ARTICLES

General

How Long it Really Takes to Get Results

How long does it take to get results from your new health routine? This email will lay it all out for you but I also want you to keep one important thing in mind: PLEASE do NOT get into the “crash” mindset, where you try to speed your way toward your goals. That can end badly, with you feeling frustrated, stressed, overwhelmed … and then giving up. It’s so much more rewarding (and healthier) to enjoy the process! Plus, everything that you learn and experience along the way will help you KEEP all of your amazing results. All of what I am about to say depends on a few factors, including: With all of that said: it’s fun to see and feel the results of all your efforts! Plus, it can be incredibly empowering. SAME-DAY RESULTS: You might notice you feel less stressed, your mood is up, and you sleep better. You’ll feel proud of yourself for taking action! RESULTS IN 1-3 WEEKS: This is when you start to gain some momentum. If changing the number on the scale is a goal, you’ll start to notice that happen (if not sooner). Plus, you’ll start to gain real confidence in yourself, and

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General

The 1 Thing You Need to Reach Your Health Goals

I talk to a LOT of people workin’ on their health … and I see WAY too many of them falling into this same trap … They hopscotch all over the place, jumping from one thing to another – and then wonder why they aren’t reaching their goals! The shortest, fastest route to your goals begins with just one thing. It’s nothing fancy. It doesn’t require any special equipment. And you don’t need any secret inside knowledge. You just need a PLAN. But not just ANY copy & paste plan … I’m talking about the right plan for YOU. It’s like putting an address into the map app on your phone. Usually, it comes up with several different routes to reach that address. Some of them will be faster than others … others might have tolls … others will have more traffic … and some of them will let you enjoy more scenery (or bumpy roads) along the way. And there might even be a route that you hadn’t thought about before! Which route you choose depends on what works best for YOU – because they all will get you there (bumpy roads, tolls, and all). When it comes to your

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Nutrition and Healthy Eating

Plant Based VS Vegan

Have you ever looked at the terms “vegan” and “plant-based” and thought they were the same thing? It can get confusing! There are some pretty big differences, so I’m going to dive in a little deeper because plant-based diets are getting more popular than ever. In fact, just last year in 2021, 62% of all households (79 million!) bought plant-based foods and products. (Products like plant-based milks and meat alternatives.) And those numbers are only expected to continue to grow. And this is for good reason … because a plant-based diet has been known to: Now, this is not a “one size fits all” set of rules … but here are a few differences between the terms “vegan” and “whole-foods plant-based”: Vegan Diet: Whole-Foods Plant-Based Diet: Now it is absolutely possible to follow a vegan lifestyle AND eat a whole-foods, plant-based diet. SIDE NOTE: You might notice more products being marketed as “plant-based.” This doesn’t necessarily mean they are also “whole foods,” especially if it’s processed! I hope this helps you understand a little more about the differences – so you can make better choices that work for your goals, your health, and your lifestyle. PS If you’re interested in joining

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Emotional Health

Natural Anxiety Relief

Did you know that reports of anxiety are up 25% over the past couple of years? I personally think this number is low since anxiety shows up in different ways for different people … and it’s not always easy to recognize it as anxiety. A few ways it can show up: feeling restless or agitated, having headaches and/or unexplained pains, trouble focusing, feeling tired, disrupted sleep, worrying, or rolling the same-old, same-old thoughts over and over in your head. One of the best natural ways to get almost immediate relief from anxiety is to EXERCISE – especially workouts that get your heart rate up! It works in a few different ways to help you feel better, and studies show it rivals some prescription meds. (Pretty awesome!) Here are a few ways exercise helps battle anxiety: The more regular you are about getting exercise, the better your anxiety-killing results. For the best results, find activities that get your heart rate up AND that you like doing – and keep doing them. It could be an after-dinner walk … a dance class … or going for a bike ride! And … if you are experiencing serious anxiety, be sure to tell your

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General

3 Ways to Naturally Prevent Osteoporosis

What causes 2 million bone fractures every year? Osteoporosis. Osteoporosis and low bone density affects 54 million Americans alone. About one in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis. What is Osteoporosis? Literally meaning “porous bone,” osteoporosis is a disease where the density and quality of bone are reduced.Our bones are living tissue, meaning some bone cells dissolve as others are formed, constantly renewing itself—a process known as remodeling.When osteoporosis occurs, the body loses too much bone, makes too little bone, or both.Normal, healthy bones have a honeycomb structure when looked at under a microscope. When osteoporosis is present, the holes become larger and your bones weaken. Most disturbingly, osteoporosis often isn’t discovered until the first fracture because it is the “silent disease.” There is no sensation or feeling signaling that you have it. In addition to fractures, some other signs that you may have osteoporosis are loss of height, upper back curving forward, limited mobility and bone pain. Risk Factors for Osteoporosis Many diseases, conditions and medical procedures put you at a greater risk for osteoporosis, including: Many medicines also increase risk for bone loss.

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General

The #1 Nutrition Hack

When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating? Or … are you chowing down in front of the TV or while scrolling your phone/computer? Paying attention to how you fuel your body – and being INTENTIONAL about your food choices – can seriously transform your results. By being intentional, I mean paying attention to: Check this out! According to a government study, the average person spends 2½ hours a day eating. BUT for more than half of that time, we’re not paying attention to what we’re doing – we’re watching TV, working, on our phones, reading, etc. More than HALF. The problem with that is that being intentional helps you figure out which foods are working FOR YOU or AGAINST YOU. By that I mean, meals that keep you feeling fuller, longer … or make you feel bloated, blah, tired, and/or hungry two hours later. Try this: For the next few days, really pay attention to your food. You might be (you will be!) surprised at what you discover.

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General

How to Eliminate Toxicity From Your Diet

Basically, the Standard American Diet really is SAD. The level of toxicity present in the average American diet is staggering. Our children are being fed food that is slowly poisoning them… and we wonder why we have such high levels of ADD and ADHD in our culture. The early years are so critical to a healthy future, and eating the SAD is creating more and more disease at earlier ages. Fast Food You probably saw this one coming! It’s always good to get a reminder though. From high traces of antibiotics, to meat that isn’t actually meat, to french fries that contain carcinogens, it’s best to just stay away. I recommend keeping a stash of healthy snacks on hand, in your car, or in your office for when the hangry monster strikes. This will lessen your chances of caving and going to a drive thru. Use of Toxic Fats Toxic fats from vegetable oils which are heated over and over are creating toxic conditions at the cellular level. Inflammation and disease is on the rise due to these toxic fats. What happens is that our healthy cells, which are necessary for hormone and nutritional uptake, become bathed in toxic and denatured cholesterol and saturated

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General

10 Healthy and Clean Snacks to Enjoy

With so many people being able to share amazing ideas for delicious tasty treats online, people looking for better nutrition have proven that food you eat in between meal time can be both nutritious and flavorful. Check out these 10 healthy and clean snack ideas! 1. Overnight Oats A lot of people tend to think of oats for breakfast, but lots of people use oats in their food for all kinds of meals around the world. Overnight Oats are easy and great for your heart. They’re also really high in fiber, which is something that a lot of people don’t really get enough of. When you get enough fiber it can prevent you from having serious issues in the gut. You can take a mason jar with a lid, and put ½ cup of organic, steel cut oats, a cup of your favorite almond milk, 2 tablespoons of bone broth protein powder, and top with a few sliced almonds. Add a drizzle of honey for sweetness! Oh so good!!! 2. Guacamole Dip This one is super easy and you only need a couple of ingredients. Avocado is a great source of omega 3 fatty acids and many of its components

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General

Tips on Getting Better Sleep

When my clients are struggling in almost any area of their health there’s one question at the top of my list to help figure out what’s going on: “How’s your sleep?” Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. It impacts everything in your body, right down to the cellular level. I’m talking about things like your: health, fitness, body composition, hormones, stress levels, appetite, mood, ability to concentrate, immune system, and even aging. And … did you know that while you sleep, your brain actually “cleanses” itself? Researchers discovered that while we sleep, cerebrospinal fluid washes in and out of our brain helping to get rid of metabolic “trash” that accumulates there during the day. Over the long term, lack of sleep is correlated with dementia, Alzheimer’s, heart disease, and type 2 diabetes. Plus, a large review of studies linked too little sleep to an increased risk of obesity by 89% in children and 55% in adults. Pretty eye-opening, right? That’s why it’s SO important to find what works for YOU, so you can get 7-9 hours of sleep every night. Here are 9 tips to improve your sleep (and

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