I promised you guys I’d keep you posted about my fave wellness books this year, so here ya go…
A few weeks ago, I finished Dr. Mark Hyman’s book about longevity and the incredibly rapid advancements being made in the area. Like I expected, I appreciated his perspective as both a medical physician and functional medicine doctor- it’s the merge between the two that I have always found my beliefs about health and wellness live.
I also appreciated the quizzes he incorporated to give people an idea of where they may need to utilize some strategies, root cause analysis or the help of a functional medicine physician to ease their dis-eases. And I most definitely appreciated the science, scientific studies and explanations of the root causes of abnormal aging and what we can do about it- cause I just geek out on that science stuff anyway 🤷🏻♀️
I finished the book with a commitment to continuing to work on the quality of my sleep, being more consistent with 12 hour intermittent fasting and a goal of measuring my comprehensive health markers more regularly (i.e. more than what most of our doctors will look at, unfortunately).
Some may read the book and roll their eyes at some of the new and emerging practices in anti aging and many of us will think “well, that’s nice, but who can afford them anyway?” But, I read these parts and choose to believe that medicine is changing to a more holistic, client centered and preventative model and completed those sections of the book with feelings of hope, excitement and optimism.
Bottom line- if you’re over the age of 30 and want to know what you can do in every decade of your life to extend both lifespan and (more importantly), HEALTHSPAN, this book could be for you. Or, if you have a loved one in your life whose struggling with what has long been told to us are the “normal” processes of aging but are not ready to just accept that, this book is for you too!
My hope is that people pick up books like this, gain a little knowledge into the science of how we can heal and live healthfully, and implement 1-2 strategies at a time that can truly change the course of their lives. Because we all have it in us to do just that ❤️
Tell me- have you read this yet?? What strategies are you implementing?
Though I can’t believe it’s already here, I woke up this morning feeling excited for the week to come. Thanksgiving has always been one of my favorite holidays…a day to spend with family and the kickoff to one of my favorite times of year. Yet, in my job as a Health Coach and Personal Trainer, I’ve noticed that Thanksgiving either represents a really difficult day for those who are trying to “stay on track” with nutrition goals, or it becomes that start of “giving up” until after the holidays. I get tons of questions from my clients every year about surviving Thanksgiving without undoing all of the hard work they’ve put into training and nutrition, so I decided to jot down a few of my favorite tips… But first, we must face the facts. Though not true for everyone, there are some downright startling statistics out there about what the average person consumes on Thanksgiving:
On average, we consume 4,500 calories on Thanksgiving Day
229 grams of fat are also consumed
One slice of pecan pie averages 503 calories. You don’t want to know the fat content
And sweet potato casserole: 460 calories per serving. In a side dish…yikes!
The average weight gain between Thanksgiving and New Years is 3-7 lbs. every year. Ok, I’m done scaring you (and myself) now. And I would never want my clients to think that Thanksgiving is not a day to be enjoyed, and to be a little indulgent. But, after all the work you’ve put in to lose weight, get fit, change your eating habits, there are a few simple strategies to try this year:
Surviving Thanksgiving starts with a workout. Plan a really good workout on Wednesday and even on Thursday morning. It’ll make you feel good when you’re wearing that new outfit on Thursday, it will remind you of how far you’ve come, and it never hurts to burn a few extra calories when you know you’ll be indulging soon.
Make Thanksgiving dinner a meal, not a day. Eat a light breakfast and lunch/snack before you go out. Skip the appetizers. Stay hydrated. And enjoy that dinner!
If you are hungry before dinner is served, stick to fruits and veggies. Bring a healthy appetizer to share if you know dinner is served later and you’ll be hungry.
I’m a big fan of bringing a healthy side dish (translation: veggies), that haven’t been cooked in a ton of oil, butter or salt. Make veggies half of your plate…don’t worry, you’ll still have room for the good stuff.
Back to the sweet potato casserole. Personally, I’m such a lover of sweet potatoes, I’ve never understood adding an abundance of sugar/marshmellows/butter to them. But, if that’s how they’re prepared at your family meal, do me a favor and remove the marshmellows.
Thanksgiving is a nearly impossible time to limit carbs, but atleast keep it in control. Follow the “My Plate” guidelines by keeping carbs to approximately 1/4 of your plate. Either choose stuffing or mashed potatoes and save the other for leftovers the next day, or have a little of both…just make sure they stay in one quarter of your plate. (Reminder: piling up doesn’t count as staying to one quarter of the plate).
Speaking of exercise, round up some friends or family for a walk after dinner. My family has done this for several years, and I have to say, everyone enjoys it…husbands, kids, even Grandma. Or, there’s always the quick football game after dinner has been digested.
Choose white meat over dark. You know this one.
Drink a full glass of water in between alcholic drinks/apple cider/eggnog. It will cut down significantly on calories and might even fill you up so dessert isn’t as tempting.
And onto dessert…I promise, this is not the last time you’ll ever see dessert again. Plan as well in advance as you need to, and choose one to indulge in. It almost never works that you save calories when you have “a little of this” and “a bite of this.” You’ll eat more than if you stuck to one choice. My recommendation: take a reasonable slice of pumpkin pie and your drink of choice and step away from the dessert buffet. If snacking is difficult for you, don’t choose cleaning up the dessert table as the time you volunteer to help. Why torture yourself?
After you’ve enjoyed your meal/drinks/desserts, enjoy time with family. Don’t feel guilty, but don’t think that eating more than usual at one meal means you should just give yourself the free pass for the day. Instead, focus on family and friends. Enjoy a group game, watch football or head out on another walk.
Plan ahead for an awesome workout the next day. Make a plan to meet a friend at the gym, go for a walk as soon as you wake up, sign up for a yoga class to de-stress after Black Friday shopping. Get back on track ASAP and realize that you don’t have to gain weight to enjoy the holiday season.
So, read these strategies over. Re-read them. Choose 2-3 and commit to them. I promise, you’ll still enjoy the holiday and you’ll feel a lot better come Friday morning. A very happy Thanksgiving to you and yours…
If any of my readers have young kids also, your weekend likely consists of kids’ activities, birthday parties and the addition of Halloween events this weekend- it’s a downright blur over here! 🎃🍁👻
But, I’m hoping that, if you read my blog, you now know that fitness can be fun and it can be quick! Let’s all let go of the perfect this weekend and aim to just get SOME exercise in. Same goes for Halloween day itself 🎃🎃
Here’s a quick circuit I wrote up for you guys! (Don’t forget to warm up before and stretch after)
If you’re in New England too, you’re also getting some crazy weather warm up. Other ideas for fitness: take the kids on a long walk around your neighborhoods to see some Halloween decorations, get outside for a run or go on a family bike ride.
Halloween is the start of a busy season of events, amazing food and lots of treats. Don’t forget that you can enjoy life AND take care of your health, and a quick 15-20 minute workout is a great way to achieve that balance ⚖️
Wishing you an awesome weekend of joy, good memories and some yummy treats too!
Ok, here we are friends. Just about a week til Halloween and I suppose it’s time we pick up some candy to hand out. I’m tempted to wait longer, cause my husband is all about buying LOTS of candy (totally more than we need, right, Adam?!? 🤣🤣) and I do not want the extras around the house. At all.
I’ve also become more and more aware about what’s in candy and there’s some things I just prefer my kids don’t eat (I’m talking about you, food dyes!). So, each year, I try to buy a few extra bags of healthier candy alternatives- both to spread the gift of healthier options and to keep the more concerning ingredients out of our house, in the case of leftovers. Here’s some ideas I have for this year:
🪀 think outside the (candy) box: there’s no denying that food allergies in kids are pretty prevalent. Plus, in our neighborhood, we have lots of younger kiddos. So, I try to have some non edible treats and am always pleasantly surprise at how excited the younger kids are to get these. Think yo yo’s, tattoos, stickers, pencils, stamps…
🥨 lunchbox snacks are never a bad idea. We try to stick to whole food snacks as much as possible, but I’d be lying if I said a bag of goldfish or crackers don’t make it into the kids’ lunchboxes sometimes. For this reason, I’m a fan of Annie’s, so I atleast know the kids are getting non gmo and organic versions of these fun snacks. And I truly appreciate the kids snagging some of these in place of candy sometimes 👌👌
🍫🍫 candy is fun. Healthier candy is more fun! Reading ingredients makes such a difference. Choosing chocolate that’s tested for heavy metals, chewy candies that don’t have food dyes and finding organic ingredients goes along way. I know a little is ok, but I also know my kids get lots of reasons to indulge throughout the year and ensuring they indulge in healthier (still yummy) options just makes me feel better. Lily’s, Unreal, Justin’s and Yum Earth are some brands I personally like but I’d love to hear what you’ve found too!
The good thing is, those of us with kids will be doing a lot of walking next Tuesday. Between our steps and a few healthy swaps, Halloween can be a little less frightening and a lot more fun…
Happy Halloween to all those who celebrate and wishing an enjoyable fall week to all of you lovely readers 🍁🍁🍁
We’re off enjoying a super fun, beautiful (albeit rainy) weekend in our absolute favorite place- the White Mountains in New Hampshire. Have you guys been here for peak foliage season before?? I mean- I really can’t think of many things more beautiful. 🍁🍁🍁
View coming down from Mt. Washington
After a super busy (sorta stressful) few weeks starting my new therapy job, my soul needed this trip 🙏 We’ve dodged the rain (mostly) and gotten lots of time outdoors, finally took the kids to Storyland and had plenty of cozy fires to round out a real New England fall weekend.
Walking around Bretton Woods, NH
Now, I’m starting my next 11 day reset with friends on Monday, so I enjoyed some indulgences this weekend. But I’ve never been one to completely let go of my wellness tools on vacation. For one- my body does not do well with the inflammation that comes with too much sugar, processed foods or gluten. Plus, it feels good to move, to have energy and to breathe in nature or sightsee anywhere we are- all perfectly accomplished by walking. So, here’s a quick list of our “musts” when traveling ⬇️⬇️⬇️
Supplements not pictured, but I always travel with my shakes, bone broth, healthier protein bars and crackers and lots of fruit and veggies
✅Whenever possible, we book a hotel unit or condo with a kitchen. My husband and I just prefer to cook most of our food, and even the kids get bored eating out if it’s more than once a day. Plus- when we’re up here in New Hampshire, sitting on our porch overlooking the mountains beats eating in any restaurant dining room I can think of. Oh- and there’s also the money we save by not eating out most of the time ✅Bring the essentials. Always. For me, that’s fresh fruit and veggies, air dried or (sometimes) dried fruit for when we’re out, some of my gluten free meal/side alternatives (sweet potatoes, chickpea pasta…) and healthier snacks. ✅Don’t skip the supplements. Adam and I both travel with a bag of our must have supplements. For me, it’s mitochondrial support, gut support and detox drainage pathway support. Plus magnesium glycinate to support sleep. Exactly what I need is likely not exactly what you need- but when you work with a qualified functional health practitioner and find the right supplements to feel your best, you won’t leave home without them either! Now- taking them on a schedule can be a bit trickier- for that, leaving them somewhere you will see them early and often seems to help (I’m taking about you, my best friend the coffee machine). ✅Move. And keep moving- it feels good! I’ve always found that I get the most steps when we’re away. Like, double the amount of my average. And why not? Some of our absolute favorite memories are walking around San Francisco, Paris, Nice, Portland, San Diego, etc…all incredible places that we would miss some of if we were on train or in a cab. ✅Choose nature. We’re all hearing the terms “forest bathing” these days- and for good reason! Hiking, walking local trails, horseback riding, biking- there is SO much beauty to be seen around us and being out in nature is beneficial for our stress levels, circadian rhythms, mental health, and our bodies. I’m not saying I don’t LOVE a good beach chair, sunny day and a book- but it sure does feel even more enjoyable after a long morning walk on the beach or parasailing. I hope you are all enjoying time away, time in nature and time with loves ones this fall. Tell me all about your favorite spots!!
Guys! It’s the first day of fall here and I’m ready for it! I could do without the rainy day we’re having, but still…I’m ready for this new season of letting go, starting anew and enjoying some of the most beautiful days of the year 🍁🍂🍃
Now, every season is the right season to fall back into fitness, but I’ve been thinking more about how to help my clients (and myself) fall in LOVE with fitness!! Exercise is something that we really do NEED- the recommendations are 150 minutes per week of moderate intensity exercise (or 75 minutes of vigorous). But moderate and vigorous do not have to mean torture, friends…the best kind of exercise you can do is the one you want to do- consistently.
Fall is a GREAT season to explore new fitness endeavors- with kids back in school, outdoor weather being cooler and the scenery outside being SO gorgeous. Some of my fave recommendations- hiking, a new group class, meeting some mom friends for walks while the kids are back in school. Maybe join an adult soccer league, try a boot camp class or take a family bike ride in the crisp, cool air.
Days are as busy as ever for our family, with work getting busy for my husband and I, the kids back in school and sports picking up in the afternoons and weekends. But still, I’m not letting this season of beauty get by me without trying new fitness activities, and I hope you won’t either!
Comment below with your favorite fall movement activities and let’s all motivate each other ⬇️⬇️⬇️
And, if you’re looking for something new or some guidance as you fall in love with fitness, email me to sign up for a free consult!
Guys- I did something amazing this weekend. Something I think EVERYONE should do atleast once a month. Something that ranks up in importance with exercise and nutrition, IMO-
I got a massage.
Maybe this is something you already incorporate into your regular self care plan (I hope so!), but massage was always something I thought of as indulgent. That I gifted to my loved ones or to myself on vacation. Something I’ve always convinced myself was great, but not necessary, when I have so many other places to direct my money.
But, boy is that wrong. I’ve known the benefits of massage for a long time, but it’s something you have to remind yourself of sometimes, ya know?? What are the benefits?? Glad you asked…
According to the Mayo Clinic, massage can help people with:
*anxiety
*depression
*digestive disorders
*fibromyalgia
*headaches
*insomnia
*nerve pain
*postoperative conditions
*scar tissue, muscle strains and injuries and TMJ
What’s cool about massage is it offers several pathways to healing, including improved circulation, increased flexibility, improved immune response, lower stress response, and decreased inflammation. So- you may be heading into a massage to treat yourself after a stressful workweek, but notice that muscle stiffness in your back or hip is better afterwards. Book a few more sessions, and you start noticing better sleep and less migraines per month. Heck- maybe that’ll help you stick with it and you develop some improved immunity and stress levels. And who doesn’t want that heading into cold and flu season?!!
I’ve been referring clients to a few local massage therapists over the years, but I’ll be doing that much more frequently, as my research into integrative health supports the importance of it so much.
This fall, I’m also committing to a regular massage schedule. I know it costs money, but this goes right into the list of things I’m willing to pay for for improved health- much like clean food, acupuncture and good quality supplements. If massage isn’t something you enjoy or can afford right now, no worries!! You can get many of the same benefits from foam rolling, dry brushing and (my favorite)- daily meditation.
Tell us- how are you committing to a healthier, calmer you this fall??
I don’t know how much time you all get to read these days, but I’ve been focusing a ton this summer on reading- for knowledge and for fun- or both at once! And, being that this blog is about wellness and I could talk about it all day, I wanted to share about a book I’ve had on my nightstand forever that I finally got a chance to read: The Rain Barrel Effect by Dr. Stephen Cabral.
I loved this book because it was a quick, easy read, full of super important info and also full of practical tips about emptying the toxic burden that we accumulate throughout life. Listening to the author’s experience spoke to me so much, as I too have been diagnosed with chronic conditions and only given band aid solutions from my very well intentioned and caring medical team. For anyone who is living with chronic health conditions or have a loved one who is, I definitely recommend this book. If nothing else, you’ll realize you’re NOT alone in any way. But, likely you’ll finish the book and leave with some easy, practical solutions to start to eliminate the root causes that could be causing your symptoms. And you may even decide to commit to a more specific protocol to really change your life. Either way- win/win/win!!!
I knew much of what was discussed in this book already, but it was a great reminder of the many root causes of some of the most common symptoms people live with- and don’t have to. It was also an extra source of motivation for me to focus on toxin avoidance and elimination, daily movement (10,000 steps a day, friends!), rest and recovery (I could definitely use improvement here) and stress management (I mean, who couldn’t use improvement here??)
Anyway- I’ll be sharing some more wellness related books with you all soon, but in the meantime, hop onto Amazon to grab this very affordable book or hop onto http://www.stephencabral.com and grab a free copy 📚📚
I’m also reading quite a few beach reads this week while we’re away, so tell me what you’re loving right now!
Is there anything better than Summer? In my book, there is absolutely not! I’ve always loved the hot, long, bright days, slower vibe, lots of time with friends and family, beach days and even a good ol’ summer afternoon storm. I love it all, and this summer I’m relishing in the slower pace with my family.
But, while my love for this season has not waivered since I’ve been a kid, my approach to summer has changed a bit. Now, I’ll never give up a good ice cream, day at the beach or time in the sun, I am more focused on protecting myself and my family as we enjoy all of it.
Remember last summer, when all the news about toxins and potential carcinogens in sunscreens came out? I do, cause I was already on a mission to find the safest sunscreen for my family and I was glad the news about sunscreen ingredients was finally being shared with the masses.
Have you been hearing about the increases in pesticides in our foods (even organic) as well?
I never want to be an alarmist, but I also think that we are all responsible for our own health (atleast until the government starts regulating food and farming practices with our health in mind a bit more – but more on that another day…). So, I’m sharing a quick guide about my favorite go to summer swaps:
Safe Sunscreen: I’m a big fan of getting vitamin D for overall health , so I do try to get a little time in the sun each day without sunblock on. But, in the parts of the day when the sun is super hot, I do cover myself and the kids. Non-negotiable in this area – the sunblock must be natural. I have a long list of ingredients I will avoid at all costs, but it’s easier for me to just share my fave non-toxic brands:
Beautycounter – this liquid sunscreen is what I use on myself and the kids. It works well, keeps our super fair skin protected, and isn’t too heavy.
Pure Haven Suscreen– This suncscreen stick is my favorite for wiggly kids. Many of you know the struggle of getting kids ready for camp in the morning when sunscreen is involved. Mine actually sit still when I apply this, even to their faces. What?!? Best. invention. ever. And I love Pure Haven because it is committed to being 100% toxin free as a brand, and I never have to worry about questionable ingredients.
Pure Haven Fruit and Veggie Wash – Aside from ice cream, the absolute best flavors of summer are all the fresh fruits and veggies, amiright??! Now, I buy organic 90% of the time, but recent research has shown that even organic foods carry some pesticides (think sprays from nearby farms). So, it’s not exactly sufficient to rinse your strawberries under cold water anymore. That’s why I love this natural spray – quick, easy and effective at getting those pesticides off!
Jason’s Toothpaste- After eating all those strawberries and ice cream cones, I’m a bit of a stickler about getting the kiddos to brush their teeth reallllly well. I was buying a brand of toothpaste for the kids that I thought was safe from harmful ingredients (good marketing on their part). But, sadly, I noticed some ingredients that I just can’t get behind (carageeneen, SLS). So, we switched to Jasons. The adults and kids in our household like the flavors, it definitely gives that clean feeling (which other brands haven’t done for me) and again, it’s free of harmful stuff and almost entirely earth sourced.
Isagenix Amped Hydrate – If you live in the Northeast like us, maybe you’ve been struggling in these crazy hot and humid temperatures too? And, with my kids outside in camp all day, I’m really pushing for us all to drink more water. But, if we’re sweating a lot, I’m also a advocate for getting some electrolytes in everybody’s water bottle. Instead of consuming the immense amounts of sugar, dyes and questionable ingredients in Gatorade or other sports drinks on the market, we add this electrolyte mix into our water bottles every afternoon. Try it here with a money back guarantee: https://jessicatreadwell1.isagenix.com/en-us/shop/fitness/amped-hydrate?pid=39fd940dbdf0472ead7e4cd199d10f7a
Scout and Cellar Wines – I’m not much of a drinker (those of you who knew me in college may be surprised by this :/) but, there sure are a lot of get togethers in the summer and I’m all for a good glass of Rose now and then. I love this brand of clean wines for the ingredients they use and DON’T use, and they way they make their wine. You can read more about them on your own, but trust me when I say this is a really good brand and the price point is awesome!
This list is not exhaustive and I know there are so many good products I don’t even know about yet. So, I’d love to have you all comment with your favorites too!
Let’s all make this a fun, safe and memorable rest of Summer!!
You guys know I’m a sucker for any new nutrition information that comes out, along with anything that supports healthy body composition and longevity!
I’m also a busy mom, therapist, coach and business owner- and life is just downright busy!! So, when people ask me why I drink the nutritional shakes I do on a daily basis, the answer comes SO easily to me…
First…. it’s better to DRINK your protein, as your body doesn’t have to break it down like it does chicken or steak. This is particularly important for nutrient timing after a workout. So, if you’re like me and love to get in an early morning workout, it just makes sense to make this your breakfast of choice 🥤
I know this (Meal Replacement) shake is free of hormones and antibiotics which you can’t always say about our steak or chicken or even ‘other’ protein shakes out there. (Though SUPER important to buy your meat grass fed and free of antibiotics!!!) 🍗
I want un-compromised, un-denatured high quality protein in my body each day. Period.💫
Not all protein shakes are made the same. Many have fillers and artificial flavoring that our bodies are not designed for. Many meal replacements are advertised as “weight loss shakes”, but these shakes are about nutrient density. That’s a key difference for me, as I feel health and a healthy weight relies on filling in the nutrient gaps our conventional food leaves us with.
These shakes are safe for my whole family, and so much better for my kids than many other snacks and sports drinks out there. And my kids LOVE the taste! 🍓🍫
And this…this is a big one for me, given a history of food sensitivities: these shakes are certified gluten free, soy free, non GMO (hooray!!) and offered in dairy free options. There is truly something for everyone! 🙌🏼
For me… these meal replacement shakes help me FEEL BETTER, sleep better, have more energy, maintain a healthy body composition, feel empowered, maintain my busy schedule, curb my sweet tooth cravings, save me TONS of money and are super convenient and delicious… You too WILL benefit both short term and long term and everywhere in between from this Meal Replacement Shake!
And right now, I’d love to offer you 25% off any shake of your choosing. Comment below for a link to shop your flavors!
Jessica's Fitness 