Failing My Way to Success

This year I am focused on how good I can fail. I want to fail so much that I learn to be the best at what I am trying to be and fail abundantly into the person and role model I aim to become. 

I have above-average blood sugar control and management of my diabetes, but that sure as hell hasn’t always been the case. I know what to do, how to course-correct out of range blood sugars because I’ve invested and learned from my failed attempts over 28 years of type 1 diabetes.

In fact, you are currently reading from the girl who wrote fake numbers on her blood sugar data sheets that were faxed to her doc weekly. Sorry, Dr Schuster.

So let’s dive in on how to fail more and fail better.

The more worthy fails you can perform, the better. But first, what is your goal? And this goal needs to be hard and challenging enough, you have room to fail.

So what is my advice?

You don’t want to fail on purpose in order to escape discomfort. This is called escape fails and examples would be:

  • Over-eating/drinking off-plan,
  • Not following through on commitments,
  • Not taking action, and more.

You want to fail, attempting worthy failures. 

Worthy failures are considered fails not because of the action you don’t take, but rather because you’re not progressing from the action you do take.

If your goal is to learn to ride a bike, the time you spend practicing and falling would be a worthy failure. Not trying at all would be escape failure. Make sense?

So what is the point in learning to fail better?

When you open yourself up to doing the unthinkable and failing regularly, your life becomes bigger!

Fail. Fail Again. Fail Even Better.

Good-bye 2019, crushing it in 2020.

15 Ideas For Being Unapologetically Healthy

Hell yes to October! Not only is it one of the most health-focused months, but it kicks off the last quarter of the year and an opportunity to create health, personal growth, and wellness goals. This is my first year to lead my free program the Last 90-Days of Being Unapologetically Healthy and this entails learning to advocate your needs in nutrition, energy, and more.

Before we dive in, think about adopting the following…

  1. Be curious. What areas in your life can you focus on to create change to be a better, calmer, more refreshed person? Whose help do you need? What resources do you need to review? What questions do you need to ask? I create the most personal growth and change, when I explore the above and ask myself the right questions.
  2. Be selfish. If something is not a Hell Yes! Then, I’m sorry, tell them no.
  3. Sleep. Seriously. It’s the secret sauce of health, and if you sleep enough, you will eat less, think more clearly and communicate better in the relationships that need you the most. Go to bed.
  4. Drink less. Have you ever been sober curious as to where and what you would do with the time, energy and money you spend on alcohol? For fun, here is a calculator to play around with. Stay-tune I will flesh this topic out more in the coming weeks.
  5. Drink more. Water. Hydration is one of the easiest and cheapest ways to optimize your hormone function, insulin and health. Just don’t overdo it before bed.
  6. Take your vitamins. And not just any vitamins. Make sure the vitamins you choose are 3rd party tested, for example, these ones, and that you are educated on what nutrients you need. As someone with an autoimmune disease, I take targeted supplements for my gut health (probiotic, L-glutamine), magnesium to improve blood sugar control and sleep/stress, B vitamins to fill nutrient gaps, improve mood and cravings and CBD. Do not assume you need what I take. If you need guidance, email me. I’ll help you identify some of your supplement needs.
  7. Play. Block off time to block out your to-do list and calendar and get out there and play. My love just gifted us stand up paddle boards for our anniversary and that’s easily my happiest place on the planet right now. You don’t need to live by an ocean to enjoy some water. I head to Hoover Dam in Westerville, OH every weekend I can.
  8. Let go. Let go of the things that are weighing you do, and this may entail forgiving someone and or forgiving yourself.
  9. Eat well. We don’t need to strive for perfection, but more so, progress. Above all, look at your poop. Pay attention to how food makes you feel, what your bowels look like and make sure you go daily. Notice what foods spike your blood sugar.  The foods I am most sensitive to (garbanzo beans, gluten, and sweet potatoes), cause the most insulin resistance and blood sugar swings. I am not alone in the observation either, as it’s supported in the research. Check out Robb Wolf’s book, Wired to Eat, to learn more.
  10. Ask. Ask questions so you can get the best care. This is asking questions when you are out to eat (omit standard dressings to avoid canola oil, what’s gluten-free, etc), as well as, asking questions in your community from how to parent your best, dose insulin, meal plan and more.
  11. Spend time with the right peeps. Surround yourself with those who help you be the best version of yourself. Relationships change over our lifetime and some friendships are everlasting and others aren’t. It’s okay that some aren’t.
  12. Value the lessons in your (blood sugar) mistakes. – Mistakes are okay; they’re the stepping-stones of progress.  Appreciate the journey of learning, growing and improving.
  13. Be grateful. Practice gratitude daily. I do this at night before I fall asleep. Last night I was grateful for insulin, my friends and my type 1 community.
  14. Be generous. This was a resolution for me in 2019, and indeed a year I’ve been absolutely the most generous with my time, money and talents. The reward can’t be put into words. Be generous, perform random acts of kindness, pay it forward. You won’t regret it.
  15. Compete. Compete with an earlier version of yourself. In my last 90 day program, I help you with a plan to provide you structure, leading to growth and success. I am excited for you to create some magic. Remember, the journey of a thousand miles begins with one step.

Last 90 Days of Being Unapologetically Healthy – 2019

Is there anything better than personal growth? What if you used these last 90 days to ramp up to the best year of your life? Commit to these last 90 days, starting in October, to being UNAPOLOGETIC about making the best choices for your health, energy, happiness, and growth. If you get tired, learn to rest, not quit.

I am excited to see what magic can happen, when I shift my focus on small daily actions, to evolve and grow into the best version of myself springboarding myself into 2020!

90 Day Details

  • Each week Kelly will provide support and tools in her Sunday morning email. This may often include a weekly challenge (it’ll be fun!)
  • Each month has a theme…
  • October focuses on Self-Care & Self-Discipline
  • November focuses on Detox & Declutter
  • December focuses on Nourishment & Movement
  • If you blow off the commitment level/goal you set for yourself, decide on a daily donation you are willing to pay to support Kelly towards finding a cure for Type 1 Diabetes in her lifetime (JDRF research)
  • Be part of the community and share the love on social media using #KSW90Days
  • If you get tired, learn to rest, not quit.
  • Join in even if it’s the middle of the month or the end of the program
  • Questions? Email me [email protected]

Why Am I Leading This Program?

  • Honestly, I have some room for improvement and I’m truly excited to take the time before 2020 to focus on small daily actions that can help me feel my best, look my best, inside and out, and in the end, grow into the best version of myself.
  • I once had an intern tell me I was a lot like a Tiger Mom and at first, I wasn’t sure how to take it.⁠ After thinking about it, it makes sense. I have a lot of faith in people, and I can see the potential we can all amount to.⁠
  • Organizing a program that focuses on making good, healthy choices, in a season of celebrations, can be viewed as impossible, or it can be spun into a season of focus and structure and accomplishing whatever we put our mind to.⁠
  • Now, are you ready to advocate your needs? Are you ready to be unapologetic about making a healthier choice for you? Let’s strive, challenge, change and grow into the best person you are meant to be!

Why Join?

  • PS, join at any point. You don’t have to begin on October 1. Come in and join at any time and honor, mentally, where you are. Now, why should you join?
  • How you ever felt refreshed by the end of the holiday season?
  • Have you ever been upset by holiday weight gain?
  • Have you ever wished you saved more money by New Year’s?
  • Have you ever been proud of how much or how little alcohol you consumed through the holidays?
  • Have you ever felt your strongest by the end of the year?
  • Have you ever felt you best by New Year’s?
  • Make this year different by having small, realistic, weekly goals, to change how you’d answer the questions above.
  • When Do We Start? Starting with September 29th’s Sunday with Kelly Newsletter, you will get the materials you need to begin this journey. Make note, be ready to commit, and know it’s worth doing.

What’s Involved?

Enroll now!

Why You Are Struggling With Weight Loss

Weight loss is a hot topic this time of year. Along with melting fat, women more so are looking to get lean! Which we absolutely love. As well, weight loss doesn’t always have to mean losing the pounds, it can mean swapping them for inches so do not obsess over the number on the scale. 

Yet weight loss and fat loss is easier said than done. It doesn’t just take hard work, it takes a plan and strategy. Keep reading to discover how you can make the struggle with weight loss much easier!

You’re Trying The Wrong Diets

If you’re going to try and lose weight, you’re going to have to think about some sort of routine. Even if that means simply cutting out fatty foods that are high in sugar and salt, and swapping them for something a bit greener and leaner. That can be classed as a diet, you don’t have to follow some of the crazy crazes that there are out there. But if you’re going to, there are some that will work better, and quicker than others. The keto diet is one of them, and thousands of people around the world are on the diet right now. Ketogenic diet foods are easy to come by, so it’s not like this fancy diet is going to cost you a fortune. The diet works by reducing carbs to pretty much nothing, if not cutting them all out. This then encourages the liver to produce ketones which are then used as an energy source, these then break down fats. Once you reach an optimal weight, you then really slowly introduce foods higher in carbs, but still, stick to a whole real food diet!

Cheat Days Aren’t Banned

Cheat days definitely aren’t banned. The reason we feel that so many people fail when on a diet, is because they restrict themselves so much. It’s salads and fruits all the way, leaving your body to heavily crave the things you used to feed it with so much. This leads to massive binges on junk food, and it halts any weight loss progress. So, make every day a cheat day, and pick one item to have. A chocolate bar, a bag of crisps, whatever it may be. All you have to do is make sure you’re having one thing in terms of your cheat… and no that does not mean a massive Dairy Milk chocolate bar counts as one. That way, you always have a little treat to look forward to, and won’t feel the need to snack constantly.

4 Things To Understand Before Pulling Out Your Sweet Tooth

As Dr. Hyman bluntly puts it, ” Here’s the not-so-sweet truth. We are killings ourselves by consuming truckloads of hidden sugar.” Sugar is dangerous, yet, the average person consumes 3 pounds in a week. That’s equal to 152 pounds in one year, and “healthy” dieters aren’t exempt either as it’s in everything from bacon to a salad dressing. That goes for fruits and vegetables too. Even cavemen and women had a problem with the white stuff.

But, before you try to cut it out or replace it, here are four things to understand.

Sugar Is Everywhere & It’s Sneaky

Saying “I’m going to cut out candies and sweet stuff” and believing the job is done is flawed. Sugar lurks in surprising places and this includes meat and vegetables. In fact, I had major culture shock when I moved back to the USA after living in Australia for 2 years because I couldn’t understand why we needed corn syrup in sausage links and more.

Review labels, and be a detective when reading the ingredient list. Avoid high fructose corn syrup and products with sugar in the list. Also, be aware that the food industry is sneaky and they have 50+ different words for sugar. As well, target the things which are harmful, such as fructose.. Organically found in foods like honey and berries, it was believed to be healthy yet studies show in abundance it leads to an increase in fatty liver disease. It also boosts the production of ghrelin which increases your appetite and encourages you to eat more.

There Are Three Ways To Look At It

You see it as a small, white grain yet sugars come in all shapes and sizes. So, it makes sense to treat it with broad strokes rather than narrow ones. Overall, do not eat a carb (fruit, grains, legumes, starchy vegetables) naked. In doing so, the carbohydrate-rich food digests more slowly when a protein or fat is combined with it, making it more gentle on blood sugar levels and can aid satiety. So for example, it’s better to eat an apple w/ nut butter than an apple solo. Also, check out whether it’s chemical or non-chemical and take a look at the info on the packet.

Alcohol Is Complicated

There are more cons, than pros, when it comes to alcohol, and all in all, moderation and responsibility is key when consuming it.  Yet, when reducing or eliminating alcohol, you are likely unaware of what happens when you stop drinking as the body creates extra insulin. So, it’s smart not to give up cold turkey for the sake of your diet. Instead, gradually wean your body off alcohol to prevent any unwanted hiccups or do your research and source high-quality wines, that don’t have fillers or sugar. Wine is one of my favorite consumable pleasures, so I find a way to make it fit with my lifestyle and goals. 

Substitutes Exist

It’s important not to see it as an impossible challenge. The sugar element of a real food diet is difficult yet doable, and it’s because of healthy substitutes. Raw honey is one of the most popular, but there is also Stevia which is made from the plant of the same name and a lot healthier. Compared to regular sugar, it’s 45 times as sweet yet contains none of the additives.

Whether you think it’s healthy or not, you should always understand the facts first.

Strategies

Set yourself up for success. How? Structure and strategies.

Firstly, use the seasons to stop, reflect and set new goals. I will even do this monthly, and in fact, tract my notes in a repeated calendar entry in my GMail. I live off my calendar, so this is effective for me. The question is, “What will work best for you?”

The bellow tips may seem like common sense, but they are proven effective and I recommend highlighting a few you can adopt.

Strategies for Success for Exercise:
  • Set out your workout clothes the night before the morning you want to exercise.
  • Join a membership where you have to use or lose your class pass. Shoutout to Orange Theory Fitness! I use the Mind Body App and sign up for a class the day before, and rarely do I miss. I do not throw money around, but I do believe that “throwing money at a challenge,” can work. Would this motivate you?
  • Make it an effort to walk for 10 minutes after your largest meal of the day. Ideally, dinner, where we are unwinding from the day and can tend to reach for second servings or sweets to fill the void of being spread thin.
  • Each weekend, plot your exercise sessions for the week ahead for >3 of the 7 days. Note this in your calendar and honor it like you would a true appointment or meeting.
Strategies for Success for Food:
  • Make healthy eating the obvious choice.
  • Don’t obsess about calories in your diet – strive for a colorful diet, using hunger as your most powerful tool of how much to eat.
  • Eat fermented foods daily.
  • Download an app to track a grocery list on your phone. We often can leave our grocery notepad at home, but rarely leave our phone behind. Efficiency is crucial for a healthy lifestyle.
  • Pack a lunch or prep breakfast when you are making dinners. I will do this by using dinner leftovers for lunches, or I will make “KSW Breakfast Muffins,” along with dinner if the oven is in use.
  • When the oven is on, make use of it entirely. I find when I am baking something for dinner, I will make sure to use all 3 racks, filling baking sheets with a drizzle of avocado oil and vegetables (frozen or fresh). With plenty of vegetables ready to eat, it makes healthier options an obvious choice.
  • Make your shopping cart resemble your plate. Aim for at least half of the cart to be fruits and vegetables (fresh or frozen).
  • Review and assess how certain foods and meals make you feel by keeping a log on your phone. I use Evernote and my Notepad.
  • Remove foods from your house that challenge your end goal. When you control what you have in the house, you will be less tempted to make a grocery run in the evening. I am looking at you peanut butter.
  • Position the healthiest food options at eye level in the refrigerator.
  • Keep most if not all counters clear of food.
  • Tuck sweets and treats behind containers or above arm level in the pantry. Just having to take another step can help you think twice about whether or not your body is physically hungry and needs food.
  • Don’t ever eat from a package. Put the food on a plate/bowl.
  • Use 8 inch plates for meals. We eat with our eyes along with our stomach and if our plate looks empty, our mind will follow.
Strategies for Success for Wellness:
  • Have a large bottle of water on your nightstand and drink it upon waking. Aim for 20 ounces first thing.
  • Practice intermittent fasting (13 hours of fasting from dinner to breakfast). It is good for digestion, syncing your circadian rhythms and prevents night eating. I use the app “Zero,” for tracking.
  • Get 10-15 minutes of direct sunlight daily. This can help improve melatonin later in the day, improving sleep quality.
  • Remove perfumes in your life: dish soap, laundry detergent, hand soap, etc. I might as well mention artificial colors here too. Don’t put anything on your body that you wouldn’t put in your body. I shop online at Thrive Market for a lot of my body products and pantry staples.
  • Drink half your weight in ounces and write this goal down in a planner and cross it off when you hit your goal intake.
  • Set boundaries for self-care. Do something for yourself daily (give yourself a facial, bath, enjoyable walk in nature, carve out time to read a book, etc) and plan something more of a splurge monthly.
  • Set boundaries for high quality and quantity of sleep. Avoid blue light/tech hours leading up to bed and have a bedtime.
  • Organize a morning routine; large or small.
  • Have an intention for the day. I use an app called “Affirmations.”
  • Make yourself uncomfortable to grow into the person you want to be. Our happiness allows us to be at our peak wellness.
  • Read, read some more and then some more.
  • Feed your brain with adventure and trying new things.
Strategies for Success for Diabetes:
  • Ground yourself so you can tap into your intuition to understand what your body tolerates (food/gut health) and what it needs (water, rest, sunshine, food).
  • Have routines and protocols. For example, I correct my lows with the same thing every time – and I have a meal I resort to when my blood sugar is being sticky and high.
  • Get the rest your body needs – prioritize sleep.
  • Hydrate first thing in the morning, until late afternoon. Have a water bottle on you at all times.
  • Take high-quality supplements. We are at a disadvantage of managing a chronic disease and our bodies’ can truly benefit from specific supplements.
  • Create a team to help you understand your diabetes and health needs. This can include being part of a type 1 community, your endo, CDE, etc.

New Year’s Health Goals

This January I implore you to not make a New Year’s resolution (they don’t last long enough), but to strive to build habits that help you gain on your health year round. Here are a few ideas:

  • Research shows a strong correlation with those who note, lose weight by eating better. This process makes us accountable and I recommend clients use old school pen and paper. This process, verses an app like MyFitnessPal, helps us zero in on our appetite with no calorie counting distractions. Data from the American Journal of Preventive Medicine found those who wrote everything down lost 2x as much weight as those who didn’t. How is that for motivation? A small task can give big results.
  • Pack your meals. When we pack our lunch, we can control the portion size and ingredients. Use the structure of going to an office to your advantage. Having this boundary and packing meals/snack, you can leave your options to healthy ones, even when at home you wouldn’t follow through. For example, my afternoon snack in the office used to 1-2 cups of raw vegetables and nuts. At home, I’d forgo the vegetables and likely eat more nuts, but if I was in an office and was hungry, I’d eat what I had on hand.
  • Make sleep hygiene a priority. When we lock this in, many other healthy habits fall into place. First sleep needs to be appreciated and then it needs nurtured. On average the clocked hours in bed are as appalling as the current obesity rates. This might be common sense, but we will never have more than 24 hours in a day and the best ways to slow down time is to 1) organize ourselves, 2) be mindful (do you ever pause before eating?) and 3) meditate. So back to sleep – as adults we need a bedtime and a bedtime routine, just like children. We shall not abuse caffeine as it not only hurts our sleep it can hurt our hormones. More tips on sleep here. 
  • Move with interest. Likely we can all agree that movement is good, but make sure it’s something you enjoy. Yes, we may judge an interval workout will give a bigger burn than a walk, but if walking is something we really want to do, it benefits the body and the mind. Find new things that excite you, and rotate the activity each month, before it dulls.
  • I am 100% stealing this brilliant idea from one of my favorite podcasts, The Health Bridge. It’s a 100 day Gong, or what can be defined as in Chinese, it’s a designated amount of time to practice a daily task. Data shows a habit takes about 90 days, so this time-frame is a beautiful amount of time to commit to a healthy action. January 1 I am committing to a 100 day Gong to #1) have warm greetings with my husband, and #2) have a 1 sentence gratitude journal. As for warm greetings, this encompasses just that. Rather than yelling to my husbands office, “good-bye” when I am off to an errand, I intend to put in more effort with our departure and my return. What type of task would you like to commit to?
  • Theme/word. What theme or word would you like to empower for 2017? This year I want to be my best self and expect more out of myself. My word for 2017 is, “Rockstar.” I will believe in myself to accomplish more things and to be pleasantly surprised with what I can succeed to.

Life and health is a journey. No need to hold guilt over your head if you fall off track of what you intend. Just aim to take 3 steps forward with less back. Progress is a win.

Cheers to good health and Happy New Year!

Kelly Schmidt, RD, LDN

Organizing A New Year’s Plan

The new year welcomes an opportunity for a new start. This January I implore you to not make a New Year’s resolution (they don’t last long enough), but to strive to build habits that help you gain on your health. Here are a few ideas:

  • Track. Have you ever captured what you eat in either an app (I like Myfitnesspal, Lose It and Fooducate) or on paper? Research shows a strong correlation with those who note lose weight by eating better. This process makes us accountable and we are most likely to strive for eating well when we share the journal with others. The apps allow for this feature, but you can also buddy up with a friend and exchange logs over time. Data from the American Journal of Preventive Medicine found those who wrote everything down lost 2x as much weight as those who didn’t. How is that for motivation? A small task can give big results.
  • Pack your meals for work. When we control what we pack for breakfast and/or lunch, we can control the portion size and ingredients. Use the structure of going to an office to your advantage. Having this boundary and packing meals/snack, you can leave your options to healthy ones, even when at home you wouldn’t follow through. For example, my afternoon snack in the office used to 1-1/5 cups of raw vegetables and nuts. At home I’d be less tempted to eat all the vegetable, but if I was in an office and was hungry, I’d eat what I had on hand.
  • Sleep. First sleep needs to be appreciated and then it needs nurtured. On average for US adults our clocked hours in bed are about as appalling as the current obesity rates. We feel like we do not have enough time in the day and we forgo sleep to makeup for it. This might be common sense, but we will never have more than 24 hours in a day and the best ways to slow down time is to 1) organize ourselves, 2) be mindful (do you every pause before eating?) and 3) meditate (Headspace is a go-to app/podcast). So back to sleep – as adults we need a bedtime and a bedtime routine, just like children. We shall not abuse caffeine as it not only hurts our sleep it can hurt our hormones (health) too, which can lead to insulin resistance, making blood sugar control harder to manage and cravings more prevalent. If you haven’t made sleep a priority, know it is more important than your exercise routine and right up there with diet. More tips on sleep here. 
  • Treat. As a woman and a new mom, I now more than ever, have realized how we are often more than willing to jump and help a family member of friend when the need presents, but we don’t go out of the way for ourselves. 2015 shall be the time to slow down and schedule personal dates that may include – an early morning at the book shop with coffee and exciting read, a mani/pedi (I know guys that loves these too), massage, some locations even have a monthly membership, a new accessory or piece of apparel. On a similar note, but slightly different page, maybe you schedule in some charity time – soups kitchens, walkathons, etc. Research shows, when we contribute or give, we get more out of it than receiving. Know what makes you tick and pleasure your soul.
  • Move with interest. Likely we can all agree that movement is good, but make sure it’s something you enjoy. Yes, we may judge an interval workout will give a bigger burn than Pilates, but if Pilates is something we really want to do, it benefits the body and the mind. Find new things that excite you, and rotate the activity each month, before it dulls.
  • Assess. Pick a time at the end of a week to review the actions you intended to reach for your latest health goal. Write down what works and what doesn’t, and re-evaluate what you can do differently moving forward.
  • Gong. I am 100% stealing this brilliant idea from one of my favorite podcasts, The Health Bridge. It’s a 100 day Gong, or what can be defined as in Chinese it’s a designated amount of time to practice a daily task. Data shows a habit takes about 90 days, so this time-frame is a beautiful amount of time to commit to a healthy action. January 1 I am committing to a 100 day Gong to #1) have warm greetings with my husband, #2) have a 1 sentence gratitude journal, and #3) to part-take in a min. of 20 minutes of exercise a day. If I miss an actual trip to the gym, there is the luxury of being able to do squats, push-ups, jump jacks etc, anywhere. As for warm greetings, this encompasses just that. Rather than yelling down to my husbands office, “good-bye” when I am off to an errand, I intend to put in more effort with our departure. What type of task would you like to commit to?
  • Theme/word. What theme or word would you like to empower for 2015? There are so many goals I want to reach, all-while aiming to be domestic and nurturing with my family; especially with a second on the way. I want to slow life down as much as I can as well.  Running a business and soon to have 2 children under 2!! I get a little stressed thinking about it. But, I want to expect more out of myself and not be held back with fear or thoughts. My word for 2015 is,”Believe.” I will believe in myself to accomplish more things and to be pleasantly surprised with what I can succeed to.

Life and health is a journey. No need to hold guilt over your head if you fall off track of what you intend. Just aim to take 3 steps forward with less back. Progress is a win. Cheers to good health and Happy New Year!

Make 2014 Your Healthiest Year (With These 5 Tips)

Tis the season for us to think about personal goals and health initiatives. Before you decide where you want to go, understand where you have been by asking yourself these questions:

Where would you love to be at the end of 2014? How could your life be better? How could you feel more in control of your health? This vision you conjure – hold onto it, and believe you can reach it. Why would you accept anything less? Make it your intention and your reason why your goal is important. Make it your motivation each day, and celebrate every day and choice that will get you there.

Below are some of my top tips as an expert in the field of health and wellness. Above all, you know yourself the best, and do not set a goal that is too far out of reach. Making a small goal, and updating it weekly or bi-weekly facilitates initiating action.

Cheers to you and good health this year and beyond!

1. Hydrate

Sounds so simple, yet, many of us are not drinking enough (filtered) water. Funny enough, I recently went to an Integrative Medicine doctor last week and explained a few things about myself, and while anticipating to hear the doc prescribe me a supplement or herb, he said, one part of health is as simple as drinking ample amounts of water.

Drink half of your weight in ounces. Drinking enough water will help your body remove waste (detox), keep your joints fluid and muscles hydrated, provide mental clarity, and your skin looking young. One practice to help you reach a hydration goal is to have a handy water bottle on hand, like this one. The straw is helpful in making the drinking process quick and easy.

2. Nurture Your Gut

Digestion problems cause inflammation, and inflammation can cause our bodies to go into fat storage mode, and even worse, disease. The first steps to nurturing your gut is to remove irritating foods (GMOs, gluten, soy, vegetable oils, pasteurized dairy, perhaps non-sprouted legumes and grains) and add in superfoods to repair your gut like bone broth. To progress the healing process further, you also want to reinoculate your digestive tract with specific food and supplements like  fermented vegetables, coconut oil and probiotics. Gut health is getting notice and information on this will be trending in 2014.

3. Avoid Vegetable and Man-Made Oils

One thing you won’t be able to read on a food label for vegetable oils (including canola oil) and margarine is the inflammatory status. Bluntly, they are not doing your health any favors. Opt for better fats such as coconut oil, palm oil, grassfed butter for cooking, and olive oil, avocado oil, macadamia nut oil, sesame oil, walnut oil for cold uses. Like the fact you can fight fire with fire, we can fight fat by eating fat. Fat is essential for our health due to its healing properties, use to increase nutrient absorption and assistance in detoxing our liver. Make sure to have some sort of fat on your plate at each meal, and equally important, the right kind of fat.

4. Plan

I don’t think I can state it enough, “if we fail to plan, we plan to fail.” Mapping out some meals each week makes eating nutrient-dense food a lot easier. I request clients to take a look at their schedule each week, understand how often they will eat home, work, etc, and plan foods to make on a Sunday afternoon, so the meal prep during the week is quick and easy. I surely do this too. I boil some eggs, or make a crust-less quiche, I bake some sort of squash, chop up some raw vegetables for dips and salads and often have something brewing in the slow-cooker. If you need some recipe inspiration, I have a nice collection going on Pinterest.

5. Moderation

Perhaps my favorite tip: moderation. While working hard on your diet, fitness, career, relationships, etc, find a balance in enjoying things like a spa treatment, book/magazine, coffee date, glass of wine, or something I haven’t mentioned but you love. Being healthy is a balancing act, and not about deprivation nor perfection. Work hard, play hard and enjoy the moment at hand.

 

In 30 years, I Have Learned These 30 Things

1. Friends and family are the best gifts in life.

2. Life is too good, to eat bad. When I choose foul foods for my body, my quality of life is deterred. Not worth it.

3. Working hard doesn’t mean I’m working smart. Keeping the end in mind is vital.

4. To take 3 deep breaths at least one time a day, if not more.

5. To turn off my computer and avoid my phone when watching a funny show. It’s harder to laugh when multi-tasking; or for me, understanding the joke!

6. To treat myself monthly, from anything including a walk in the park. a trip, or a massage. This helps prevent burning my fuse at both ends.

7. To be skeptical of any advice I get; even if it’s from a profound doctor. My Grams just turned 87 and she is still hesitant to fully endorse any opinions she is given.

8. To not be hesitant to say “I love you” to those I care about.

9. I will never know enough, but will always have the drive to learn.

10. To always go with my gut feeling. I sure nourish it! #Probiotics #Diet

11. To be my own health advocate, get second opinions and also research for myself what is best for me.

12. Gratitude is the key to happiness.

13. Walks are the best dose of medicine.

14. I don’t ever want to win the lottery. If I do, well my friends, we have a vacation to go on.

15. Let food by thy medicine and thy medicine be thy food. The end.

16. Mind over body is powerful.

17. We should take hot baths weekly in the winter months. Epsom salts are an extra perk!

18. Relationships come and go, but the memories mold us to who we are.

19. I am able to achieve anything and everything I put my mind to. This serves as a reminder to dream big.

20. It’s worth the expense to spend extra on good wine.

21. If I had genie in a bottle, I’d wish that we all were gluten free (eating foods that are naturally gluten free, not foods that have a label gluten free on it).

22. I love love love to travel. October Fest is now on my 5 year bucket list.

23. I consider New Zealand to be what heaven looks like.

24. It’s okay to cry.

25. Having a baby/family is the best feeling in the WORLD.

26. You can’t put a dollar on time.

27. We all have stress, and we should not stress about things we cannot change.

28. Once I found my calling, I became my best person.

29. If money were no object I’d continue what I do, become a natropath and be a bike taxi in my spare time.

30. That I am blessed.