Learn the 3 KEY STEPS to transform your holidays into the healthiest, joy-filled, no-regrets season you've ever experienced AND skip the next short-term diet fad in January!
You need MORE, not less. More of the things that nourish you, that fire you up, that fill the empty spaces in your soul, that create vibrant energy....more of the things that light your path out of shame, disappointment, and inertia. We've spent way too long thinking less is the solution. It isn't. Less is not joyful AND it doesn't work. Start giving yourself more of what you need to live an epic life. MORE is your ticket out.
How to Avoid Feeling Awkward, Deprived, or Left Out While Dining With Friends!
Dining Out on Paleo is Absolutely Possible! Learn How:
Real Life Strategies for Preventing and Addressing Cravings that Actually Work!
For some strange reason, I used to be intimidated by farmers’ markets.
I’d ask myself: How do I shop there? What should I purchase and how much? Is it a better deal to shop there than at grocery or natural foods stores? All the questions… (Yep, I’m an overthinker!)
When I starting a Paleo diet in 2012, I made a pact with myself to try one new vegetable each week. I would go to the store, grab a random thing I wasn’t sure what to do with (or what it even was if I’m being honest!), and I’d go home and channel the power of Google to figure out how to cook it.
I grew up on an island in Alaska where produce wasn’t plentiful so I was really starting from scratch. Combine that with the fact that, up to that point, I had a narrow range of preferences and cooking skills so you can imagine what a culinary adventure this was!
My efforts didn’t always turn out (steamed turnips? nope) but over time, my family and I have developed a love for veggies such as beets, Brussel sprouts, and leeks that we never would’ve imagined.
ENTER THE FARMERS’ MARKET
As you’ve no doubt discovered, organic produce can be expensive. I’d heard that shopping from local farmers was not only a better deal (you avoid the middle man) but you also get much fresher produce and reduce your carbon footprint (produce isn’t being trucked or flown hundreds or thousands of miles).
Despite my trepidation, I decided to give it a go. There are several in the area (I live in Wichita, Kansas – the heart of America’s farmland).
My experience was amazing. Not only was there a huge variety to choose from, I got to visit with farmers, learn about their practices, and gain a sense of community. How fun is it to know where your food actually comes from?!
And the prices. Whoa. On average, I spend half of what I would at either a standard grocery store or natural foods store.
TIPS I WISH I’D KNOWN
- Bring your own reusable shopping bags. You’ll be wandering around and plastic shopping bags are flimsy and hard to manage.
- Check out several stands to see what’s on offer before you purchase. Produce may be better quality or less costly from another stand so it pays to shop around.
- Focus on ingredients. Produce, grass fed beef, pastured pork and chicken, eggs – all of these can be found at farmer’s markets at lower prices. You will undo these savings if you get too carried away at the juice stand, coffee bar, or pre-made food vendors.
- Take a moment to visit with the vendor/farmer if you and they have time. It really is amazing to make the connection with where your food comes from and understand the process a little bit better.
- Get there early for the best selection or get there near the end for great deals (farmers typically don’t want to haul their produce home).
- Locate a farmer’s market near you by typing your zip code and the distance you’re willing to travel in the search boxes of the USDA Local Food Directory.
FIRE UP THE GRILL!
As it’s summertime, I love to grill whenever and whatever I can. I enjoy the flavor and I don’t have to heat up the house.
On today’s grilling menu:
- grass fed burger patties with grilled onion slices
- grilled zucchini and yellow squash with balsamic vinegar
- smashed new potatoes with olive oil and Thai basil
I’m curious – what has been your experience with farmers’ markets? Let me know by leaving a comment, reaching out to me on the socials, or shooting me an email:
Personal responsibility is a big theme in my coaching practice. Many of us have somehow lost the thread that we are the CEO’s of our own life and health. Instead, we’ve allowed ourselves to become somewhat passive observers, allowing diet book authors, Internet ‘experts’, and doctors to dictate our actions.
Over the past 5 years, I’ve woken up. The good news is it’s never too late to take the initiative with our health and I am living proof of that! I now get to spend my days teaching others that reclaiming their health is something they have a great deal of control over.
Having said that, I’m going to be honest: Within the conventional medical paradigm, taking ownership isn’t always a smooth process.
I encourage many of my female clients to get a full thyroid panel with antibodies, particularly those on thyroid hormone replacement. At least ½ dozen of these women were shocked to discover their hypothyroid condition was caused by Hashimoto’s Thyroiditis, an autoimmune condition.
When they presented their test results to their prescribing doctor and asked why they hadn’t been told they had an autoimmune condition, they were each met with some version of a shrug and “We don’t discuss Hashimoto’s because it doesn’t change our treatment protocol”.
To discover you’ve been suffering from a condition no one told you about is seriously frustrating. On top of that, to be told ‘There’s nothing you can do anyway so don’t worry about it’ – only to find there is a LOT you can do – is mind boggling.
We know from research, and thousands of anecdotal cases, that removing gluten, correcting micronutrient deficiencies such as Vitamin D status, and reducing stress can dramatically improve autoimmune conditions and, in some cases, even put them into remission.
Most conventional doctors understand that having one autoimmune disease predisposes you to developing other autoimmune conditions (it’s an immune system issue!).
What most doctors haven’t been trained in, and therefore don’t discuss with patients, is how diet and lifestyle can improve, and even reverse, chronic health conditions such as Type II diabetes, hypothyroidism, PCOS, high blood pressure, and uterine fibroids. Instead, patients are told that these conditions are only responsive to prescription drugs and/or surgical interventions.
Why wouldn’t doctors talk to patients about healthy lifestyle changes before recommending prescription drugs or surgery? I have several theories:
- Most doctors aren’t adequately trained in nutrition and biochemistry;
- There is no money to be made from diet and lifestyle changes;
- Doctors are often jaded into thinking people won’t implement meaningful changes so there is little point in offering recommendations.
My point here is not to beat up on conventional doctors. In terms of crisis care, we have the best medical system in the world and I am deeply grateful!
I wrote this post as a call to action and a reminder:
- We deserve to know as much as our doctor knows so we can be empowered to choose the approach that’s right for us.
- We deserve to know the range of treatment options available for addressing chronic conditions.
- We deserve to have the option of seeking alternative care should we decide to.
- We deserve to make empowered decisions about our own health care.
The women I’ve worked with took immediate ownership and made meaningful diet and lifestyle changes when they learned about their health condition. The result for all of them has been drastic improvements in cognitive function, elevated energy levels, and improved skin health. The majority of them have also seen marked improvements in body composition.
Am I saying we shouldn’t listen to our doctors? Of course not! I’m saying that we must be bold enough to insist that we be active partners in our care. This isn’t comfortable for many of us who have been raised to believe that anyone in a white coat is all-knowing and should never be questioned.
Remember: A confident doctor respects a well-informed patient.
My recommendation is this: Step out of your comfort zone enough to ask your doctor to provide you with all of the information about your health status (test results, options, etc.).
From there, it is your responsibility to seek high quality information about all of the treatment options, mainstream and otherwise, so you can choose the course of action that is right for you.
Knowledge is power. Start reclaiming yours.
PALEO BREAKFAST MADE SIMPLE
BONUS: EGGS NOT REQUIRED!
One of the most common questions I get from clients and individuals just starting Paleo is:
What do I eat for breakfast?! [insert frantic voice]
I get it! My pre-Paleo breakfast menu included toast, cereal, bagels, or oatmeal (carbs, carbs, and more carbs…). When I transitioned to Paleo, I was flummoxed. Sure, eggs are great. Bacon? Hadn’t had that in years! But after a few weeks, I was ready for something different.
WHY PALEO-IFIED BREAKFAST IMPROVES OUR HEALTH:
Paleo breakfasts are typically much lower in carbohydrate, higher in protein, and more nutrient dense than the SAD (Standard American Diet).
Why does this matter?
When we start our day with a large dose of carbs, we set ourselves up to ride the blood sugar roller coaster for the rest of the day.
Not only does this impact our mood, energy levels, and ability to be metabolically flexible (read: burn fat!), it sets us up to make less optimal food choices later in the day. Once we start eating sugar, it’s very hard to stop.
Starting our day with 30-4o grams of protein, some healthy fat, and fiber rich veggies allows us to feel full, energetic, and calm throughout the morning. We go into the lunch hour without that hangry, I-need-to-stuff-my-face-now feeling, which is a total game changer.
Some Paleo followers enjoy intermittent fasting, or skipping breakfast. That’s great if it works for you! However, there is research to show that we can optimize our circadian rhythms by eating breakfast. We need to find what works for us as individuals and I encourage you to experiment. For myself, and for most of the clients I’ve worked with, breakfast is important.
BACK TO WHAT TO EAT!
The InterWebs are chock full of amazing Paleo breakfast recipes. Here’s the problem: Most of us are BUSY in the morning.
We need quick, grab and go options.
Sure, it would be nice to sit around the breakfast table and enjoy a farmhouse breakfast but, for most of us, that’s not the reality. I’m all about reality!
SIMPLE PALEO BREAKFAST IDEAS
With that in mind, here are some of my favorite [read: simple!] Paleo breakfast recipes that can be made quickly OR prepared in advance.
Slow Cooker Breakfast Meatloaf: This recipe, from Meatified, is absolutely delicious! It’s simple to make and you can set your crockpot to have breakfast ready when you pop out of bed. Don’t be intimidated by the long list of spices. The main ingredients are few and, if you’re like me, you’re not going to run to the store for fennel. If you can get comfortable improvising, it will make your life easier.
Paleo Sausage and Sweet Potato Casserole: This recipe, from Plaid and Paleo, has everything I look for in a hearty breakfast: Protein, veggies, and fiber rich veggies. If you’re not ready for greens in the morning, simply substitute another veggie such as chopped zucchini, bell pepper, or diced tomato. Personally, I do well with a small portion of carbs in the morning (I don’t have insulin resistance) so this recipe is a good fit. If you do better without carbs, there are many low carb Paleo casserole and breakfast muffin recipes available on the Web.
Bacon Avocado Cups: This recipe, from Primally Inspired, is uber simple and tastes like it’s from a gourmet chef. It calls for balsamic vinegar and garlic but I can vouch for the fact that it’s delicious without either or both of these ingredients.
Fiesta Breakfast Bowl: This is another one from Meatified and it is beyond delicious! It’s egg-free and a great alternative to the standard Paleo breakfast fare.
EVEN SIMPLER: PALEO BREAKFAST ASSEMBLY
I don’t get down with a lot of recipes. It’s just not how my brain works. I much prefer bulk meal prep (post and video on that coming soon!). This allows me to have ingredients on hand that I can throw together in any combination that suits my fancy.
I start with a palm sized portion of cooked protein, add 1-2 cups of veggies, a serving of healthy fat (the amount depends on how much fat the meat already contains), and some herbs or other seasoning for flavor.
Sound like a Paleo Pile? It is! This method works extremely well, especially if you’re short on time and don’t mind experimenting a little. Honestly, this is the way my family eats most of our meals. It’s convenient, tasty, and everyone can tailor their meal to the own preference.
Below are some examples of foods to choose from in each category:
- Cooked ground beef
- Sausage patties
- Hamburger patties
- Ground Turkey
- Bacon slices
- Leftover roast, cooked fish, chicken thighs, etc.
- Baked sweet potato slices
- Sauteed zucchini
- Steamed broccoli
- Bell pepper slices
- Leftover salad (I make a huge mixed salad bowl on Sunday)
- Coconut Oil
- Grass Fed Butter
- MCT oil
- Organic Lard
- Raw nuts or seeds
- Fresh herbs (basil, rosemary, cilantro, parsley, etc.)
- Himalayan or Celtic Sea Salt
- Sriracha or other hot sauce
- Any organic spice blend
I’d love to know what works for you! We’re all different and we can all learn from one another. Reach out to me on the blog, social media, or via email – I’d love to chat! Email: firstname.lastname@example.org
(HINT: NONE OF THEM INVOLVE LACK OF MOTIVATION OR WILLPOWER)
We decide, once and for all, it’s time to shed those extra pounds. Or, perhaps we want to improve our health, boost our energy, or lower our disease risk. In each of these scenarios, a targeted nutrition strategy is required.
It seems relatively simple, doesn’t it?
Find a Diet Plan + Follow Said Diet Plan = Achieve Goal
Collective cheer from public! Collective groan from billion dollar diet industry… Oh, how I wish it were this straightforward!
In this post, I’m going to lay out the REAL reasons many of us struggle to stick to a nutrition plan and what you can do about them.
You may struggle with all of them or only a few but, based on my coaching experience, few are exempt from the entire list.
Let me be clear: My goal with this list isn’t to give you an excuse to stay stuck.
My goal is to to help you IDENTIFY and ADDRESS your unique roadblocks before they happen so you can craft a nutrition strategy that fits your unique goals, lifestyle, and circumstances.
Note: I am barely scratching the surface in this post. In future posts, I will dive more deeply into each of these.
Disclaimer: I am not a doctor or therapist. Everything I write on this blog is for educational purposes only and is based on my research and experience helping women achieve their health and body composition goals.
#1 EMOTIONAL TRIGGERS
Heightened emotional states often trigger non-nutritious food cravings. These include:
When we’re experiencing any of the above emotional states, many of us seek food as a way to self-soothe.
Eating triggers the release of serotonin and dopamine, our brain’s feel-good neurotransmitters. Eating hyper-palatable foods, such as a chips, ice cream, cookies, etc., triggers these in far greater quantities than whole foods such as steak or broccoli (this is likely NOT a news flash, ha!).
It’s important to note that when we do something that makes our brain happy, you can bet that our brain remembers. Therefore, the more often we use food as a coping mechanism or a way to change our emotional state, the more we entrench this as a habit.
I’m not going to sugar coat this (pun intended, agh..), this is not an easy one to tackle.
- Therapy: Many of us have underlying emotional issues that we haven’t dealt with. I’m not a therapist but am a huge fan of therapy in all its modalities. I was NOT a fan until I kept working to find someone I felt comfortable with. If this is something you think you could benefit from, don’t stop with the first person who rubs you the wrong way. Shop around.
- Set your phone timer to go off every hour. Take a few minutes to get up and stretch, move around, take some deep breaths, drink some water, and possibly get some movement. This helps prevent the build-up of emotions that can lead to non-hunger food cravings.
- List of Non-Food Indulgences: I help my clients create a list of non-food indulgences that help change their emotional state. I also keep a list for myself. My list is short so I don’t need to carry it around but I have clients with much longer lists. They keep copies in their purse, in their car, and taped to their office computer. My personal list of non-food indulgences includes: 3-5 minutes of body weight exercises, a phone call to a friend or family member, or a 5 minute walk.
- We don’t want to make others feel uncomfortable with our new healthy habits so we choose to indulge alongside them rather than sticking to our plan.
- We want to maintain equilibrium in a relationship. Whether it’s a spouse, partner, or friend, we may be afraid that changing ourselves will alter the relationship dynamic.
- Talk to your friends about what you’re trying to achieve. Let them know that you are in no way judging their food choices. If they try to pressure you to indulge, you can jokingly tell them ‘Eyes on your own plate!’ or ‘This is what’s working for me right now’. Either of these should be sufficient to close the topic of your food choices.
- It’s important to note that the dynamics in a close relationship CAN change when one partner chooses to adopt a healthy lifestyle. Having said that, it’s not effective to try to pressure someone into changing with you. We are all adults who get to make our own choices. Instead, try to lead by quiet example. However, you need to be willing to discuss openly any insecurities that may arise from your partner as a result of your improved health or body composition.
#3 LACK OF PLANNING AND PREPARATION
We don’t take the time to prepare healthy food in advance so we resort to take-out, fast food, or other less healthy options.
We have a busy evening transporting kids to events and forget to pack veggies, a protein bar, or a piece of fruit and wind up eating a hot dog or nachos at the game.
We forget to eat before the party and wind up eating chips and stuffed mushrooms because we’re ravenous (I may or may not have done this…).
Cook healthy food in bulk on Sunday so you have the fixings for fast, nutritious meals throughout the week. Example: A roast in the crock pot, a batch of hamburger patties, and a roast chicken combined with a panful of baked sweet potatoes, a huge salad (without dressing), and containers of chopped veggies (or bags of thawed frozen veggies) will allow you to whip up a variety of meals in under 5 minutes.
#4 UNREALISTIC GOALS AND EXPECTATIONS
You decide you’re going to buckle down, get serious, and go ALL IN. Your latest plan involves severely restricting the type and amount of food you eat in order to get quick results. You are GUNG-HO. This time, you’re going to execute perfectly!
Fast forward to day 3. You didn’t plan for your business dinner and overdid it last night. You woke up late and didn’t have time to prepare breakfast. You’ve blown it. You go through the McDonald’s drive-thru and get a burrito and now you are officially ‘off the wagon’ (Reminder: There IS NO WAGON!)
Slow. The. Hell. Down.
Seriously. I know you want results yesterday. I get it. I’ve sooo been there. But it doesn’t work like that. White knuckling it simply isn’t sustainable over the long run (or even the short run). You know this. I know this! How many times have we all tried it and ended up miserable?
This kind of all or nothing approach doesn’t work. Even when it does, the results are temporary because no one can live like a Spartan long-term. Unless you plan to white knuckle it forever, you need to develop some patience.
A better, more effective, but admittedly less sexy approach:
Change one thing at a time (I recommend starting with breakfast). Eat mostly whole, real foods most of the time (skip the fake food and meal replacements!). You know, the stuff I talk about; food that looks like (because it is) actual food.
Focus on quality protein, a wide variety of veggies, a moderate amount of healthy fats with each meal. Eat fruit when you want dessert. Eat slowly and mindfully (not while driving, watching TV, or playing on your phone). Drink plenty of water. Limit alcohol consumption. It’s shocking how effective this simple, common sense approach to nutrition can be for those who are willing to give it a real shot. Bonus: You get a lot of non-scale wins such as clearer skin, balanced energy, improved mood, and deeper sleep.
#5 LOOPHOLES, EXCEPTIONS, AND A VICTIM MENTALITY
Our inner toddler or rebel is a powerful entity. When it hears the word ‘no’, it does not go quietly into that good night. Indeed it does not.
How many times have you told yourself, ‘I’ve been so good, I deserve this!’ or ‘I’ll get back on plan tomorrow’, or worse, ‘My metabolism is broken and nothing works so to heck with it.’
All of these are lies we tell ourselves to avoid doing the work that will lead us to our goals. Here’s the reality: You’ve been so good that you deserve to reap the reward of optimal health. Now is all we have. Tomorrow is a mythological creature that continually eludes us. Your metabolism is not broken. Your body may have adapted to all the crazy diets you’ve put it through over the years but it can be healed in time and with the right protocols (this is a big part of my work with clients).
Get honest with yourself. The stories we tell ourselves about why we eat what we do, why we gained weight, and why we stopped exercising aren’t helpful. They get in the way of clarity, growth, and living the life we truly deserve.
Listen. I get it. I’ve been there with myself and with my clients. I’ve heard it all. The beautiful part is that once you’re able to lift the veil on the stories you’re telling yourself, you’re free. Free to start fresh with grace, patience, and a sane approach.
#6 BAGGAGE FROM PAST ‘FAILURES’
I can’t tell you how many clients have told me ‘I’m not good at sticking to a diet and I doubt I will be this time’. They’ve lost and regained the same 20-30 pounds repeatedly over the past decade or two. They are scared to death to try again.
This is a completely human response; a protective mechanism designed to shield us from disappointment when we inevitably ‘fall off the wagon’.
Let’s recall #4 Unrealistic Goals and Expectations. When we take an all-or-nothing approach to healthy eating, we are destined to feel like a failure.
The reality is this: There will very likely be cookies, pizza, and chocolate in your future.
The idea is to plan for these indulgences, to make sure they’re worth it, to avoid feeling like a victim of our cravings or circumstances.
An overly restrictive, impatient approach ignites our inner rebel. A more relaxed, patient approach allows us to be consistent yet still enjoy the occasional indulgence without derailing our health or goals.
There is a lot of bashing of the concept of moderation. While I do agree that some foods can be a trigger for some and are best avoided for a time, I strongly believe that moderation is a skill that we acquire when we learn to trust ourselves over time.
#7 CHILDHOOD EATING PATTERNS
Kids who were taught to clean their plate or, more insidiously, had food restricted, may unconsciously struggle as adults with any nutrition plan that involves a ‘no’ list.
Depending on your experiences as a child, therapy in some form may be warranted. I have a good friend, Jenny Helms, who does great work in this area and there are many other wonderful practitioners as well.
Bringing awareness to the issue is key whether you pursue therapy or not.
If you were taught to clean your plate, remind yourself that this is no longer a requirement. Some will use cost to justify eating everything on their plate, yet these are often the same people who spend hundreds of dollars on diet plans, meal replacements, and other weight loss gimmicks.
If you need to, use a smaller plate. In any case, it’s absolutely fine, and highly recommended, to stop eating before you’re stuffed.
If your food was restricted as a child, for whatever reason, you may have unconscious fears of not getting enough. This was certainly the case for me. I grew up with brothers who devoured everything in the house like a swarm of locusts! I would hide food and eat my meals very quickly in order to get ‘my share’. It took me a long time to slow down and realize I wasn’t going to go hungry.
#8 PAST TRAUMA
Victims of past abuse or neglect may unconsciously use food for comfort and/or seek to preserve body weight as a measure of protection.
This one is related to #7 and almost always requires some form of therapy in order to heal. It is outside my wheelhouse. When I encounter evidence of past trauma in my coaching practice, I promptly refer my clients to a qualified practitioner.
I urge you to consider whether this may exist in some form for you.
Note: Past trauma does not have to be as overt as sexual or physical abuse. It can be a more insidious form of trauma such as verbal abuse, neglect, shaming, or bullying. Many times, clients blame themselves for lack of willpower or motivation when their issue is not having dealt with past trauma.
#9 SELF-LIMITING BELIEFS
I once had a client tell me ‘I’ve always been the fat girl and I’ll probably always be the fat girl’. Ouch. That was hard to hear.
As odd as this sounds, there are many people who feel defined by their health status or body composition who aren’t convinced they even deserve to change. This may relate to #8 Past Trauma or it may be a result of years of negative self-talk.
Either way, self-limiting beliefs contribute hugely to staying stuck. Unless you a) believe you can achieve your goals and b) believe you deserve to achieve them, you will likely continue to unconsciously sabotage yourself.
Self-awareness is key. Unless and until you become aware of your beliefs about yourself and your self-worth, you can’t break the bonds of these insidious belief systems. Journaling, therapy, talking to someone you trust and respect – all of these can be powerful tools for creating self-awareness and restoring belief in worth and capability.
#10 REDUCED GUT MICROBIOME DIVERSITY
Ok, I know this one is nerdy. However, recent research indicates that a prevalence of certain types of gut microbes can trigger cravings for certain foods such as sweets, fatty foods, or carbohydrates.
Keep in mind: Our guts are home to more than 1,000 species of microorganisms. These microbes are responsible for modulating our immune system, digestive health, and may play a role in body composition.
- Eat a wide variety of non-starchy and starchy veggies. Vegetable fiber is great for our digestion but also provides prebiotic fiber for our beneficial bacteria.
- Limit your intake of processed sugar. Sugar feeds the types of gut bugs that trigger cravings for more sugar. Make it easier on yourself and keep sugar to a minimum.
- Limit your intake of industrial seed oils. Canola oil, soybean oil, peanut oil, safflower oil – all of these can be damaging to our beneficial gut flora and cause inflammation throughout the body.
- Don’t go ultra low-carb for too long. Research shows that by avoiding foods such as sweet potatoes, potatoes, and other starchy vegetable fiber can starve out beneficial strains of microbes. This can lead to gut dysbiosis and other health problems. My baseline recommendation for most women* is not to dip below 100 grams of carbohydrates per day.
*There are those with certain health conditions such as epilepsy, certain forms of cancer, or MS for whom an ultra low carb or ketogenic diet can be extremely therapeutic.
If you’ve made it this far, that’s awesome! It means you’re ready to uncover some of the unconscious factors that may be hindering your efforts at maintaining a healthy diet or nutritional approach.
As I said, I’ll go deeper into each of these in future blog posts.
In the meantime, I’d be honored if you’d share some of your experiences with me and with others by commenting below, on social media, or in an email to me at email@example.com.