All Posts tagged eat for your health

Three tips to help you avoid post-holiday guilt

Three tips to help you avoid post-holiday guilt

Do you fall off the healthy wagon during the holidays? It’s easy to use the holidays as an excuse to make bad decisions, but this just leaves us feeling guilty when the new year arrives. This year get ahead of the holidays so that you can stay healthy and happy all the way through. Follow these three easy tips:

Tip #1: Find a Partner in Health
Two key ingredients for getting to a healthier place in life and staying there are ACCOUNTABILITY and SUPPORT. To help with these, find a friend, coworker or family member to do healthy activities with – walks during your lunch hour, yoga on the weekend or a healthy cooking class. Keep each other posted on progress via text or Facebook.

Tip #2: Start Menu Planning Now
We all have good intentions for making healthy meals, but without a plan it’s easy to just give up and return to our unhealthy staples like grilled cheese or pizza. Same goes for the holidays. If you want to make a healthier holiday feast this year, start planning NOW. Search for healthy recipes and test them out ahead of time rather than waiting until the week before which will likely leave you stressed for time and returning to your usual menu. Find healthy ideas on Whole Foods Recipe Page where you can search by categories like dietary type (ex “sugar conscious”) or type of dish.

Tip #3: Ditch the “next year I’ll do better” mentality
Your health cannot be put on hold based on what time of year it is.  It’s time to ditch the “I’ll start my workout routine after the holidays” or “I deserve this because it’s Christmas” mentality and commit to your health once and for all. This doesn’t mean you’ll never eat a cookie again or you won’t experience temporary set backs. What it does mean is A NEW VIEW ON YOU, which is a healthy, balanced and consistent you.

Ready to get healthy once and for all? Check out my 3-Month Wellness Program!


Gluten-free & lovin’ It! Why my life is better (and yours will be too) without gluten

Gluten-free & lovin’ It! Why my life is better (and yours will be too) without gluten

As a health coach, I help clients get rid of gluten. But we never talk about it as a “sacrifice” or “giving something up.” So please repeat after me:

“It’s not about what I can’t eat.  It’s about what I can eat! And my options are endless!”

I know…sounds cheesy, right? But go ahead, say it out loud (you know you want to!). Then check out this list of naturally gluten-free foods, which proves that your options on a gluten-free diet really are endless. (And note that my list doesn’t even begin to cover all the foods in the world that are naturally gluten-free!)

If you’re reading this, you or a family member probably is gluten-free or at least considering it. And if you’re like most GF people, it’s because you’re looking to improve your health.

You’re not alone! The National Foundation for Celiac Awareness says 21 million Americans have gluten-related disorders. Or, if you’re one of the lucky ones, you don’t have a medical condition, but still find the diet appealing because you’ve gotten wind of how great it’s made others feel. Just recently, the New York Times published the article “Gluten-Free Eating Appears to Be Here to Stay” which features a top New York chef who has even embraced it in his Italian restaurant.

But back to “sacrifice.” You know from your own experience that going gluten-free sounds like giving up something you really, really love to eat. That’s how it made me feel in the beginning. And it’s true, at first, a life without gluten seems like a tremendous loss. For starters, who doesn’t love baguettes and homemade pasta?!

But who enjoys feeling sick?! If, like me, you’ve struggled with issues like irritable bowel syndrome, chronic fatigue, fibromyalgia or eczema, or even received a definitive diagnosis of Celiac Disease, you’re the first to trade those awful symptoms for your beloved bread or beer.

I remember the day I was talking with my healthcare practitioner, glumly listing all the stuff I couldn’t eat, and he said to me, “Why not look at it from a different point of view? Focus on what you can eat.” From that day on, I did exactly as he advised, and my relationship with food changed forever.

Before, I was an unhealthy vegetarian eating a diet full of processed foods, fake meats, and gluten-containing grains. On that great day I began to open myself up to a world of variety and flavor! Today I’m a fearless eater and I’m more open to trying new foods than I ever imagined I could be. My food life is simply grand, and it all started when I committed to a gluten-free diet and adopted my personal mantra, “It’s about what I can eat!”

What made adopting this mantra possible? A commitment to what really matters – my health. Not only did I have to reprogram my attitude toward food, but also ask myself the question “Why does my health matter?” and now I want you to do the same.

Your answer to this question will be a personal one, and undoubtedly linked to what matters to you in your own life. This could be your children, your spouse, your pet, your work…again, it’s personal. And when you have figured it out, you’ll find it much easier to prioritize your health, which includes a gluten-free diet.

Having trouble making the connection? Think about your life with gluten and without gluten. The former works against your health, while the latter works in favor. And when you don’t have your health, you can’t live your life to the fullest.

For example – going gluten-free helped me regain energy and healthy digestion, and diminished my joint pain. But for me personally, these health benefits meant so much more – I literally gained my life back. I could go to work without the fear of falling asleep at my desk or in a meeting (gluten made me extremely tired). I could enjoy dinner with friends and family and not worry that my stomach would become upset (I suffered from severe IBS for nearly 15 years).

Best of all, my husband and I began enjoying the outdoors with vacations out west. Before going gluten-free, I had agonizing knee pain and a lack of energy, which limited my interest in an active lifestyle. Today, outdoor activities like biking, hiking (and even surfing!) are mainstays in all of our travels. Last year alone we traveled to Hawaii, Nevada and Arizona.

My clients have also experienced positive life changes after adopting their new mantras. Take my client Kate, for instance. Going gluten-free meant relief from excruciating eczema that she’d been suffering from for years. Once off the gluten, not only did her skin begin to improve, but she also started down a path of paying attention to the foods she put into her body with the goal of eating for her health. Today she is at her ideal weight, frequently working out and a member of a soccer league. To her, a Celiac diagnosis and a gluten-free diet helped her create the active and healthy lifestyle she’d always dreamed about.

What I’m getting at here is that going gluten-free can literally give someone his or her life back. It did for me and it has done the same for many of my clients. And for someone with Celiac Disease or a non-Celiac gluten-sensitivity, there is so much to gain with a gluten-free lifestyle.

So, if you’ve convinced yourself that a gluten-free lifestyle is too hard, or not worth the pain, or something to feel bad about, think again. Take a deep breath and ask yourself, “Why does my health matter?” This will lead you down a more positive path, and empower you to embrace a gluten-free lifestyle. What’s more, you’ll be taking control of your health and in turn, your life.

Enjoy your gluten-free life – it’s going to be AMAZING!

 Need support going or staying gluten-free? Check out my Gluten-Free Coaching program.


It’s National Junk Food Day, but let’s celebrate our health instead

It’s National Junk Food Day, but let’s celebrate our health instead

These days, there’s a holiday for everything, and today is no exception – it’s National Junk Food Day. Though, sadly enough, if we look at the standard American diet (“SAD”), we might assume that every day is National Junk Food Day in this country. In fact, according to Dr. Mark Hyman, the average American consumes approximately 150 pounds of sugar and high fructose corn syrup each year.

The other night as my husband and I wandered the aisles of our local grocery store, I noticed that the ice cream aisle is now longer than the frozen vegetable aisle! In fact, I could find every imaginable variety of ice cream  – from vanilla to chocolate swirl – and yet I couldn’t find one single bag of frozen organic broccoli for the black bean burgers I was planning to make for dinner. And as I looked for a can of white beans, I was left with only one option, which contained preservatives. (Have you heard the popular jingle, “I scream, you scream, we all scream for ice cream”?  Well, the scene at the grocery store definitely left me feeling like I wanted to SCREAM!)

Detoxing from junk food isn’t easy. It takes time, commitment and a personal realization of why your health really matters to you. Though I’m a health coach today, I was once an unhealthy vegetarian, and it took time for me to embrace the truth about food, which is: you really are what you eat. I didn’t eat terribly all the time, but I carried daily  junk food habits that continuosly let my body down – cereal for breakfast that contained refined grains and sugar, sugary lattes on the way to the office and caffeinated soft drinks as pick-me-ups in the afternoon, to name just a few. I went years being tired and suffering from join pain, irritable bowel syndrome and migraine headaches. And yet, it took years for me to make a connection between my habits and these health issues.

I know many of you reading this find yourself in a similar position with your health. Or if you’re one of the lucky ones who doesn’t constantly feel the effects of bad foods, the consequences could sneak up on you at any moment. So, I invite you to take a moment each day to check in with your body. Are you tired? Are you in pain? Do you have digestive issues?  If you answered yes to any of these, consider taking it a little further and reflecting on your food. Are you fueling your body with plant-based foods? Or are you loading it up with not-so-whole foods that come in packages and are loaded with sugar, fillers and preservatives?

Wherever you are with your health and food, opt to celebrate National Junk Food Day in an unconventional way…by celebrating YOUR HEALTH. To begin, start with this small step – acknowledge the food-body-health connection. Then, say this out loud (and let it be your daily reminder to re-fuel with whole foods like fresh fruits and vegetables, nuts, seeds, beans and whole grains).

When I eat well, I feel well. And when I feel well, life is so much better!

Have a happy National Junk Food  Day!

Want to focus on your health? Take the first step and schedule an introductory health coaching session with me!