My number one weight loss tip & what I have noticed made (and continues to make) a huge difference in how I look and feel is so easy you might not believe it.
Eating. More. Vegetables. In the Health Coaching world we call this “crowding out” because it’s not about what you’re not eating or what you’re avoiding – it’s about what you’re filling yourself up with. What you’re eating first. What you’re eating most of. What you’re snacking on.
When possible, organic, local produce is the absolute best. I LOVE to shop at the farmers market for my vegetables. Not only do you get to see exactly who is growing your food, but you get to support local businesses and get a high quality product! You can also be sure the produce you’re buying is in season when you’re at the farmers market.
Out of season, conventional (non-organic) & far-traveled fruits & veggies do not have the nutrients that in-season, organic & local fruits & veggies have. I never went to the farmers market before I became a Health Coach. I highly recommend it!
Nutrition and your overall health is much more than what’s on your plate.
When you go to the farmers market, it’s a social event & it’s good for your soul. You can grab a coffee from a local business’s tent & then go for a smoothie! You hear live music, see people from around town & socialize! It’s also a REALLY good reason to get you out of bed in the morning on the weekends.
Something else to look into would be local farmstands! They may not show up at the farmers market, but they still have locally grown produce for sale! And their hours are usually better than the 4 hours one day a week the farmers market holds. :)
Give it a try and let me know what you thought in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3
You can also grab my free guide on 3 Easy Steps to Lose Weight and Feel Amazing here.
Spoiler Alert: You don’t need to count your calories to lose weight.
As a Health Coach, I do not agree with the rule of “burn more calories than you consume.” I’ve never been a calorie counter, and you don’t have to be either.
Do you think 100 calories of soda and 100 calories of broccoli are processed the same by your body? Not at all! It’s time we think less about calorie intake and more about the quality of food that goes into our bodies.
I actually don’t look at the calorie count on ANYTHING I buy. I simply don’t care.
I DO look at the ingredient list.
How long is the list? Does it contain dyes? Are there really long words I don’t know how to pronounce?
Good rule of thumb: The less ingredients the better. This applies to literally everything.
You want your food to come FROM a plant, not be produced IN a plant.
Eating as close to the source as possible is ideal. More whole foods, less processed foods.
Make half your plate vegetables at lunch and dinner! Snack on carrots or apple slices and peanut butter instead of potato chips.
Counting calories puts emphasis on the wrong thing. It can also lead to obsessive behaviors and eating disorders. That’s not our end goal! And it’s not sustainable. Do you really want to be counting calories in and calories out for the rest of your life? Of course not!
All you need to do is eat more foods with less ingredients. Eat REAL food. Not the fat-free, sugar-free junk you see on store shelves. On that note, I only buy whole milk for my family because the reduced-fat versions are filled with chemicals (the fat has to be replaced with something!).
Same with sugar-free items. The sugar is replaced with chemicals. If you think soda is poison, diet soda is even worse.
Don’t think about it too hard. Look at the ingredient list and see if you recognize the ingredients. If you can pronounce them. Extra bonus points if there’s no ingredient list at all!
Stop counting your calories & start enjoying your life. Just eat real food.
We live in a culture where it’s a badge of honor to run on little sleep and much caffeine. The reality is this is not a sustainable way of living, and one way or another, your body will cry out for help.
I used to looooooove coffee. In college I would get a triple espresso to keep my engine running. Nowadays I hardly ever have coffee. I still love the smell! And I still think it tastes great! But my body has become so accustomed to little to no caffeine that even a cup of coffee can be too much for my body to handle.
I’m not saying you need to give up your coffee. Not at all. I’m saying you don’t have to be so dependent on it. You can have your coffee just because it tastes good. Not because you won’t be able to function throughout your day or complete sentences otherwise.
Every body is different. In the health coaching world, we call this bioindividuality. What works for one person may not work for the next. This is a huge reason why I don’t believe one particular diet is the answer to a healthy population. But that’s another story for another day. :) That in mind, I do believe the general steps below will work for most, if not all, people to achieve a more energized life without depending on caffeine:
1. Sleep
First of all, we need to stop wearing our lack of sleep as a badge of honor. Your body needs sleep. Accept this, adjust & watch your life change. Sleep changes EVERYTHING. Shoot for 7-9 hours every night. And if you can, be in bed before 10. It makes a difference.
2. Hydrate
First thing in the morning, drink at least 8 oz of WATER. Hot coffee should not be the first thing your body receives each day. Room temperature to hot water with lemon in it is your ideal out-of-bed drink. Cold water can be a shock to your system, but if that’s what will get you to drink water, do it. Hot water with lemon is especially detoxifying to your system, can help break up phlegm & makes for a happy liver.
3. Breakfast
Ideally, 30 grams of protein to start your day. The easiest way to get this in is with a protein shake. If this terminology rubs you the wrong way, just call it a smoothie. Nature’s Sunshine and Truvani are a couple of my favorite brands – some other ones can be junk. Throw plenty of organic greens in there and not too much fruit. Maybe 1/3 cup or so. Hemp seeds are also a great additional source of protein to throw in there.
4. Your morning beverage of choice
By the time you’ve finished your water and smoothie, you’ll eventually get to the point where that’s enough and you don’t need your coffee anymore. Or maybe you’ll switch to tea. But this is the point where you’ll have your coffee if it’s still calling your name.
Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3
I’ve been seeing a lot of people lately ask about how to support their bodies naturally through constipation. If this is you, or someone you love, keep reading!
Someone is considered constipated if they have a bowel movement fewer than 3 times a week.
Some of the first things I’d recommend to someone trying to work through this are:
1. Consider going on a probiotic and/or taking digestive enzymes.
You can ask your doctor about probiotics to see if they're right for you (probiotics are not for everyone) – BUT generally speaking they can be a helpful supplement in supporting gut health. Digestive enzymes help your body break down your food and absorb nutrients. To this day, I keep digestive enzymes in my house (and my purse!) and I take my probiotic every night!
2. Drink more water.
You might be thinking “I drink plenty of water,” but how much is “plenty”? Really you should be drinking HALF your body weight in OUNCES daily. (So, if you weigh 200 pounds, your goal should be to drink 100 oz of water every day.) Water makes up 75% of healthy stool! It’s an important part of getting things moving in the digestive system.
3. Eat plenty of fruits, vegetables & whole grains.
Refined, processed foods & white flour are not your friends here. Fruits, vegetables & whole grains provide your body with high quality dietary fiber, but they also support healthy digestive function in general. Dried plums are a secret weapon in our house, but everyone is different, so pay attention to the foods that are not serving you in this aspect. High fiber diets don't work for everyone, but getting high quality nutrients is always important. NingXia Red is a yummy whole food wolfberry puree that is jam-packed with antioxidants and is extremely supportive to gut health.
4. Try yoga!
Slowing your body down (and relieving stress!) can help get things moving, but there are also some yoga poses in particular that stimulate your digestive system and get things moving. The breathing exercises incorporated in yoga practice are also very calming to your body systems.
5. Exercise.
You don’t need to go join a CrossFit gym, but going for a 30 minute walk on a daily basis (or at least every other day!) can really make a difference. Experiment with different methods of movement and stick with what works for you. Creating a sustainable routine is key for long term success.
6. Incorporate essential oils.
Essential oils like ginger, peppermint, cardamom, anise, fennel & tarragon are extremely supportive to healthy digestive function. I only recommend Young Living oils because I know they’re safe and unadulterated. Some of our favorite essential oils to use for digestive support are blends called KidScents Tummygize (which also comes in a convenient roller bottle) and Digize. Essential oils can be applied directly to the abdomen. If needed, you can dilute the essential oil with a carrier oil like jojoba oil, coconut oil, olive oil, etc.
In more severe cases, you may need to reach out to a doctor for further support, but I encourage you to try holistic approaches before turning to laxatives or medication as this can make your problem worse.
Was this helpful for you? Let me know in the comments below! You can also request to join my new Facebook group for more tips to come – free of charge. <3
