Nutrition Your Way Cindi Stickle

In this episode, I dive deep into the crucial role that mindset plays in achieving and maintaining nutrition and health goals. I explore the key components of a healthy mindset, including:
Growth mindset: Viewing challenges as opportunities for learning and improvement, and believing in one's ability to develop skills and habits through effort and practice. Positive relationship with food: Rejecting restrictive dieting and the idea of food as an enemy, and instead focusing on nourishment, balance, and mindful eating practices. Self-compassion: Treating oneself with kindness, understanding, and forgiveness, particularly in the face of setbacks or challenges. Purpose and intrinsic motivation: Connecting health goals to personal values and aspirations, and finding meaning and fulfillment in the pursuit of well-being. I also discuss common challenges and setbacks faced when pursuing health goals, and how a healthy mindset can help navigate these obstacles. Practical strategies for staying resilient, adaptable, and motivated are explored, such as celebrating small victories, learning from setbacks, and maintaining a long-term perspective.
Throughout the episode, I emphasize the importance of cultivating a mindset that supports sustainable, long-term healthy habits, rather than short-term fixes or quick results. By nurturing a growth-oriented, compassionate, and purposeful mindset, individuals can create lasting, positive changes in their lives.
 
Are you ready to discover Nutrition Your Way and learn more about flexible nutrition, removing toxins and your toxic exposure??
 
Read more about me:
https://linktr.ee/cindistickle
Learn more about activation here:
www.activatedlife.net
Read about the amazing Activation products here:
https://cindistickle.lifevantage.com
IG:
@cindistickle
FB:
https://www.facebook.com/groups/detoxifyandrevitalizenutritionforbalancedhealth
https://www.facebook.com/groups/healingpowerofnutrition
 
Reach out here:
www.cindistickle.com
cindi@cindistickle.com

The Pitfalls of One-Size-Fits-All Nutrition: Why Personalized Diets are Key to Health
In this episode, I explore the reasons why one-size-fits-all nutrition advice and diets are not effective for everyone. I discuss the importance of considering individual differences in metabolism, genetics, gut microbiome, lifestyle factors, personal food preferences, nutrient absorption, and psychological factors when designing a diet plan.
 
Key Points:
Individual differences in metabolism, genetics, and gut microbiome affect nutritional needs Lifestyle factors impact nutritional requirements Personal food preferences should be considered for a sustainable diet plan Nutrient absorption and utilization vary among individuals Long-term sustainability and adherence are crucial for success Specific populations have unique nutritional needs The quality and source of nutrients impact health outcomes A personalized approach to nutrition leads to better health outcomes  
I emphasize the importance of personalized nutrition for long-term health and well-being and encourage listeners to work with qualified professionals to develop individualized diet plans. By understanding the pitfalls of one-size-fits-all nutrition advice, we can take steps towards achieving optimal health through personalized nutrition.
 
Are you ready to discover Nutrition Your Way and learn more about flexible nutrition, removing toxins and your toxic exposure??
 
Read more about me:
https://linktr.ee/cindistickle
Learn more about activation here:
www.activatedlife.net
Read about the amazing Activation products here:
https://cindistickle.lifevantage.com
IG:
@cindistickle
FB:
https://www.facebook.com/groups/detoxifyandrevitalizenutritionforbalancedhealth
https://www.facebook.com/groups/healingpowerofnutrition
 
Reach out here:
www.cindistickle.com
cindi@cindistickle.com
 

What do you get with Nutrition Your Way??
 
Well, you still get all the clean eating, non-toxic nutrition info I've been sharing for years, but you also get:
-Macros for Menopause
-The Ultimate Meal Planning Framework
-How to keep eating your favorite foods with simple, easy swaps, even if you have a chronic illness!
 
 
Are you ready to discover Nutrition Your Way and learn more about flexible nutrition, removing toxins and your toxic exposure??
Read more about me:
https://linktr.ee/cindistickle
Learn more about activation here:
www.activatedlife.net
Read about the amazing Activation products here:
https://cindistickle.lifevantage.com
IG:
@cindistickle
FB:
https://www.facebook.com/groups/detoxifyandrevitalizenutritionforbalancedhealth
https://www.facebook.com/groups/healingpowerofnutrition
 
Reach out here:
www.cindistickle.com
cindi@cindistickle.com

Ever wondered what's going on inside that incredible machine known as your body? Every calorie consumed, every energy spike, and even those afternoon energy lulls are all orchestrated by your metabolism. Let's dive into the seven illuminating insights to give you a fresh perspective on this internal powerhouse.
 
Metabolism: The Grand Conductor of Your Body's Energy
Think of your metabolism as the grand conductor of an orchestra, directing the tempo, setting the pace, and ensuring everything runs in perfect harmony. It governs how our body converts food into energy, ensuring our organs function and letting us enjoy everything from a morning jog to a peaceful night's sleep. If our body were a company, metabolism would be the CEO, calling the shots and ensuring everything's on track.
 
Basal Metabolic Rate (BMR): Your Body's Idle Speed
Even in full couch-potato mode, your body is hard at work. BMR represents the number of calories our bodies burn at rest. This is the energy needed for the most basic functions, like breathing and keeping our heart ticking. It's like the idle speed of a car; even when parked, the engine's still running.
 
What Shapes Your Metabolic Rate? It's More Than Just Genes!
Ever blamed your slow metabolism on your family tree? Genetics indeed play a role, but there's more to the story. Age, muscle mass, hormonal balance, and stress levels can influence your metabolic rate. It's a mix of nature and nurture.
 
Boosters On The Horizon: Can We Turbocharge Our Metabolism?
The web is swamped with hacks to rev up metabolism, but not all stand up to scrutiny. However, some tried-and-true methods can give your internal engine a bit more oomph:
 
Strength training to increase muscle mass, which naturally burns more calories.   Drinking water can offer a temporary metabolic spike. (Plus, who doesn't love a good hydration boost?)   Get ample sleep to let your body reset and recharge.  
Eating & Metabolism: The Thermic Effect
Ever felt warmer after a spicy meal or a hearty feast? That's the thermic effect of food at work. Our bodies need energy to digest, absorb, and process our meals. So, every bite you take requires some effort to break down. It's like giving your internal furnace more wood to burn.
 
A Balancing Act: Weight and Metabolism
The relationship between metabolism and weight is intricate. While a faster metabolism can help burn calories quickly, it's just one piece of the puzzle. Total calorie intake, diet quality, physical activity, and even emotional health are essential in determining body weight. It's all about equilibrium and finding what makes your body feel its best.
The more we understand and appreciate metabolism, the better we can align our lifestyle to support this fantastic internal process. So, the next time you feel that burst of energy after your morning oats or notice your muscles responding to a new workout routine, take a moment to appreciate all your body does to keep you going.
 
Check out my latest podcast episode here.
Join my free Facebook group here, for more nutrition tips, tricks, and recipes.
 
www.cindistickle.com
Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??
 
Read more about me:
https://linktr.ee/cindistickle
 
Learn more about activation here:
www.activatedlife.net
 
Read about the amazing Activation products here:
https://cindistickle.lifevantage.com
IG:
@toxinfreenutrition
 
FB:
https://www.facebook.com/groups/detoxifyandrevitalizenutritionforbalancedhealth
https://www.facebook.com/groups/healingpowerofnutrition
 
Reach out here:
www.cindistickle.com
cindi@cindistickle.com

The vibrant colors of fall leaves and the refreshing chill in the air make us all want to cozy up with a warm drink. This season, instead of reaching for sugary concoctions, why not embrace comforting and nutritious beverages? Let's explore a list of healthy, warm drinks you can sip to keep the cold at bay while nourishing your body.
 
1. Turmeric Golden Milk:
Benefits: Turmeric, with its active ingredient curcumin, offers many health benefits, from anti-inflammatory properties to aiding digestion. 
 
How to make: Blend warm almond or coconut milk, a pinch of black pepper, half a teaspoon of turmeric powder, a touch of honey or maple syrup, and a sprinkle of cinnamon. Serve warm.
 
2. Ginger Tea:
Benefits: Ginger can help reduce muscle pain, lower blood sugars, and treat indigestion. 
 
How to make: Slice fresh ginger and boil it in water for 10 minutes. Strain and serve. Add honey or lemon for additional flavor.
 
3. Cacao Hot Chocolate:
Benefits: Raw cacao is packed with antioxidants and can help improve mood. 
 
How to make: Mix raw cacao powder with warm almond or oat milk. Sweeten with a dash of maple syrup or honey. Top with a sprinkle of cinnamon or cacao nibs for some crunch.
 
4. Chai Latte:
Benefits: The spices in chai, such as cardamom, ginger, and cloves, are known for their antioxidant properties and ability to aid digestion. 
 
How to make: Brew strong black tea with spices, including cardamom pods, cloves, cinnamon sticks, and fresh ginger. Add warm milk and a touch of honey or maple syrup.
 
5. Bone Broth:
Benefits: Rich in vitamins and minerals, bone broth can aid digestion, support joint health, and boost the immune system. 
 
How to make: Slow cook bones (chicken, beef, or fish) with water, a splash of apple cider vinegar, and your choice of herbs and veggies for 12-24 hours. Strain and serve.
 
6. Matcha Latte:
Benefits: Matcha is rich in antioxidants, boosts metabolism, and can enhance mood and concentration. 
 
How to make: Whisk together hot water and matcha powder until frothy. Top off with warm milk of your choice. Add a touch of honey or maple syrup if desired.
 
7. Herbal Teas:
Benefits: From chamomile's calming properties to peppermint's ability to soothe digestion, there's an herbal tea for every health concern. 
 
How to make: Select your preferred herbal tea bag, steep in hot water for 5-10 minutes, and enjoy. Feel free to add a touch of honey, lemon, or fresh herbs to elevate the flavor.
 
8. Apple Cider Vinegar (ACV) Drink:
Benefits: ACV can aid in weight loss, reduce cholesterol, and lower blood sugar levels. 
 
How to make: Mix 1-2 tablespoons of ACV with warm water. Add a dash of honey or maple syrup and a sprinkle of cinnamon for added flavor.
 
9. Beetroot Latte:
Benefits: Beets are rich in vitamins, minerals, and antioxidants. They can help lower blood pressure and improve athletic performance. 
 
How to make: Blend cooked beetroot with the warm milk of your choice until smooth. Serve with a touch of honey or maple syrup.
 
10. Roasted Dandelion Root Tea:
Benefits: Dandelion root is a liver detoxifier, can aid digestion, and acts as a diuretic. 
 
How to make: Steep roasted dandelion root in hot water for 5-10 minutes. Sweeten with honey or maple syrup, and add a splash of almond milk if desired.
 
Not only do they provide comfort and warmth, but they also come packed with a range of health benefits. So, as the days get shorter and the nights cooler, warm up with one (or more!) of these delightful and health-boosting drinks.
 
 
Check out my latest podcast episode here.
Join my free Facebook group here, for more nutrition tips, tricks, and recipes.
 
 
In Health,
 
Cindi Stickle
 
(Un)Processed Food Coach
Environmental Toxin Specialist
 
www.cindistickle.com
 
Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your

As the holiday season approaches, we often anticipate the delicious meals and treats accompanying these festive times. While indulging in our favorite holiday foods is a well-deserved treat, it is also essential to maintain a balanced diet by incorporating nutrient-dense seasonal superfoods. 
 
"Superfood" refers to foods that provide a powerful nutrient punch while delivering a wide range of health benefits. Seasonal superfoods are at their nutritional peak during specific times of the year. 
 
Here are some of the best holiday season seasonal superfoods and how to enjoy them in tasty, health-promoting dishes:
 
  Brussels Sprouts These little green gems are High in fiber, K, and vitamin C and support healthy digestion, bone health, and immune function. 
 
How to enjoy: Roast Brussels sprouts in the oven with olive oil, salt, and pepper for a simple and delicious side dish. Alternatively, try shredding them raw and combining them with dried cranberries, toasted walnuts, and a tangy Dijon mustard vinaigrette for a festive salad.
 
Sweet Potatoes Sweet potatoes are rich in beta-carotene, an antioxidant that promotes healthy skin, eyes, and immune function. They also provide fiber, potassium, and vitamin C, making them a holiday superfood staple.
 
How to enjoy: Bake sweet potatoes in the oven and top with cinnamon and a drizzle of maple syrup for a comforting side dish. For a savory option, dice them and roast them with rosemary, garlic, and a sprinkle of sea salt.
 
Pomegranates Pomegranates are a stunning addition to any holiday table and a powerhouse of nutrition. Pomegranate juice is a rich source of polyphenols, which have been linked to heart health and anti-inflammatory effects.
 
How to enjoy: Sprinkle pomegranate seeds on salads, yogurt, or oatmeal for a burst of color and nutrition. You can also use pomegranate juice as a base for festive cocktails or mocktails.
 
Cranberries Cranberries are synonymous with the holiday season, and for good reason. These small, tart berries are rich in vitamin C, fiber, and antioxidants, which may help prevent urinary tract infections and support heart health.
 
How to enjoy: Make a homemade cranberry sauce with fresh cranberries, orange juice, and a touch of honey to control the sugar content. Add dried cranberries to salads, muffins, or trail mix for a nutritious snack.
 
Winter Squash Winter squash, including butternut, acorn, and spaghetti squash, are nutrient-dense and versatile seasonal superfoods. They are rich in fiber, vitamins A and C, potassium, and antioxidants that support overall health.
 
How to enjoy: Roast your favorite winter squash in the oven and then stuff it with quinoa, nuts, and dried fruits for a satisfying vegetarian main dish. Alternatively, make a creamy squash soup with coconut milk and warming spices like ginger and cinnamon.
 
Dark Leafy Greens These dark leafy greens are packed with vitamins A, C, and K and minerals like calcium and iron. They also contain potent antioxidants and anti-inflammatory compounds that help support overall health and immune function.
 
How to enjoy: Sauté dark leafy greens with garlic and olive oil for a simple yet flavorful side dish. You can add them to soups, stews, or casseroles for a nutrient boost. Combine kale with roasted beets, goat cheese, and toasted pecans for a festive salad, and drizzle with a balsamic vinaigrette.
 
Citrus Fruits Oranges, grapefruits, tangerines, and other citrus fruits peak during the holiday season. They are rich in vitamin C, which helps support immune function and collagen production for healthy skin. 
 
How to enjoy: Enjoy citrus fruits as a refreshing snack or dessert. Alternatively, incorporate them into a colorful fruit salad, add their zest to baked goods, or use their juice to create flavorful marinades or salad dressings.
 
Walnuts Walnuts are a heart-healthy holiday superfood loaded with omega-3 fatty acids, which have been l