If the winter season has you feeling a bit tired and run down, you may need a little nutritional “pick me up”.
Eating a diet with plenty of fresh vegetables, fruits, lean protein, healthy fats, and complex carbohydrates is the best way to make sure you are getting all of the nutrients you need to stay healthy and energized. But, if your diet is lacking, you may need to supplement with a multivitamin.
My favorite is PureTrim’s Daily Complete. Daily complete provides you with 243 vitamins, minerals, and other great stuff in a delicious liquid. Just 1 ounce each day can help assure you are getting the nutrients your body needs to be its best.
No matter what your goals are this year: financial, career, relationships, or physical, good nutrition is a key step in achieving your goals. After all, how can you take action toward your goals if you are feeling sick, tired, and stressed out?
Good nutrition provides the nutrients you need fuel your brain, give you energy, and keep you alert and focused on the the steps you need to take to reach your goal.
Nutritional coaching can teach you how to eat to perform at your best mentally and physically. The better you perform, the faster and easier you will reach your goal.
In nutritional coaching, you meet with your coach to assess your current nutritional and dietary situation and determine the next step in becoming a little bit better by introducing small achievable changes that, over time yield measurable results. With nutritional coaching you can stop dieting, learn to eat better, and be more focused and energetic.
At Achieve Wellness, our clients meet with their coach via video conference or messenger once a month to discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients receive daily lessons and tips to help them stay on track. Coaches monitor progress and provide feedback as necessary throughout the process.
Because I want you to achieve all of your goals this year, I am offering a special new year rate for the month of January!
I am offering our 1-on-1 nutritional coaching program for $150/month (reg. $175/month) AND I am throwing in the initial consultation free of charge, that’s a $50 savings!
Space in the program is limited to 10 people and at this price spaces will fill quickly, so don’t wait!
Take a few minutes right now to fill out our new client survey and get on the path to reaching your goals in 2019!
Achieve Wellness is growing and I am looking to add a few new clients to our nutritional guidance program.
This program teaches participants simple, effective lifestyle changes that can put you on the road to the best body and best health of your life. And thanks to the techniques you learn in the program you’ll learn how to stay there. No fad diets or short term results here. In fact, this is a long term program that progresses you slowly so you have time to absorb and master your new habits. If you are in a rush to lose weight, this is not the program for you.
If you are interested in finding out how you can finally learn to live a healthy life rather than diet, click the link below and fill out our “New Client Survey”. Space in the program is limited, so don’t wait too long.
For many of my clients, the Superbowl is the first big test of their dietary resolve.
Chili, chips, dips, alcohol, and sweet treats can all add up and ruin all of the hard health and wellness work you’ve put in this year.
Fortunately, you can still enjoy the big game and stick to your diet goals, just follow a few simple tips:
Make smart choices about what you eat.
Sure, potato chips and pepperoni pizza are delicious, but they can wreck your diet goals. Look for tasty ways to satisfy your hunger while still staying healthy. For example, substitute roasted vegetables for pepperoni on your pizza or choose whole grain crackers over potato chips.
Load up on fresh raw vegetables rather than pretzels or popcorn.
Replace fat laden dips with hummus, salsa, or use greek yogurt in place of sour cream in dip recipes.
Guacamole is another great dip option, but use it sparingly. Remember even though it contains “healthy” Omega-3 fatty acids it is still high in fat calories.
Skip extras like shredded cheese, sour cream, or barbeque sauces on you chili, nachos, or burger.
Try a grilled chicken breast in place of a hot dog or burger and skip the bun.
Limit or avoid alcohol.
Alcohol not only adds nonessential calories, it can also lower your inhibitions and make you to eat more.
Replace alcohol with sparkling water flavored with lime or orange slices, iced tea, kombucha or a tasty mocktail.
If you absolutely must drink, limit your intake to no more than 1-2 drinks.
Practice portion control.
It is okay to nibble on a few of your party favorites, but limit yourself to 2-3 special treats and if possible limit yourself to a single serving of each. Check packaging for a serving size or use the chart below.
Another good trick is to eat 50% of what you normally would. For example, if you would normally eat 4 slices of pizza, stop yourself a 2 slices or if you eat a large bowl of chili with corn bread, serve yourself a smaller bowl and cut the corn bread in half.
Following these tips may not save you total calories, but at least the calories you ingest will be healthier and serve your body better than traditional, less healthy options loaded with refined carbohydrates, saturated fats, and alcohol.
Check back on Thursday for some delicious Superbowl recipes to help you stay on track to a healthier lifestyle!
Typically, when thinking of the word diet, we think temporary. Spring breaks, weddings and even weekend beach trips will motivate us to lose weight. Unfortunately, these short-term diets don’t work. They are unhealthy and once you stop them, the weight may come back. Studies show you’ll be heavier than when you started.
Instead of a diet, think about making a lifestyle change. This doesn’t mean you have to give up pizza, burgers, or even cookies. Eating is a big part of our lives and should be enjoyed. An important concept to understand is moderation. If you can’t live without pizza, eat it, just not everyday. Plus if you have it less, you’ll enjoy it more.
Going from your favorite unhealthy foods to healthier alternatives can be huge jump. Next time you are flipping through channels, try to find a makeover show. Many of these shows try and get people to completely change their eating habits in less than a week. While this may seem healthy, it probably won’t lead to any long-term changes. Put yourself in their shoes. What food do you eat that you know is unhealthy and really love? How would you feel if someone said you can’t ever have that food again?
An easier way to do it is gradually. Take a food you love and try to make it healthier (remember be better, not perfect). If you love pizza, instead of buying it ready-made, make it at home. There are easy to use crusts available at your grocery store. Add your own toppings, focusing on healthy options like veggies and cut back on the amount of cheese you use. If you love burgers, try using leaner beef such as 93% lean. Don’t go out, make it yourself. Homemade meals are almost always healthier than ones you get at a restaurant (fast food or not). If you do eat out, make healthier choices by skipping the bun and mayo. Substitute a salad for french fries (at least most of the time).
Another popular way to get healthier are fat-free or low-fat versions of food. Cheese, peanut butter and milk all have low fat or fat-free substitutes. Sometimes companies do a good job with taste and sometimes they don’t. In some cases it might not even be possible to get the same taste with all the fat taken out. This is why it is important to go down in steps. If your goal is to drink fat free milk but you’re using whole milk, don’t do it overnight. Take it in steps over the course of a few weeks. You won’t notice the difference in taste as much. The same goes for other dairy products. Also, if you just can’t stomach the fat free version, try the low fat version.
Most importantly, don’t ever deprive yourself of something you love. Sometimes we over indulge in what we enjoy. Instead of eating a large number of cookies, look at the nutrition label. Eat a serving and put the pack down.
Making gradual lifestyle changes can help ensure you reach and maintain your diet and weight loss goals.
When it comes to achieving goals, many of us get frustrated or discouraged if we don’t stick to our plan perfectly.
But in reality, life can often throw a wrench in our best laid plans. Work, school, family obligations can all get in the way of our best efforts and missteps can occur. But rather than losing focus or even giving up when life gets in the way, look for ways to make better choices than you normally would.
Rather than grabbing a candy bar or chips from a vending machine, look for a low carb protein bar, or pretzels. Better yet pack healthy snacks to carry with you. Protein bars, tuna packets, or nuts make excellent packable snacks for when you’re on the run.
When it comes to your workouts it is best to stay on track, but if you cannot make it to the gym have a plan to ensure you get some physical activity in for the day. Take a walk on your lunch break or do a few exercises while watching TV.
Remember, 10 baby steps are just as effective as 1 giant leap when working toward any goal.
Are you worrying about your finances, your health, your relationships or what you see and read in the news?
Are you thinking about something that happened earlier today, or yesterday, or a year ago?
OR
Are you present in this moment; peaceful, calm, and focused on what you are reading?
Worrying about what is to come creates fear and anxiety which can prevent us from taking the actions we need to ensure success on our quest to reach our goals. We focus on the “what if’s”, visualize disastrous outcomes, and take the safest course to prevent failure. It allows our ego to control us and our limiting beliefs to keep us stuck in our comfort zones. While our lives may not become worse they rarely get better and we are left feeling frustrated, stressed, and unfulfilled.
Thinking about the past also blocks our ability to move toward our goals. Looking back often allows us to play the “victim” blaming others for our current situation. Our inability to claim responsibility for our own circumstances prevents us from making changes within ourselves that are necessary to progress in our movement toward our desire. Looking to the past can also encourage feelings of guilt, anger, and resentment. When we focus on these negative emotions we not only create for ourselves more events to increase those emotions but we limit our ability to experience positive emotions such as gratitude, love and joy.
However, when we are present in the moment we can fully appreciate and learn from every experience we have, good or bad. Being present in the moment clears our mind of distractions and allows us to focus on what is right in front of us whether it is a talking to family member, creating a work presentation, or driving to the market. This focus makes us better communicators, improves creativity, reduces our stress levels, and give us the freedom to be happy right NOW.
In the present moment there is no limit to the success we can achieve because negative beliefs from our past no longer exist and the worries about our future have not yet formed. With our mind free of fear, worry, stress, guilt, and anger we are left with only gratitude and happiness for who, what, and where we are in this moment. It is in this state of joy and thankfulness we can use our inner knowing to manifest the next present moment, and the next present moment, and the next present moment until we have achieved all our goals with ease and joy.
Need some help learning how to be present? Check back next week for 4 tips you can use to be more present. Can’t wait until next week? Use the contact form below to set up your 1-on-1 session with me!
Welcome to cold and flu season! This year is shaping up to be a doozy!
So what can you do to protect yourself and your family from getting sick?
Here are a few tips to keep you healthy this season:
Wash your hands – Everything we touch is likely to have germs on it from the pen at the grocery store, to the treadmill at the gym, to your office keyboard. Prevent spreading these germs from place to place by washing your hands frequently and effectively. Wash your hands with hot water and soap (it does not need to be antibacterial) for at least 20 seconds to ensure your have removed all germs from your skin. And while we are talking about your hands, keep them away from your nose, mouth, and eyes as this is the primary way germs enter the body.
Take a probiotic – While probiotics are often thought of as being solely for the digestive system a good probiotic can stimulate the immune system as well. Puretrim’s SyngeryDefense or Global Healing Center’sLatero-Floraboth contain probiotics to support the immune system.
Go for a run – or engage in some other form of aerobic exercise. The increased blood flow sends disease fighting cells through the body at a faster rate allowing the cells to “find and destroy” illness causing germs sooner. An increase in breathing rate can help flush germs from the lungs preventing respiratory illnesses. Finally, the temporary increase in body temperature can prevent the overgrowth of bacteria in the body. Aim for 20-30 minutes of moderate intensity aerobic exercise 3-4 days per week.
Eat your fruits and veggies – Phytonutrients found in fruits, vegetables, nuts and legumes have been shown to increase activity of T-cells which fight off disease as well as help protect lymphocytes from damage keeping the immune system working at optimum levels. Adding citrus fruits, oregano, berries, dark leafy greens, tea (black or green), apples and walnuts to a healthy diet plan will provide the phytonutrients necessary to support your immune system.
Stay away from sick people – Encourage friends, coworkers and family to stay home while they are sick, especially if they have a fever, to prevent the spread of bacteria and viruses that cause colds and the flu. If you do come in contact with someone who is ill advise them to cough or sneeze into a tissue to prevent germs from congregating on their hands.
Don’t recycle – Reduce, recycle, reuse is great for laundry bottles and ketchup jars but not for tissues. Use a tissue once then throw it way. Don’t keep it in your pocket or sleeve to use again later. This will keep germs from spreading from your pocket, to your hands, to the door handle at the bank.
Get your beauty sleep – Sleep deprivation decreases the levels of T-cells in the blood while increasing inflammation causing cytokines both of which have a negative effect on the immune system. While everyone’s need for sleep is slightly different try to get 6-8 hours of sleep each night.
Try adding colloidal silver to your supplement plan – For centuries silver has been used to fight infections due to bacteria, viruses and fungi. It was used as an antibiotic prior to the introduction of prescription antibiotics as well as an antiseptic for wounds. Silver interrupts the life cycle of pathogens thereby preventing them from reproducing and causing illness. Colloidal silver is available in various strengths and dosage instructions should be followed to prevent a side effects including argyria which results in the skin or eyes turning blue or grey. It can also impact the effectiveness of prescription medications such as thyroid medications and prescription antibiotics. For more information on colloidal silver visit Global Healing Center’sblog page.
Through proper diet, exercise and rest as well as washing your hands and paying attention to what you touch you can keep your immune system strong and stay healthy and happy this cold and flu season.
Achieve Wellness 