How many times have you told yourself this is going to be the year?

The year you…

Finally lose the weight

Get your energy back

Ditch the stress and make more time for self-care

Figure out what is really going on with your hormones

Reverse your autoimmune issues and manage them naturally

Or get to the bottom of your bloating and digestive struggles

…and ultimately get back to feeling like yourself again (or for the very first time).

As most people do, you probably always start the new year with the best of intentions but quickly find yourself getting lost in the chaos of everyday life.  And before you know it, the whole year has practically passed you by, and you still feel uncomfortable in your body, sick or tired all of the time.

I feel ya, I’ve fallen into this vicious cycle myself in the past.

And let me tell you, it’s not your fault if you haven’t reached your New Year’s resolutions in years past.  There is no such thing as failure, only feedback. Feedback that you need a different plan of attack.

There’s more to achieving a goal than just setting one.  

Marathon runners don’t just wake up one day and run a marathon.  They train for it. They fuel their body for it. They buy the right clothing for it.  They put energy and thought into exactly how they are going to make it to the finish line on race day.

Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

In this week’s video and blog I give you 5 tips to help you actually achieve your health goals this year, for real this time.

I have worked with hundreds of clients, and no matter what the goal might be, I have found these 5 tips to be critical for reaching the finish of any health goal.

1 – Focus on the why, not the what
Who wouldn’t want to lose a little weight, have more energy or control of their health naturally?  Those are surface goals. It’s not what’s on the outside that matters, it’s what is on the inside that will keep you motivated.

What would having more energy, control of your health and weight do for you?  How would it change your life?

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent. You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

When I trained for a marathon, sure there were days I didn’t want to get out of bed and run a ridiculous amount of miles.  And when I was in the depths of healing Hashimotos and mold illness, there were plenty of times when I wanted to throw in the towel, but reconnecting with my “why” is what kept me going, and it’s what keeps my clients going too.

2 – Clear the clutter
Distractions are everywhere and the can come in any form; food, finances, physical clutter in your home, negative people who and drain your energy, or people who convince you to do things that aren’t in your health’s best interest.

If you have to stare the cookies in the chocolate chip eye every day in the pantry, eventually they will get the best of you.

Give yourself time to set up your environment to support the pursuit of your goals.  Clear the food out of the pantry and fridge that isn’t in alignment with how you want to be eating.  Put together a budget or get your finances in order so you don’t have to worry about them, and you can focus on yourself.  Take one day and organize that hall closet, garage or other cluttered space in your home. And set some healthy boundaries for those people in your life who may not be on the same path as you – instead of gossiping over cocktails, grab a coffee or take a walk and set a time limit with a reasonable excuse as to why you need to get going.

Once the clutter is out of the way you can move forward on a clear path.

3 – Build upon your existing rituals
We all brush our teeth in the morning, or at least I hope you do.  This is a ritual, or a habit, and something that we can build upon.

Often times what feels overwhelming about going after your health goals is the idea of having to “create time” or space to workout, eat healthy, meditate, drink more water etc.  But what if you just built upon the time you’ve already carved out, the rituals or habits you already have in place?

This really helped me build a meditation practice.  I started by doing just 10-15 minutes of meditation after our evening family dog walk as part of my nightly “wind down.”  It eventually grew into 30 minutes and I yearned for it so much that I eventually implemented into my morning routine right before my workout.

Oil pulling is another great example for me.  I do it 3 mornings per week while I prepare my dog’s breakfast – tackling two things at once!  I’m all about efficiency.

Another great example that my clients really enjoy is doing their meditation in their car, in the driveway when they get home from work before entering their house.  It’s a great way to disconnect from work and be present for loved ones.

Assess your current rituals and how you can build upon them with the things that you would like to be doing for yourself to support your health.

4 – Recruit the right support and resources
It’s ok to ask for help, and don’t let your ego tell you otherwise.  Instead of spinning your wheels about what foods to eat, what exercise to engage in, which meditation to try, supplements to take or about anything else that might support your health goals, recruit the right experts and resources to be your guide.

As the old saying goes, “it takes a village to raise a child”, it can also take a team of experts or resources to help you reach your health goals.  Set yourself up for success by hiring the right experts to hold you accountable and give you the resources you need to feel your best. Your health-goals dream team might include a personal trainer, health coach, chiropractor, acupuncturist, spiritual guide or other health professional.

YOU.ARE.WORTH.IT

5 – Stop shooting in the dark
If you’ve “tried everything” when it comes to diet and exercise, yet nothing seems to work then it’s time to test instead of guess.  You are unique and therefore your diet, exercise, sleep, supplements and stress reduction needs will be too. What works for one person isn’t exactly going to work for you.

When your attempts to lose weight, increase your energy and get your health back under control aren’t working, it’s a sign that something bigger is going on beneath the surface such as hormone imbalances, liver congestion, poor nutrient absorption or fat for fuel metabolism, and your typical blood tests won’t pick up on these hidden dysfunctions.

Your results will always be lacking, no matter how many diets or workout routines you try, if you’ve got something greater going on under the hood.

So stop shooting in the dark, run some functional lab tests that will give you a bigger picture of your overall health and take a more strategic, and personalized approach to reaching your health goals this year.

Let me know how I can support you more in achieving your 2019 health goals…

Take 2 minutes to complete this survey by Jan. 17th and be entered to win 3 FREE HEALTH COACHING SESSIONS with me! ($597 value)

As the (W)holistic Health Boss, my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Here’s to you achieving your health goals this year!

(P.S. I would be thrilled to be on your team and I’m currently offering 20% off my coaching programs.  Schedule a complimentary Ideal Health & Weight Discovery Session here)

What do you think of when you hear the word “diet?”

Limited, restricted and deprived
Hungry, irritable and unsatisfied
Low energy, tired and weight loss
Short-term and rebound weight gain

Hate is a strong word, so I’ll say that I loathe the word “diet,” not for what it literally means, but because of all the negative thoughts and feelings that come along with it.

The original, simple, and my favorite definition of diet is…”the kinds of food that a person, animal or community habitually eats.”  For example, “I eat a Paleo diet.”

But the word “diet” is more widely known, referred to and defined as…”a special course of food to which one restricts oneself, either to lose weight or for medical reasons.” For example: “I’m going on a diet.”

The ways in which you relate to the word “diet” can be detrimental to your health.

Most “diet” programs fail because they focus on what NOT to eat, which can make you feel deprived and unsatisfied, leading you to eventually give in to temptations due to the lack of pleasure.  With this approach you typically lose some weight, but immediately rebound and put it right back on after you stop “dieting” or when you give in to temptations.  

Dieting can become an endless and vicious cycle – making it harder to lose weight, or keep it off each time you dive into a diet, until eventually it just doesn’t work for you anymore.

I was a serial calorie-cutter and dieter for a long time.  Back in the day, I restricted myself to 1500 calories a day (or less) and turned up my exercise intensity during the week so I could have my “cheat” meals on the weekend.  I even trained for fitness shows which required ridiculous and meticulous diets regiments, but the weight loss and results were never long-term.

Over time it got harder and harder to maintain my weight, even with calorie restriction.

Most of my clients have had a similar experience, trying diet after diet with little to no success or only getting short-term results.  They’ve counted endless calories, dabbled in the Whole30, Atkins, Paleo, Keto, you name it.

Aside from the well known yo-yo dieting struggles and side effects, there’s a lot more going on under the hood when you’re dieting that can be detrimental to your long term health.

In this week’s video and blog, I share with you 4 reasons why dieting is detrimental to your long-term health and weight, and how to find the right diet for you.

No one ever really talks about the long-term results or side effects of dieting.  All you ever see in diet product marketing campaigns and in the media are sexy slogans such as “lose 7 pounds in 7 days.”

What happens after 7 days?

Or a better question might be, “what is really happening to your body during those 7 days?”

Let’s explore 4 things that are happening to your body when dieting, which could be detrimental to your long-term health and weight.

#1 – Increased Cortisol Output
Drastic or abrupt changes in your diet, such as calorie restriction, can really stress the body out.  Cortisol is the hormone released when we encounter any type of physical, emotional or environmental stress.  An increase in cortisol output is directly related to fat accumulation around the midsection (that “spare tire” effect), and it can block progesterone leading to estrogen dominance and weight gain.  Prolonged increases in cortisol output can lead to adrenal dysfunction resulting in chronic fatigue, thyroid imbalances, depression, anxiety, poor sleep and a slew of other health issues.

#2- Reduced Thyroid Function
A study published by the American Journal of Physiology-Endocrinology and Metabolism showed a 50% reduction of thyroid hormone T4 and 25% reduction of thyroid hormone T3 into cells with overweight individuals who were dieting, resulting Intracellular Hypothyroidism.  The thyroid rules our metabolism and ability to lose weight. The findings of this study show just out counterproductive and detrimental “dieting” can be to long-term health and weight. Not only can dieting reduce thyroid function while you’re on a diet, but its negative impact on thyroid function can take weeks, months or even years to reverse, especially if you’ve been yo-yo dieter.  I often wonder how much of a role my previous dieting played in my Hypothyroidism and Hashimoto’s diagnosis.

#3- Lowered Testosterone
Testosterone plays a vital role in building and maintaining muscle mass, and therefore weight maintenance.  The more muscle you have, the higher your resting metabolic rate is and the easier it is to keep the fat off.  Some studies have shown how long-term calorie restriction has lowered testosterone in men, even when adequate nutrition is in place.  This puts women at even more of a disadvantage when dieting considering the already lower levels of testosterone levels (in comparison to men) making muscle building or maintenance, and therefore fat loss, more of a challenge.

#4 – Psycho-Social Impacts
What’s the first thing you fear before going on a diet?  FOMO! Fear of missing out! You think about all the happy hour invites you’ll have to dodge, the social gatherings you’ll miss and the dates nights you’ll postpone until after your diet.  But you probably don’t know just how important those social engagements are to your health. Laughing, hugging, physical touch and socializing releases a hormone called Oxytocin. This “love”, or “cuddle”, hormone is also a powerful anti-stress hormone that lowers cortisol, blood pressure, and the fear response.  It also increases feelings of trust, empathy and positive thinking, which prevent anxiety and depression.

Dieting might seem like a good idea in the moment when you just need to lose 5 or 10 pounds, but stop and think about how hard it will be later to lose the weight or the what health issues you might run into in the future as a side effect.

It’s time to shift your focus onto what diet is right for you- one that you can habitually eat, it’s realistic, sustainable and produces long-term results.

First, find the foods that give you the most energy. Those are the ones to focus on.  You can do this by tapping into your body’s own intelligence to understand which foods are right for you.

How do you know when a food is right for you body?

When you eat foods that are right for your body, you will feel more motivated, uplifted, positive and able to make supportive choices for yourself which are in alignment with your health goals rather than destructive ones.  Your energy will be even and you should be able to go 3-5 hours without feeling hungry or needing to snack.

When you tap into this natural intuition around food that your body holds, it makes it much easier to naturally choose foods that lift you up and support your ideal health, and weight.

Keep in mind, there is a difference between eating “healthy” and eating right for your body.  Eating right for your body will include healthy foods, but not all healthy foods are right for your body.

So don’t be fooled because a food appears apparently healthy or because you’ve heard or read somewhere that it is.  Tune into your body and find the truth.

If you want to get your hands on the right lab tests and resources to understand what food is right for your body, to test and not guess, simply schedule a complimentary Ideal Health & Weight Discovery Session with me today here!

Food isn’t the boss of me anymore!

Food used to basically rule my life in so many ways, but it doesn’t anymore and I want to fill you in on my secret as to why, so you can find your food freedom too.

First, let me rewind for a minute and tell you where this all started…

In 2001 I went off to college, pursuing a career in Sport Psychology.  About halfway through my undergraduate I decided the Athletic Trainer to Sport Psychology route wasn’t for me, so I changed my major to an emphasis in fitness, nutrition and I landed my first job as a personal trainer right after graduating.

All throughout college, everything I learned about health centered around diet and exercise.  And even to this day the old paradigm of calories in versus calories out is still considered the equation for weight loss and good health.

I was also taught how eating small meals every two hours fueled the body and fat loss, and how many servings of each food group should be consumed based upon government recommended guidelines (aka the food guide pyramid now known as My Plate).

So as a personal trainer straight out of college, of course I thought I knew all there was to know about diet, exercise, weight loss and health, and I followed what I had been taught.

And all of a sudden food became the boss of me.

I planned my personal training client schedule around having to eat every two hours, not just because I thought it was what I was supposed to be doing but also because I found myself hungry every two hours.  If I didn’t eat on time I would become hangry.

As a result, my whole life started to revolve around food preparation.  I spent hours going to the grocery store, cooking meals for the week, and portioning out my meals and snacks for the week on Sundays.  I basically would devote almost half the weekend to food prep.

It was exhausting, monotonous and time consuming, to say the least.

Fast forward to about 7 years after college.  I was still personal training but had moved into a career in the corporate wellness field. Food was still the boss of me and I started to develop some health issues such as fatigue, headaches and worsening allergies which lead me to do some research about holistic (aka functional) health practices.

I became a Functional Diagnostic Nutrition Practitioner and started to learn more about what was going on with my body.

I discovered that my tenacious hunger every two hours was partially because I had:

• Adrenal/cortisol hormone dysfunction
• Blood sugar imbalances
• Various nutrient deficiencies
• And bacteria and yeast overgrowth in my gut, causing cravings and inflammation

But my hunger was mostly due to the fact that I wasn’t eating the right foods for my body, which in turn contributed to not only being hungry all the time, but also all of the health issues I was experiencing.

In this week’s video and blog, I share a recent Facebook Live video I did with more info about how food was the boss of me, why it’s not anymore and what you can do to find your food freedom, too!

A Metabolic Typing test was one of the initial tests that put me on the path to figuring out what foods were right for my body (and it’s one that I have all of my clients do, too).  This test showed me what types of food and what combinations of foods would support my body best.

Prior to the test, boneless skinless chicken breast was a staple in my diet, but as it turned out that’s not an ideal protein source for me.  I do better with dark meat such as chicken thighs. I was also eating fruit and foods higher carbs quite frequently, but the test revealed that my body would perform better on a higher protein/fat and lower carb diet.

This bit of knowledge was life changing and I immediately felt more satisfied and energized from eating the right foods for my body.  

Upon changing my diet, I started to regain control. I could go 3-5 hours, or more, without feeling hungry and as a result I gained back time in my life by not having to food prep so much!  All was well in my world with food.

Fast forward again to about 2 years ago.

I was diagnosed with Hashimoto’s (an autoimmune thyroid disorder) in the fall of 2016, and food resumed its role as the boss for a little while, but for a whole different reason.  

Various food sensitivity tests showed certain foods were fueling the inflammatory fire in my body and aggravating the autoimmune response.

This time I made a choice and let food resume it’s boss role because I wanted to heal Hashimoto’s naturally, which meant abiding by a more restrictive diet for a while.

I still ate according to my Metabolic Type (high protein/fat and low carb) to keep my blood sugar and energy balanced, but I also cut out a number of inflammatory foods to give my body the break and space it needed to heal.

For over 6 months, I strictly practiced a modified Autoimmune Paleo diet (AIP) and food ruled my life once more – I had to plan ahead, learn a new way of cooking and eating, and I had to be more conscious about my food choices.  It felt like I was thinking about food all the time again.

Eventually eating a modified AIP diet became a no brainer once I got pass the learning curve. It was just something I did.  I didn’t have to think much about it and my health was being restored as a result.

Once my Hashimoto’s was in remission and my hormones were back in balance, I set out to find true food freedom once again, and this time in a whole new way.

Over the last 4 months I’ve been playing with a modified keto-style diet, one higher in fat with moderate protein and lower in carbs, and it has been so freeing!

A word of caution here before I move on.

A keto-style diet is NOT for everyone.  If you have underlying hormone imbalances, sleep disturbances or other health issues, going keto could make it worse. So make sure to run some functional lab test such as a cortisol, melatonin and complete sex hormone profile for insights about your circadian rhythm, thyroid and overall hormone balance before drastically changing your eating habits.

Before going keto, I made sure my hormones, energy and sleep were in check.

Eating a higher fat and lower carb diet has unleashed a food freedom that I’ve never experienced before.  Food doesn’t even matter to me really anymore. I don’t think about it all the time as I used to.

Although I had found a level of freedom with food before, it still would take over my mind at times.  I always would wonder about what my next meal would be. I would pack snacks when I traveled for fear of going hungry or not having options.

Now that my body is fat adapted (meaning it burns fat as its primary fuel source instead of being reliant on carbs and protein) as a result of eating a keto-style diet, I always have the energy I need.  I can go for longer periods of time without eating or feeling hungry, making food less of a priority.

I’m also more confident about finding foods to fit my needs in almost any situation by simply focusing on high fat choices – a meal can be as simple as eating an avocado or a fatty cut of steak (no sides needed that might be full of inflammatory effects or carbs that cause crashes in my blood sugar and energy).

This might sound boring to you, but I’m a foodie at heart so trust me, it’s not.  I’ve eaten some of the most glorious meals recently.

My path to food freedom may not be the same for you.  You are unique and, therefore, your food needs will be, too.  But I can tell you that there is a difference between eating healthy and eating right for your body.  Eating right for your body will include healthy foods but not every healthy food is right for your body.

Case in point, white meat chicken is healthy but it wasn’t right for my body.

Moral of the story is… don’t let food be the boss of you and test don’t guess.

With a little investigation, you too can figure out what foods are right for your body so it can function at its potential – freeing you from hunger and the obsession so you can live your life to the fullest!

If you want to get your hands on the right lab tests and resources to find your food freedom, simply schedule a complimentary Ideal Health & Weight Discovery Session with me today here!