Posts tagged paleo
Fast and Easy Meals - Ep. 015

Welcome to The Tiny Fit Diva Podcast Episode 015. Today Kylene Terhune is sharing all of her most popular tips on fast and easy meals. Kylene has been on the look out for the best healthy recipes for years and her meal plans are amazing. Tune in to learn more! 


First off, she has a couple of programs coming up in July: her Get Gutsy Program and her Hormone Hacker Program. 


Gut health is a critical foundation to a healthy lifestyle. The Get Gutsy Program isn’t necessarily a detox, diet or weight loss plan, but weight loss is definitely a happy side effect.   


The Hormone Hacker Program is for anyone who has noticed high stress, weight loss resistance, acne, or irregular periods. Hormone balance is the answer!


Now on to one questions Kylene is asked most frequently! “What do you eat?”


Follow her on Instagram @thetinyfitdiva to see what she’s eating and what she’s cooking each day. She’s giving us the run down right now!


For breakfast. We need to get away from sugary, starchy and heavily-processed carbohydrate breakfast foods. We’re talking about Pop-tarts, toast, and cereal. Those foods just set you up for a blood sugar roller coaster. They increase your blood glucose levels and you’ll be dipping by mid-morning. Kylene eats vegetables, healthy fats and proteins for breakfast. Sauerkraut is the bees knees. You heard it here first! It’s like taking a probiotic, but it’s guaranteed to get through your entire system because it’s in a whole food form. She eats a quarter-half cup per day. Try it with eggs and salsa! Other breakfast options include homemade breads or paleo muffins. There are amazing recipes here:


https://elanaspantry.com/

https://againstallgrain.com/


For lunch: The most obvious answer is to heat up last night’s dinner leftovers. For those of you who may be crunched for time, this is a very helpful system. Heating up leftovers in the microwave is totally fine. You don’t have to feel guilty about using a microwave. Science is back from deliberation and we’re good to go!


For dinner: Plan a vegetable and protein combo. Use your crock pot or insta pot to whip up soups, stews and casseroles. Make lots so there are leftovers. You can even freeze extra servings!


For snacks: Keep it simple. Kylene loves to snack on apples, nuts, seeds and the Chocolate-Vegan Shakeology shakes.


Here’s a Chocolate Chia Seed Pudding Recipe that is a great go-to:


1 can of full fat coconut milk

1/4 cup of chia seeds, whole or ground up

2 T honey

1/4 C. cocoa powder (optional)


Mix well, refrigerate overnight and enjoy!


Kylene’s last tip for successful healthy eating is to set aside a little meal prep time over the weekend. Do yourself a favor and make healthy eating fun!


Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

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Gut Health and Your Microbiome - Ep. 013

Welcome to The Tiny Fit Diva Podcast! This morning in Episode 013 your host Kylene Terhune explains everything you need to know about gut health. Kylene can work with people all over the US and Canada, using lab testing, to help restore balance to your microbiome.


Your microbiome is the name for the entire collection of bacteria that live in and on your body. Your microbiome has a high influence on the immune system, so this is super crucial. You want your microbiome to be balanced with a good ratio of good and bad bacteria. Bad bacteria need to be kept in check. They can easily overgrow and offset the good ratio.


Here are some signs and symptoms that you might have a microbiome imbalance. Kylene explains that often digestive issues, chronic fatigue, autoimmune disease and brain fog are just a few. 


The use of antibiotics can throw off your healthy balance of good and bad bacteria because it wipes out everything at the same time.


Kylene shares some really good healthy gut tips to think about for expectant moms.


Stress maintenance is critically important to healing the gut. Kylene’s three-step process for healing is: Remove, Repair, Restore. E-mail Kylene to get your gut health back in balance!


kylenet@thetinyfitdivia.com


Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Read More
5 Steps to Your Best Sleep Ever - Ep 007

Rise and shine! Are you feeling rested? We sure hope you had a good night's sleep last night, but just in case you didn't we have some amazing advice for you today!  Welcome to Episode 007 of The Tiny Fit Diva Podcast where Kylene and Patrick Terhune talk about how to get the best sleep of your life!

Along with other pillars of good health like: nutrition, friendship, community and spirituality; sleep is pillar of health. We absolutely need quality sleep in order to function and stay healthy.

Kylene works with clients one-on-one or in group settings to discover hidden causes of stress in the body which, over time, cause dis-ease in the body. Now it may take months or years to show up, but when you start to feel the effects of your stressful, hardworking lifestyle, be sure to listen very carefully to your body. When symptoms start to appear seek the heart of the matter. Now, Kylene has all the warm feelings for the medical community. They are so good at what they’ve been trained to do, which is to save your life when you are in an emergency situation, but they’re not really trained with helping you live your optimal life. 

When it comes to caring for the body, sleep is crucial for your endocrine system (hormones), your digestive system, your liver health (detoxification pathways), your immune system, etc. With those lab results she creates your own personalized protocol which includes nutrition, rest, movement, stress reduction and appropriate supplementation for nutrients or vitamins that are missing from the body and also to support systems and organs in the body that are struggling.

The negative effects of insufficient sleep are becoming more and more recognized. Whereas good sleep supports your immune system, hormones, metabolism, brain function and increases physical energy. Wow!  Please listen in for Kylene's 5 tips to you best sleep ever: 

1.  Set up a bedtime routine. Especially try to get to bed before 11pm because sleep before midnight is going to help your natural circadian rhythm.

2.  Try blue light-blocking glasses so you can block the artificial blue light which stimulates your brain when you’re watching a screen near bedtime.

3.  Lower the temperature of your room at night. This mimics the natural cooling of the Earth at night and promotes good sleep.

4.  Write down everything that’s on your mind right before bed, especially your to-do list items.

5.  Limit caffeine before noon. 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Read More