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#YOUtrition
Hey hey Diva friends!
I was trying to think of a fun way I could refer to my personal food philosophy and YOUtrition is what came to mind. I kinda like it, what do you think?
So what IS #YOUtriton? (that's right, I aded a hashtag....get out there and share this post - I want see #Youtrition everywhere because when you embrace it your life will CHANGE!) :P
Simply put, #YOUtrition is the nutrition that is right for YOU. It's as wonderful, unique, individualized and special as you are. Everyone's genes, life history, mental/physical/emotional stresses are different and so the right combination of foods to fuel your body is just as unique. Just because a food is healthy doesn't mean it's healthy for YOU.
#Youtrition has 2 main steps:
1) Eliminate the garbage. This covers everyone regardless of genes, environment, lifestyle, age, gender....and is beneficial for any lifestyle.
If the "food" is processed, modified, hybridized, ditch it. If it has chemicals, sugar, or words you don't recognize on the ingredients list, pass it over. Focus on REAL, whole, unprocessed, organic-as-much-as-possible food.
2) Once you have #1 under control, this is where it gets fun. Personalize your diet to fit YOUR body and YOUR life. For example: How do you feel on low carb? How do you feel on high carb? What about high fat or low fat? How do you feel with squashes or tomatoes? Do you feel energized and awesome or do you get gassy or tired? What about Dairy (raw, organic, pasture raised of course)...do you tolerate it or not?
Just because butternut squash is packed with nutrition and could be an amazing source of carbs for Jim down the street doesn't mean that's the right food for Sandra next door. She may experience a headache, gas or bloating. In that case, put it on the no-fly list and move on.
You have to DISENGAGE to make this fun!
Drop the mentality that because something isn't right for you the world is OVER ha! Trust me, I've been there. I got sad for a minute when I realized I couldn't have cinnamon or mint this year. HELLO holiday EVERYTHING :) But your mentality is super key in making this enjoyable. Take a "can do" attitude and make it an adventure. For everything you CAN'T eat there are tons of new foods, flavors and spices you CAN. Be open to trying new things, experimenting and expanding your palate.
If you have trouble with your mentality - WORK ON IT. This is not something innate to people. In fact, people are naturally pessimistic, fearful and negative. Positivity, productivity, and discipline take practice and personal growth. Some awesome books you might like to check out are:
Finding the right #YOUtrition can take some time, but it's rewarding!
Keep it simple. Master step #1 first and you may find that's the only step you need. Your weight, rosacea, mood swings, and bloating may disappear when you get ride of the junk.
If you have other goals or specific complaints that stick around then move on to step #2! Break it down, keep lists or a journal and give each change you make at least a few days to really determine it's effectiveness if not longer.
During step #2 you might find you need some guidance of WHERE to start. I know that I was surprised to learn of "healthy" things that were not healthy for me (At least not at this time) like yellow squash, and chicken!
The MRT Leap food sensitivities test helped me a LOT and gave me a strong foundation to build my own #Youtrition from the ground up. I've adjusted and modified since taking the test and it has helped so much. Now I'm helping my clients do the same!
Be your own health advocate and discover whats exactly right for YOUR unique body.
If you're ready to take YOUR health to the next level and you want some FREE recipes, fun, and accountability along the way, join my Facebook group "Stop Dieting and Live Your Life!" I'm running my FREE Holiday Survival Guide event now through December and you can download that here!
If you really want in-depth support, 1:1 attention and guidance on gut health, balancing your micro biome and restoring your heath from the inside out, check out my new 8 week program "Get Gutsy With Me" Launching January 15, 2018!!! You will have access to additional testing including the MRT Leap food sensitivities testing to personalize your experience!
I'd love to hear YOUR story! Comment below with any thoughts or questions!
3 steps to stop the yo-yo cycle TODAY
Hey Hey Diva friends!
So this is a pet peeve of mine and I just REALIZED it's a pet peeve...so idk...does it count as a pet peeve if you haven't had it for longer than a few days?! Anyway ;P
As you know, I'm a personal trainer and Functional Diagnostic Nutrition practitioner helping people achieve success in their gut health, weight, hormones (and more!) through natural, holistic practices...ones that don't include extreme dieting, counting calories, portion control, or old "diet" mentalities....My greatest desire is to give you FREEDOM. Freedom from the scale, freedom from cravings, excess weight, bloat, and up-down up-down weight cycles.
I especially want to help you navigate the holiday season without THIS as a result:
So here it is...here is my pet peeve: I hate that people gain 20 pounds just because they know if they "diet" a very specific way they can then lose it again. In the body building community it's called bulking and cutting seasons.... But in our world it may simply be yo-yo dieting or, "crash"dieting for specific events or occasions....or even no reason at all except habit.
This tells me two things: 1) The way you normally eat isn't comprised of the right balance for YOU because if it was, you wouldn't pack on the pounds in the first place. Your cravings would diminish, your weight would balance and you would find your perfect homeostasis. I call this #YOUtrition.
2) You're setting yourself up for health concerns down the road if not ignoring them already. (i.e. metabolic syndrome, diabetes, heart disease, hormone imbalances, intense cravings, fatigue.....) It's never ok to binge on garbage food...no matter the reason or the end goal! Your body doesn't say "oh she's drinking this coke for this reason, so I'm going to shunt this over to muscle because in a few months she's going on a "cutting" program and we want to see abs...". If it's bad for you on Tuesday it's bad for you on Wednesday. Simple as that.
"If you can't maintain your weight then either it's not a healthy weight
in the first place, or you're choosing the wrong foods for your body."
I even see many health coaches sharing posts on social media that they have "fallen off the wagon" and show pictures of how they have gained weight and need to "get back on track". They will share these pictures when they are advertising a new program, health product, or workout while asking you to join them. They are trying to be relatable and may, in all honesty, be struggling right along with you. But to me that just says they haven't figured out how to really maintain a healthy lifestyle in the day to day...
Here's the truth:
"When you find what works for you then your
before and afters stop because you live your after forever."
Once you Stop Dieting and Live Your Life sure you might fluctuate here and there - hello water, stress, and periods....but anyone that consistently gains and loses 10+lbs or more needs to go back to the drawing board because clearly something isn't working for them it's working AGAINST them.
So instead of keeping it a pet peeve, I'm going to tell you how to fix it in 3 steps:
1) DITCH grains.
Yep I said it. Ditch em....you may find you can indulge occasionally based on your own body chemistry and personal health on things like rice and quinoa, but for now if you haven't stabilized your weight, your blood sugar, and your energy levels... ditch the grains and don't look back. And no you don't need them for fiber ;D, I'll address that in a future blog!
Try this for 30 days and watch the results pour in. If you don't see results, the toaster pastry will be waiting for you on day 31.
2) Fill your plate with vegetables.
AT. EVERY. MEAL. Literally. Make a CRAP ton of vegetables over the weekend if you have to. Heat up organic frozen veggies if that's what works. Make recipes that incorporate them into the main dish. Just MAKE IT HAPPEN. (By the way, there's your fiber!)
3) Move your body and move it frequently.
Now don't freak out, I don't mean become a cross-fitter. NO! In fact, for many with chronic health complaints excessive workouts can exacerbate instead of help the situation! When I say move I mean get that blood flowing in a way that encourages healing. If you have been a chronic dieter then chances are you have some metabolic issues, some underlying health complaints, some achy joints, some fatigue etc..... so I encourage you to move in a way that encourages healing.
By that I mean take long, brisk walks. I love that the fitbit motivates so many people to hit 10,000 tips a day! That's the perfect place to start. If you feel good abut it add some restorative yoga to your week as well and work on some deep breathing practices. You can d intensity from there once you feel energized and balanced!
So there you have it!! Ditch the grains, add more veggies, and walk your brains out for the next month and see what happens!
If you're ready to take YOUR health to the next level and you want some recipes, fun, and accountability along the way, join my Facebook group "Stop Dieting and Live Your Life!" I'm running my FREE Holiday Survival Guide event now through December and you can download that here!
If you really want in-depth support, 1:1 attention and guidance on gut health, balancing your micro biome and restoring your heath from the inside out, check out my new 8 week program "Get Gutsy With Me" Launching January 15, 2018!!!
I'd love to hear YOUR story below! Comment below with any thoughts or questions!
