Healthy Living: A Healthy Mindset is Key to Creating Healthy Habits

Most of the clients I work with believe making healthy changes is going to be extremely difficult and unpleasant. They assume they don’t have enough self-discipline, they won’t be able to stick with what they think will be a strict, tasteless, restrictive diet, not only in order to lose weight but in order to resolve health issues and just be healthier overall.

Let’s be honest, isn’t that really what we all want? We all want to be healthy, have energy, be pain-free, able to live our lives comfortably, achieve our goals and enjoy our families.

Now if you do have some habits like smoking or drinking more than occasionally or overeating or regularly consuming things you know are not good for you like fast food or sugary sodas or specialty coffee drinks – yes, you will have to make the decision to phase them out. It’s as simple and difficult as that. But getting some help in doing that can make all the difference.

However, thinking you have to make big, drastic changes and never have another glass of wine or piece of cake is not only unrealistic, it’s unnecessary! I approach healthy habits in a slightly different way. You must realize that even a moderately healthy lifestyle confers huge benefits! That means you don’t have to do it all perfectly, which is a good thing since none of us does! And you also don’t have to feel deprived.

All my coaching is based on taking baby steps. I always work with people to consistently and gradually make small, incremental changes. Those baby steps add up to success more quickly and much more easily than you might imagine. I think the bottom line is that you not only need to have a very compelling reason why you want to make changes but also a positive mind-set about how you will achieve them.

If you begin your New Year’s diet with the thought in your mind that it’s going to be awful, you’ll just have to grit your teeth and stick with it long enough to lose x-number of pounds and then you can go back to eating “good food” again – well you’ll shoot yourself in the foot before you even begin!

Eating healthy doesn’t have to be restrictive, tasteless, boring or hard! Getting help in restructuring your diet in a way that will help you achieve your goal, whether it is losing weight or getting blood sugar balanced will make all the difference. But also changing your mind and realizing you are learning a new normal that will become second nature the more consistently you practice it will be what propels you to long-term success.

So instead of quitting before you even begin (which is what happens to way too many people), instead of getting overwhelmed, why not reach out and get some assistance in making this your healthiest year ever!

How do you plan to make this your healthiest year ever?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

Advertisements
Posted in Diabetes, Emotional Health, Nutrition, Overall Health and Wholeness, Weight loss | Tagged , , , , , , , , , , | 4 Comments

Healthy New Year: If You Don’t Know Where to Start, Start Here

There are so many changes you could make to be healthier this year.

Start exercising regularly.

Cut out junk food.

Eliminate gluten.

Eat lower carb.

Eat more fresh vegetables.

Get more sleep.

Drink more water.

Stop smoking.

All great goals but when you make a list of all the things you’d like to accomplish, it can seem daunting. Where do you begin?

If you allow me, I’d like to make a suggestion. All my coaching is based on the principle of taking baby steps. Small, gradual, incremental steps. You don’t have to do everything all at once. So if I was going to make a suggestion, here are the two things I would suggest you begin with in order to see the most improvement in your overall health. I’m all about getting the most bang for your buck!

The first thing I would suggest, if you are not already doing it, is to increase how much water you drink. Begin gradually substituting 8 oz. of water for one serving of any other beverage you consume daily. It might be fruit juice or soda. You can still have your morning coffee or tea, but the goal is to be only drinking water throughout the day. Do this until you are drinking one-half your body weight in ounces and include ¼ tsp. natural, unprocessed salt (like Himalayan Crystal) for every 32 oz.

Hydration is critical. Every cell of your body needs it to function properly. You can’t lose weight if you’re dehydrated; you can’t process emotions effectively and when you’re dehydrated, your liver secretes a hormone that increases your blood sugar. As you hydrate, blood sugar levels lower naturally.

It doesn’t much matter how long it takes you to do it. It’s not a race. Do it gradually. But be consistent and then stick with it. It will become your new normal. When you see how much more energy you have and how much better you look and feel, you won’t want to go back.

Once that has become a habit, then the second thing I would strongly suggest you do is cut out sugar. Sugar feeds cancer and Alzheimer’s and is a driver of diabetes which has become epidemic. It’s estimated 75% of Americans are addicted to sugar and don’t know it. Sugar is added to nearly everything, even foods that may not seem sweet, such as crackers, bread, yogurt, pasta sauce and more which feeds the addiction.

I have worked with people to kick this addiction and honestly the only way is to cut sugar out completely. When you do, it may be hard for the first week or even two if you’re really addicted, but once it’s broken you will see how much better everything tastes! Fruit will taste sweet and delicious again.

And I can’t stress this enough – don’t replace sugar with artificial sweeteners! They are terrible for you, particularly for your brain, they disrupt gut bacteria and cause weight gain as well.

Stevia, erythritol and monk fruit are natural sweeteners you can use, and of course fresh fruit in moderation will also satisfy that need for sweetness, but in the first weeks of breaking the addiction I would avoid any sweeteners. Of course that means processed, packaged foods as well.

So pare your list down to these two and I know you’ll reap more health benefits than you ever imagined.

What are your top health resolutions for this new year?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.         

| 2 Comments

Happy 2018!

Happy New Year! Here we are on the first day of this brand new year. If you haven’t had time to think about it before, let me ask you a few questions:

What do you want to change in your health this year?

Do you want to lose weight?

Get fit?

Normalize cholesterol or blood sugar?

Have more energy?

Clean up your diet?

While you can make changes any time, this is actually a great time of year to get some input on simple yet specific changes you can make to achieve your particular health goals.

One of the easiest and most effective ways to figure out what steps to take is by taking advantage of my free 15 minute consultation and the free health evaluation I offer.

My next suggestion is to keep it simple. Unless you do, chances are you will not make it a long term change and that’s the only way it will be effective.

You will be also be much more successful if you make small, gradual changes rather than trying to do it all at once. For instance, cut out one thing – potato chips, sodas, artificial sweeteners – whatever is on your list and then once you’ve successfully eliminated that over a period of several weeks, move on to the next thing. Baby steps are a foundational principle of my coaching and the reason for that is they work!

Finally, there can be other underlying reasons for not following through. When I work with clients we address them specifically, but since I don’t know you personally and what might be at play in your situation I invite you to ask about doing an EFT session. Click on the link Tapping Into Health to learn more and then contact me to schedule a session. For a very limited time, I am offering a free 30 minute session. I have 10 spots open,  but those will go quickly so don’t wait!

I have found through personal experience and from working with many clients that unless you address your thinking and beliefs, it will be almost impossible to make real, lasting change.

What is your main health goal for this year? How do you plan to make this year better than last year?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.       

| 2 Comments

Wishing You a Merry Christmas

I am enjoying the holidays with my family and I hope and pray you are able to do the same thing.

I wish you peace, love and joy and say a sincere thank you from my heart for taking the time to read my posts.

Many blessings to you and yours!

 

Posted in Spiritual Health | Tagged , , , | Leave a comment

Healthy Children: Most Crucial Issue

If you guessed the most crucial issue is obesity you would be correct. It is an alarming problem and one that seems only to be getting worse. As a grandmother now, this breaks my heart.

Here are a few startling statistics:

Nearly 40% of American adults, and 20% of adolescents are obese.

A CDC report concluded that about 71% of Americans are either overweight or obese.

If nothing is done to address this now, more children will be obese than underweight by 2022.

The frightening and perhaps surprising thing is that even though many children are obese they are also malnourished! The same holds true for obese adults. Calories are not the same thing as nutrients! Not only does the excess weight cause a health problem in itself but these children are more vulnerable to getting sick because their immune systems are not strong enough to fight off infectious diseases because they are lacking in essential nutrients.

Overweight and obese children are also more likely to develop:

High blood pressure and high cholesterol

Insulin resistance and type 2 diabetes

Asthma and sleep apnea

Joint problems

Fatty liver disease, gallstones, and GERD

These are just the physical effects, which are frightening enough but we can’t overlook emotional effects such as being bullied and made fun of, low self-esteem, anxiety and depression.

I understand many families are struggling financially but there are definitely ways to help your child or grandchild learn healthier habits and provide more nutritious meals without breaking the bank. We’ve all been there – at least I certainly was when my children were young, but even a few very simple changes like eliminating sodas and sugary juices and replacing them with water will make a profound improvement.

I offer more suggestions and tips in my e-books, Entrepreneurs for Eternity and Nutrition Boosting Strategies.

Here’s to helping the next generation overcome this obesity epidemic.

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

Posted in Children's Health, Fitness, Nutrition, Overall Health and Wholeness, Weight loss | Tagged , , , , , , , , , , , | 2 Comments

Trouble Losing Weight: Pick your Poison

I’m sure I don’t have to convince you that stress is harmful to your health. An article in the Huffington Post said it this way:

“Stress is a factor in five out of the six leading causes of death — heart disease, cancer, stroke, lower respiratory disease, and accidents. An estimated 75 percent to 90 percent of all doctor visits are for stress-related issues. … The culprit behind so many of our health problems is staring us in the face.”

Ok, so we are in agreement that stress causes health problems. But a recent study indicates that too much stress may be as destructive to health as junk food. So when I say pick your poison I am referring to stress and junk food!

What I found especially fascinating about the study was that stress and a junk food diet had different effects on males and females. Male mice on the high-fat diet* showed more anxiety than females on the high-fat diet, and high-fat males also showed decreased activity in response to stress. However, it was only in female mice that stress caused the microbiome composition in the gut to shift as if they were on a high-fat diet. Stress changed the bacteria to resemble that of obese mice!

*Keep in mind when they say a high fat diet it is not referring to healthy fats, but to the kind in processed, fast and junk foods.

So many women I happen to know and some I work with, are under so much stress on a daily basis, they find it becomes almost impossible to lose weight. (See this previous post to understand some of the issues.) Then they become frustrated and discouraged and that adds more stress – a vicious cycle. And even when they clean up their diet and begin eating well, some still find it very difficult to lose weight and begin blaming themselves when it could all come down to too much stress.

If that sounds too simplistic – consider this: Due to the hormonal changes it causes, stress causes cravings and continual feelings of hunger, making it much more difficult to lose weight; high stress makes it almost impossible for your body to break down fat, so you end up storing more; stress is linked to mood disorders like depression, anxiety and unhappiness which can be triggers for overeating; and stress hinders the ability to sleep, raising cortisol levels which is linked to weight gain.

Obviously this study was done with mice but the researchers felt confident it could have important impacts for us as well.

My take-away is this: Yes, it is important to eat a clean, whole food diet but it is just as critical to be aware of other factors, like stress, which we all experience to one degree or another, and to acknowledge how it could be affecting your efforts at weight loss and health.

Here’s to becoming aware of stressors and finding effective ways to deal with them.

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

Posted in Digestive Health, Emotional Health, Nutrition, Overall Health and Wholeness, Weight loss, Women's Issues | Tagged , , , , , , , , , , | 4 Comments

Healthy Living: The Choice is Yours

We are all familiar with genes and DNA. We inherit certain genetic characteristics from our parents and other ancestors. You may have your father’s nose, your mother’s eyes or your grandmother’s body type. It was believed that whatever genes you inherited, you were stuck with. So if there was a genetic predisposition for diabetes or cancer that ran in your family line, it was believed you were doomed to get that disease.

Research has proven that this is not the case. We are not just the sum of our genes. The field of epigenetics has shown that things like lifestyle, relationships, stress, nutrition and environment can switch certain genes on or off. So if you have a predisposition to diabetes it doesn’t mean that you will definitely develop this disorder. You can effectively switch off that gene by the diet and habits you choose to practice. Just because all the men in your family died young with heart disease, it doesn’t seal your fate. That’s great news!

So I think of epigenetics as sort of a translator. If you are in a foreign country and don’t understand the language, someone who speaks both languages can translate for you so that you understand. Epigenetics acts as an interpretor of certain factors, determining how they will influence genes and ultimately health.

New research is showing that these epigenetic modifications can also (like genetic predisposition) be inherited by children and even grandchildren! This research shows we not only inherit our parents’ genetic code we also can inherit certain “instructions” that determine which genes are expressed or not expressed.

So the efforts you make to create healthier habits may not only positively impact your life, but the lives of your children and grandchildren. I don’t know about you, but that is very exciting to me. If you ever needed motivation to make better choices, this could be it.

It is a fact that a mother’s nutrition level at the moment of conception can influence the way her child’s genes are interpreted. Her diet can change the expression of genes in her unborn child.  It now seems that those lifestyle habits and environmental influences can also be passed down through generations.

I find this information very encouraging. If you were to believe that whatever your DNA was programmed for was what you would have, it would make you a victim. You would be at the mercy of your genes – good or bad. But even if your parents or grandparents didn’t have the best genes or habits, you still have control over what you do and that can influence your genes – positively or negatively. The choice always ends up with each of us.

Here’s to making positive, life-enhancing choices for yourself and your family.

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.         

Posted in Children's Health, Diabetes, Emotional Health, Heart Health | Tagged , , , , , , , , , , | 4 Comments