Category: Health & Fitness

EMPOWER NOT TOWER: The Tortoise Doesn’t Care About the Hare… Be Like The Tortoise

Published on by The April DiariesLeave a comment

When I get tangled in a hurdle of anxiety, after tripping and ultimately tumbling around on the track, (metaphorically speaking — I’m a former three-season runner, remember?); moreover, it’s lonely being an entrepreneur. My dear boyfriend Mark reminded me that “success doesn’t come easily,” to which he is absolutely right. Since the new year began, I became a certified nutritionist and I am building my business from the ground up, not just getting discovered by a coaching program. I also became a radio talk show host to a show that has now become a network. Did I mention I’m basically the next “Selena & Chef” and Julia Child? Yeah, I can’t believe it, either but here I am. It took 26 years and only 3 years out of college (post-pandemic) but I’m finally at peace with where I choose to be in my career. I always knew, somehow, someway, I’d be in the entertainment industry and patch my relationship with food.

We all know the story of the Tortoise and the Hare. The Tortoise wins the race in the end. The Hare is just straight-up arrogant and clouded by its own stupidity. No, this story is not why I became a three-season runner. I bring up this story to remind all of you out there who may feel like you are ostensibly behind in life. You’re not. Some people “get there” quicker than others. But you needn’t compare yourself to them, especially the hares of the world. I’ve known plenty of hares. These “hares” are equivalent to Hailey Bieber and Kylie Jenner. If you haven’t read that post, click here. In the end, they will be always be fans and wannabes.

In retrospect, it took me since 7th grade to be able to be rewarded ” 2015 Catholic Conference All-Star” in my senior year of high school. I’m grateful to be where I am, and I need not rush through life, otherwise I just miss everything and the beauty of it all. And sometimes, the beauty comes from suffering. What do/did we learn? What can we take from those experiences? I’m a very firm believer that everything happens for a reason. In the moment you are kind of like, “WTF!?” However, we must abandon the desire for perfection and see through the eyes of forgiveness and of love. After all, Saint Maximilian Mary Kolbe once said, “love alone creates.” And with that said, I would like to share a prayer with all of you that has certainly helped me:

“St. Maximilian, amidst the hate and lonely misery of Auschwitz, you brought love into the lives of fellow captives, and sowed the seeds of hope amidst despair.  You bore witness to the world, by word and deed, that only ‘Love alone creates.’

Help me to become more like yourself.  With you and Mary and the Church, may I proclaim that only ‘Love alone creates.’  To the hungry and oppressed, the naked and homeless, the scorned and hated, the lonely and despairing, may I proclaim the power of Christ’s love, which endures forever and ever.  Amen.”

I write this as I watch Julie & Julia, based on two true stories at once. Amy Adams’ character says in the beginning, “you’re not a writer unless you’re published” and that made me sad. For those of you who haven’t seen the movie, 1) it’s great 2) Amy Adams’ character is struggling as she sits in a cubicle catering to the emotional needs of those affected by the 9/11 attacks. She then gets the idea to start a blog about cooking almost everything in Julia Child’s cookbook. Slow and steady, as she approaches the age of 30, her blog is a huge success.

P.S. if you are looking for low-carb or diabetic-friendly recipes, check out my cookbook here.

IN THE MEDIA: https://www.valleybreeze.com/news/after-near-death-experience-federico-launches-cookbook-talk-shows/article_e5b27d94-aba6-11ed-8519-b7e454c72e2c.html

MORE LIKE THIS: Beware the Sides of March | I’ve Seen Both Sides Now, Confessions of a Diabetic: Healthcare Is A Human Right, EMPOWER NOT TOWER: “Go big or go home?” Is it really worth sucking on bone marrow?, Confessions Can Help | Women’s History Month

BLOG-MAS TUESDAY: 10 Habits You Can Start Before 2023!

Published on by The April DiariesLeave a comment

This is the last Blog-mas Tuesday until next year, and this year I can honestly say I’ve been successful and consistent with it. I think those are the two words for 2023: success and consistency. Hey, consistency leads to success and vice-versa! Who would’ve thought!?

I write this at 5:30 a.m. because I woke up (earlier) from strange dreams. One portion of it was a childhood friend of mine moving away to Virginia to be with her fiancee and her 21 chihuahuas. 🫣

The night before that, I had a dream that people in my life hated me. What was worse is that I wasn’t easy on myself afterwards, nonetheless my poor mother who always has to hear about my weirdness (in both good and bad ways 😂).

I think this is the universe trying to tell me something, though. I could analyze a dream all I want and resultantly drive myself crazy, OR I could just give it to the hands of the universe.

P.S., did you know, when you talk, your voice activates a star in the universe? It’s a strange AF concept, I know, or you could interpret it as a chance to speak goodness into the universe.

Moreover, this is one of the habits you can do for yourself in 2023, or by all means, START NOW!!!

If you start now, you will gain momentum for the new year ahead. “New Years Resolutions” are kind of BS, so why not make them revolutionary!? There’s a thought.

Some habits I’m personally including are the following:

  1. Walking 6,000+ steps a day
  2. Not drinking coffee
  3. Consistently making breakfast
  4. Including macronutrients in every meal
  5. 5-10 minutes of quiet time, sans phone
  6. 8-6-9 manifestation method
  7. Going to yoga every Tuesday night
  8. Drinking a glass of water right after I wake up
  9. Going live on Instagram until it doesn’t scare you anymore
  10. Meditation

These are some ideas… what can you adopt or reframe to match your routine?

xoxo,

April 💕

What To Eat For GERD And Esophageal Motility Issues

Published on by The April DiariesLeave a comment

I seriously love it when people ask me to read up on what to eat for their specific health concerns. The other day, my best friend asked me what to eat specifically for GERD and esophageal motility issues. So, I had a thought: what if I did somewhat of an “advice column” on specific health conditions? How fun would that be? And helpful to the public?

First of all, GERD is short for gastroesophageal reflux disease, a chronic acid reflux disorder. In a recent review by Ekta Gupta, M.B.B.S., M.D., a gastroenterologist with Johns Hopkins Medicine, the most common foods that cause heartburn (a symptom of acid reflux and GERD) include but are not limited to fried foods, pizza, processed snacks, potato chips, tomato sauce, citrus, and bacon.

According to Healthline.com, the foods one should eat include ginger, vegetables, oatmeal, melons, bananas, apples, pears, lean meats (i.e., chicken, fish, and turkey — NOT fried), nuts, avocado, and olive oil. (May I just add that ginger is PERFECT for digestion and overall gut health, even if it’s a Ginger Tea.)

Cedars Sinai is another brilliant source to which you can access the soft food diet, if need be. But please, do consult your doctor and/or dietitian before making drastic changes.

***If you have any topics you’d like me to cover, please email me at aprilfedericonutrition@gmail.com

How To Make It Through A Cleanse With Ease

Published on by The April DiariesLeave a comment

Cleansing requires a lot of motivation in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification. In order to make sure that your desire to achieve your goal and your motivation to cleanse you should follow the steps mentioned below in order to overcome all the challenges that you might face:

  • Many women tend to complain that if they shop with an empty stomach they tend to eat a lot more than they actually need. Hence people who are planning to cleanse their body through the process of detoxification should buy all their groceries and other household items before they start off with their cleansing journey.
  • Every individual should come up with a schedule that highlights all the major events that are coming up. This will ensure that your process of cleansing and detoxification does not overlap or clash with the dates when you have a family gathering or event to attend.
  • In order to accomplish any goal, it is very important to have a clear set of guidelines that you should follow. It is better to plan out your guidelines and follow them rigorously. Always keep them in front of you so that you are reminded of them again and again. It will help you remain focused and determined to cleanse your body with ease.
  • Many people believe that they tend to follow their diet charts and plans if they have a company that also wants to follow the same steps. Hence it is better to find out friends from within your social circle who actively take part in such activities. It will not only give you company but see them doing the same activity would make sure feel motivated. Motivated partners or motivated groups or social circles ensure that you stay motivated as well.
  • All the vegetables and fruits that you love should be incorporated in your diet as the will help you get rid of the idea that you are not eating all the other food items that you love. It is a psychological fact that if your taste buds taste the item that you love, it sends a very positive signal and message to your brain.
  • If you are visiting your friends and family members during your cleanse journey or even before you start it, it is better to share your plans with them. They will point out all the positive aspects linked with cleansing hence you will feel more motivated to achieve your goal.  It will also ensure that you are not forced by your family or friends to eat something that goes against your diet chart or cleansing schedule. They will make sure that they respect your decision and help you achieve what you want to achieve.

Once you are on the road to success, make sure that you pen down all your memories and parts linked to the cleansing journey. It will help you relive all the moments again in future when you want to. Moreover, in future, if you plan to start the cleansing journey again it will help you to stay motivated and complete your struggle. The memories can also be shared with friends and family members, as you would be inspirational sources for them to start and achieve something out of the cleansing of their body. People tend to believe individuals who talk about results rather than other aspects that are not backed up by proofs. 

Gut Health Healing Intensive: Gut-Healthy Smoothies

Published on by The April DiariesLeave a comment

If you have a high speed blender, add all of the ingredients in the order they are listed (WITHOUT the ice). Blend until smooth. If you want your smoothie to be colder, add ice cubes, then blend.If you DO NOT have a high speed blender, add the almond milk, banana, apples, and dates to the blender. Blend until smooth. Feel free to add a few more tablespoons of almond milk to get the mixture going, if needed. Then add pumpkin seeds, hemp protein, and spices to the mixture and blend well. If you would like your smoothie to be colder, add ice cubes and blend well. For each smoothie, simply blend all of the ingredients in a high-speed blender or normal stand-up blender. Feel free to add water to reach your desired thickness.Use organic produce whenever possible. Each smoothie recipe serves two people or may be used as a substitute for one large meal.Protein is important in the morning. You can add extra protein to any smoothie by including a scoop of your favorite protein powder. Try hemp protein by Nutiva, Rockin’ Wellness, Sunwarrior or pea protein. You can also use 3tablespoons of hemp seeds. Make your smoothie colder by adding 3 to 5 ice cubes. Looking for a few ideas to add to your smoothie? Add in a teaspoon of any one of the following:

  • hemp seeds
  • flax seeds
  • chia seeds
  • spirulina
  • bee pollen
  • unsweetened shredded coconut
  • raw cacao powder
  • raw honey
  • stevia
  • superfoods (maca, lucuma, wheatgrass powder)
  • matcha powder
  • detox greens: dandelion, parsley, cilantro, radish
  • sprouts of any kind
  • camu camu for vitamin C
  • protein powder
  • goji berries, currants, dates(limit if weight loss is desired)

Once again, if you haven’t read Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores) or Gut Health Healing Intensive: Foods That Support The Gut (For The Vegan Diet) please do! Also, if you are vegan, feel free to opt out out of any of these ingredients as you see fit.

Also, feel free to hashtag #GutHealthIntensiveWithApril on Instagram or Twitter because I’d LOVE to see your progress and your journey!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Gut Health Healing Intensive: Foods That Support The Gut (For The Vegan Diet)

Published on by The April Diaries1 Comment

I am VERY excited to be launching this Gut Health Healing Intensive! In case you missed the post Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores) I suggest you check that out. But again, it’s up to you which one you’d like to try. This one is especially made for the vegan diet.

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability. Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores)

Published on by The April Diaries2 Comments

Morning, morning, morning! 💛

I am VERY excited to be launching this Gut Health Healing Intensive! (Don’t worry, there will be a separate post just for my vegan friends! But it’s up to you which one you’d like to try!)

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability.Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)
  7. Ghee

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

Ways That We Can Slow Our Brains Down In A Fast-Paced Society | The Process

Published on by The April Diaries1 Comment

Mindfulness is key, and it’s been prevalent for quite some time now that the world has succumbed to basically the speed of light. We are always looking at social media right when we wake up, just in case we missed the latest gossip on people we don’t even know personally (e.g., celebrities). It’s so easy to then go from one thing to the next. Although it’s been proven that we have over a billion thoughts a day, it’s important to think about ourselves — what do we need to live and be throughout the day? Notice how I did not use the word “survive.”

Slow mornings are very important, even for our gut health. It’s like I keep telling you guys on YouTube and the podcast, your gut is second to the brain. (Also there’s exciting news I’m going to share with you folx very, very soon and I’m stoked!) I will admit, and I’m using myself as an example here, that I got a little too excited about this news, and my brain just went from “ooh!” to “what if I did this!?” to “I can’t wait to see the results of this!”

It’s perfectly okay to get excited about something, just as long as you’re taking the time to enjoy the process. I remember in eighth grade, there was this game that was quite literally called “the game.” (You’re probably thinking, “damn it, April! You made me lose the game!”) Now that I’m older and more mindful and intuitive, I kind of compare “the game” to “the process.”

According to Merriam-Webster, one definition of “process” is as follows:  a natural phenomenon marked by gradual changes that lead toward a particular result.

We often see on motivational social media posts (as opposed to memes), that say “trust the process.” I’ve been seeing those so much recently, which I think is my own personal sign to not think about the process and how fast you’re going to get from point A to Z. You will have a set masterplan, (refer to my last blog post for my 4 C’s Methodology) and you will co-create and trust the universe and/or God to do the rest. This is the process.

Moreover, here are a couple of ways to slow down your mind:

1) journal

2) EFT tapping

3) affirm to yourself “there’s no need to rush.”

4) drink some tea or lemon water

5) make a list

6) exercise (yoga especially helps)

7) read a book that isn’t educational (and not from Audible — as much as I love it!!)

8) deep breathing

9) meditation

10) do something artsy

xoxo,

April 💕

CHRONIC DIARIES: Dealing With Trauma

Published on by The April DiariesLeave a comment

I hold a lot of trauma, and it stems from past romantic relationships, toxic friendships, family members, bullies, and even public school teachers.

Trauma can often make you wonder if you were made to live a good life. Spoiler alert: you are made to live a good life, regardless of what you’ve been through. I was on a coaching call with my friend Katarina this morning, and I had basically summed up my entire life story, which at this point if it were a memoir, it’d be titled 180 Degrees because of how many “180’s” I’ve taken in my 26 years of life. She told me I was a fantastic storyteller and I believed her. I am a good storyteller, and I know I can write one, too.

An example of a “180” is transferring colleges. I knew I was unhappy at my previous college for the longest time and I stayed for my friends and my best friend. That is, until I went through what I wrote in my most popular blog post. Some of the trauma I went through there was 1) my ex boyfriend, who made me lose my ability to trust men altogether. 2) I was constantly being talked down to by adults, except for the ones who actually believed in me. I felt like I couldn’t be me.

Another example of a “180” that barely talk about is me transferring high schools. I transferred high schools because I was severely mocked and bullied. Don’t even get me started on my volleyball “team.” Then I got the miraculous call on January 3, 2012, that I’d be starting at my private high school on January 19. I’d be lying if I said I didn’t produce fear-induced tears the night before. But I did because I was scared I was in to be bullied relentlessly once again. There were times where I felt/was mocked, but I said to myself, “this behavior was at [insert town here]. I know how to handle it now.”

It’s a matter of saying, “this isn’t working, I’m going after what I deserve.”

I’m not here to rant, I only provided examples without going into the nitty-gritty details of what exactly I went through. And yes, I will put this all into a memoir someday. In fact, I might just put some of it into my podcast. #PodcastTuesdays

As I write this, I can’t help but wonder, “what/who can you actually make peace with?” I remember writing Coming to Peace With Your Past|A Decade in Review. I realize now that post barely covered the bare minimum of what I went through in a single decade. But as I wrote that sentence, I can’t help but realize now, being hard on yourself is a trauma response. But here’s the thing: I’m already taking steps to a better life, and I have been since I was 15. So, I’m continuing to do it, and I will do it to the better of my ability.

There is no shame in being vulnerable. And there is certainly no shame in being honest. I allow the space between where I am and where I want to be to inspire me, rather than terrify me. This was something I had written the day I had started this blog and I’m still in awe of how much it’s grown.

RELATED BLOG POSTS: CHRONIC DIARIES: How I Manage My Anxiety Day-to-Day; Confessions of a Diabetic: Healthcare Is A Human Right; Confessions Of A Diabetic: I’m Happier Than I’ve Ever Been Since My Diagnosis