Top Ways to Stay on Track During the Holidays

It’s so easy to “fall off the wagon” during the holidays. There are so many temptations, so much yummy food, so many fun opportunities…

So, how can we stay on track and still have fun and enjoy ourselves?

First, I might invite for us (me included) to change our perspective about “falling off the wagon.” It doesn’t have to be all or nothing. I don’t have to commit to avoid sweets 100% of the time and neither do you. What if we allowed ourselves to eat whatever we wanted 20% of the time? And then the other 80% we did our best to “stay on the wagon?” What would that feel like?

Let me break this down for you. If you ate as healthy as you can 80% of the time that means 17 of your meals a week would be “on the wagon.” Then, 4 of your meals each week you could eat whatever you wanted. And that’s not necessarily “off the wagon,” but rather chosen indulgences.

How does that feel?

For me, I like that a whole lot better than beating myself up for having pie 3 times in one day (maybe those are three of my four indulgences)!

God didn’t design us to be deprived all the time! He did design us to have self-control however. Choose and enjoy those indulgences!

So, here are a few tips to help you stay on track with this 80/20 lifestyle:

  1. Make a plan! This may be the most important tip ever! Benjamin Franklin said,

“If you fail to plan you are planning to fail.”

So, make a plan of what meals will be your indulgences and which ones you’re going to choose healthier options.

2. Get enough sleep. When we’re tired we are less able to follow through with good intentions. We just run through the nearest drive through or takeout because we’re too exhausted to cook. (Sound familiar, anyone? I know I’m guilty!)

3. Exercise. It’s a kind of fuel for your body. Plus, it will keep you focused and motivated to keep fueling your body with nourishing foods. Nobody wants to undo the hard work we’ve already done.

4. Take some time for yourself. When we allow ourselves time to rest, relax, and be rejuvenated then we will feel better and we’ll be more able to show up as our best self (and be able to resist the pie if that’s not an indulgence we chose).

5. Contribute to family and friend gatherings. Or, volunteer to be the host! Make or take a healthy dish or two to share with everyone. That way you’ll be able to control at least something that you’re eating.

I’d love to hear what you think about this perspective change and these tips! Comment below and let me know your thoughts and if there’s something you would add!

How to Enjoy the Yummy Food During the Holidays without Feeling Guilty

I hear so many people talk about “falling off the wagon” around the holidays. They feel guilty for eating the yummy treats and then their growing waist line increases the guilt.

Well, what if you could eat all the yumminess, not feel guilty AND not grow your waist line too?!?!

Try this new idea out and let me know what you think!

Have questions about putting this new “rule” into practice? Comment below or email Carrie at needahealthcoach@gmail.com.

Do you need accountability during the holidays (or after) to stay the course? That’s what I do! I’d be honored to help you “stay on track” and pray for your success during this holiday season!

Healthy Holiday Swaps

The holidays can bring such joy to our lives and can often bring inches to our waistline too.

So, I thought I’d provide you with some healthy swaps to help cut down on calories, but still give you delicious food to enjoy.

But first, check your normal eating habits. Do you:

  • Chew your food around 20-30 times?
  • Take a few deep breaths before eating?
  • Focus on eating and enjoy the time by yourself or with friends and family?
  • Turn off the tv and social media? Savor each bite?
  • Take 20 minutes to complete your meal?
  • Stop eating when you’re 80% full?

These are all suggestions to help your digestion and metabolism work optimally. These things can help set your body up for success even if you do decide to splurge and eat the apple pie and pumpkin pie and all the yumminess available!

I do recommend to my clients to follow the 80/20 rule. This states that you will eat as healthy as you can 80% of the time and then eat whatever you want 20% of the time. If we break that down weekly that means you will eat 17 meals as healthy as you can and 4 meals eat whatever you want. This allows you to splurge and not feel guilty. Plus, you won’t be deprived!

So, taking all these ideas and suggestions into consideration, here are a few healthy swaps you can make for a healthier holiday season:

  1. Instead of mashed potatoes choose mashed cauliflower.
  2. Instead of sugar in desserts and dishes use honey or monk fruit sweetener.
  3. Roast or grill turkey or meat instead of frying it.
  4. Leave off the glaze on the ham or make your own that has less sugar and preservatives.
  5. Make gluten free cornbread instead of stuffing the turkey.
  6. Use real cranberries instead of canned.
  7. Drink water or hot tea instead of sugary sodas.
  8. Use butter, ghee, olive oil, avocado oil, or coconut oil instead of other oils.
  9. Choose gratitude over judgement.
  10. Take a walk after the meal instead of hours of tv.

Which one sounds doable to you? Or what would you add to this list?

A Health Coach’s Top 10 Tips for Getting or Staying Healthy

There is so much information out there. If you Google any symptom you can be certified as a fixer of that symptom in a matter of minutes it seems.

(Technology is a wonderful thing!)

But there can be so much confusing information out there. Some information even contradicts others. So, how are we to know what is good advice or not?

Well, that’s the tricky part. See, every single person on the planet is different – even if just slightly. The way we walk, the activities we do, the food we eat, how we deal with stress all affects us in different ways. So, what works for one person may or may not work for you.

Plus, health encompasses more than just the physical part. There are 3 parts to health: physical, mental, and spiritual.

So, I’m doing my best to give you 10 tips that will be good to help you get or stay healthy – no matter who you are (just remember to honor what your body is telling you!):

1. Eat Lots of Veggies

Like lots. And lots. And lots. Especially the green ones.


2. Move Your Body Every Single Day

You don’t have to run or go to the gym everyday to get in a workout. Think outside the box and get moving!


3. Eat Less Sugar (or none at all)

Sugar is responsible for so many health issues it’s crazy. Cut it out or at least way down to lessen the likelihood of serious diseases like Alzheimer’s.


4. Take Time for Yourself Regularly

It’s important that you take time to refuel yourself so you can go out and give the world your best. Do something that fills you up!


5. Volunteer

Giving of your time to someone less fortunate can help more than you know with your own mental health. Don’t know where to volunteer? Check with your local church or visit a website like: volunteermatch.org


6. Drink Lots of Water

Like at least half your body weight in ounces of water a day. Yup. At least.


7. Deal with Stress

When we don’t deal with stress our bodies actually store it. That’s when we start having symptoms like aches, pains, arthritis, chronic sickness… Find a way to release that stress.


8. Be Part of a Community

It’s been proven that people who feel like they belong in a community live longer, are happier, and feel more fulfilled. Your community could be your church, a book club, your family…


9. Pray, Read the Bible, & Worship Christ Daily

Spiritual health is just as important as physical and mental health (maybe even more so!). Get to know Christ and just how loved and supported you can be!


10. Have fun!

Allow yourself the opportunity to let go, relax, and enjoy. “Don’t get so hung up on where you’d rather be that you forget to live life where you are.” -Aurora in Passenger


11. Okay – a bonus one I couldn’t leave out: Detox

Detox means to get rid of what no longer serves you. This could mean physically in the food you eat, cleaning products you use, or what products you put on your skin. It could also mean mentally in past emotions, experiences, or people. I am passionate about detoxing (because my body requires it regularly) so if you have questions please ask!!!

Of course there are a bazillion other things you could do to get or stay healthy. But in my personal and professional opinion these are the top ones for most people. Which one would you like to start today?

Tips for a Healthy Brain

One aspect of our health is mental health. In the last blog post I discussed all about a healthy mind. Read it here.

This post is all about a physically healthy mind: our brain.

Our brains are so important! (Hello- without a brain we can’t live!) They protect us from illness, control our central nervous system, keep us safe, amongst a zillion other things. So, keeping our brains healthy is super important.

So, what can we do to keep our brains healthy?

Here’s my top 5 tips:

1. Exercise your brain

Yup. Do activities and games that stretch your thinking. Cross lateral movements help both hemispheres of your brain communicate better. Puzzles and games like sudoku (my personal favorite) keep your mind sharp. Also, learning a new skill or playing an instrument can also help exercise your brain.

2. Eat nutrient rich foods for brain health

These would include:

  • dark leafy greens
  • seafood – especially smaller oily fish like salmon or sardines
  • coconut oil
  • berries
  • turmeric
  • dark chocolate (Hello! Yes Please!)
  • pasture raised eggs

3. Drink lots of water.

Our brains are more than 75% water, so keeping them hydrated is of upmost importance. I recommend to my clients to drink between 50% & 75% of their body weight in ounces of water a day. This is a general number. Make sure you honor your body and give it the water it desires. (My body requires more like 75-100% of my body weight on ounces of water a day.)

4. Avoid foods that can cause brain issues

This would be sugar, artificial anything, gluten, and sometimes dairy. Sugars and gluten especially are detrimental to the brain. Some doctors are calling Alzheimer’s Type 3 diabetes. This is because of how the body is responding to sugar. Gluten has so many pesticides that the brain can’t help but be affected (yes, even organic grains can have pesticides). And many Alzheimer’s patients are seeing reduced or eliminated symptoms from no longer consuming sugar and/or gluten.

5. Reduce stress

Stress cause so many negative symptoms in our bodies when we don’t deal with the stress properly. Our bodies can actually store stress in our joints, muscles, and brain. This wreaks havoc on our health. We can’t eliminate stress, but we can manage it better.

Find at least one relaxing activity a day just for you. And maybe that’s just taking 2 minutes to breathe deeply. Or maybe it’s a hot bubble bath, a walk, or cuddling with warm blankets out of the dryer. Find something that soothes you. And give control to God. Let Him deal with the overwhelming parts of life. He wants to. And when we can finally give up control we will notice an immediate sense of peace and relief.

If we adopt a lifelong habit of caring for our brains and bodies then the likelihood of brain disease down the road will be dramatically diminished.

Want a cure for Alzheimer’s? Stop eating sugar!

Why is Change so Hard?

Change is hard.

A new job. Turning one year older perhaps. Having a kid. Trying new foods. Moving to a new town…

There are so many changes in our lives. And one thing is absolutely certain: change will come.

When things change our brain’s goal is to keep us in a place of love, safety, and belonging. And oftentimes our brain doesn’t know what’s going to happen with this new change. So, many times it freaks out and tries to get us to do things the old way. The safe and familiar way.

So, when we get ourselves in a health predicament that requires change sometimes it’s much harder than we expect.

Or perhaps, have you ever met anyone that has all kinds of health problems and complains ALL. THE. TIME. but isn’t willing to do anything about it.

This is the kind of person who just wants a pill to fix it all. An easy button. They don’t want to change.

I know people like this too. And it frustrates me to no end. They ask me what they should do. I give a few ideas. And they say, “I’m not doing that” or “I’m not eating that.”

It makes me so very sad when health issues can be EASILY avoided or reversed with one little switch. Or perhaps it does take a whole lifestyle change.

Either way, I’m here to tell you it’s worth it. It’s worth the effort it takes to get off your blood pressure meds. It’s worth the effort it takes to be able to stop taking nsaids. It’s worth the effort to get off the proton pump inhibitors.

Why?

Because God never intended for us to be reliant on chemicals. Ever. In fact, if you’re willing to work hard enough, and make some hard changes, you probably won’t need any of those chemicals at all.

There is ALWAYS HOPE.

Romans 15:13

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”

No matter what the doctor tells you, there is hope. No matter what the test results say, there is hope. No matter what you’ve grown up believing, there is hope.

We are a deceived culture. We’ve been taught that every time we have a fever, cough, ache, or pain we must rush to the urgent care, doctor’s office, or hospital. Now, don’t get me wrong. There’s a time a place for those things. BUT, not nearly as often as they’re used.

These symptoms we have are just messages our bodies are sending us. It’s a wake up call that something is out of whack and changes need to be made to put our bodies back in balance. Sometimes those changes are as easy as extra sleep, one day off work, eat more veggies… And sometimes those changes are a little more involved.

If you’ve been working hard to heal or overcome a health issue, but haven’t had results I encourage you to seek a different kind of help. Maybe a functional medicine doctor is what you need. Perhaps a chiropractic physician. Or maybe even a health coach will give you tools to start in the right direction.

Whatever you decide, make the choice and go for it. Take a step towards hope. Take a step towards healing. Take a step out of pain and suffering. You can do this!

#real life

Let’s get real here friends.

Life is hard. Being a woman is hard. Parenting is hard. Work is hard. Doing the right thing is hard.

And sometimes we do it well. And sometimes we don’t.

You know, in easy times and in tough times most of us know at least one thing to do to help ourselves or our situation. We know at least one thing to help us lose weight. We know at least one thing to raise our kids to be happy and healthy. We know at least one thing to help our relationships.

YET, sometimes we do those things and sometimes we don’t.

Why? Why do we choose to do things that we know probably won’t help and might even hurt the situation or circumstance.

Because we’re tired. We’re overwhelmed. We don’t have any willpower left.

Plus, pride, selfishness, the ways of the world, and evil can get in the way too.

And choosing the quick or easy thing doesn’t usually give us the results we’re looking for. In our culture of instant gratification hard work doesn’t seem very enticing.

So, what are we to do to help ourselves get through- especially during the really tough times? Here’s my top three ways:

1. Pray

Turn your eyes to Jesus. Tell him your hurts, your struggles, your pain. He knows what you’re going through, and he knows how it feels.


Matthew 7:7

“Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.”


And God wants us to co continually ask, seek, and knock. It’s not a one time and voila. Draw close to God in persistent prayer and He will draw near to you.

2. Read and Meditate on Scripture

The Bible has answers for all life questions and struggles. It may not be in the form of a neon blinking sign (which I prefer! Ha!). But, as we read more of God’s word we get to know Him more, and He then reveals more of his plan.

Study scripture (and believe it) for tips on physical, emotional, and spiritual health. It’s the greatest guidebook ever!


John 11:40

“Then Jesus said, ‘Did I not tell you that if you believe, you will see the glory of God?'”


3. Get an Accountability Partner

Having someone like a friend, coach, or pastor to help hold you accountable can be life changing. They can help you step towards your goals in a way you can’t do by yourself.

Again, most of us know what to do. We just have a hard time following through. Having an accountability partner can be the missing piece- especially if we’ve tried again and again without success.


Ecclesiastes 4:9-10

“Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other one up. But pity anyone who falls and has no one to help them up.”


Which one of these do you need more of in your life? How can you implement more of that starting today?

Set yourself up for success and better ability to handle the storms of life with these three tips.

If you need someone to be your accountability partner, I would be honored to have the opportunity to walk alongside you in life.

Click here to schedule a time to chat with me for free to see if we might be a good team.

What Does a Health Coach Eat?

I get asked all the time:

What do you eat? What is your diet like?

So, I thought I’d share!

Today’s menu:

Breakfast: Plantain pancakes with handpicked blueberries

Lunch: Cheesy frittata with sprouts and homemade raw chocolate milk (sweetened with maple syrup)

Dinner: Salad with grilled chicken and probably ice cream for dessert

Yes, I give thanks to God before every meal, following the model of Jesus at the last supper.

Luke 22:19

And he took bread, gave thanks and broke it, and gave it to them, saying, “This is my body given for you; do this in remembrance of me.”

Yes, I eat organic fruits and veggies.

Yes, I eat dairy: cheese, raw milk, sour cream… because my body handles it well.

Yes, I eat chocolate. Dark chocolate- over 70% cacao- nearly everyday. (When I travel I even take some with me because I have a serious sweet tooth.)

Yes, I eat meat. All kinds. My body needs it. I don’t eat meat every day, however. And I do buy organic chicken, organic grass fed beef, and wild caught fish.

Yes, I eat gluten free grains: oats, quinoa, flax…

Yes, I eat sugar. But in very limited quantities. And if I make a recipe that calls for sugar I always substitute maple syrup, honey, or monk fruit sweetener in its place.

Yes, I eat chips and salsa, gluten free pizza, and ice cream, among other things too!

I very much try to live by the 80/20 rule. 80% of the time I try to eat as healthy as I can. 20% of the time I eat whatever I want (as long as its gluten free.)

No, I don’t eat gluten. Read my last blog post here to read why.

No, I don’t buy conventionally grown produce (unless it’s absolutely necessary).

No, I don’t drink alcohol. God has asked me not to so that I am not a stumbling block for anyone. (Plus, my body doesn’t like it.)

And if I’m ever somewhere that I am completely out of control of what is being served (and it’s far from what I would choose) then I give thanks anyways.

What I eat is what works well for my body. And what is healthy for me may not be healthy for you.

I encourage you to eat what works well for your body. And if you don’t know start experimenting and noticing. Notice how you feel and what is happening inside your body right after you eat and two hours later also. Your body will tell you so many things if you just listen.

And if you need more guidance tuning in and figuring out what your body needs pray about it! And if God so leads, message me and I’m happy to help you too!