Please Join Me For Some Health Talks

This Fall I’m excited to announce I will be hosting some health talks!  If you live in or around the Bay Area, then please join me for the following events:

1. Health Coaching: A Tool To Optimize Your Health

Learn how health coaching can help you reach your health and nutrition goals. We’ll discuss what health coaches do, what outcomes can be achieved and whether working with a health coach is right for you.

When: Tuesday, September 8 from 6:00pm-7:00pm

Where: Jewish Community Center, 3200 California Street, San Francisco

Price: Free

Heart-Health

2. Wellness For Women: A Three-Part Series for Overall Health

Week 1: Creating Balance In Your Life

Learn how to nourish your body and create balance in your life by focusing on the importance of quality relationships, career, spirituality, physical exercise, and nutrition.

Week 2: Choosing the Best Foods For Your Health

The foods we eat affect our mental and physical wellbeing. Welcome to Whole Food School 101, where you’ll learn how to choose the best foods for your health.

Week 3: Dealing With Food Cravings Caused By Emotional Eating

Learn about the effects of sugar on the body, how to deconstruct your sugar cravings, and how to reduce sugar intake to improve health and longevity.

When: Tuesday, October 6, 13, 20th from 6:00pm-7:15pm

Where: Jewish Community Center, 3200 California St., San Francisco 

Price: $75 for members and $90 for non-members

About Me

unnamed-2Jessica Kleid is a native San Franciscan who’s always been passionate about food, fitness and living well. She received her training as a health coach from the Institute for Integrative Nutrition, where she studied over one hundred dietary theories and was trained in a variety of practical lifestyle coaching methods. Drawing on this knowledge, Jessica completely personalizes a “roadmap to health” that suits your unique body, lifestyle, preferences and goals.

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

Reasons You Should Cook With This Cancer-Fighting, Pain-Reducing, Immune-Boosting Spice (plus recipe!)

Spices should not be neglected from your cooking, because most spices have health benefits and add amazing flavor or color to foods.  Today I want to talk about the brightly-colored spice, turmeric, which you may have tried before, especially if you’ve eaten Indian food.  Turmeric is argued to be the most effective nutritional supplement in existence, and speaking from personal experience, holy shit! This stuff works.

I started taking turmeric, or curcumin (the main active ingredient in turmeric), in supplement form last year to treat chronic wrist and hip pain. Curcumin fights inflammation and contains lots of cancer-fighting antioxidants.  Within days my pain dissipated.  Here are some other uses for the spice:

Arthritis, heartburn, irritable bowel syndrome, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, gall bladder disorders, headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual cramps, depression, Alzheimer’s, water retention, worms, kidney problems, and cancer.

Sound too good to be true?  There’s a reason this spice has been used to treat illnesses for centuries. It works! Cooking with turmeric alone may not be a high enough dosage to make a huge impact with helping any of the above issues, but you can also find turmeric in supplement form to get the full effects.

Turmeric goes very well with black pepper, especially because the black pepper enhances the effects of the curcumin. Turmeric also goes great with other spices like cumin, coriander, curry, etc.

Crispy Turmeric Tofu Tacos

Ingredients:

For the tofu…

-extra firm tofu, drained, cut into cubes (to drain, place tofu block in a colander over a bowl and place a plate with something heavy on top of the tofu for anywhere from 20 minutes- hour).

-spices: turmeric, black pepper, salt, cumin, any additional favorite spices  *turmeric stains bright yellow, so clean immediately if you spill!*

-EVOO (extra virgin olive oil)

Extras for the tacos…

-favorite beans, soaked, rinsed and cooked

-taco shells

-avocado

-raw red onion, diced

-fresh corn off the cob

-optional: cheese

Instructions:

1. Turn over to 400 degrees F.

2. After tofu has drained and is cut into cubes, toss the cubes in a bowl. Add spices (I eyeball it out, but probably about 1/4 teaspoon of each spice) and oil and coat evenly.

3. Place tofu on lined baking sheet.  Put in the oven on the bottom rack for five minutes. Flip tofu and place in oven for another five minutes, then repeat once more for a total of 15 minute cook time.

4. Put tacos together- cooked beans, raw onion, corn, tofu, and avocado on shells. Serve up and enjoy!

If you have leftover tofu, I like to do another easy dish of sushi rice, veggies, and tofu.

unnamed

For the original crispy tofu recipe, sans tacos, click here.

Other Sources: Whole Foods

Face Mapping: Let Your Skin Be Your Guide to Health

Our skin is a reflection of our inner body’s health, according to Ayurvedic tradition.  Ayurveda, “the science of life,” is a 5000-year-old form of natural healing started in India that focuses largely on maintaining balance. By looking specifically at the face, you are able to learn a lot about what might be going on inside of your body, and what might be out of balance in your life.
Face Mapping

1. Forehead

Possibly means: gallbladder and liver issues

The forehead, according to Ayurvedic practices, relates to the nervous system and digestive system.  This means that stress and internal stagnation could be the cause of the breakout here.  Find ways to reduce stress, like yoga or meditation, and reduce the amount of processed foods and unhealthy fats in your diet.

2. Left Eyebrow

Possibly means: repressing emotions in the spleen.

If you have a line on the left side, this could mean you have emotions pent up in the spleen.

3. Right Eyebrow

Possibly means: repressing emotions in the liver.

Cut out the alcohol, processed foods, and sugar.  Drink more water and add lemon to your water to rid the liver of toxins.  Get plenty of sleep and get in light exercise.

4 & 5. Eyes

Possibly means: impaired kidney function, dehydration

The skin around the eyes is typically connected to the health of the kidneys,  Signs like dark circles under the eyes often signals dehydration.  Small irises can tell you that you may have joint problems. If you have a yellowish color in the eyes, then this may be an indication of a weak liver.

6. Cheek

Possibly means: slow metabolism, low absorption of nutrients, lung issues.

The upper cheeks are related to the lungs.  Air pollution can contribute to this, or pressing your face up against a cell phone or dirty pillowcase. The lower cheeks typically mean problems with dental hygiene.

7. Nose

Possibly means: blood and heart issues.

Your nose is connected to your heart.  Swelling of the nose can mean high blood pressure.  Eat well to remedy this. Cut out sugar and processed foods, reduce spicy foods, caffeine and alcohol, lower salt intake, and eat plenty of fresh fruits and vegetables.

8. Lower Lip

Possibly means: intestines, digestion.

The lower lip is linked to the intestines.  Cut back on dairy products and oily meals and eat a diet consisting of lots of fruits and vegetables to keep digestion running smoothly and prevent blemishes.

9. Tongue

Possibly means: toxin buildup, lung issues.

We can learn a lot about our health by looking at the tongue.  White residue on the back of the tongue could mean it’s time for a detox, since this signals a buildup of toxins.  Abrasions or frothiness along the edges of the tongue could mean issues with the lungs, so implement regular aerobic exercise and meditation.  Uneven or ridged outer edges of the tongue often means that nutrients aren’t being absorbed properly into the blood stream.  Implement a diet of whole foods high in vitamins, iron, and folic acid, and steer clear of processed foods.

10. Chin

Possibly means: hormonal imbalance.

Stress and hormonal imbalances can be seen on the chin.  Expect to breakout around your menstrual cycle.  Get plenty of sleep, reduce stress, drink plenty of water, and eat lots of vegetables, especially the leafy green ones.

What’s the lesson here for perfect skin?  Drink lots of water, get plenty of sleep, eat whole foods, especially lots of vitamin-rich vegetables, make time for meditation or stress-relieving activities, and exercise.

Sources: MindBodyGreen, Into The Gloss

Important Things My Physician Never Addressed

Western medicine is extremely necessary and saves many lives every day.  That being said, doctors are busy people, so it’s not often we get the time we deserve with our doctors to get a full health assessment. Wouldn’t it be nice not to feel pressured by the doctor’s time constraint so that we could address everything that may play a factor in our health and wellbeing?  Think about the times you or someone you know was prescribed a pharmaceutical drug.  Did the doctor ever take the time to go over nutrition, lifestyle, and the role stress plays in our health before prescribing that little pill? Does that pill even get to the root of the problem, or does it simply act as a Bandaid, a temporary solution, for your problem?

John Oliver talks about the relationships between doctors and pharmaceutical companies the other night…

Over the years, I have had several instances with doctors where I was diagnosed for something or prescribed something without receiving proper education or a full health check, like what was going on in my life at the time or what my diet consisted of.  Here are some experiences I’d like to share with you:

Antibiotics

I think there have been at least three occasions in my life when I was prescribed antibiotics, each time by a different doctor.  Antibiotics are used to kill bacteria, but in the process also clean out the healthful bacteria inside our intestines that we need, often causing leaky gut syndrome.  Probiotics is a term I never ever heard until just a few years ago through my own research, but is absolutely something I should have been educated about by my physician.  Whenever taking antibiotics, probiotics are essential, as they add back healthy bacteria to our guts. Definitely if you suffer from any type of digestive disorder, if you’ve ever been treated with antibiotics, or if you just want to do something amazing for your body for the hell of it, try taking probiotics. For a list of probiotics, visit my article here.

25-1-e1391041324424PMS

Ladies, some of you may be able to relate to this one.  For many years I suffered from debilitating cramps, depression, and unhealthy food cravings the week before my period and during my period.  None of my doctors ever talked to me about the importance of eating well, especially around the time of my period.  I knew that my hormones were out of whack, but I never knew the science behind what was happening with my hormones. Estrogen levels rise as do our food cravings.  I would crave and indulge in greasy foods, and would get awful cramps and hate the way I felt as a result, because my serotonin levels were suddenly dropping after the moments of pleasure while eating all that food.  I felt more sad after indulging, and didn’t understand my body really didn’t want those onion rings, and that eating those foods would only increase feelings of depression. Not to mention I possibly had leaky gut syndrome as a result from my antibiotics and some undiagnosed food allergies.  Once I learned to eat better, hydrate, and get light exercise instead of pigging out and feeling sorry for myself, I no longer get symptoms of PMS.  Food, herbs, essential oils, and taking care of myself have become my monthly medicine.  Here’s what someone should have told me to eat:

unnamed

ADHD

In high school I was tested, diagnosed, and medicated for ADHD.  My mom was anti-drugs and I was all gung-ho about them at the time.  After all, high school was tough, college was near, and I was only a B-average student.  Not good enough in my mind.  I remember telling my physician I wanted the ADHD medicine, Adderall.  His response, was “Sure, you want Adderall?  Then let me just InTune__72556.1407635934.1280.1280write you up a prescription, no problem,” about as casual as if I had asked him to borrow a pen.

I grew dependent on my medication, taking unnecessarily large amounts of the drugs every day and paying the price in happiness and in health along the way.  I became secluded and distanced myself from friends, stopped eating, developed insomnia, and was unhappy unless I was cracked out doing work.  Nobody ever thought to discuss the bigger picture with me when deciding whether to write me a prescription.  My diet was crap, I wasn’t properly hydrated, I had just stopped playing sports after being super active my whole life, and I was stressed from social and parental pressure to do well at school and get into college.  Nobody told me that changing the way I eat and drinking lots of water could improve my attentiveness.  I never heard of any natural forms of healing like essential oils, which can kick ass at assisting in maintaining focus.  I didn’t realize that my sudden lack of activity was making me restless and contributing to my lack of energy.  When I finally decided to stop my medication midway through college, I couldn’t believe how well I could focus on my own if I put my mind to it and used other techniques to maintain mental clarity.

Hypoglycemia

When I was about 10-years-old I fainted during class.  My mom took me to see my physician who diagnosed me with hypoglycemia.  I learned that hypoglycemia means your body is in insulin shock, which depletes blood sugar to abnormally low levels.  The doctor instructed me to drink some soda or have some candy when I was feeling faint, and especially in the afternoons around crash time toward the end of the school day. What the doctor didn’t mention, however, was that this didn’t mean I could eat as much sugar as I wanted.  I learned to make sweets an excuse for eating whatever and whenever I wanted, which created unhealthy habits with food. Another thing my physician didn’t discuss was why I was suddenly hypoglycemic.  It was probably important to know that I wasn’t eating enough at or before school, and the foods I ate weren’t the most satiating forms of energy.  My diet mainly consisted of cereal, bread, cookies, and soda, when I should have been eating whole grains, healthy fats, protein, and vegetables.

Cancer

This part is my mom’s story.  My mom was diagnosed with breast cancer (luckily, very early on) in 2008. She kicked cancer’s ass, but had to continue taking about 10 different types of pills daily, up until about two months ago.  After seven years of taking these pills, which of course created other health problems like arthritis, bone density loss, and muscle and joint problems, and depletion of her normal hormone levels, my mom was fed up with taking them and finally asked her doctor why she had never spoken to her about her diet and lifestyle.  The doctor’s response was, “Oh sure, nutrition can help,” but offered no prescription of leafy greens, antioxidants, or yoga.

Food and living well can absolutely be your medicine, although as stated before, Western medicine certainly has its place. 25-1-e1391041324424

If you have a personal story please feel free to share in the comments below.  Most of us have experienced something similar to what I’ve described, even if you’re just realizing it now as you’re reading this article. I know I could go on and on about friends’ personal stories of being misdiagnosed or treated for something with a pill that created a whole list of awful side effects.

I understand the impact stress has on our physical and mental wellbeing.  As a health coach, I give my clients the time they deserve to talk freely about their health and the areas of their lives that affect happiness and health: relationships, career, spirituality, and physical exercise. Satisfaction in these four areas, along with proper nutrition, is the key to lifelong happiness and health, not a little pharmaceutical pill.  Consider all the money you can save on doctor visits and bills by taking control of your diet and lifestyle today.  So, next time you need to pay a visit to the doctor, discuss the bigger picture with your physician, and remember that food, rest, and balance are often the answers to healing.stress

If you have any questions about any of the above topics, essential oils, or health coaching, please drop me a line at jessicakhealth@gmail.com.

JessJessica Kleid

Owner of Jessica Kleid Health Coaching

http://www.jkhealthcoach.com

Health Benefits of Honey

To some, honey may seem like a “naughty” sugary treat, grouped in with white sugar or sweeteners.  Really though, honey is a fantastic superfood to incorporate into your diet, as long as you know the right honey to buy.

honeyDue to diet, our environment, and stressful, crazy lives, lots of us rely on coffee or caffeine to get through the day. Sometimes, often around 3PM, I know I find myself nibbling on chocolate for the energy boost, but some hot tea with honey or toast with honey are much better ways to get that energy I’m hoping for.  In the mornings I like to add honey to my breakfast smoothies before or after a workout, because honey boosts performance and endurance and reduces muscle fatigue.

Honey is a powerful immune system booster.  It’s antioxidant properties help the digestive system and aid in cancer prevention. I like to put some honey in my tea or hot water with lemon, especially if I’m sick or have a sore throat. So soothing.  For centuries people have used honey to repair cuts and burns also.  Other health issues honey can help with are allergies, arthritis, yeast infections, athlete foot, and trouble sleeping.  Honey reportedly helps hangovers too!

unnamed

My morning smoothie. Organic strawberries, banana, a couple handfuls of spinach, 2% Greek yogurt, almond milk, chia seeds, hemp seeds, flax seeds, and organic, locally-harvested bee pollen.

In India, Ayurvedic medicine has used honey for thousands of years for healing and balancing the body.  Ayurvedic medicine reports that honey improves eyesight, weight loss, cures impotence and premature ejaculation, urinary tract disorders, bronchial asthma, diarrhea, and nausea (Source: care2.com).

unnamed-2There’s some debate about the practices used to harvest bee pollen.  Bee pollen is loved by health enthusiasts for its superfood qualities and high levels of protein.  My photo above is actually of my bee pollen, but I bought it straight from the bee keeper at my local farmers market and was aware of his practices.  I have read that collecting the pollen can involve the death of large numbers of bees, but that’s something I need to research more.

So now that I have you convinced as to why you should eat honey, it’s important to know what honey to buy.  Go organic or locally-made and treat it as a medicine.  Stay clear of commercially-made honey.

Don’t:

-Don’t buy honey made outside of the U.S. Honey made in places like China is often mixed with other syrups.

-Don’t buy the commercialized, pasteurized honey.

-Don’t use honey as a sugar substitute.

Do:

-Buy locally grown honey.

-Buy organic or wild, non-pasteurized honey.

-Use honey in small amounts as a superfood.

-Use as a medicine topically for cuts and burns.

(Source: Renegade)

Benefits of Lemon Water

Lemon water is refreshing and full of health benefits.  Start the morning off with a glass of water (at room temperature) with fresh lemon before eating and try having a glass before meals to help with digestion.  Lemon water is not only thirst quenching, but also eliminates toxins and restores our body of vitamins, minerals and trace elements that we need.

The following are various health benefits of lemon water:

1. Aids in weight loss and digestion.  Lemons contain fiber, which reduces cravings.

2. Helps with constipation.

3. Lemons contain potassium.  Potassium provides energy and helps the nervous system.

4. Cleanses the liver of toxins.

5. Reduces inflammation.

6. Hydrates and contains lots of electrolytes.

7. Freshens breath and fights tooth pain and gingivitis.  However, try not to drink lemon water right before brushing your teeth (drink plain water instead), since the citric acid can erode tooth enamel.  If you already have tooth enamel issues, consult with a dentist before consuming lots of acidity.

8. Reduces joint and muscle pain.

9. High levels of Vitamin-C help fight illness.  Also good for pregnant woman, since lemons aid in the growth of bone tissue in their developing babies inside the womb.

10. Repairs skin by clearing blemishes and fighting wrinkles.

11. Full of alkaline, which balances PH levels and reduced chances of cancer, since cancer cannot thrive in an alkaline environment.

(Source: LAHealthyLiving)

Hot tea with lemon, honey, and ginger is another good, cleansing option.  In Ayurvedic practices, morning rituals should always start with tea with fresh ginger, lemon, and raw honey.  Ayurveda is a 5000-year-old form of natural healing native to India which focuses on achieving good health by balancing mind, body, and spirit.