With a wellness lifestyle you will never count calories, never eat low fat, never have a loss of motivation and never have those mid-day slumps. You will lose toxins, weight, balance hormones, repair and rebuild the body and get that razor sharp memory you've always wanted!
Building the Foundation Basics 101
- Understanding macronutrients and calorie counting: We have 3 macronutrient groups: proteins, fats and carbohydrates and each contain a different caloric template. Not all calories are created equal and therefore are assimilated differently in the body. Proteins and carbs consist of 4 calories per gram and fat packs 9 calories per gram. When eaten in real food form these work in ways to rebuild, repair and heal your body.
- Fat is vital for health. Eating low fat and avoiding fat (and cholesterol) for health is one of the biggest myths ever recommended by conventional doctors, the USDA and the media. This is a belief system that many clients have when they first start working with me. Many of these beliefs are the reason we have health issues in the first place. I work with clients to ‘divorce' or let go of these belief systems that are clearly not working for them. What are healthy anti-inflammatory fats? Grass fed butter, tallow, meats with the bone, bone broth, soaked nuts and seeds, coconut oil, avocado's, grass fed eggs, etc… What are unhealthy pro-inflammatory fats? Yellow oils such as corn, soybean, canola, cottonseed (all of which are genetically modified or GMO and have been linked to cancer)
- Grains are keeping you sick, fat, depressed and addicted. I know this is hard to understand especially when we hear about how heart healthy ‘whole wheat' is. Many people who eat wheat, pasta, breakfast cereals, chips, etc.. feel as thought they have an insatiable appetite all the time. I know I did when I ate grains. When you cut out grains, you stop feeding microbes in your gut and other areas that lead to more illness, you lose weight, balance blood sugar, balance your mood, and have incredible energy-no more highs and lows.
- Eliminate sugar and all forms of sugar. Our sugar sensitivity in this country is at an all time low. People and children can eat more sugar and their cells are resistant to the effects due to over consumption. Sugar takes a devastating toll on your health. In fact, excessive sugar consumption may be the largest factor underlying obesity and chronic disease in America. The average person consumes 150 pounds of sugar per year–compared to just 7 ½ pounds consumed on average in the year 1700. That's 20 times as much! When typical slightly overweight people eat sugar, they on average store 5 percent as ready energy to use later, metabolize 60 percent and store a whopping 35 percent as fat that can be converted to energy later. Interestingly, 50 percent of the sugar we consume today comes from high-fructose corn syrup in fat-free foods like salad dressings and regular soft drinks. (source) When your body becomes more alkaline versus acidic, a piece of fruit may almost taste too sweet for you.
These are my top 13 wellness lifestyle recommendation to help you have a permanent change to your life. The following changes have changed my life drastically. My unhealthy cravings have completely diminished, I have lost 40lbs and have easily kept weight off (while eating good fats), I am no longer a prisoner to food, I never have afternoon slumps, I have more muscle tone than ever and my emotional health is vibrant!
- One baby step at a time. This is important for most of us because if something seems too overwhelming or too mentally exhausting many times it does not get done or gets pushed down the list of priorities. It has taken me years to get to where I am at, but my results have also taken years as well. Most people want results a little sooner, that is why I help guide clients through a do-able time line with a wellness lifestyle based on their life and their goals.
- Eat real food. I'm a food first gal and quality matters. With the wellness lifestyle you want to eat real food ingredients such as grass fed meats, eggs, butter, cheese and lots of good fats and organic vegetables. However, I am a baby-stepper and completely understand taking this one step at a time. Perhaps for you and your family making this transition is about adding in one real food item at a time while eliminating one unhealthy item.
- Eat protein and fat every 2-3 hours and even before bed *gasp! If you go to bed hungry your blood sugar will drop and you will not sleep well. I recommend healthy snacking for everyone, but quality matters. Starting your day off with protein you will set the stage for amazing energy, mental sharpness, balanced blood sugar and mood. See what I eat.
- Sleep 8-9 hours a night. I recommend going to bed when the sun sets and getting up when the sun rises. This wellness concept is FREE and is the quickest way to keep your hormones, energy, mood and blood sugar balanced.
- Purified water. Our bodies are 70% water, our muscles are over 75% water, water lubricates our digestive tract, our joints and helps our kidneys, liver and other organs of elimination to filter toxins and impurities. I recommend at least half your body weight in ounces per day of filtered water with drops of trace minerals and fresh squeezed lemon juice.
- Plan ahead. Meal planning is a must for lifelong change. This will help you save money, time, become more conscious of food quality, have less stress, allows for amazing nutrient dense homemade food. If you're not packing a cooler, you're not eating real food!
- Move. Whatever you want to call it (many people dread the work exercise) just move…dance, play with your dog, your children, stretch, do cartwheels, jump on a trampoline. Your body's lymphatic system depends on movement to clear toxins. If you are not moving often you will get stagnation. No one wants that!
- Listen to your body and honor what it is asking. I teach my clients the art of body signals and what they truly mean. You can start by simply being aware. I am aware that my body is needing more food, I am aware that I am craving sugar or salt….
- Take whole food supplementation. In my 9+ years of clinical nutrition in my practice and fixing my health imbalances, food is not enough. First of all, the nutrients are not in the food that once used to be. Even if you eat 100% organic and local, you cannot achieve a 100% balanced diet. The nutrition is just not in the soil. Supplementation is critical to really fix imbalances and toxicities. Forever? Perhaps not, but that is why I test what your gaps are, no guessing.
- Quiet down. Turning off the tv, news, phone, radio, computer and self chatter is truly a vacation for the mind, body and soul. You will recharge your batteries physically, emotionally and spiritually.
- Laugh. And often! Laughter IS the best medicine and it's free! I find if you can laugh at yourself, life is all good.
- Cleanse, nourish and feel gratitude. Always remember that our bodies are a flow system. They need to be cleansing always and feeding and rebuilding. And feeling gratitude for all the wonderful things in your life will keep more coming in.
- Keep learning and researching! We are students of and for life. Truly the more I learn, the more I realize I don't know. I rarely if ever watch tv anymore. I read, listen to podcasts and health summits, read other healthful blogs and blog myself, which engages my mind by doing more listening, research, reading and writing. I believe that your knowledge is your power to change this world into a new earth.
Are there any steps that have helped you transition into a healthier lifestyle?