RED Integrative Health

10/30/2024

Treat Tricks 101 for your Halloween shenanigans. Since sugar is the #1 enemy when it comes to a food that suppresses our immune system we need to be weary of our sugar intake. 🍬🍭🍫🥺🦠

Treat Tricks 101 ⬇️
1. Staying hydrated is key. 💦
Simply make it a point to drink enough water and alternate alcoholic beverages with water to help flush out any excess sugar. Our bodies are made up of between 60-75% water. On average men should drink about 13 cups and women about 9 cups of water each day.

2. Crowd out with the good stuff. 🥗 Give your body whole clean foods that make you feel your best making sure that you are getting enough protein and aiming for the 75/25 ratio on your plate. 75% being veggies, fruits and whole grains and 25% being fish, meat, poultry, dairy or other.

3. Don't be too hard on yourself. 🤗 Life is short so if you want something sweet just be mindful of what you chose. Reach for dark chocolate (above 70% cacao is best) or reach for frozen dark cherries (a personal fav in my house) or a mixed berry salad. Or if you have to have that candy, have one and then get over it.

4. Be prepared. ✅ Bring your own treat for the party or make your own dish to bring or have at home before you go so you are not tempted. A favorite of mine is cave woman/man bars. See my website for recipe.

5. Chuck or donate the Halloween candy left overs. 🚮 Whatever you do, just get it out of the house. Out of sight, out of mind... 6. Move. The more we move and are physically active, the better food choices we tend to make.

Happy Halloween 👻 🎃


RED Integrative Health
Where Nutrition, Health & Wellness Meet YOUR Lifestyle 🍃🌱🌾🌿🧘‍♀️

RED Integrative Health Coach offers individual and group coaching, workshops, juices, lunch & learns, yoga, meditation & more.

Take the first step to a healthier & happier new you!

Book your corporate workshop or individual consult today to connect the dots between who you are & who you want to be, create personal blueprint based on body’s unique & individual needs, not depriving yourself anymore but setting goals & work towards sustainable change ❤️💪🏻⭐️

Reach out for your consult.
RED Integrative Health
Christine O'Sullivan Trainer

04/10/2024

What’s the most important 3 things you can do for your health and wellness?

1. Hydrate
2. Move
3. Sleep

This Wellness Wednesday get focused on your path to feeling your best. After overcoming several autoimmune conditions and disease myself I am feeling better then I did in my teens and twenties. You can too.

Come join me.
RED Integrative Health
Christine O'Sullivan Trainer
PAUSE with Christine Trainer

RED Integrative Health & Wellness
Where Nutrition, Health & Wellness Meet YOUR Lifestyle 🍃🌱🌾🌿🧘‍♀️

RED Integrative offers corporate, individual & group coaching, workshops, lunch & learns, juice and meal sessions, yoga, meditation& more.

Take the first step to a healthier & happier new you!

Book your individual consult or corporate workshop today. 🙂

03/10/2024

03/06/2024

Wellness Wednesday watch out ⚠️☣️‼️

Another highly marketed to babies and children that should be taken off the market and a reminder processed food has chemicals and additives that our bodies are not made to digest. Go clean, whole unprocessed foods. It does not need to be complex. Whole fruits and vegetables, nuts, seeds, eggs, protein, health fats. Teach the children young rather than letting them get addicted to the sugars and artificial flavors. Your future and generations to come will thank you.



RED Integrative Health
Where Nutrition, Health & Wellness Meet YOUR Lifestyle 🍃🌱🌾🌿🧘‍♀️

RED Integrative offers corporate, individual & group coaching, workshops, lunch & learns, juice/smoothie sessions & more.

Take the first step to a healthier & happier new you! Book your corporate workshop or individual consult today. 🙂
RED Integrative Health
Christine O'Sullivan Trainer
PAUSE with Christine Trainer

Researchers found four in five Americans have been exposed to the “toxic” pesticide chlormequat, which is used in oat-based foods like Cheerios and Quaker Oats Old Fashioned Oats and can cause fertility problems in animals.

02/12/2024

Continuing with February self care tips and with today being National Hig Day we are talking HUGS 🤗

Hugs not only feel good but are actually good for you. Studies now show that this simple act of kindness has health benefits to those who give, and those who receive. Hugs promote heart health, lower blood pressure, strengthen immune system, better sleep, help depression and anxiety and increase energy and intimacy. You heard it right...

So how does hugging do all that? Hugs actually increase our body’s production of oxytocin which is a neurotransmitter which helps the emotional center of the brain with feelings of happiness and reduction of stress and anxiety. Nicknamed the "love hormone", Oxytocin also helps curtail the stress hormone, cortisol which causes harm to our bodies if present for long periods of time.

Hugging for extended periods of time raises our serotonin levels, elevating mood and creating happiness and helping us relax, be in the moment and be in touch with our breath, release tension and increase circulation. Hugs also help boost self esteem and our sense of security and confidence with the social connection, contact and touch.

Hugs strengthen the immune system by putting gentle pressure on the sternum and the emotional charge this creates activates the our solar plexus chakra which stimulates the thymus gland, which regulates and balances the body's production of white blood cells. Pretty key since they keep you healthy and disease free.

“We need four hugs a day for survival. We need eight hugs a day for maintenance. We need twelve hugs a day for growth”
Virginia Satir, family therapist

So go hug it out people! Hug your partner, your kids, your pets, your friends. Maybe you ran out of the house to catch your train or were rushing to drop the kids off at school and did not get a chance to squeeze in your hug this morning. Make a point to get those hugs in, not only for your family and loved ones sake but for YOU. The pause in your days hustle it takes is worth the benefits and apparently 10 - 20 second hugs are the sweet points for optimal health benefits.

Big Hugs ❤️
xo
RED

💪🏻⭐️🥬🍋🍈🥕🥒🍓🍏🍒🍍🥦





RED Integrative Health
Where Nutrition, Health & Wellness Meet YOUR Lifestyle 🍃🌱🌾🌿🧘‍♀️

RED Integrative offers corporate, individual & group coaching, workshops, lunch & learns, smoothie sessions & more.

Take the first step to a healthier & happier new you! Book your corporate workshop or individual consult today. 🙂

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01/04/2024

Day 3 of the Daily Smoothie 2024.

This one is a Pineapple Lime Green Smoothie 🍍 It puts a little extra pep in my step which is necessary after holiday festivities and back to school and work. Plus I promise it tastes delicious & is purdy too. Pineapples are an excellent source of vitamin C, manganese, copper, vitamin B1, vitamin B6, dietary fiber, folate and pantothenic acid. Pineapples also contain an enzyme called bromelain, that helps arthritis pain by easing inflammation. Romaine lettuce is high in minerals, such as calcium, phosphorous, magnesium, potassium and packed with vitamin C, vitamin K, and folate. Plus it is a good source of beta carotene, which converts into vitamin A in the body.So gear up for some anti-inflamatory, immune system goodness!

Pineapple Lime Green SmoothieMakes 2 servings
Ingredients:
21⁄2 cups spring or filtered water
1⁄2 cup organic coconut milk-preservative free
2 cups frozen pineapple cubes
3 cups organic romaine lettuce
2 tablespoons fresh lime juice
3 tablespoons h**p seeds

Instructions:
1. Place all ingredients in a high speed blender and blend until smooth and creamy.
2. Drink 1⁄2 for breakfast and refrigerate the remaining smoothie in a glass mason jar and enjoy for a mid-afternoon snack.
💪🏻⭐️🥬🍋🍈🥕🥒🍓🍏🍒🍍🥦 Vitamix

RED Integrative Health Where Nutrition, Health & Wellness Meet YOUR Lifestyle 🍃🌱🌾🌿🧘‍♀️

Reach out for your consult.
RED Integrative Health
Christine O'Sullivan Trainer
PAUSE with Christine Trainer

RED Integrative Health Coach offers corporate, individual and group coaching, workshops, Juice and smoothie sessions, lunch & learns, yoga, meditation & more.

Take the first step to a healthier & happier new you!Book consult today to connect the dots between who you are & who you want to be, create personal blueprint based on body’s unique & individual needs, not depriving yourself anymore but setting goals & work towards sustainable change. Boosting your immune system and keeping you and your family healthy and strong. 🧘‍♀️🌱🍃🌾✨🧘‍♀️💪🏻🥰

12/04/2023

The Holiday Creep 😳 has officially begun with Thanksgiving in the rear view and Black Friday and Cyber Monday ads still ringing in my ears and life seems to have intensified even more so.

The holidays like everything else right now may feel like a race to perfection. For the perfect gift, the perfect decor, tic tok, instagram post and picture angle. Don’t fall into the trap.

The holidays are meant to be enjoyed, savored and memories in the making but not the forced manufactured memories. Certainly, there is a level of expectation in our culture that can be overwhelming. It takes away from the true meaning of this special time of year. The holidays are a time for family, friends, gratitude, giving back and reflection on yourself, your year, your priorities and looking to the year ahead.

Maintain your peace and handle stress during the holidays with the following 5 simple strategies.

✨1. SELF CARE...I tell clients to put their "oxygen mask" on first so that they can handle stress and be there for who and what is important to them. What I mean by “oxygen mask” is self care. Prioritize sleep, nutrition, hydration, exercise, family time, friend time and work. Self care is not selfish as it allows us to be our best selves for our loved ones. Self care should be non negotiable.

✨2. GIVE BACK... Getting lost in the commercialism pressure of trying to make it a perfect holiday? Get out and give back in your community to gain perspective. No matter where you live, there is always a need for people to volunteer their time and skills. When we volunteer our time, we step outside of ourselves and our own lives and it gives the best perspective. Give back, gain perspective and fill up.

✨3.HYDRATION... Staying hydrated is key as too much celebrating – whether in the form of chocolate or champagne leads to weight gain, headaches, exhaustion and weakens our immune system. However it is possible to indulge during the holidays and avoid the nasty sugar hangovers that leave us dehydrated. Simply make it a point to drink enough water and alternate alcoholic beverages with water to help flush out any excess sugar. Our bodies are made up of between 60-75% water. On average men should drink about 13 cups and women about 9 cups of water each day. That varies due to your activity level, height, weight and if you are drinking alcohol or having very sugary or salty foods.

✨4. MEDITATE... Breathing exercises and meditation are a must during this season. Stop the rush, maintain your peace and you will not only be clear but even more productive. Incorporate some simple quiet time just for yourself, whether it is in the morning before you start your day, maybe on a lunch break, a transition time between activities or before bed. Just make 10 - 20 minutes for you.

✨5. SHIFT YOUR MINDSET... I want you not only to survive this Holiday but THRIVE this holiday so here are 3 simple mindset shifts that I want to leave you with.

🤍MINDSET SHIFT #1
“I deserve a treat” shifts to “I deserve to feel and be my best”
🤍MINDSET SHIFT #2 “I don’t have time to exercise or sleep during the holidays”shifts to “I need to exercise and sleep to have energy and be productive especially during the holidays”
🤍MINDSET SHIFT #3 “The Commercial Holiday Season” shifts to “The Season to focus on Connections”

Let go of expectations, guilt, stress and try to just be present this holiday season my friends. Your peace is yours, hold onto it and share it this season.
🕊️☮️✨♥️🎄🎁

Need help staying on track. Reach out
RED Integrative Health
Christine O'Sullivan Trainer

RED Integrative offers individual, corporate and group coaching, workshops, juice and smoothie sessions, meal planning, lunch & learns, yoga, meditation & more. Take the first step to a healthier & happier new you!