Kinection Holistic Health

Change Your Mind. Change Your Body.

exercise

News: Now Offering Services at Raw Republic in New Orleans!

Amberleigh CarterComment

I have expanded my practice to 4528 Magazine Street in New Orleans at Raw Republic, where I will be providing the community with nutrition & lifestyle consultations, as well as energy healing sessions! These services will offer individuals guidance, as well as the opportunity to overcome any non-beneficial behavioral patterns that might be holding them back from achieving their health-related goals. 
BONUS: I've also partnered with Raw Republic to formulate a special healing juice, so stay tuned for that reveal.  Happy Healing! 

Muscle Up

Amberleigh CarterComment

Health/Exercise Tip: Muscle tissue is the ONLY metabolic tissue designed to burn fat. This is why weight-bearing and resistance exercises will always trump cardio when trying to get lean, tightened, and toned. 

However, if you're a lover of running, but want to lose fat and gain muscle (without "bulking up"), make your cardio routine into a muscle-building one:

Sprint for 20-30 seconds (all-out, like a tiger is chasing you) and then walk for 2-5 minutes. Do up to 6 sets of these per workout session (with rest days in between), and you'll start to lose fat & burn more fat even when you're at rest. 

Keep in mind that your ability to build muscle tissue relies heavily on your recovery (sleep, rest days, food/nutrients, & water). So, do your workout, eat, hydrate, and rest well, and the fat will burn off. 

Go get 'em, tiger.

Become a Healthy Bitch

Amberleigh CarterComment

The Healthy Bitches Course is back and better than ever!  This is a 4-week course designed to help you become the healthiest you, in the healthiest way!

Each week, you will be e-mailed a new lesson and "challenge" to complete for that week.  The upside is that you will have this information for life, so there's no need to force yourself to complete it within the 4 weeks...take it at your leisure and also in the comfort of your own home.

This course will ultimately give you the tools you need to become your own healer through the intelligent use of food, exercise, and optimal lifestyle choices.

You will be given the most simple and most effective starting points, as well as the best tips for how to eat, how to move, and how to live like a Healthy Bitch.

Please note that this is NOT a crash weight loss diet.  Rather, it's intended for educational purposes only, providing you with useful information you can choose to take advantage of in order to reach your health-related goals. 

The objective of this course is to clear up the confusion in the world of health and to empower you to take back control over your own health. 

The first e-mail will be sent out on Sunday, January 3rd, and every following Sunday for the remainder of the course.

**BONUS: For local residents (Covington, LA+the surrounding areas), I will be offering a 1-hour group session for $20, every Wednesday evening throughout the course at my office, the Healing House (1101 Village Walk, 70433).  I'm only taking 10 healthy bitches, so sign up today! (Meetings: 01/06, 01/13, 01/20, & 01/27.  Total= $80).

Move Your Bloomin' A**

Amberleigh CarterComment

It's too expensive or uncomfortable to work out at a gym? 

Solution: Start by walking outside (which boosts your mood/gives you a dose of Vitamin D) or around your house in 5-minute increments, 2-4 times a day.  To build muscle, grab anything around you in your home or outside in nature that weighs even 2-5 pounds...it can be a small child (as long as it's yours), a milk jug, or an inexpensive weighted ball.  

Once you change your mindset, the world turns into your playground!  So, get up and get moving because life's too short to make excuses to not use your beautiful body.

Mental Health

Amberleigh CarterComment

As May comes to an end, I'd like to touch on mental health, as this month is Mental Health Awareness Month! So, here are some tips for your mental health:

Did you know that there are more neurons in your gut than in your brain?! Mental health is just as important as physical health--your mind & body hold hands. So if you suffer with anxiety, panic attacks, depression, suicidal tendencies, obsessive compulsive disorder, and the like, nutrition is largely a wonderful way to help! 

1) Salt water lowers histamine and adrenalin levels, which can greatly help to reduce anxiety and the incidence of panic attacks. (Sea salt or Morton Canning & Pickling salt).
2) Fruit is a wonderful mood-booster and helps to clarify thoughts, as it contains a sugar off of which the brain solely runs.
3) Meat & bone broth are also helpful in building neurotransmitters that are responsible for mood.
4) Staying hydrated with water helps to clean out neurotoxins that could be affecting the way that you think.

5) Low levels of cholesterol are associated with increased levels of depression.  Saturated fat, fruit, and lifestyle changes like meditation, rest, sunshine exposure, and exercise (even if it's walking outside) all help to normalize cholesterol levels and are all excellent ways to get back in touch with yourself, find your center, boost your mood, balance emotions, and empower you to conquer your day!

Always be mindful of what's in your food (& lifestyle), as what you eat (& how you live) can manifest into how you view the world!

Lift Weight To Lose Weight

Amberleigh CarterComment

Women today have a fear of getting fat from eating and bulking up from lifting. We are taught that depriving ourselves of calories is healthy and that the only way to burn fat is by running a marathon. 

However, this unknowingly leads you to the very body you don't want!

Restricting calories makes your body eat its own muscle tissue when you do not have enough food in your stomach to fuel you through a workout and recovery. 

Since muscle tissue actually burns fat tissue, and you lose muscle tissue when you don't eat enough, increasing the stress from cardio exercise, while on little-to-no fuel (during a time when you should be eating more), is ironically making you gain more fat tissue.
Building muscle can only happen when you lift weights, eat nutrient-dense foods, and rest.

So stop depriving yourselves and running scared, ladies: lift those weights and eat....because science, not a fad, says so!

Photo credit: Heather Grimm

Why Weight?

Amberleigh CarterComment

Ladies:
Unless you're a body builder and intentionally trying to build muscle like it's your job, you're NOT going to bulk up or spontaneously grow chest hair. 

So how do you lose fat without bulking up? 

Tip #1: Lifting weights and building lean muscle mass plays an ESSENTIAL part in trying to lose fat mass. Muscle tissue is the ONLY metabolic tissue designed to burn fat. So, the best way to lose fat is to gain muscle.

Tip #2: Proper nutrition is a vital catalyst in losing fat. If you deprive yourself of nutrient-dense foods, your body eats its own muscle tissue to get the energy that it needs to survive. Thus, less muscle tissue equals more fat tissue. 

Tip #3: Muscle tissue is broken down in the gym and built during rest. Sleep and relaxation are needed to properly build muscle to lose fat. 

Overall, fat doesn't stand a chance against adequate exercise, nutrition, and rest.  So why wait?  Lift.  Eat.  Rest.  Repeat. 
 

Photo credit: Heather Grimm

The Truth Heals

Amberleigh CarterComment

We’ve all been there.  As soon as you think you’ve found the magical diet, detox, challenge, or cleanse that actually works for you, a new study comes out showing that what you’ve been doing has only contributed to your problem, and you should do the exact opposite because Harvard says so.  One study indicates that there are multiple health benefits from cutting the fat out of your diet.  Another study illustrates all of the harmful effects on the body when you cut out the fat, so you should really cut out the sugar because, ironically, Harvard says so.  

So what should you do?  Cut out the fat or cut out the sugar?  Is the answer in the Paleo diet, Mediterranean foods, Subway, gastric bypass surgery, pills, juicing 3 pounds of kale and eating 12 bananas a day?  Who should you trust?  Harvard?  Researchers?  Your doctor?  Your local yoga instructor?  A support group?  You could argue with yourself that research doesn’t lie, but then how can it show so many different and opposing outcomes?  

The truth:  Research does not lie, but people do.  And for enough money, research can show whatever it wants.  Is this a conspiracy?  Perhaps it is; but I’ll take my chances on not taking the advice from an industry that only makes money if I’m sick and confused.

One thing that you can trust, however, is your individual physiology.  Sure, you can follow the latest diet craze, but you can only trick your body for so long before it screams out to you that you need something else.  For instance, you may swear by the Paleo diet and truly see health benefits: losing weight, feeling more clear-headed and energized, lower cholesterol levels, and more.  But, after years into the diet, you start losing your hair, your cholesterol rises, your hormones are on a roller coaster, and your thyroid gland is almost non-functioning.  (This is purely an example that I’ve seen happen to individuals.)  That's not to say that all Paleo experts have bad intentions, but research outcomes can still be misleading.  

So now what do you do? 

I’m glad you asked.  For so long we’ve been depriving ourselves and cutting out vital nutrients and life-giving behaviors.  Why cut out calories (i.e., energy/fuel) and run off of stress hormones?  Does it make sense to try to drive your car across the country with no gas in it?  We’ve been misguided to look to others to take responsibility for a lifetime of unquestioned and unchallenged actions when it comes to health.  The good news is that you can take back control and responsibility for your life simply by questioning and paying attention.  

1)     Start listening to your gut. 

2)     Pay attention to how you feel after eating a meal or skipping a meal or macronutrient (i.e., protein, carb, or fat).  Do you feel bloated, tired, and/or have a headache or stomach ache?  Did that meal give you energy?

3)     Avoid anything processed and any product that contains more than 5 ingredients, especially those of which you cannot pronounce. 

4)     Eat real fruits and root vegetables.

5)     Eat quality meats, broths, seafood, gelatin, and other anti-inflammatory proteins.

6)     Eat saturated fats like coconut oil, butter, ghee, and tallow.

7)     Focus on quality: organic, free-range, grass-fed, local, cage-free, etc.

8)     Focus on quantity: relative ratios of protein, carbohydrate, and fat. 

9)     Drink quality water like Evian, FIJI, and other spring waters.

10)  Pay attention to your movement: Do you exercise?  Are you exercising too much?  How well do you recover from a workout?  Do you have pain and/or soreness in your body?

11)  Rest.

12)  Meditate.

13)  Take time to do things for yourself.

The above is not a comprehensive list by any means, but it’s a good starting point to help evaluate your lifestyle.  As always, you have to do what you feel is right for you.  You may not be happy about needing to incorporate new behaviors in your life, but I have found that the truth heals more than it hurts.

Want to Change? Look at your daily routine.

Amberleigh CarterComment

The reason for the current state of your health is found in your daily routine.

If you're wanting to create health, change your routine. It's the small changes each day that lead you to significant ones because changing is living; stagnation is death. 

It's best to equip your body with the means it needs to keep up with your environment: exercise, breathe, hydrate, nourish, meditate, rest--this isn't your New Year's resolution; this is your daily routine. 

So honor your body.  It's the one vehicle given to us for this lifetime.

Eat Less, Move More....The Only Way To Lose Weight?!

Amberleigh CarterComment

Many Americans are under the assumption that the only way to lose weight is to eat less and move more.  NOT TRUE.  Let's debunk this thought through physiology.

Exercise is a stressor, and when the body is stressed, it needs to eat MORE in order to fuel the body and to recover what it loses during times of stress.  The body further becomes stressed when it does not have enough food because it experiences this as a famine. If you're moving more and eating less, you're essentially putting less gas in the car before driving across the country--this won't happen without stress, dysfunction, and eventual breakdown.

Furthermore, when the human body is stressed, say by moving more and not eating enough, this is what happens:

  • Cholesterol production increases
  • Cortisol and other stress hormones are released
  • Blood sugar can spike and drop, causing light-headedness and fainting spells
  • Headaches become more frequent
  • Hair can fall out
  • and the chaos continues....

Furthermore, the body will hold onto fat and eat its own muscle tissue if it does not have enough food to continue functioning, and muscle tissue is the ONLY metabolic tissue that burns fat. Connect the physiological dots....

So if the goal is to lose fat, one must build and keep muscle; and that will only happen if given the proper amount of recovery through food and rest. 

Eat well, hydrate well, sleep well, think well, move well, act well, be well...THIS is the way to create health: focusing on the whole body and the entire picture.

Oh, and if you're losing weight by eating less and moving more, you may just be losing precious muscle tissue, not fat.

Allergic To Exercise?

Amberleigh CarterComment

Feel like you're "allergic" to exercise?

Most people in society, including health professionals, currently view weight gain as a result of not moving enough and eating too much.  It would be logical to then assume that increasing your exercise frequency would help you to lose weight. 

However, weight gain is not the outcome of not enough exercise; it is the end result of being hypo-metabolic (having a damaged or an inefficient metabolism).  This all starts with food quality (organic vs. conventional), type (fresh produce vs. processed products), frequency (how often you eat), and ratios (protein, carbohydrate, and fat amounts in one meal/snack).

By decreasing energy intake (reduce eating calories from food), while increasing energy demand (increasing the amount of movement) with breathless exercise, you are putting your body further into a stressed state.  It's not as simple as calories in, calories out.

When the consumption of carbohydrates, proteins, and fats are inadequate (either not enough, or the wrong types/ratios/frequency), your body does not have enough fuel to get through the day, much less to get you through exercise (a stressor, itself).

Starting an exercise program and eating less to lose weight causes many to become discouraged about their health when symptoms arise, such as weight gain through water retention (edema/swelling), muscle atrophy (your body eating muscle for fuel), increased anxiety, trouble sleeping, constipation, altered menstrual cycles, infertility, rapid heart beat (over 85 bpm), etc.

If you are already in a hypo-metabolic state from not properly fueling the body before performing breathless exercise (a stressor), the outcome of the exercise may put you further into a hypo-metabolic state.  So no, you're not "allergic" to exercise, you just need to work on food, first.  As Dianna Schwarzbien, MD, points out, you must get healthy to lose weight, not lose weight to get healthy.