Change your health, change your life

Take Care of Me, Take Care of You

“The greatest way to self-improvement is to contribute to others. And then through that process, realize how you can motivate yourself to make yourself better.” Joshua Rosenthal, MScEd, Integrative Nutrition

The best way I know how to live these days is to take good care of myself physically, mentally, and emotionally – lead by example living the best life I can. I can not expect others to trust me to guide them unless I live a life worth emulating

As a child, I watched adults around me using the “Do what I say and not what I do.” line on me quite often. While I was not a rebel imitating everything they did, I did learn mistrust very early on. But I also learned that I have to live what I teach.

So where do we go from here? How do we change our ingrained beliefs and habits? Society has been brainwashing us our whole lives with mass media and marketing, repetitive advertising and misleading information. We have to stop living a sedentary life – and not I”m not just talking about exercise – and take responsibility for our physical, mental and spiritual health.

Despite the advancements in science and technology, we are more confused than ever before about what health means. The definition of a healthy diet has changed so many times that i is almost impossible to know where to start. There are literally hundreds of dietary theories, some of which are more popular than ever regardless of the long-term studies that prove it is not helping us lose weight or get off pain medications or eradicate food-caused diseases.

In order to make a difference in our own lives and those we care about, we must do the research, do the work and then benefit from the miraculous results that will soon follow. While there are basic tenets we should all follow – eat plenty of greens, vegetables, fruits, beans, nuts/seeds and avoid processed foods and overindulgence in nutrients-poor options, we also need to look at our own personal nutritional and emotional needs. Food is personal and controversial. That doesn’t mean we can’t fight the peer and societal pressure that has become the norm.

I choose to eat plant-based because eating foods with the most nutrient density has eliminated lifetime health issues as well as adult weight gain. I no longer suffer pain and misery and anxiety. But that is just the beginning for me and for my clients. I teach others how to find what works for them because I have learned through my personal experience and education and research what works and how to guide others to be their best self through health.


What Really Matters

Most of the time people know what to do, but they’re not doing it.

How badly do you want to change your health, lose weight, get rid of inflammation and pain, and/or fight a chronic disease and prescription medication?

We all know that greens, vegetables, beans and berries are good for us. However, we get mislead, misinformed, marketed to and outright lied to over and over about food choice and what is truly healthy. And it’s no lie that the processed foods, salty, fatty meats and sweet desserts and oversized fast food taste good. But is our quality of life worth the cost of eating those foods?

Things that hold us back:

Time – shopping, preparation
Money – they think they can’t afford eating healthier
Knowledge – they don’t know or understand what to do.
Fear of change – when you fear change, what you really fear is that you won’t be loved
People don’t do in life what they do based on what they know. They change based on how they feel.

All diets work and then they all fail after a time. The question is not what works for you, but what will work for you forever.

In any program, you have to be able to make a U-turn. The programs we offer the people who trust us have to be ones they can get back on again.

Success is when you forget you are on a program. That’s when you know it’s really working for you. You have to give yourself at least six weeks for whatever you try to add or remove from your life.  It takes an average of six months for permanent changes and habits to take hold. You have to keep modifying until you find a way or habit that makes sense. The basics of healthy eating are the same for everyone, but there are differences based on where we start from, our current health, our personal preferences and our overall goals. Keep that in mind as you move forward on your journey to health


Do You Have Insulin Resistance?

Insulin resistance is the underlying condition in all forms of diabetes, and it can cause severe metabolic complications in the long term. Insulin resistance is a condition in which multiple tissues in the human body become resistant to the effects of insulin, including most importantly your muscle and liver.

Insulin resistance occurs when tissues become “dumb” to insulin. Think of insulin resistance as wall that prevents glucose from leaving the blood. When this wall is present, insulin has a difficult time telling your muscle and liver to vacuum glucose out of the blood.  Insulin serves as the key that unlocks the door to allow glucose to enter your body tissues. Diabetes is a condition where either the pancreas does not produce enough insulin (or any insulin as in type 1 diabetes) or there is insulin resistance that causes elevated glucose levels in the blood stream and dysfunction of energy storage in cells. This results in many long-term complications, such as blindness, kidney dysfunction, nerve damage, increase in heart disease risk, and amputations. Insulin is a fat storage hormone. It drives nutrients into cells but a high-level locks fat inside cells. When insulin is secreted or chronically elevated, fat accumulates in the fat tissue. When insulin levels drop, fat escapes from the fat tissue and the fat depots shrink.

High Intensity Interval Training
When you engage in interval exercise, you work out at a high

intensity for a short period of time, rest, and repeat. During those rest periods, your body gets rid of waste products so you can a car – driving on the highway at a steady speed burns less gas than if you are starting, stopping, and accelerating.

Doing short bursts of exercise from as little as 10-12 seconds to 30-second bursts of higher intensity exercise, you get a lot higher intensity exercise in than if you just sprinted because with sprinting you’d reach your exercise capacity much faster.

It also appears that varying levels of exercise intensity helps you burn fat more effectively. You may be burning the same number of calories, but by doing episodes of high intensity, you burn more fat, handle sugar better, and improve your insulin levels handle sugar better, and improve your insulin levels.

*Institute for Integrative Nutrition

Nutrient-dense green vegetables – leafy greens, cruciferous vegetables, and other green vegetables – are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels.

Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of a diabetes prevention (or diabetes reversal) diet.

Beans, lentils, and other legumes are the ideal carbohydrate source. Beans are low in GL due to their moderate protein and abundant fiber and resistant starch, carbohydrates that are not broken down in the small intestine.

Nuts and seeds are low in GL, promote weight loss, and have anti-inflammatory effects that may prevent the development of insulin resistance.

Fresh berries and fruits are rich in fiber, antioxidants, and are a nutrient-dense choice for satisfying sweet cravings. Eating 3 to 4 servings of fresh fruit each day is associated with a decrease in diabetes. If you are already diabetic stick to low sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects.

**The End of Diabetes, Dr. Joel Fuhrman

“You can have all the money in the world, but if you don’t have your health, you don’t have anything.” Andrea Beaman


Undersand Your Cravings


Cravings are really about nutritional needs. If you get the right amount of nutrients, you crave fewer poor food choices. You will feel better when you eat more greens and vegetables and fruits. You will have less inflammation, pain and overweight when you make healthier choices. Cravings naturally go away when you start feedin your body the proper nutrition.
The same 2,500 calories from sugar vs. dairy vs. plants all affect your body differently. Plants help subside cravings, because you are giving your body the nurients it wants. Sugar and other unhealthy choices create an environment for nutritional deficiencies that cause your body to send out messages to your brain that you need more. The reality is you need vitamins, minerals, and phytonutrients - not sugar or processed foods.

Try adding more greens, vegetables, and berries/fruits to you daily meals and watch your cravings disappear over time!

Need help with cravings? Contact me for a free chat to see how a health coach can guide you to better health and eliminate cravings.