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Feast Your Eyes On These Thanksgiving Tips!

11/13/2017

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With Thanksgiving around the corner, I give my utmost thanks for all your support this past year. I truly appreciate each of you for joining me on this incredible journey.

In this blog, I will be sharing with you my 6 secrets for celebrating Thanksgiving to the fullest, all the while, avoiding the misery of overindulgence.​
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  1. EXERCISE- Thanksgiving usually consists of two activities: sitting around and eating. Imagine how much better you’ll feel if you get a workout before the festivities begin. Go for a run, find a local fitness studio offering classes on Thanksgiving morning, or grab your family and head out for a walk. Being active will help you to burn off some of the calories you’ll soon be consuming.
  2. STAY HYDRATED- Make sure to drink plenty of water throughout the day, especially before the meal. Hunger is often misinterpreted as dehydration; so before you reach for more appetizers, drink water. Also, you may want to try drinking a full glass of water before the main meal to avoid overeating.
  3. APPE-TEAZERS- A majority of people overdo appetizers before the signature meal even begins! If you’re feeling tempted, try keeping busy instead. Are you able to help the host out in the kitchen? As strange as it sounds, I find that cooking is the easiest way to avoid overeating. I am usually too focused on the timing of everything to stop and snack. If being around the food results in frequent “taste tests,” try playing a card game or getting outside for a round of hide-and-seek with the kids.
  4. STUFFING… YOURSELF- Have you tried the tasting menu at an upscale restaurant? It usually consists of many tasty and tiny portions. (Can you believe the largest in the world has 200?) If you have done this, you probably remember how incredibly filling this experience can be. Treat Thanksgiving this way! Take a small sampling of your favorites and finish completely before considering going back for more. This will allow you to enjoy everything while savoring each delicious, fall flavor.
  5. SECONDS- Take time to chew each bite thoroughly. Doing so will not only help with digestion, but give your body time to recognize when you’re full. It takes around 20 minutes for chemicals to reach your brain, which in turn, signal that you’ve eaten enough food. Remember: “wait, then re-plate.”
  6. THE CHERRY ON TOP- Avoid eating dessert directly after the meal. Instead, give your body some time to start digesting the food. Dessert always tastes better with a clean palette and a revitalized appetite!
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Not enough "Time" to get healthy?

9/29/2017

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Have you been wanting to get healthier, but feel you don't have enough time?  If so, then this video is for you! Check out my thoughts around lack of time and some simple steps that you can take today to make health a priority! 
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The Reason I Went Plant-Based

8/23/2017

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It’s time to shed some light on a question many people ask me: “why did you go plant-based?”  

When I first went plant-based, five years ago, I had been flirting with the idea for quite some time. I had always been a big veggie eater and knew that vegetables made me feel great! However, I could never completely give up meat and dairy for more than a week or so. Around that time, I came across an article about Kris Carr.

If you are not familiar with Carr, she’s a well-known, plant-based advocate. At the age of 31, she was diagnosed with a very rare, incurable form of cancer. At the time, she was told she that she would have to simply “wait.” She decided to take health into her own hands. Kris cleaned up her body, mind, and spirit through plant-based diet, meditation, and self-care. Today, 14-years later, she is still thriving with cancer and is the epitome of health. I found her story so inspiring.

Kris’s journey was the first time that I had heard about the power of a plant-based diet. I started researching and digging into other dietary stories of people healing themselves. I soon found a book called, “The China Study.” This book is based on a 20-year study done around 65-countries in China. After comparing diet-to-disease rates, the study concluded that the consumption of animal products, including dairy and eggs, increases the risk for coronary heart disease, diabetes, breast cancer, prostate cancer, and bowel cancer. The author recommends a whole-food, plant-based diet, free from processed foods and refined carbohydrates for optimal health. Several studies in the book provide examples of people reducing, reversing, and even curing disease upon consuming plant-based diets.  

If switching to a plant-based, whole-food diet is so beneficial, then what is a diet full of animal-products? Clearly, the opposite. This was all I needed to know to make my decision. It came down to: “do I want to live a long life full of vibrancy, and health or do I want to slowly gain weight and feel groggy, all while spending tons of money on medical bills later in life?” The answer was crystal clear.

I made the switch immediately after my research and have never looked back. As a result, my body naturally stays at a healthy weight, is abundant in energy, rarely unwell, and I feel completely amazing.

When people ask about my diet, they often wonder how I get all the protein, iron, and calcium I need without eating animal-proteins. The answer is simple, from plants. This is something I will go into more at a later date. But as a secret, adding in food like beans, lentils, quinoa, nuts, and seeds are excellent ways of getting more protein into your diet. As far as calcium, try adding in sesame seeds, collard greens, kale, or almonds, all of which have tons of calcium. When it comes to iron, this can be found in spirulina, lentils, dark chocolate, black beans and spinach.  

This is a lifestyle that I’m extremely passionate about and love sharing! If you’re interest in learning more, feel free to reach out to me directly.

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Listen to Your Gut

7/27/2017

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If you’ve seen any of my Instagram posts (@kylaschrad), you’ve probably noticed that I’m obsessed with fermented foods. Sauerkraut, kimchi, miso and kombucha- I love them all! My taste goes beyond the mouth and into my gut. If you have been curious about the why fermented foods are so good for you, keep on reading!

Due to the frequent use of antibiotics and overconsumption of processed foods, many people tend to have unhealthy guts. Your microbiome consists of up to 100 trillion microbial cells, most of which are bacteria in your gut. (Fun Fact- Your gut contains 500 species and 3lbs of bacteria!) When this healthy bacteria starts to get depleted, due to lifestyle or genetic shifts, you will start to notice all kinds of not-so-fun, side effects.   

And it doesn’t stop there!

Around 90% of your serotonin is produced in your gut, so an unhealthy gut could lead to anxiety, depression, or other mood-related disorders. Additionally, the walls that line your gut are home to 70% of the cells that make up your immune system, so an unhealthy gut = a poor internal defensive squad.

How do you know if your gut needs some love?  Do you have any of these symptoms:
  • Digestive Issues (gas, bloating, constipation or diarrhea)
  • Autoimmune disease
  • Food sensitivities
  • Depression
  • Recurring or frequent infections
  • Poor Memory & concentration
  • Skin problems such as acne, eczema, rosacea

Here’s how to start rebuilding your microflora today:
  • Take a daily probiotic supplement
  • Add in (easy-to-find) raw, fermented veggies such as:  sauerkraut, kimchi, & pickles
  • Drink kombucha or kefir
  • Include miso paste in your diet

I will end with one of my favorite quotes by wellness-activist, Kris Carr: “Gut health is the key to overall health.” So rather than rattling your brain or searching your heart for answers, let’s just go with our guts!
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Learn to Master Your Mindset With This Simple Exercise

7/1/2017

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Dairy, Dairy, Quite Contrary

5/22/2017

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Growing up, I used to drink milk on a regular basis; in the morning with breakfast, at school during lunch, and in the evening before bed. Cheese was another staple in my diet.  I put cheese on everything; provolone in my sandwich, parmesan on top of my pasta, and let’s not forget the cheddar sprinkled all over my tacos! Little did I know, this dairy addiction was affecting me in a big way.  

I have never labeled myself as “athletic.” In fact, I’ve always felt quite the opposite… unfit. P.E. was my least favorite class and often times, I had a note from a parent requesting that I sit out because of stomach aches. If I did participate, I used an inhaler prior to the class because of my “sports asthma.” I dreaded the two times of the year that we had to run the horrific mile. I would make myself sick with worry, knowing I didn’t have the stamina for it. I was ashamed as I took breaks to walk, while my fellow classmates lapped me on the track. Luckily, P.E. was not required beyond freshman year of high school, so I was able to quickly escape the embarrassment.

It wasn’t until my college years that I started taking a look at my diet. I had quickly put on the freshman 15 (or 20) and my energy levels had become so low that I remember having to take naps on a regular basis and still never feeling alert. Brain fog was a constant companion, alongside its best friend, upset stomach. I knew something wasn’t right, and made an appointment with a integrative health practitioner to try and get some answers. I was diagnosed with a thyroid disease and discovered I had several food allergies. This was the turning point in my life when I started taking action and putting my health first.

Ever since, I have had a love affair with health and wellness. I cleaned up my diet by removing processed foods and adding more fruits and veggies. Eventually, I became vegetarian, and finally gave up dairy. I switched my organic 2% milk to almond milk. It is not a difficult switch! I loved the creamy, nutty flavor of the almond milk. I stopped buying cheese and switched over from milk chocolate to dairy-free, dark chocolate.

With these changes, my seasonal allergies had gone away and I no longer needed an inhaler. I went on to challenge myself physically by training for a 10k. I became obsessed with working out. From personal training, to taking spin and yoga classes, I was on an exercise high. It was such an incredible shift from thinking, “there’s NO way I can run around this block,” to “sure, I’ll try rock climbing this afternoon!” The reason I was able to make such a drastic switch, was because of my diet, and most importantly, eliminating dairy.   

Dairy has been linked to all kinds of health problems. Almost 75% of the world’s population is unable to properly digest dairy. Think about it like this- cow’s milk is created to help fuel and grow baby calves, not humans. According to Dr. Mark Hyman, 1 glass of milk can spike your insulin levels by 300%. Sugar causes acne, meaning, the insulin in dairy is also a big culprit in breakouts. Additionally, dairy is very acidic. Diseases love acidic environments. Dairy, also, causes mucus and inflammation. (Gross!) A couple nights ago, I was at a spa night and the hostess had a very tempting cheese plate sitting out. I figured, “why not?” By the end of the night, I was so congested that people started to notice my sniffles. Lesson learned- cheese is good, but not THAT good. Besides, there are so many delicious alternatives to dairy that once you eliminate it, you won’t even miss it!

Below is a list of some of my favorite dairy alternative products:

  • Silk Unsweetened Vanilla Almond Milk (Or you could make your own!)
  • Kite Hill Chive Cream Cheese Style Spread
  • Bragg Nutritional Yeast (This is a great alternative to parmesan cheese.)
  • SO Delicious Coconut Yogurt
  • SO Delicious Dairy Free Coconut Milk Ice Cream
  • Theo Fair Trade Organic Chocolate Bare, 70% Dark, Coconut
  • Endangered Species Dark Chocolate w/ Sea Salt & Almonds, 72% Cocoa

Ref:  http://drhyman.com/blog/2010/06/24/dairy-6-reasons-you-should-avoid-it-at-all-costs-2/ 

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Lessons Learned in Bali

5/7/2017

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  1. LIVING IN THE MOMENT IS KEY-  Like most people, I tend to live my week based on a set schedule. Wake up at 6, shower by 7, and out the door at 8. Work consumes the majority of my life Monday through Friday; leaving the weekends often jam packed with activities. However, while in Bali, I let go of schedules and lived in the moment. Doing so allowed my mind to be rid of the need to constantly be “doing” and allowed myself to start “being.” It was hard at first, but once I finally was free of this control, all worries seemed to disappear. It was such a liberating feeling, creating a lot of fun in the moment.
  2. BE CURIOUS-  If I could find one word to sum up our trip, it would be “curiosity.” From asking questions, to trying new cuisines, or stumbling upon some out of this world hidden spots, the experience of newness was everywhere. When you live life with a sense of curiosity, your eyes and mind are suddenly opened to things you wouldn’t normally notice in a rushed environment. Slowing down and taking it all in allows a greater sense of awareness. I hope to carry the same curiosity with me when I return.
  3. LIFE IS BETTER WITH A SMILE-  One can instantly identify a local in Bali by the ear-to-ear grin across their face. From the housekeepers at the hotel to the taxi driver on the street, everyone had this trait! When commenting to our driver about our observation, he told us, “the Balinese love to smile. Everyone is a friend in Bali.” Two drivers waiting for a pick-up will strike up a conversation, or the owner of a small shop will beam at you as you pass by. I loved this about Bali. I plan to take after the Balinese and spend more time smiling and less time with a furrowed brow.
  4. YOGA IS EVERYTHING-  Although many locals do not partake in yoga, people from around the world travel to Bali to deepen their yoga practice. Ubud is a known spot for yogis, and we happened to stay right beside the world-famous “Yoga Barn!” After practicing yoga here, I can see why everyone loves it so much. The classes take place in the most beautiful, open-air, wooden studios with panoramic views of the rice-paddies and the forest below. You can hear birds chirping, frogs croaking, and cicadas buzzing, all while breathing in fresh air from a downward dog position. The experience is phenomenal. This was another moment in which I realized how important it is to slow down and breathe.
  5. DO NOT ASK FOR A MARGARITA- I happened to be in Bali over Cinco De Mayo, and in honor of the holiday decided to grab a margarita by the pool. However, after two failed attempts I quickly realized margaritas are not the drink of Bali. Instead, order a fresh juice or smoothie. I had the most amazing smoothie one morning in a small cafe (Sweet Orange Warung) hidden amongst a rice field. I cannot wait to make it again on a hot summer’s day!  ​
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Bali Inspired Smoothie:
  • 1 Cup Frozen Dragon Fruit
  • 1 Large Banana Frozen & Cut in Chunks
  • 1 Cup Frozen Mango
  • Juice of ½ Lime
Blend & Enjoy!
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Bringing Nature Indoors

4/22/2017

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Happy Earth Day!
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Getting in touch with nature is an excellent way to stay connected with your body, mind, and soul. Whenever I’m feeling unmotivated, I try to get outside. Whether it be going for a walk or sitting in a park, being outdoors tends to calm my mind and soothe my soul. But what if you spend most of your day indoors? How can you incorporate the benefits of nature when you’re out of the element?  
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  • Open The Windows- Allow sunlight in. Not only is opening up the curtains and letting sunlight into your office or home economical, it also leads to higher levels of productivity according to a study lead by the Swiss Federal Institute of Technology. Natural light also promotes a better mood. If possible, let the fresh air in too. Furniture, carpets, and other household items emit “off-gasses.” These off-gasses pollute your home air quality and have been linked to many illnesses. It’s important to circulate fresh air into your home as often as possible. I try to air out my home for a couple of hours each day by opening up the windows. To read more about off-gasses, check out this link: https://www.custommade.com/blog/off-gassing/
  • Invest In Houseplants- Houseplants are a great way to bring nature into your home. As you know, plants absorb carbon dioxide and create oxygen through the process of photosynthesis. Keep in mind, this process only happens during the daytime when there’s sunlight. Most plants do the opposite at night by taking in oxygen and releasing carbon monoxide. There are a few select plants that keep producing oxygen all throughout the night. I would suggest adding these plants to your bedroom to increase oxygen flow while you sleep: Aloe Vera, Orchids, Areca Palm, and Sansevieria Trifasciata Zeylanica AKA Snake Plants.
  • Think Natural Elements- When designing or decorating your home, think about how you can incorporate natural elements into the design. Materials such as cotton, wood, stone, and brick all bring a rustic, outdoorsy feel to your home. Think about ways you can incorporate these natural elements into your home while maintaining your own unique style. Ideas may include adding refurbished wood furniture to your living room, a pile of freshly chopped wood next to your fireplace, or switching out your bed sheets to organic cotton sheets.
  • Windowsill Herb Garden- Creating a windowsill herb garden is the perfect way to bring nature indoors. Not only is it fun to grow, but it will inspire you to create healthy dishes with your fresh herbs. When planting a windowsill herb garden, choose herbs that are easy to grow in this type of setting. I would suggest herbs such as basil, mint, cilantro, parsley, rosemary, and thyme.
  • Enjoy Fresh fruits & Vegetables- Eating fresh, preferably organic, produce. Eating a diet full of fresh fruits and vegetables is one of the best ways to nourish your body, mind and soul while connecting back to nature. Practice mindful eating. Think about where the produce came from. Show gratitude to mother nature for providing you with delicious, wholesome produce. Feel good for fueling your body with nourishing foods!
  • Get Out- Whenever possible, “take a breather.” Get outside! Go for a walk, sit on the porch with a good book, bring your dog to the dog park. Try to get outside at least once a day, even if it’s only for 10 minutes.  
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Beat the Winter Blues

2/19/2017

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Although I live in “sunny California,” it has been one of the rainiest winters we have experienced in 20 years! I’ve noticed myself feeling a little bit of those winter blues. Being cooped up can make one feel restless and unmotivated. So how do I get out of this funk and shift my mindset? Below are some techniques I use to remain cheerful and inspired during the winter months.
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  • Get Outside- I understand it’s cold in February for most of the country, but make time to get outside. Even if it’s just a quick walk around the block, being outdoors for a few minutes a day will help you reconnect with nature and feel more grounded.
  • Diffuse Citrus Oils- I personally love doTERRA’s “Citrus Bliss.” It is an invigorating blend of wild orange, lemon, grapefruit, mandarin, bergamot, tangerine, and clementine with a hint of vanilla. The scent instantly lifts my mood and makes me feel refreshed and ready to tackle the day.​
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  • Listen to Cheerful Tunes- Studies have shown that listening to upbeat music is one of the quickest ways to shift your mentality. I use this technique all the time, not only during the winter months. If I had a stressful day at work, I turn on the radio and sing along.
  • Exercise- A 2009 article published by Harvard University states that walking fast for 35 minutes a day five times a week, or 60 minutes a day three times a week, is shown to significantly reduce mild to moderate seasonal depression symptoms. Put on those sneakers and get moving! (Listen to happy tunes while you’re working out to kill two birds with one stone.)
  • Eat Clean- I always feel sluggish when I consume junk food. Substituting this with plant-based whole foods helps me to feel lighter and energized. Add in extra fruits and veggies during the winter months to keep your spirits high.​
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  • Get in Touch With Your Creativity- If I sit around all day watching TV, hours can fly by with little productivity. Finding ways to be creative allows my mind to feel unbound and inspired. I enjoy cooking, journaling, and, recently, watercolor painting. How can you add more creativity into your life?
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  • Meditate- Meditation allows you to quiet your mind and promotes relaxation. We live in a society of multitasking, stress management, and instant gratification. It is difficult to take the time to sit back and enjoy the moment. Meditation is one of the best ways to get in touch with the now. If you are new to meditation, don’t be intimidated; it does not have to be lengthy. If you’re not sure where to start, there are tons of guided meditations on YouTube.
  • Gratitude- Take a few minutes each morning to acknowledge all the good in your life. Say it out loud, write it down, record it! Find a way to express gratitude each and everyday (not just Thanksgiving). Having a gratitude practice will promote a sense of optimism in your life.​

I hope you find these tips helpful.  Do you have anything to add? I’d love to hear your suggestions in the comments below.
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To All My Valentines

2/12/2017

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With Valentine’s Day around the corner, you may be planning a romantic activity; a picnic, hiking, or even Netflix and chill. They all have one thing in common... healthy snacks! This weekend, Elliott and I made one of my all-time favorites, sweet oat granola!

While a couple of the ingredients are optional, this recipe can easily be tailored to your tastebuds! Elliott has a sweet-tooth, so we added chocolate chips. However, experiment with adding dried fruit, other nuts, or whatever comes to mind to make this your ideal mix.
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The ingredients we used are:
  • 2 ½ cups gluten free rolled oats
  • 2 cups slivered almonds
  • 1 cup shredded unsweetened coconut
  • ¾ tsp salt
  • 5 Tbs raw honey
  • 4 Tbs maple syrup
  • ¼ cup coconut oil
  • 1 Tbl vanilla extract
Optional ingredients:
  • ¼ cup chocolate chips
  • 1 tsp cinnamon
  • ¼ cup dried fruit such as raisins or dried cranberries
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Directions
  1. Preheat oven to 250˚F. Line two baking sheet pans with parchment paper.
  2. Combine honey, maple syrup, coconut oil, vanilla, and salt. (Add in cinnamon or any other spice at this time if using.) Stir to combine. Set aside
  3. Add gluten free oats, almonds and coconut in a separate large bowl and stir together.  
  4. Pour liquid mixture in with dry ingredients and stir until fully coated.
  5. Spread mixture out evenly onto prepared pan. Bake at 250 degrees for 1 hour and 15 minutes or until medium golden brown. Check it during the last 15 minute interval to make sure the granola doesn’t get too brown. (It only took an hour for us.)
  6. Let the oats cool completely, then add in the chocolate chips if using. This is also a good time to add any dried fruit. Store in an airtight container for up to a week. You can also freeze a portion, and eat later.

Enjoy and have a romantic and happy Valentine’s Day!
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