombucha or any other foods rich in fermented, live bacteria. For more information, you can check out Cultures for Health for recipes and supplies.

"In another experiment with mice, 'The mice became less anxious, more gregarious when their gut bacteria was replaced with bacteria from fearless mice,' says Stephen Collins of McMaster University in Hamilton, Ontario, who led a team that conducted the research.

It worked the other way around, too — bold mice became timid when they got the microbes of anxious ones. And aggressive mice calmed down when the scientists altered their microbes by changing their diet, feeding them probiotics." - Gut Bacteria Might Guide the Workings of Our Minds.

Furthermore, "two new studies show that obese people have different intestinal bacteria than slim people. What's more, the microbes in an overweight body are much more efficient at extracting calories from food.

One study looked at mice, the other looked at humans. In both, a family of bacteria known as firmicutes were more plentiful in the obese (20 percent more). Bacteria called bacteroidetes were also much more abundant in those of normal weight (the obese had almost 90 percent fewer bacteroidetes).

Most likely because of the firmicutes, the obese mice were more efficient at taking calories out of complex sugars and depositing those calories in fat. When these microbes were transplanted into the normal-weight mice, those mice started to gain twice as much fat.

As obese people lost weight, their bacteroidetes increased, while the numbers of firmicutes decreased." - Mercola.com

In my own experience, eating a diet rich in probiotic foods also helps curb sugar cravings, an added plus!

Now that you see the importance of building a healthy ecology of bacteria in your gut, you can begin making this very inexpensive culinary 'medicine'. On my site, you will find two recipes for delicious sauerkraut, Cortido (Mexican Sauerkraut) and Spicy Carrot Kraut. If you are interested in healing your gut, you might also like to make some bone broth or check out my very short instructional sauerkraut video below. Enjoy!

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Eat For YOUR Type for Optimal Shape and Health

11/11/2013

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Are you overwhelmed by ALL the health information out there? Maybe you find yourself wondering, "What's the best diet for me? Why did Sally lose 20 pounds on the Zone diet and I stayed right where I started? Do I really have to eat for my blood type? How do I figure out which one is the right diet for me?"

I am asked this question so often. People email me asking about this diet or that, does HCG work, etc... No wonder we are all confused! I'm happy to report there is a way to overcome the insanity and step into YOUR ideal body! Here's the thing. We are each biochemically individual. There is not one diet that will work for everyone. And, if you have chronic stress, whatever diet you go on is likely not to work because stress causes us to hold onto fat.

So, how do I find the right diet for me? Enter, metabolic typing. With this technique, you learn how to partner with and listen to your body because the innate wisdom of your body will lead to exactly the right way of eating for YOU! When we rely on the scale to tell us if we are OK and we try diet after diet, we don't learn to listen to what our body needs. This is the missing link.

Each of us has unique 'cellular machinery'. In his book, The Metabolic Typing Diet, Bill Walcott explains that each individual has unique macronutrient proportion requirements to facilitate optimal cellular and bodily functions. Just as we use the correct fuel for our cars to run properly, we must also use the correct fuel for our bodies to operate optimally. So how do I know which one is the balanced combination for me? Here are three ways:

First, do some experimenting. You can actually take a test with me to find out, or you can try it out for yourself to find the optimal combination for your body to convert food to energy. The three basic metabolic types are:
  • Protein Type
  • Carb Type
  • Mixed Type

Your body either requires more fat and protein and less carbs (Protein Type) or more carbs and less fat and protein (Carb Type) or a combination somewhere in the middle.

If you are a Protein Type, your plate will look something like this:

45% protein, 35% carbohydrates, 20% oils and fats.

If you are a Carb Type, your plate will look something like this:

70% carbohydrates, 20% protein and 10% oils and fats.

If you are Mixed Type, your plate will look something like this:

40% protein, 50% carbohydrates and 10 - 20% oils and fats.

Next, simply pick a combination that feels right for you, try it and then listen to your body's response. If you are eating too much fat and protein you will feel sleepy, lethargic, dull or depressed. You'll be mentally sluggish or slow. Your gut will feel heavy. You may feel full, but hungry and crave sweets or caffeine.

If you are eating too many carbs you may get a headache or feel anxious and unsatisfied or hungry soon after eating. You might crave fat or protein and feel jumpy in your mind or tired but jittery. You may feel energy and then crash.

This takes a little time to figure out the right combination, but once your do, your body will function optimally and you'll feel great. Here is a comprehensive list of all the foods you can choose from to create a healthy diet. You can also check here on my blog for recipes on how to make delicious meals from these choices.
healthy_choices_foods_list.pdf
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The third thing you must do is listen for when you are hungry, and eat only when you are good and hungry and stop when you are full. For this, I do a simple 'hypnosis' exercise which is really a guided relaxation that works miracles. It involves 'installing' a hunger/satisfaction gauge into your subconscious mind so that you no longer feel like eating when you are not hungry and you have no interest in overeating. Below is an MP3 of this exercise you can download and listen to daily until you no longer feel its necessary.
hunger_satisfaction_exercise_with_favorite_place_relaxation_mp3.mp3
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Using just the tools in this article has changed many lives! If you would like to be tested for your metabolic type and have a complimentary health evaluation, please set up an appointment with me here.

Maria Rippo is a Transformational Weight Loss & Wellness practitioner with an online as well as
a local practice in Bothell, WA. This article Copyright 2013 by Maria Rippo, all right reserved. To replicate or use any portion of this article, please do so in its entirety including this text or contact the author at 
maria@mariarippo.com.

*photo from hgactive.com
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20 Minute Anti-Aging, Fat-Burning, Immune Boosting Workout

11/2/2013

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How does a mom of four with not much time to spare, stay youthful, healthy and in good shape? I have secrets! I learned the most effective 20 minute fat-burning cardio workout about four years ago. Did I mention that I can't get myself to stay on a cardio machine for more than 20 minutes? I used to torture myself by forcing myself to do 45 minutes on those machines. I don't have time or will-power of steel anymore.

Enter, high-intensity interval training that is easy on the body (ie, knees, joints, etc...). Researchers have found that there is a direct correlation between reduced aging and high-intensity exercise (Mechanisms of Aging and Development). In the same study, they found the immune system is strengthened by this type of exercise and it possibly provides the basis for resistance to infections.

A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH." HGH or human growth hormone is described by some as the key to slowing the aging process. It is known to be responsible for increasing bone density and muscle mass and decreasing body fat.

I first read about this in an article by Dr. Mercola who said he lost 17 pounds of body fat and gained 5 pounds of muscle in a short time by changing nothing other than how he exercised. He added what he calls the Peak 8 to his routine only three times a week. I was hooked and began adding this to my own routine, seeing dramatic results as well.


So, how do you do Peak 8? Get on any cardio machine. I like to use the elliptical as my heart rate seems to go up the highest here. It's also very easy on my body which I choose to be gentle with. I simply warm up for 2 minutes at a fairly slow pace. Then I increase the resistance and go all out as hard as I can for 30 seconds. Go so hard that at the end of the interval, you couldn't go another few seconds. You should not be able talk during your intervals. After 30 seconds, reduce the resistance and go slowly for 90 seconds. Then again increase the resistance and go all out for 30 seconds. Repeat this cycle 8 times and then go slowly for about 3 minutes to recover and bring your heart rate back down.

If you do not have access to an exercise machine, you can do this outdoors while walking or running or even in the garage with a jump rope.

"Be mindful of your current fitness level and don't overdo it when you first start out. Also keep in mind that there's no "magical" speed here. It's entirely individual, based on your current level of fitness. Some may reach their anabolic threshold by walking at a quick pace, while others may need to perform a mad-dash to get the same effect.

If you are out of shape you may want to start with just two or three repetitions, and work your way up to eight, which is where the magic really starts to happen. If you can do a Peak 8 workout twice a week, and follow a healthy diet, you will increase your production of growth hormone" (
Mercola).

The key here is that you get into your anaerobic heart rate zone during the high-intensity portion of your training. Your heart rate will get higher with each repetition, so your goal will be to have it at the anaerobic goal rate by the 8th repetition.

Consumption of sugar will shut off your body's ability to produce HGH. Instead, consume a diet of healthy fats, proteins and vegetables. Avoid eating two hours prior to Peak 8 exercise. I do mine first thing in the morning on an empty stomach. For maximum HGH production, make sure you are also well hydrated and getting adequate sleep.

It is best to practice Peak 8 along with strength and core training. I do a mixture of yoga and weight training as well as taking walks or hikes and a swim here and there. For maximum efficiency if you are low on time, do Peak 8 one day and weight training the next. Make sure you are stretching too!

My favorite method of weight training where I get the best results is laid out in a book called The New Power Program by Dr. Michael Colgan. The other book I highly recommend is How to Eat, Move and Be Healthy by Paul Chek. This is where I learned to work in as well as working out and how to eat for maximum health.


Maria Rippo is a Transformational Weight Loss & Wellness practitioner with an online as well as a local practice in Bothell, WA.This article Copyright 2013 by Maria Rippo, all right reserved. To replicate or use any portion of this article, please do so in its entirety including this text or contact the author at maria@mariarippo.com.


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Meal Planning Made Simple

10/19/2013

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Figuring out what to feed the family, or even yourself, can be so overwhelming. Here are some tips to simplify the process.

First, make some tea, take some deep breaths. Get some paper or use Evernote or whatever you use to take notes to make a list of the recipes you'll make and a list of ingredients you need.

You might like to download the Meal Planning Chart at the bottom of this article and print it out before you start so you can write on it as you go and then post it on the fridge.

Google "healthy or Paleo or Primal or ________... snack ideas." Pick 3 - 4 snacks the whole family can eat for the week. This week, I chose, celery with almond butter and raisins,
homemade trail mix with mixed nuts, coconut and dark chocolate chips, apples and raw cheese, hard boiled eggs and carrots, kale chips, organic popcorn with butter and nutritional yeast, raw milk. Ok, way more than 3 or 4 here but I have 4 kids (2 teenage boys) and I find that if I have a variety of options available, they always find healthy things to make without feeling deprived or sneaking other foods. They beg for kale chips! You might also like to check out my article, 20 Favorite Snacks to Stay Slim, Healthy and Vital.

Then, decide on 3 - 4 breakfasts. You can think of the ones you like to make, and just write them down and put any ingredients you need onto your list or Google for ideas. Then repeat the breakfast recipes on the rest of the days of the week, rather than having to come up with something new for each day. I'm going to be posting our breakfasts recipes for this week so you can see what we eat for breakfast!

Next, pick 5 or 6 dinners you will make using the internet or recipe books you have on hand. I usually try to do a soup with homemade broth, taco night with butter lettuce leaves for the tortillas, (the kids eat organic corn tortillas that I fry in farm fresh leaf lard or coconut oil). I do a chicken dish, a vegetarian night, a fish night and a red meat or pork night. We usually have leftovers at least once during the week whenever they start piling up and I need a night off from cooking! I also find a few new veggie recipes to accompany the dinners so we don't get bored of veggies. I love roasted veggies! Adding spices and healthy fat is the key to making delicious veggies.

For lunch it's always leftovers. I leave the dressing on the side for salad so it stays nice and crisp for lunches the next day (just make enough at dinner for leftovers).

Then we decide on two Paleo treats for the week b/c they use coconut or almond flour and honey or stevia to sweeten, so typically, if my daughter finds a Paleo treat, it will pass my test for healthy! You would not believe the yummy stuff she makes like doughnuts, cookies, frosting on cupcakes! This keeps the kids excited about eating healthy. www.elanaspantry.com and www.marksdailyapple.com is a great place for recipes. You can also check out www.beyonddiet.com for ideas.

Then, I go shopping on the weekend so I have everything I need for all the recipes and I cannot tell you how this reduces my stress load! It also makes our meals more exciting because I don't get caught in a rut. Have fun!
Click below to download your Meal Planning Chart PDF!
meal_planning_chart.pdf
File Size: 106 kb
File Type: pdf
Download File

Maria Rippo is a Transformational Weight Loss & Wellness practitioner with an online as well as a local practice in Bothell, WA. This article Copyright 2013 by Maria Rippo, all right reserved. To replicate or use any portion of this article, please do so in its entirety including this text or contact the author at maria@mariarippo.com.
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    Hi, I'm Maria. I practice hypnotherapy and holistic coaching specializing in emotional eating, addictions, depression, anxiety and PTSD. I LOVE what I do! One of my goals is to be in the Guinness Book of World Records for doing headstands in the most places around the globe! I have a love affair with butter and red wine and all REAL food Mother Earth lovingly provides her inhabitants. I collect recipes, hoard books, scavenge for heart rocks and go totally crazy when my 4 kids try to talk to me all at once. My favorite pastime is witnessing people realize the miracles in every moment and reminding myself to do the same. I love silence. I am a lover, a mystic, seeker of the Divine, a Warrior of Light, Alchemist. Welcome!

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