Eat This/Not That

Ok, if it were that easy we wouldn’t be here. Since we are all different, we get to find out what works for each of us. I want to stress that attempting everyting at once is setting yourself up for failure. Start your journey with the end in mind. You're going to get there!

Each week you can add 1-3 new ideas into your program. You are creating new habits and that takes time. Believe it or not, it took you a long time to get here and it will take time to get back. This week we will focus on food awareness and that is only 1 part to healing.

Be aware of what you are eating. Take pictures or write it down. You cannot correct your eating habits if you do not acknowledge them. The week that you begin doing this, don’t concern yourself with what you are eating. Concern yourself with admitting to it.

Once you are comfortable recording your snacks and meals, start something new Like making sure you are eating Breakfast, Lunch and Dinner.
Eat every 3 -5 hours
Eat 1 serving of fruit at Breakfast
Add veggies to lunch
Drink water before giving in to a craving
Learn how to make a smoothie
Want to learn more? Have some tips to share? Join our Face Book Group.

Building your Team

 Massage Therapist


We often overlook this health benefit as a self indulgent pleasure and It is both. Just because you enjoy it does not negate the benefit to your health.
Massage Therapy not only provides a necessary relaxation benefit, as tension is worked out through your muscles and joints, the lymph system is drained of toxins that may be keeping you in pain.  Massage therapy involves the pressing, rubbing, and manipulating of muscles and other soft tissues of the body by a massage therapist. Massage therapy can be used to improve both physical and emotional well-being, and is commonly referred to as “bodywork” when used in alternative medicine. There are various massage techniques available, including Swedish massage, sports massage, deep tissue massage, and trigger massage. Other types of massage may be administered to specific parts of the body. For instance, an Indian head massage focuses on alleviating stress from the head and neck region, and a prenatal massage helps relax sore spots which may result from pregnancy.  I prefer deep tissue, however, you should talk to your massage therapist and discuss exactly what you want to get out of the massage. You may want to start with something small and work into a deeper method. Some Doctors will prescribe this therapy and even have a massage therapist on staff. While we would all like to have them weekly, once a month is ideal as part of your healing plan. 

                                 

Reflexology

Reflexology, also known as Zone Therapy, is a treatment based on the principle that there are pressure points on different areas of the body that correspond to every part, gland, and organ. A practitioner performs specific manipulations, mainly using the thumb, to unblock the energy channels. The idea is that with proper energy flow, the body has the ability to heal itself, physically and emotionally. 
The body is divided into ten equal vertical zones, and the different areas of your feet, hands, and ears provide a map of the corresponding body organs. Applying pressure to these reflex points allows movement of energy, blood, and nutrients to flow along the nerve channels to stimulate and restore balance in the body. The zones are similar to the meridians used in Traditional Chinese Medicine, and many consider reflexology to be a needleless form of acupuncture. Reflexology sessions typically last 30 to 60 minutes depending on an individual’s needs.
 Some things to consider while choosing your professional.

*Make sure this is a professional who has become certified and understands the anatomy and Your needs
*You won’t want a “talker” this is a time for silence and healing
*This is about you. If you are most comfortable with a woman, that is who you should hire.
*Consider the investment- ask for gift cards from family for gift ideas, ask Doctor for a referral
*Location


Ready to become your own Hero?

When was the last time you received the personal attention you deserve and talked with someone about your health? Schedule a Strategy Session with me today.


To learn more about me and How to become Healthier without feeling deprived, Checkout my website.

Your Doctor Wants You Well

Something most people don’t tell you is that your doctor really wants you to get better. Certainly there are  unethical people in every profession, but you can believe that your doctor will gain more patients, make more money, gain popularity and become a greater success when his/her patients are bragging about them.  Align yourself with a Rheumatologist that wants to be on your Team. This might take some research and meeting with several professionals to find the right one.  Ask for a meeting with your Doctor and take a list of questions.  Below is a list of things to think about when deciding on who you intend to hire:
1- Who does the talking - Your Dr will be asking questions and LISTENING to your answers. 
2- When you ask questions, your Dr will listen to you and take time to be sure you have been heard and your questions answered clearly.
3- Do you like the Staff
4- Is the location easily accessible to you
5- Do you feel Rushed? You’ve been waiting for this visit, breathe and ask your questions-make sure you understand the answers
6- Are you comfortable without feeling dominated or judged- you must be treated as a Partner
7- Do you like your Dr’s personality? You may be spending many years with this person. 
8- Is he an Ass? ‘Cause we don’t like asses. 
9-Prepare for each visit by researching advances and new ideas- ask your Dr for suggestions or opinions on new medications, foods, supplements. You are not seeking status quo.  You are looking for ways to Heal. 
10- Take note immediately of  side effects regarding medications- Journal your experience. 
11- When prescribed a new medication
 *What are side effects
 *Do I start it immediately
 *Will it work with my supplements -list them
 *Can I stop it suddenly
 *How long before I notice a difference
 *Do you have samples
*How do I take it- always or as needed - with food or without, etc. If you forget a question or the answer, ask your Pharmacist- she is also one of your Avengers

When your Doctor understands that they are not in this on their own and that you are a patient who takes control and responsibility of your health, They will appreciate being on your Team and will include you in the process.  Your Body is Your Business. Hire the right professionals.
To quote Dr, Phil:
"This is your canoe and you will have to paddle it."
Steer clear of the rapids.

Ready to become your own Hero?


When was the last time you received the personal attention you deserve and talked with someone about your health? Schedule a Strategy Session with me today.


To learn more about me and How to become Healthier without feeling deprived, Checkout my website.

Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More

With a diagnosis of Rheumatoid Arthritis - Now often referred to as Rheumatoid Disease- I struggled for years wondering "why". When I (finally) decided to take control of my own Health. I left nothing to chance. 
All along my journey, I never stopped seeing my Doctor even though I kept searching until I found the right one for me. I researched medications and side effects and brought my list of questions and suggestions to my appointments.  A good doctor will not be afraid of your questions and mine actually seemed to appreciate that I was taking an active role in my recovery. I told him my plan to put this in remission and even reverse it. He said it was possible to put it in remission through proper medication and all I heard was “possible”. I found new drugs on the horizon and asked about each one’s pro’s and cons. We discussed and together came up with action plans. I always felt heard and that he wanted me to be well as much as I did. With a medical plan in place, I added others to my team; A massage therapist, a health coach, an accupuncturist, a meditation instructor, a chiropractor and more.  You may now be thinking that you don’t have the time and money to incorporate all this into your days and that’s true. I didn’t employ them all at once and when you learn some of the techniques, you can do them on your own. I used an accupuncturist for about a 12 week period and didn’t need to go back. It helped for some muscle pain I was having. I went to a chiropractor for about 2 years and now see him a couple times a year. Massage is about 6 times a year and so on. Try them out and do some work on your own. I recommend 1 thing at a time so that you don’t get overwhelmed and you can pinpoint what is working and what does not serve.

Remember, that this is YOUR PROBLEM. It’s up to you to listen to your mind, body and spirit and assemble your own team of Heroes.
Take advantage of properly researched (by you) medications- know their duties, limits and side effects. While these meds are working, take this time to start a healthy lifestyle with a plan to eliminate those medications one by one. Share this plan with your team and get going. 


Ready to become your own Hero?

When was the last time you received the personal attention you deserve and talked with someone about your health? Schedule a Strategy Session with me today.


To learn more about me and How to become Healthier without feeling deprived, Checkout my website.

I once took the role of Passenger when it came to my own health. Making decisions was difficult and I let others do the work for me because It seemed easier than assuming command. I wan't sure what was wrong with me so I let everyone else decide. Then I changed...

When I changed my way of looking at my problem, my future changed.
I stopped being a patient who was passively seeking answers, letting people who didn’t know anything about me tell me what to do. I actually liked hearing that there wasn’t anything I could do; that “this was irreversible, yes, you can drink coffee, there are no studies that prove your diet will make any difference. We’ll start with this medication and move on to the next. Exercise is good for you,but it won’t reverse the RA…” This was good news to me. It was permission not to do anything except take medication. And guess what happened. I got worse. The day I decided to look for my own answers was the day I began to get well. I knew in my soul that what I was eating was bad for me. I did not need a medical professional to tell me that. I read many books on how to heal. (Internet? Not available at that time. Although I was beginning to hear about email:-) So Many diets. I also began a spiritual journey and introduced myself to a new world of beliefs and healing ideas. I learned new words,Studies and phrases like Holistic-Meditation-Psychic Healing-Food Combining-Auyervada-Vegan-Okinawa-Mediteranian and the list keeps growing. I tried all of them and would sometimes see improvement and sometimes feel like a sucker. I learned a lot and one of the important things I learned is that what works for one person does not work for everyone. And I’m grateful that I was able to experiment with all these techniques, because if something worked, I was ahead and if it didn’t, I was only out the price of a book because I was always (not really) eating real food. I didn’t try things that were going to hurt me if I failed. The copper bracelets and the magnets didn’t work for me, but I knew they wouldn’t harm me either. So for myself, I learned what wouldn’t work and that was also a successful experiment. I did not try everything because, there are times when my intuition led me away from sharks (cartilage) trying to scam the hopelessly sick out of their money and I did indeed get sucked into some pretty stupid ideas.
If you’re desperate and in pain, sometimes, you can feel like a sucker. I never wanted to be, yet I didn’t want skepticism to keep me sick. And now that I know better, I do better.

6 questions to ask yourself when you are considering a new therapy:
If this doesn’t help, could it hurt
If this doesn’t work, am I Out of a lot of money
Am I letting a leach (literal or figurative) in my life
Do I trust the source
Why aren’t other people using this
How will I feel about this decision tomorrow

Trust yourself. You'll know what is right for your body.

You probably already know that physical activity is key to good health, but are you actually integrating movement into your daily routine? Read More

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?
Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing
Eating too much food in one sitting is hard on your body. Here’s why:

Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

5 Tips to Kick Portion Distortion
Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
Chew well to aid digestion and give your brain time to register you’re full before you overeat.
Get enough water. Often we mistake thirst for hunger.
Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

GET EVEN HEALTHIER!
Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!



Learn about my training and my unique approach to health coaching.

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Want to learn how to get healthy? schedule a 30 minute conversation now.

 

Have you noticed that supermarkets all seem to be set up the same?

 

Through the front door, to the left is the produce and toward the back is the meat section, then as you continue along the edge you’ll find the dairy and sometimes a bakery.  But what is in between? All those aisles is where many people spend most of their time…and money.  

 

This is where many people sabotage their healthy eating goals. This is where you’ll need to use your detective Skills. To navigate your way through these seductive aisles, you MUST become a Label Reader.

Read the ingredients on every label. It takes time at first and I see them in the Pharmacy watching me. Glancing down the other end of the aisle the butcher keeps an eye on me.  How long does it take to choose a soy sauce? I look for labels that identify foods that I recognize.  When I see phrases like “ natural flavorings, artificial flavor, caramel color, any dye with a #, partially hydrogenated, enriched, fructose, …ose, corn syrup. There are many times when I’ve been discouraged with poor ingredients on a label and have been inspired to research and create my own. After reading the ingredients on my favorite almond milk, I decided to try my own and was so pleased with the simplicity and ease of the recipe, I’ll never buy it again.

 

Now about the edge.

There are times when I need to shop the aisles to stock up on certain pantry items, however, for the most part I only shop the perimeter. This not only speeds up each shopping trip, but surprisingly saves money. 

There is no label on a Lemon.

 

Almond Milk

1 cup raw whole almonds

3 dates

1 vanilla bean

Soak the almonds on 3 cups filtered water overnight

Drain water and rinse

Add almonds, vanilla scraped from the bean and dates to a blender with 4 cups filtered water.

Blend, Blend, Blend.

Strain through a cheese cloth and refrigerate. Store in a glass container. It will last about 10 days.

 

You could add other spices if desired- cinnamon, nutmeg, cloves.

Enjoy!

(I freeze the almond pulp and add to smoothies. No Waste)

What makes you smile? Laugh? Go giddy with glee? For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.

 

So… when was the last time you did something that makes you happy?

 

If it’s been awhile, consider this: Happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier.

 

The Magic Formula for Daily Pleasure

 

Doing one pleasurable thing per day (or more!) is the most powerful antidote for gray, boring, or stressful days. Try this:

·        Make an “I love” list. List everything that you enjoy—nothing is too small or too large. If you enjoy it, get it on the list.

·        Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend?

·        Repeat daily—or more often, as needed.

 

To get you started down the road of pleasure, give this luscious recipe a try:

 

Mango (N)ice Cream

Prep Time: 10 minutes

Serves (that's up to you:-)

 

3 cups frozen mango

1 cup coconut cream (or the fat that seperates off the whole coconut milk when refrigerated)

2 tablespoons (or a few healthy glugs) honey



Blend it up until the consistency of soft serve ice cream.

drizzle with warm raspberry puree.

Eat it like you mean it!

Go ahead and lick the bowl. yea, I saw that...

 


GET EVEN HEALTHIER!

Are you ready to live your healthiest life yet? Want to change your relationship to eating? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!





ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.



Learn more about my training and my unique approach to health coaching.





 
 
 

Join me for a Complementary Strategy Session to discuss how you can move beyond the pain!