I hear from people all the time that one of the hardest habits to break is their sugar cravings. We all know that sugar isn’t good for us and once you eat it, you crave more. And those of us with brain injuries know that sugar is an inflammatory food that is harmful to our brains. But why is it so hard to just stop??

The most important thing to keep in mind is that hunger and cravings are 2 very different things.
If you’re craving sugar there’s 2 reasons: 

• It’s your brain craving the release of dopamine. Dopamine is one of the neurotransmitters in your brain responsible for your happiness. For most of us, eating cake or ice cream, makes us happy. It’s your brain’s need for a “reward”. Usually related to a habit, or stress or you associate sugar with “treats/rewards” growing up.
• You could have a vitamin or mineral deficiency.

So first let’s talk about the simple craving. This is when you’re hungry and then you say I’m really craving something sweet. Eat a healthy, filling meal with lots of protein. This will usually kick the craving because what you really need is energy. 

It gets a little more tricky when you’ve been craving it and you’re not hungry at all. You just really want it.

Here’s are 8 tips to beat those sugar cravings:

1. Are you taking a high quality multi-vitamin? Are you eating healthy at least 80% of the time. It’s very possible that you have a vitamin deficiency that’s causing the cravings so check into that first. Make sure you either eat some fermented food or are taking a quality probiotic too.
2. Start your day with lean protein. If you start your day with all carbs, you will just keep craving sugar and carbs all day.

3. Avoid artificial sweeteners. Trying to substitute your sugar craving for something that’s actually not healthier, it’s just chemicals that will just make you crave more.

4. Substitute Fruit- berries, cantaloupe, and peanut butter

5. Stop cold turkey– this is the only thing that works for me. The first 48-72 hours can be tough, but once it’s out of your system, it’s not hard at all. So when I’m truly craving something. Give an example of your favorite sweet treat. I let myself have it, but then the next day when I’m craving sugar again, I know that it’s because it’s still in my system so the best thing I can do is get past that first day and then it gets easy.

5. Check in with why you’re craving it– so many people rely on food for emotional support if their stressed, anxious or upset and we all know that food doesn’t actually fix anything. It will just leave you feeling mad at yourself for binging on the entire gallon of ice cream so instead of reaching for the food, reach for support. Talk to someone that you know will be supportive or try reading a book. Something to actually help you with the stress.

6. Don’t keep it in the house because out of sight out of mind. Distract yourself, tell yourself that you’re not going to have it for 10 minutes, then go on a walk, take a bath or shower, read a book, dance. I don’t care what you do. But just keep distracting yourself. 

7. If you’re TRULY craving something. You’ve been thinking about that piece of chocolate for 3 days and you’ve been so good, but you just can’t stop thinking about it. Eat the damn chocolate. Just go for quality over quantity. Instead of getting a huge bag of milk chocolate, go for the quality stuff that actually has less calories and a smaller amount but will still totally satisfy your craving.

8. SLEEP. If you don’t have a good night’s sleep you are much more likely to reach for the junk food. It took me a long time to put 2 and 2 together and realize that I crave crappy food when I’m tired. It’s my body’s way of telling me something is off, but I was just reading the signal wrong. So go for that lean protein that’s going to give you energy and actually make you feel better.

Let us know in the comments which one of these is your biggest takeaway and you’re going to put into action right now so that we can keep you accountable.

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Vitamin D is an extremely important vitamin that your body uses for several systems. It’s also essential to help your body absorb calcium.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

So how do you know if you need more vitamin D in your diet and how can you do it?

Vitamin D is an important vitamin that your body uses for several systems. It’s also essential to help your body absorb calcium.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

So how do you know if you need more vitamin D in your diet and how can you do it?

Vitamin D is actually different than other vitamins your body needs. It functions like a hormone and every single cell in your body has receptors for it.

Most people don’t realize that they’re deficient because the symptoms are usually subtle.

Some common risk factors for a Vitamin D deficiency are:

• Being overweight or obese.
• Not eating much fish or dairy.
• Limited sun exposure by either living far away from the equator where there is little sun year-round or staying indoors all of the time.
• Always using sunscreen when you go outside
• Eating a strict vegan diet since most dietary vitamin d comes from fish oils, egg yolk and milk.

If you’re not getting enough Vitamin D, it can lead to serious health complications like cardiovascular disease, severe asthma in kids, high blood pressure and cognitive impairment in older adults.

Now that you know the causes of a Vitamin D deficiency, what are the symptoms?

1. Feeling tired. Of course, there can be several causes for fatigue, but vitamin d deficiency is often an overlooked cause of it.

1. Lower back and bone pain. According to healthline, one study showed that people with vitamin D deficiency were nearly twice as likely to experience bone pain in their legs, ribs or joints compared to those with blood levels in the normal range.

1. Hair loss. Again, like all of these symptoms, they could be caused by other things and one of the main causes of hair loss is stress. But there have been studies that show a link between low vitamin d and hair loss.

1. Slow wound healing. Inadequate vitamin D levels may lead to poor wound healing following surgery, injury or infection.

1. Depression. There have been a few studies done that showed that increasing vitamin d levels helped to improve mood.

As always, the only way to know that you have a vitamin d deficiency is to see your healthcare provider to have labs done, but if you have a vitamin d deficiency, here’s some ways that you can naturally increase your vitamin D.

1. Eat wild caught salmon. 3.5 oz of wild caught salmon has 125% of the recommended daily intake of vitamin d and it’s full of healthy fats.2. Eat mushrooms. Mushrooms are actually the only good plant source of vitamin d.
   
   3. Eat egg yolk. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. Eggs from chickens that are given a vitamin-D-enriched feed may have up to 7 times the recommended daily intake.4. Eat canned tuna. Of course, you have to watch how much you eat to ensure you’re not eating too much mercury, but in appropriate amounts, tuna is a great source of niacin, vitamin K and vitamin D.

   5. Unfortunately, natural sources of vitamin D are limited, especially if you’re vegetarian, vegan, or don’t like fish. it’s important you take a high quality supplement of at least 5,000 – 10,000 IU daily. You can not get too much vitamin D and this is one supplement you will want to take for LIFE!

Do you think you’re getting enough vitamin D in your diet? If not, how are you going to start adding more into your diet today? Let us know in the comments!

Join me for my FREE 7 Day Wellness Challenge
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Nobody likes feeling exhausted. You’ve got a lot to get done and people relying on you and it’s hard to show up for yourself and for everyone else if you’re in a constant brain fog or exhausted all the time, so how can you fight fatigue? How can you show up as your best self everyday?

First, you need to know that there can be serious short term and long term side effects of fatigue. Fatigue can cause weariness, irritability, reduced alertness, impaired decision making, and lack of motivation, concentration and memory. Also, studies have shown that fatigue is linked to health problems like heart disease and stomach and digestive problems.

Moral of the story: we need to fight fatigue and fight it now so that you feel better daily, but also to avoid some serious health risks!

First,  you need to find the cause of your fatigue. So if you’re tired all of the time, ask yourself these questions:

• Are you taking a daily multivitamin?
• Are you getting at least 7-8 hours of sleep per night?
• Are you drinking enough water (MINIMUM half your body weight in oz)?
• Are you eating enough lean protein AND complex carbs?
• Do you have any extra stress in your life right now?
• Are you taking time for self care?

Next, here’s my top hacks to naturally fight fatigue:

• Start your day with lean protein and complex carbs.
• Drink 16oz when you wake up in the morning BEFORE eating anything.
• Stay away from processed food.
• Keep Track of your energy level 1-2 hours after eating each meal. This will help you figure out if specific foods are contributing to your fatigue.
• Decrease your caffeine intake. Although it may give you an initial burst of energy, you will start to crash when it wears off. Rather than quitting cold turkey, slowly reduce your caffeine intake.
• Peppermint essential oil! Inhale it, diffuse it, or even put a drop under your tongue for a burst of fresh energy.

Next, are you taking any supplements to help you fight fatigue?

• Magnesium
• B12 (especially if vegan)
• Iron
• Ashwagandha (Indian Ginseng)
• CoQ10
• Creatanine
• Fish Oil

Last, but definitely not least. Are you eating food that will give you energy and fight fatigue. Here’s a list of a few of my favorite foods to help you:

• Chia Seeds
• Avocado
• Bananas
• Nuts
• Quinoa
• Lean Protein (Tuna, Salmon, Chicken)
• Green Tea or Matcha
• Eggs
• Whole Grains (Whole grain pasta or brown rice)
• Oats
• Spinach and Kale
• Greek Yogurt
• Flax Seeds
• Beans

Let us know in the comments which one of these you’re going to try today so that you can fight fatigue and start living to your fullest potential and show up as your best self!

Join me for my FREE 7 Day Wellness Challenge
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Stress is everywhere. It affects all of us and it affects us differently, but do you really understand the symptoms of stress and how it can affect your body?

You may notice you get stressed when you’re paying bills, when you’re disciplining your kids or maybe it’s when you’re already running late for a meeting and then you get stuck in traffic.

A little bit of stress is normal and actually can be beneficial. But too much stress can have serious mental and physical effects on your body.

Today we are going to break down exactly what stress can do to you.

First, what exactly is stress? Stress is the body’s natural reaction to a perceived harmful situation. The reason that I say perceived is because based on people’s past experiences and beliefs, different people find different situations stressful. For ex., someone who had a scary experience on their first flight may find that anytime they need to book a flight, they immediately become stressed and anxious. Someone else may have only had great experiences flying and they love it and get excited about the opportunity to get on a plane.

WebMD defines stress as “When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as “fight-or-flight,” or the stress response. During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. You’ve gotten ready to act. It is how you protect yourself.”

Again, not all stress is bad. Small amounts of stress can help you accomplish tasks quickly or prevent you from harm. For ex: If you see a bear, your fight or flight kicks in and you would probably run faster than you ever have before or to make it a little more relatable to most of us, if a car in front of you slams on brakes, you react a lot quicker than you normally would to prevent hitting the car. That’s your body’s natural response that makes your reaction time quicker.

The problem is when we become chronically stressed. When the stress response keeps happening multiple times a day or every day, it can have serious effects on your body and the first thing you will notice is the symptoms of the stress.

What are the symptoms of chronic stress?

Some of the emotional symptoms of stress include: Feeling overwhelmed, yes, it’s completely normal to feel overwhelmed sometimes, but if you’re constantly feeling like you are losing control, it could be chronic stress. Easily becoming frustrated, agitated or moody is another common sign. Feeling lonely, depressed, anxious or avoiding others may be related to stress.

You may also notice that you’re constantly worrying, you have difficulty focusing, you become forgetful and disorganized.

Some people have loss of appetite or eat too much and they may begin to procrastinate or avoid responsibilities.

Some of the physical symptoms of stress include: low energy, headaches, upset stomach, frequent cold and infections, nervousness and shaking, insomnia, and clenching your jaw or grinding your teeth.

If stress is left untreated it can lead to serious health issues like cardiovascular disease, high blood pressure and heart attacks.

It can also cause hair loss, acne and ulcerative colitis.

If you’re experiencing any of these symptoms you should definitely talk with your healthcare provider, but there are some simple and quick stress relievers you can do at home, such as practicing mindfulness, meditation, essential oils, yoga, and breath work. Even just going for a simple walk can have a profound affect on your stress levels.

We all deal with some stress and like I mentioned a little stress can actually be beneficial, but you definitely don’t want it to build up and cause serious issues.

 

Join me for my FREE 7 Day Wellness Challenge
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We all know that protein is an important part of our diet, but do you know what you should be eating to make sure that you’re getting plenty of healthy protein in your diet?

Did you know that at least 20% of your diet should come from protein every day? Do you think you’re getting enough protein in your diet?

I can’t stress enough how important a high protein breakfast is to start your brain off on the right foot, as well as a healthy protein snack a few hours before bedtime to help regulate your blood sugar as you sleep.

Today, I’ll be sharing 10 sources of healthy and delicious protein.

Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and molecules that serve important functions in your body.

Protein can help lower your blood pressure, fight diabetes, lose weight and increase your muscle mass and strength.

Not getting enough protein can be detrimental to your health. But not just any protein will do, you need to focus on the quality of the protein you’re eating because not all protein is created equal.

Now you know why it’s so important, what are some healthy and delicious options for you to incorporate protein into your diet every day? We all know that meat has protein in it, but where else can you get healthy protein?

1. Eggs! About 33% of eggs calories come from protein, but they’re not good just for the protein. They’re full of vitamins, minerals, and healthy fats.2. Oats! About 14% of their calories come from protein and they are also one of the healthiest whole grains you can eat. They are also filled with healthy fibers, magnesium, manganese and thiamine. For some extra protein and flavor, add some almonds or almond butter to your morning oatmeal3. Pumpkin Seeds! They make a fun and delicious snack on their own or you can add them to your favorite snack mix or even put them on salads or oatmeal. About 22% of their calories come from protein and they’re full of iron, magnesium, and zinc.

   4. Ezekiel bread! It’s different from bread. It’s made of organic and sprouted whole grains and legumes and about 20% of its calories come from protein.

   5. Greek Yogurt! A whopping 66% of its calories come from protein and you can add fruit to add lots of flavor to it. Just make sure to buy the kind without any added sugar and add your own natural flavors.

   6. Almonds! A popular tree nut is rich in essential nutrients including fiber, vitamin E, and magnesium. 15% of their calories come from protein.

   7. Broccoli. High in vitamin C, K, fiber, and potassium. calorie for calorie it is high in protein compared to most veggies … 33% of it calories are from protein.

   8. Quinoa. Considered a superfood it is rich in vitamins, minerals and antioxidants. 15% of it’s calories are from protein.

   9. Lentils. Lentils are a type of legume and are high in fiber, magnesium, potassium, and iron. They are among the worlds best source of plant-based protein. 31% of their calories come from protein.

   10. Tuna. canned tuna is a popular fish used in a variety of baked dishes or cold salads. it is low in fat and calories, but rich in protein. 84% of it’s calories come from protein.

I’m curious, are you getting enough protein in your diet? What are you going to start eating to ensure you’re getting plenty of healthy protein? Let us know in the comments!

Join me for my FREE 7 Day Wellness Challenge
https://awbcce2.aweb.page/p/0bfba5ff-a983-44a9-b1a8-21d09ff81058

Join me for a day of extreme self care, while getting clear on what you want to bring into your life for 2021!!

In this 6 hour workshop you will learn how to incorporate yoga*, mindfulness, essential oils, intentions, and affirmations into helping you create the year (and life) you WANT!

Connecting the mind to movement and breath is a powerful tool in relaxation, as well as creating abundance in our lives. I will teach you HOW to do this so you have the tools going forward to attract more of what you WANT into your life! (and let go of what is no longer serving you!)

Are you tired of feeling like you have no direction in your life?
Does it feel like your days get derailed for no good reason?
Is self-care not a priority in your life — yet you want it to be??
Do you struggle with understanding how to create intentions that you will take action on??

In this workshop you will gain the skills to laser focus on what it is that WANT in 2021 … stopping the what-if’s and should-of’s in their tracks. (bub-bye, self-doubt!)

Using age-old techniques that have been time-tested and proven over the years, you will learn how to focus on YOU and what YOU WANT in your life — whether it’s better health, a new job, a better relationship, or anything in between.

DATE: Friday, January 1st
TIME: 10am-4pm CST (11-5EST/8-2PST)
WHERE: the comfort of your home via Zoom

INVESTMENT: early bird $97 (or two payments of $55) before December 15th — after the 15th it goes up to $197

Give yourself the ultimate holiday gift — and invest in YOURSELF!

The class will be recorded so that you can refer to it and watch it over again whenever you need a boost of self care or inspiration!

*Absolutely no yoga experience is necessary, and all poses can be modified to accommodate those with mobility issues. What’s important is that we connect our mind, body (movement), and breath in order create abundance and clarity in our lives.

PLUS BONUSES!!!!

Bonus 1: Receive a workbook and affirmation cards
Bonus 2: Recorded mindfulness audio recordings to use at your convenience
Bonus 3: A 1:1 30 minute private coaching call with ME
Bonus 4: A custom-blended essential oil roll-on of your choice

 

Pay What You Choose

I’ve had so many of you reach out that you couldn’t afford the full price, and I really want this class to be accessible to you … so I have created a “pay what you choose” option to accommodate your budget. I have added a “sponsor another” category if you’re feeling generous and would like to help offset the costs for those who can’t afford full price. NAMASTE!

Love & Light $20
Peace & Calm $37
Shine Bright $57
Full Price $97
Sponsor Another $147

Choose your payment from the dropdown box below before clicking on “buy now”
ps you don’t need to have PayPal … after you hit buy now you have the option to pay with any credit/debit card

Choose Your Payment

love & Light $20.00 USDPeace & Calm $37.00 USDShine Bright $57.00 USDFull Price $97.00 USDSponsor Another $147.00 USD

About Amy

Amy Zellmeris an award-winning author, keynote speaker, and TBI survivor. in 2014 she suffered a TBI from a fall on the ice which began her journey into advocacy work.  She produces a podcast series — Faces of TBI, and hosts TBI TV on YouTube. Additionally, she created Concussion Discussions, sponsored by Integrated Brain Centers. She is addicted to Starbucks coffee and loves all things glittery and pink!

She has completed her 200 hour yoga teacher training and completed the LoveYourBrain yoga teacher training. Additionally, she has received her certification in mindfulness and the emotional freedom technique (EFT).

This Black Friday through Cyber Monday I am offering you reduced pricing on my book and life coaching packages! They also make great Christmas gifts for a loved one in your life!

In addition to getting an autographed copy of the book with FREE SHIPPING — I will be donating $1 from every book sale to LoveYourBrain on #GivingTuesday 

Grab your copy of my book(s) at a reduced price for Black Friday!!

Life With a Traumatic Brain Injury: Finding the Road Back to Normal
Reg. $15 Sale: $12

Embracing the Journey: Moving Forward After Brain Injury
Reg. $15 Sale: $12

Book Bundle (both books)
Reg. $25 Sale: $20

 

PLUS FREE SHIPPING!!!

 

Grab your Life Coaching session at a reduced price for Black Friday!!

These are 30 minute sessions via phone or Zoom video. We can talk about just about anything you like — as long as you promise to be positive and optimistic!

Single session: $25
Bundle of 3 Sessions: $60

 

 

 

 

Choose your options from the drop-down bar below:

Chose your options

Life with a TBI $12.00 USDEmbracing the Journey $12.00 USDBook Bundle $20.00 USDSingle Coach Session $25.00 USDCoaching bundle $60.00 USD