Simple Ways to Feel Better: Interview with Olympic Coach Craig Guthrie

We all want simple ways to achieve whole health and feel better and there a lot of "simple" things we are told we need to BUY in order to have that.

It's actually a lot less complicated than the health industry would have you believe.  And it doesn't cost anything.

To tell you what you can do right now, I could think of no one better to talk to about this than personal trainer, Olympic sailing coach and my dear friend, Craig Guthrie.

Watch our interview, share it, and be sure to tell me what you think in the comments below!

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Why I Don't Count Calories and You Probably Shouldn't Either

It's Holiday time! This is my favorite time of year with all the good vibes, cool weather and amazing food. It's such a time of gratitude and celebration, and gathering around a table to eat together is something I love. Food is nourishment, for our bodies but often for our souls too. It should feel good. We have senses to experience the taste, texture, temperature and smell of food for a reason. Food is SUPPOSED to feel good.

But too often we just so caught up in the "supposed to" and "shoulds"  of eating and the joy is lost because we've come to care more about how we look, or we guiltily eat junk foods, knowing they're bad for us.

I love food and after having the experience of being "fed" through a feeding tube when I was in the hospital (I can't describe having flavored goop delivered to my stomach, through a tube that went up my nose, as anything close to pleasant), and being unable to bite into anything even verging on firm in the four years I wore partial dentures, I value every moment I get to eat and chew and sink my teeth into something delicious. And I don't worry about Calories. EVER.

The photo on this post is the breakfast I had the day after a full Thanksgiving dinner last year. I am not fat. I just eat the food, provided it's real food, and not too much of any one thing. I strive for balance, not deprivation.

I recently discovered gluten free croissants that I got shipped to my door from Baked2Go.ca in Montreal, and talk about the joy of eating! It's been YEARS since I had a croissant because I have a pretty serious intolerance to gluten. And I had kind of lost hope that anyone would be able to create a GOOD gluten free version of that yummy French pastry. But these... warmed in the oven, that crisp flakiness on the outside giving way against my teeth to the soft, layered, buttery inside... bliss.

Is it "healthy"? Nope. Fattening? If I ate them all the time, probably yeah. But do I care? No. Because it was a treat. And giving myself permission to enjoy a food I love, when I know it's still real food, made in a bakery, is way better for me than stressing, feeling guilty, or hating myself for indulging! All that does is release stress hormones that can contribute to gaining weight probably more than eating the food one time.

*** Obviously if you have medical condition or are under the care of a physician, you may need to take a different approach. And everyone is different. Do what is best for you!

Because of things like stress hormones and many other factors, getting to and maintaining a healthy weight is not as simple as calories in, calories out. The food and diet industry would like us to believe it's that simple though!
Why isn't it?
All calories are not created equal. Our bodies digest, process and use different foods in completely different ways. Take, for example, 100 calories of candy and 100 calories of broccoli. About five Hershey's Kisses would have 100 calories but 100 calories of broccoli (raw) is four cups!

There's not much nutritional value in five Hershey's kisses, and four cups of broccoli is a lot to eat, and requires way more energy to chew and digest. Carbohydrates and protein contain 4 Calories per gram and fat has 9 calories per gram. So while food that contains a lot of fat does have more calories, that doesn't mean fatty food will make us fat. Many fatty foods are also laden with sugar, but healthy fats like extra virgin olive oil and coconut oil, while calorie dense, have a lot of nutritional value. Our bodies get a lot from just a little, and it's hard to overindulge on food that contains those healthy fats.

My rule of thumb is to just eat real food that doesn't come with a label or a list of ingredients. If I do that, I don't have to watch my weight because I don't fall into craving unhealthy snacks and my body gets all the nutrition it needs. I like sweets a lot, but I definitely notice that when I don't eat much sugar, I don't crave sugar. And vice versa, if I eat too much, I crave it ALL THE TIME and I have to make myself detox and make better choices. Date rolls (dates smushed up and rolled in chopped nuts) are my go-to to satisfy a sugar craving and replace the junk I might eat otherwise. Dried fruit is awesome that way.

As the holidays approach, maybe you're worrying about "holiday weight gain"? Well I have some good news for you... it's pretty much a myth. If you do gain weight at this time of year, it's probably more of a reflection of your overall lifestyle and weight as a whole, not a once-a-year anomaly, so if you do gain significant weight, take it as a signal that shifts need to happen in your life beyond declining dessert at Thanksgiving dinner.

So enjoy your holidays, and enjoy the food! Don't worry about the Calories, now or ever. Life's too short not to indulge a little bit. Just stay mindful and notice how you feel in your body. If you feel tired and cranky all of a sudden, think about what you ate. That might be more relevant than your previous night's sleep. Eat real food - the turkey, the stuffing, the veggies, the HOMEMADE pie made with real ingredients... avoid the junk - it doesn't serve you. And have a wonderful time!

XOXO Maggie

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Live Healthy on a Budget

We've all felt like eating healthy food and buying natural, non-toxic products is expensive! And it can be (stores love to charge us more for the good stuff).

But it doesn't have to be.

My goal is to give you as many resources as possible to achieve your "whole healthy" without spending a ton of money. We all need to eat, we all buy groceries, so why not save money on as many things as possible while making amazing, healthy choices? You can do that.

Thrive Market offers organic, non-GMO, paleo, gluten free etc. foods, plus non-toxic cleaning and personal care products, beauty products without all the chemical junk, vitamins, baby food and products, home goods, pet care products...

all at 25-50% off retail prices. 

These are just some of the products you can get from Thrive Market. They carry so many amazing products and brands. Click the image to browse their site.

It's like Whole Foods, at Costco or Amazon prices (or better) with the convenience of ordering online and having it arrive on your doorstep.

Shipping is FREE on orders of $49+, a purchase total that's easy to hit since we probably spend that at the grocery store anyway. I don't think I've ever paid for shipping on my orders.

There's no need to opt for the nutritionally void, "cheap" food because Thrive Market makes healthy food affordable and accessible. You don't need to live next to, or spend your whole paycheck at, a store like Whole Foods.

Order from Thrive Market and the health will come to you.

In recycled, carbon neutral, recyclable packaging, too! 

Thrive Market is a buying club, like Costco or Sam's Club but their $59.95/year membership fee makes it cost less than $5/month to belong, and you aren't stuck buying giant bulk sizes.

To add to the excitement, you get 25% off your first order, AND a 30 day free trial after your first purchase to see if you actually like it, PLUS the free shipping on orders of $49 or more. How cool is that?

So when your first month is free anyway, and you get 25 % off your first order, and it's easy to get free shipping, why NOT sign up right now?!

I am a Thrive Market Ambassador, so if you click one of my links to subscribe, I will get a small commission, but that's not the point and not why I'm telling you about this. I mean, I'd be lying if I said I didn't want to make a little money but if you sign up for Thrive, you SAVE money on things you'd buy anyway, I make a little money, and then I can keep providing you with free content. It's win, win, win all around and this is a way for you to get amazing, healthy stuff for SO MUCH less than retail prices.

My whole platform is about giving you ways to get healthy and be healthy without spending a lot. Food was a big factor in my healing so having access to organic, gluten-free food was, and is, essential to my health. I want you to have your essentials too because the foods we eat and products we use can often impact how we feel within minutes, not to mention their effect on our health over the long term.

One last thing, Thrive Market believes all families deserve access to healthy food. Many families on a fixed budgets  have struggled to buy organic, healthy products because of the often prohibitively high prices. (Raises hand... This has been me for most of my life!)

Thrive Market matches every paid membership with a membership for a family in need, so nothing stands in the way of everyone accessing nutritious choices and truly non-toxic products. If you sign up, you also help another family who needs this but can't afford it.

Please use the Share link below to share this post with your friends. Post it on social media, email it, however you want to spread the word. Get your friends and family to use the links in this post to go to Thrive and sign up! 

SO SO sorry, Canada. Thrive Market isn't available to you yet but I'll let you know if that changes in the future!

XOXO Maggie

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Meditation for Instant Health

Get healthy, right now. No diet, no fitness plan, no nutritionist, no doctor.

I'm completely serious.

The things about health is that the biggest part of it, and the biggest obstacle preventing us from achieving it, is our thoughts.

The wonderful thing about thoughts, though, is that they are completely within our control.

Thought patterns and beliefs can be really hard to change and they love to dig in their heels and pull us back into old, comfortable ways of thinking. But YOU are not your thoughts. You do have the power to create new thought patterns that will invite wellness in. 

No matter your state of health in this moment, this meditation creates the space for your body to become perfectly healthy and whole. By repeating this mantra in the present tense as your truth, your body will respond by moving into that place and creating that truth for you.

If you are unable to watch the video for whatever reason, the meditation is written below.

MEDITATION FOR HEALTH

Find a comfortable seat or lie down if that is most comfortable.

Breathe in and bring your shoulders up towards your ears.

Breathe out and allow your shoulders to fall, feeling your shoulder blades drop down your back and your chest lift.

Breathe easily at whatever pace is comfortable for you without forcing anything.

Take 3 full breaths in and out. Just notice each breath. 

The feeling of the air entering your nostrils, traveling down your throat, filling your lungs. 

The feeling of your your belly tightening as you exhale, your ribs contracting, the air tickling your nostrils as you breathe out.

Inhale…

Exhale…

As you breathe in this next time, repeat silently or out loud:

My body is in its perfect natural state

As your breathe out:

I am healthy. I am whole.

My body is in its perfect natural state

I am healthy. I am whole.

My body is in its perfect natural state

I am healthy. I am whole.

Repeat this mantra as many times as feels right and as often as you need to.

Allow yourself to continuing noticing your breath and experiencing anything that surfaces.

You may feel relaxed. You may feel emotions surface that surprise you like frustration or anger. That's ok. Just notice without judgement and keep breathing while you repeat your mantra silently or out loud.

"The words you speak become the house you live in." - Hafez

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How I Almost Had Our Baby in the Car and Why That Matters For You

A few weeks ago, we joyfully welcomed our little boy into the world. The entire car ride to the hospital though, my body was pushing even though I didn't want to (not yet!) - anyone who's had a baby knows the feeling of your body just taking over! It was all I could do to just breathe and beg my little one to slow down, praying he could sense it wasn't time yet. I actually almost could have had the baby at home before getting into the car so we didn't really know what would happen as we tried to make it safely to the hospital!

So why the hell did I wait so long to go to the hospital, right? Lots of reasons, but mainly, I hadn't felt the need to go. The hypnobirthing class my husband and I took as part of our birth preparations gave me such amazing tools, knowledge and confidence in my body, that I was in an unshakeable birthing zone. I had no concept, or fear, of how far or fast I was progressing. It was beautiful and amazing and I wish I'd had these tools for every other time I went through an intense hospital experience - even the ones unrelated to birth - it was that powerful.

Hypnobirthing might sound a little wacky, or "woo" but I found it to be grounded in evidence with some meditation (also grounded in science now) mixed in. The course I took was taught by the amazing doulas at Cap Wellness Center but was created by the Hypnobirthing Institute and according to their website, "The HypnoBirthing program is built around an educational process that includes special breathing, relaxation, visualization, meditative practice, attention to nutrition and positive body toning. Most importantly it fosters an air of mutual respect for the birthing family, as well as the health-care provider in a traditional health-care system or an alternative setting."

I learned so much through hypnobirthing to ease pain, relax, eliminate ALL my fears about birth, build confidence in my body's capabilities and build an amazing team to help me have the exact experience I wanted, that I want everyone to experience it, whether or not you're having a baby! If I had known the hypnobirthing tools before many of my medical experiences and surgeries, I know my stress and pain would have been greatly reduced and I would have felt so much better before, during and after my time in the hospital. So let me tell you about my birth because it can help you.

Labor started for me just after I woke up on a Friday morning. My husband woke up for work and decided to stay home with me because we had a feeling about this particular day being "The Day" and after he crawled back into bed and told me he was staying home, I started feeling some deep, fairly intense low back aches. 

I told my husband, "something's different" and we started trying to time my surges but they seemed to be about 10 minutes apart and of varying intensity and so I thought, "there's no way this is real labor. I should have contractions like an hour apart, and then every 20 minutes, or something. This must be more Braxton Hicks practice labor. It feels different but I'll just wait and see."  I did text my doula, Britney Murillo, though, and let her know what was up. Her response text was,  "Oooohhhh interesting!" Haha. Clearly neither of us were concerned.

So my husband made me breakfast and we decided to swing by the plant nursery to get a new plant for our front step. Our ficus tree had died and I did not want to have a dead plant on the front step when we brought a new baby home. It felt like very bad Feng Shui to me and not how I wanted to welcome our new baby. So off we went and I realized these surges I was feeling had to be the real thing. They made me have to stop and and breathe, and my Braxton Hicks contractions never really had that effect on me. We got home and continued trying to time my surges but they seemed to stay at that 10-minutes-apart frequency for a long time and I was managing fine, just breathing through each one. I knew I was in labor now but I just wasn't worried. I was confident in my body's ability to birth a baby, despite my plethora of previous injuries (including a broken hip and pelvis). My Hypnobirthing course and all the classes I took at Cap Wellness Center had instilled in me the knowledge that I could do this. 

Hypnobirthing had allowed me to release all of my fears (I had a few 'sticky' ones that I couldn't shake on my own) and had instilled in me the knowledge that as women, we are designed to do this and I could have this baby with ease. It would be perfect and beautiful and I could handle whatever turn my and my baby's birth might take. It also educated me better than I could have hoped for about what to expect, what all the different birth scenarios might entail, which drugs were used for different purposes, what my rights were once I was in the hospital, what to expect in different situations, which interventions and exams I could safely refuse , etc. And no matter how the birth unfolded, even if there were special circumstances (complications), we could still have a beautiful birth with our Hypnobirthing tools in hand.

Part of what we learned was that laboring at home for as long as possible was usually the best option because it was the place most of us feel the most relaxed. It would allow things to progress more easily because reduced tension meant less pain and an easier trip for the baby. So that's what we did.

I had lunch, chatted with my husband, put on some music and sang to the baby and danced through a few surges. Then went to my knees with my arms and chest up on the couch as the surges intensified. But still, I wasn't scared and I couldn't think beyond each moment. My husband did think about it but couldn't really tell where I was in my laboring process or what to tell my doula even though she texted and asked him how things were going. It being our first baby, we were kind of flying blind and perhaps a little over confident because I was handling the process so well.

It was late in the afternoon when I decided to have a bath to relax and help ease my labor discomfort, but when I got out, I was suddenly drenched in sweat and complaining of feeling a bit nauseated. Those symptoms rang a bell to my husband and I that things were progressing but we were still thinking, "I dunno..." I was still handling every surge and while I was a lot more vocal at this point, groaning and using my voice in loud, low tones to help me through each surge, things definitely felt a lot more intense and I remember wishing I could get a break because the surges just seemed to keep coming and the intensity was tiring.

Luckily my doula texted me to ask how things were going and that triggered me to ask her to finally come be with me. I knew having her with me would help at this point, and I told my birth photographer, Daniella DeVarney,  to come over too. I still wasn't thinking it was time to go to the hospital though, and I figured we'd hang out at home for a while longer. We hadn't even informed my obstetrician that I was in labor! (Sorry Dr. Cap)

I guess now I can look back and see that I had reached the desired state of self-hypnosis that hypnobirthing teaches. This isn't like the stage version of hypnosis that we typically think of (there was no clucking like a chicken) but rather a state of deep relaxation and calm, where nothing can rattle you. All hypnosis, even the stage kind, is actually self-hypnosis and we cannot get to that state of mind without being willing participants.  So my training had taught me how to relax quickly and stay there, release all my fears, and become more and more connected to my body and my baby.

Through my labor that day, I had spoken some of my positive affirmations aloud , for myself and for baby, and I used my breathing techniques to help ease my discomfort but while my surges were intense and uncomfortable, I was still totally relaxed. This state of mind and being was so beneficial, I know I can use variations of it for every intense, uncomfortable experience I might experience in the future. 

Birth is unique because you know it's temporary and there is the most incredible reward waiting for you when it's over (your baby!!!), but using a lot of the hypnobirthing tools could have made my surgeries, physical therapy and even uncomfortable conversations much easier and less stressful.

Once Britney arrived, she helped me get comfortable by giving me counter-pressure on my low back and helping me breathe "up" through my surges more effectively than I was doing on my own - a way of breathing that helps with pushing because it works with what my uterus was doing. Then, after a short time, she helped me get comfortable in a supported side-lying position on the floor for a few more contractions but I suddenly felt the need to get up and I grabbed my husband and leaned heavily on him, swaying side to side a bit. Then my water broke.

It wasn't the dramatic flood TV and movies like to portray, but it was pretty obvious what I was feeling in my underwear. Still, Britney suggested we go to the bathroom to check and it was confirmed. Then I had a big, very intense surge in the bathroom and she suggested I reach down and see if I could feel anything. 

I felt something round and soft. "I think I feel a head!!!!" I cried. 

We all thought I was going to deliver right then and there and someone fetched a sheet and a towel while my husband jumped on the phone to call for paramedics. Britney said to him, "You realize you are delivering this baby...!" but as I walked out of the bathroom, my water broke fully in a much more TV-worthy gush all over the floor. What I had been touching was actually the amniotic sac getting pushed out by the descending baby and now I couldn't feel anything in my birth canal. No head. A few more surges gripped me and I realized I was now feeling my body PUSH. No more deep, intense aching that I had to just breathe through...my body was  bringing my baby to me!

But he wasn't here yet. We still had some time. 

I walked as quickly as I could to the car, pausing as two big pushing surges gripped me on the way, then climbed into the backseat on my hands and knees. It was about a half hour drive to the hospital from our house, and of course my husband hit every red light on the way, but he never let me know it (my head was down, pressed against a pillow and the car door) and he totally kept his cool (which allowed me to keep mine) while calling Dr. Cap and the hospital to tell them we were on our way. 

The whole car ride, I talked to my baby and told him what was happening but also asked him (begged him?) to slow down and repeated, "not yet not yet not yet. It's not safe yet." Every bump in the road triggered a big push but we made it to the hospital safely and I walked into the labor wing after having a giant surge in the lobby of the hospital! I was offered a wheelchair but there was no way I could sit at this point.

Once in the delivery room, Britney informed the nurse that I had been bearing down for about an hour and she nonchalantly said, "ok, we'll check" but didn't seem to really believe I was about to have my baby. Then I had a big surge standing next to the bed. That got her attention! I was helped onto the bed and another nurse, Sarah, checked my dilation, announcing, "ok, there's a head!!!"

Now the nurses scurried to get a monitor on my belly and told me I could push now because I was fully dilated. They also asked me if I wanted a hep-lock (the start for an IV without being hooked up to anything) despite being so close to giving birth. This had actually been my plan if  I had labored in the hospital for a while, but my wonderful doula now whispered in my ear that I could refuse if I wanted to. This baby was coming, it really didn't matter now. So while I had reflexively said yes, now I turned around and said, "wait, yeah no! I don't need to be poked with needles right now." Thank you for the reminder, Britney! The hospital nurses were fine with my choice (knowing your rights and what is or isn't medically necessary is crucial to having the birth/and or hospital experience you want!) and I got back to focusing on having my baby.

Then Dr. Cap came running in, literally out of breath (according to my husband). But he was all smiles, saying "Hi guys! Ok, let's have a baby!" And he sat down, immediately assessing the situation and giving me the guidance I needed to push effectively and get that baby out. He was with me for about 5 pushes until the head was out, then he helped clear the baby's shoulder and then my husband was able to put his hands out and catch our baby as he entered the world, eyes wide open. Even though he wasn't there long, having Dr. Cap as my OB throughout my pregnancy allowed me to completely trust him so when it came time to give birth, his presence helped me relax rather than tense up. Choosing him as my care provider for my pregnancy was the best decision I made and it's through his wellness center in Encinitas, California that I had access to prenatal yoga, chiropractic, acupuncture, massage and all the AMAZING classes we took to be educated and prepared for our birth. It really shows how important choosing the right care provider (for anything!) is.

From left: Dr. Cap, my husband, me and baby, Britney - my doula.

Even though I had not planned on laboring at home for so long and having a tense race to get to the hospital, in the end I had exactly the birth I wanted. One of my fears/stresses had been possible medical interventions (even though I was prepared to make even a C-Section birth, a beautiful birth) and just being back in a hospital with all the memories of my past experience from my accident. But by being happy at home for so long, there wasn't enough time for the hospital staff to realistically think about doing medical stuff to me once we arrived, and I didn't have time or the mental space for my past hospital memories to intrude or stress me out! I just showed up and had my baby, and after he was born, it was all about him so none of my past injury-related stuff could ruin it. It also allowed me to have a new hospital experience that was completely positive and pushes aside all my painful memories of being broken.

The whole birth experience and my classes and education leading up to it showed me the power of an educated, empowered preparation for birth or any other "health" event or procedure. Birth is NOT a medical event (although it gets turned into one all too often), but the stress, tension and often pain can be removed from so many physical experiences by using the tools I learned in Hypnobirthing, and through getting educated about you're going to experience! Knowledge IS power (and freedom, and relaxation, and preparation) so I hope you can see from my experience that taking the time to learn everything you can about what you're going through and what to expect, what your rights are in a medical setting, and by taking the time to assemble a healthcare team that will help you through it the way YOU want it to unfold can work wonders for you and the entire experience you have. There is so much about this I can share about how it applies to helping everyone, so keep your eyes peeled for future posts and maybe videos with the amazing doulas who taught me about this!

What about you? Have you had a scary medical experience that could have been helped by having more education or less stress and the tools to navigate it? Or have you used some of the same tools and had them help you through a tough experience? Let me know in the comments below!

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