Client Spotlight: Madelynn N. 🏆

Beginning

“My main issue was a lack of energy and a fear that I was not getting enough nutrients from my diet. I am definitely feeling more energized now, and I’m eating a wide variety of foods with plenty of nutrients. The nutrition coaching made me more aware of my daily habits, even those not related to food! It allowed me to recognize how different foods affect my energy level and health issues. I now crave healthier foods because I can feel that my body runs better with them.”

Progress

“I was surprised at how much I began to crave fresh fruits and vegetables! I love sweets but have never really loved anything green. I would come home from work and want a salad. Very strange! 

A huge breakthrough for me was realizing how each new habit impacted other areas of my life. I learned the order in which I should focus on aspects of my health to most effectively get back on track. I really enjoy having more energy to put into different activities that I’ve always wanted to try. I’m taking ice skating lessons now, which I didn’t have the energy to even consider before changing my diet.”

Results

“I now sleep and eat more consistently, eat more fresh food instead of processed food, and listen to my body. If I eat something and it upsets my stomach or I feel off (usually something processed), I try to avoid that food in the future. Likewise, if a food makes me feel great and I crave it, I eat it more. I also eat out a lot less, which has the added bonus of saving me money. The biggest strength is being tuned in to my own body. I choose what I eat consciously instead of letting my emotions or cravings pick for me. I also have a plan for what to do if I fall off healthy eating, which will make me more resilient in the future when issues arise. 

Beans and rice were staples for so long that it’s no wonder I started eating so much fast food to break it up. With my new healthy habits, making sure to spice things up will help me stay on track long-term. “

– Madelynn N.

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This client in her early 20s wasn’t feeling the energy and vitality we’d all hope, and assume, for someone her age. Like so many vegetarians and vegans, including this author, she fell into the trap of fast-food/ junk-food vegetarianism. But all that’s changed! Now that she has healthy habits in place, and knows how to pick herself back up when she falls, there’s a resiliency that will set her up for success way into her future.

While we wish we’d all started this young, there’s no better time to get a handle on your health than right now. Schedule your complimentary 20-minute Discovery Call to get started.

Build a Better Body Bootcamp

You know your health and body image aren’t where you want them to be. You also realize that short-term resolutions and yo-yo dieting is not the answer.

The Build a Better Body Bootcamp is a 6-week program designed to help you improve the elements of your diet that lead to sustainable changes in body composition and weight loss. During these 6 weeks, we will cut through the confusion and provide the tools you need to jumpstart your better body. Topics include:

• Deceptive marketing and nutritional confusion
• Navigating nutrition facts labels
• Building better meals (breakfast, lunch and dinner)
• MyPlate and portion sizes
• Healthier snack and dessert options
• Measuring and tracking your success
• Sodium, sugar and fat
• Navigating social events with ease
• Better restaurant & fast food options
• Styles of eating

Many of us have been stuck in nutritional confusion for so long (“are eggs good for me? What about coffee? Am I eating too much fruit?”) without support to actually make the changes we desire.

By using the tools and getting clarity and support from our private community, you’ll be able to take this dedicated time to springboard yourself into healthier habits. Benefits include:

• Jump-starting your new eating protocol, not a fad ‘diet’
• Learning how to feed yourself, and your family, better
• Changing your body composition – feel stronger, leaner, and more toned
• Feeling better
• Having more energy
• Better digestion and regular bowel movements
• Improvement of chronic health issues

Here are the details. The 6-week Build a Better Body Bootcamp starts on Wednesday, April 27th and ends Wednesday, June 8th.

• Includes weekly live meeting with Integrative & Functional Dietitian-Nutritionist where we breakdown topics into bite-sized action steps
• Tools and recipes
• Private Facebook group for community support
• Skills practice
• Accountability and resources

Ready to rock a better body? Let’s go!

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Fast-action BONUS: for those who know they are ready to make the changes and sign up by Monday, April 18th you’ll be able to join our next Sugar Detox Challenge, beginning May 22nd, for FREE!  (Valued at $197)

Questions? Schedule a complimentary 20-minute call.

The Only Scale you’ll Ever Need

Many of us have felt tied to presence of the little square box in our bathrooms. Whether it’s with a sense of trepidation each morning, or out of habit, we step on and wait for the results. This smug, often shame-inducing bathroom scale seems to revel in a bit of schadenfreude as it spits back a number that we’ll inextricably tie in with our sense of self-worth. And the bad news often colors the rest of our day, and mood, a dark gray.

While we aren’t necessarily proposing that you throw that machine out or smash it à la Office Space, what we *do* suggest is a different ‘scale’ of sorts – one that will serve you now and well into the future. It involves way less shame and is a springboard into knowing yourself better while quite possibly helping you lose a few unwanted pounds.

What is it? The Hunger Scale.

The tool seems simple enough, but don’t let it fool you. Its power lies in helping you answer some rather complex questions about yourself.

A client recently expressed this beautifully when she mentioned, “I feel like I don’t know how to fill this out. Am I the only one who feels out of touch with her body?“

Our answer was, “oh, definitely not. You’re in good company”….because it’s true. Many of us have had similar past experiences when it came to HOW we ate. Why?

Think back to elementary school. You had maybe 30 minutes to process through the line to get your lunch, eat, and talk with your friends before it was recess or back to class. This, of course, continued for many years into higher levels of education.

If you were part of the “clean plate club” at home, you were often eating out of alignment with your true fullness cues.

When it came to work, typically your first job(s) would give you a 15 minute break to maybe shove down some food.

Because of our early experiences in life, all of us have gotten used to driving and eating, eating and working, and eating just because food is around. Rarely do we know what hunger looks like until we are ravenous or light-headed…or what fullness looks like until our pants start biting into our belly skin.

We have lost a connection with our bodies over the years because of all these factors and more. Even if your stomach was growling during an early morning class, you might have told yourself, “shut up body, I can’t eat until lunch.” Perhaps being made to finish your plate involved inner dialogue like, “yeah, I know you’re uncomfortable, body, but you need to make more room and eat this because I don’t want to sit here; I want to go outside and play.”

If you want to read more about our connection, or lack thereof, with our bodies, check out Your Body: Whispers or Screams?

Understandably, this claim seems a bit brazen, but we truly believe that this Hunger Scale tool is the only ‘scale’ you’ll ever need. When you are attuned to your body’s need for fuel versus its need for comfort, you start being able to differentiate between stress or emotional cues and the body’s refueling requirements.

Since getting in touch with her hunger and satiety cues, one client remarked, “I feel like I used to always be eating. I don’t do that anymore.”

We’re gifting you our Hunger Scale template here, with some parts filled in to assist and guide you.

Every one has different signals of physical (and psychological) hunger, so fill it out according to your own unique patterns. If you’re finding it a bit harder than you thought, you’re not alone and we are here to help.

Your Body: Whispers or Screams?

Source: Pixabay

You push back from the computer and yawn, eyes falling upon a clock which reminds you of the many hours left until you can leave work. You notice your bladder is full, shoulders are tense, and stomach is rumbling. Then you detect the hint of a headache starting on your right temple.

In today’s unceasingly racing world, our bodies often fall to the bottom of our priorities list, stuck behind a mountainous back-log of seemingly insurmountable tiny, and big, to-dos. Its little signals are often drowned out by the noise of our work deadlines and chores. Yet, these little symptoms are the body’s attempt to communicate with you. Like a baby, its little whimpers can become melt-downs if its needs – to eat, sleep, play, and eliminate (or the clean-up thereafter) – are ignored. As adults, what starts as a slight, pulsing tension headache can grow into a full-blown migraine.

How do you develop a satisfying relationship with anyone? You start by listening. The same goes for developing a genuine connection with your body.

By tuning into your body at regular, short intervals during the day, you can prevent a lot of the strain and stress placed upon it. Just stop, close your eyes, and take a few deep breaths. Another tip is to look in the mirror and pretend to be your own parent or health-care provider as you check-in with yourself. Do you have dark circles under your eyes? Stomachache or bloating? Brittle hair? Ridged fingernails? Is constipation or diarrhea an issue?

If you notice dark under-eye circles, can you make a connection to fatigue and being under stress? In Traditional Chinese Medicine (TCM), this can show a deficiency of kidney Qi (energy that flows through the acupuncture meridians. When Qi is strong and moves smoothly through the meridians, our health is said to be good).  Prioritizing sleep, exercising for stress reduction, good nutrition and even acupuncture can help re-balance the body here. Also consider that the dark circles can signal anemia and may require a visit to your doctor for a blood test.

Perhaps your hairdresser has mentioned it, or you notice on your own that your hair has gotten drier and more brittle recently. The simplest explanation could be a reaction to your hair care products; however, it could also be a signal of low thyroid function (which slows down metabolism and can lead to depression, PMS, anxiety and depression, constipation, and migraines). In TCM, this is often associated with our very yang (active, masculine) culture and not enough yin (passive, feminine) energy. To address the hair issue, you may want to have your doctor check your thyroid function or eating more ‘yin’-nourishing foods such as apples, broccoli, celery, cucumber, spinach, sweet potatoes, and healthy fats.

Peeling or ridged fingernails can be caused to low mineral absorption relating to a deficiency of stomach (hydrochloric) acid. When we are under stress, for example, our body is prepped to run from danger or fight; the body’s priority is to increase our heart rate and breathing (and release glucose from the liver into the bloodstream for energy) while it shunts energy away from digestion (imagine the body yelling, “No time to digest now! We have to run from a tiger!”). Low hormone levels during menopause can also relate to ridged fingernails. Consider getting evaluated for stomach acid production and, for menopause, remember to support your adrenal glands (they play an important role in boosting estrogen levels).

Constipation a constant companion? If you’re not having a bowel movement everyday, there could be a lot of factors to look into. A simple reason for this issue could be dehydration or not enough fiber in the diet; even supplement and medication side-effects can cause constipation. For women, hormonal changes can cause slow transit of the gastro-intestinal tract a few days before menstruation starts.

Diarrhea can signal abnormal intestinal flora or yeast (especially if you were recently on antibiotics) and can also signal a food sensitivity or allergy. Let’s not forget stress and anxiety, which can also manifest as diarrhea. If you’ve had a round of antibiotics recently, consider taking a probiotic supplement (including acidolphilus, lactobacillus, and bifidobacterium) to help re-establish the ‘good guys’ in your gut. To help identify a food sensitivity or allergy, reach out to a registered dietitian to help you make an effective food elimination plan. Common triggers can include dairy, eggs, fish, nuts, soy, and shellfish; however, other foods and even food chemicals can also be at play. This is where a food sensitivity test and certified LEAP therapist can help pinpoint the foods contributing to the increased transit time of your gut. To help reduce stress levels, consider joining a yoga class, prayer/meditation, listening to music, getting a massage, or spending some time alone to unwind.

Next time you get a minute at work or stop by a mirror, do a quick check-up on yourself, beyond lipstick application or ensuring hands are clean. By addressing health issues and symptoms while they are mild and quiet, you can help avoid the more intense, painful symptoms later on.

Read more: Quiz! Body Mindfulness & Straight Poop on Stool

 

The 7-day Breakfast Experiment

At the Body Mindfulness presentation we gave at VegFest this past weekend, we spoke about how to bring awareness to both our lifestyle choices and to our plates. By listening to the messages the body is sending us, we can identify issues (and solutions!) related to digestive, blood sugar, and stress woes. Are you answering the calls your body makes?

Because what we eat first thing in the morning can impact our energy levels, sugar cravings, digestion, and more, we suggest you try a fun Breakfast Experiment. Consider keeping record in a notepad, calendar, or on your computer. This exercise is a powerful tool to bring awareness to your eating patterns. Here’s an example:

Day 1: scrambled eggs
Day 2: fruit smoothie
Day 3: oatmeal
Day 4: boxed breakfast cereal
Day 5: coffee and bagel
Day 6: whole wheat pancakes
Day 7: avocado toast (toast with mashed avocado on top)

Feel free to change this experiment to fit your diet with vegan, gluten-free, or other appropriate options. If you’re diabetic or worried about becoming so, consider checking your blood sugar after each of these meals and noticing any differences in daily measurement.

On each day, you’ll want to record the food you ate, how you felt (physically or emotionally, i.e. “felt energized!” or “started getting heartburn”) a few minutes after eating and then again 2-3 hours later (i.e. “had tons of energy and was productive but then dropped, craving coffee” or “felt really full, almost forgot to eat lunch!”)

Your job, as a breakfast experiment scientist, is not to negatively judge yourself or your food choices. Objectively recording the information can assist you in making connections between what you’ve eaten and how you feel – both physically and emotionally.

This exercise may reveal digestive upset or an intolerance to certain foods. A food sensitivity or allergy may impact your level of inflammation and symptoms. Contact your integrative nutritionist to discuss what you discover and to get the support you need to experience a higher level of vitality and wellness!

Quiz: Body Mindfulness

*Telephone rings* You: “hello?”

Your body: “hey, I just wanted to let you know that we’re having some issues dealing with the amount of sugar coming in -it’s definitely more than we need. The pancreas is doing the best she can but I’m sure you’ve noticed some blood sugar and energy swings…

You: “yeah, I did notice and my lab results show being on the higher end of normal, but I’m really not having that much compared to my co-workers….besides, is it so wrong to have ice cream after a stressful day?

Your body: “well if you could…”

You: *hang up* “argh, as if I didn’t have enough going on…”

Your body: *experiences unanswered calls, slowly becomes pre-diabetic and then diabetic*

Often we are so stressed and busy in life that we fail to feed ourselves properly and sleep enough. We can end up driving our bodies into the ground, possibly leading to illness. The dark circles under our eyes, anxiety, poor digestion, and low energy levels are all telling a story, but are we listening?

Take a moment, a breath, and check-in with your body as you see which of the following symptoms apply to you:

1. Excess fat around the abdomen
2. Poor sleep
3. Salt cravings
4. Tendency towards hives, allergies, bronchitis, asthma, and arthritis
5. Digestive issues – bloating, gas, indigestion, heartburn, constipation, diarrhea
6. Poor circulation
7. Dark circles under the eyes
8. Low mood or depression, irritability
9. Sugar cravings
10. Headaches or migraines
11. Energy issues, fatigue
12. Skin conditions – breakouts, rashes

Add up your number of symptoms. The only acceptable answer is “0”; anything more shows there is at least one area of possible improvement. These symptoms are associated with adrenal health, blood sugar handling, stress over-load, digestion, liver function, and food sensitivities.

Does your result fit into the life of vitality and energy abundance you desire? Get clear on the areas of healing; an initial consultation with an integrative nutritionist will help you establish where to begin.

The key to an improved relationship with the body is to be open to the messages it is sending and moving towards healing.