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!

To Gluten or Not to Gluten..

This seems to be a hot topic these days and I’d love to share with you what I’ve learned from research and experience.

Gluten is a binder in grains. It’s what makes bread have elasticity.

Here’s what God says about what we should eat:

Genesis 1:29

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”

Plants containing gluten (wheat, barley, rye…) aren’t what they used to be – how God made them in the Garden of Eden. These plants have been genetically modified, sprayed with pesticides, and don’t have the nutrients they used to because of overuse of the soil.

If you know anything about me and my health journey you know that I used to have an allergy to barley – which has gluten. So, for a long time I ate gluten free. Then I decided I really wanted a doughnut, so I ate a specific diet and took supplements to teach the cells in my gut to accept gluten again. And it worked!! I was able to eat doughnuts, and bread, and pasta, and pizza…

So, for a few years I ate whatever I wanted. Then, a few months ago I started having some digestive issues again. Really intense bloating, a gurgly tummy, cramping. So, I talked with my doctor and she believes my gluten allergy is back. 🤦🏻‍♀️

So, I am gluten free again. And probably for forever this time. Here’s why:

Gluten causes inflammation.

In everybody.

Whether you have a sensitivity to it or not.

It also causes the lining of your digestive tract (which is only one cell thick) to have loose junctures. When this happens food particles escape into your blood stream. Food isn’t supposed to be there so your body attacks it. This is called leaky gut. For some people, like me, this process is severe. Other people may not have any symptoms at all. It all depends on your body.

So, gluten isn’t good for anybody. Yet, it’s in soooo many things. Things you wouldn’t even consider. If you’re wanting to go gluten free it’s important to read labels. And be on the lookout for these things:

Flour

Barley

Wheat

Rye

Carmel color

Soy sauce

Yeast

Breading

Triticum

(This is just a sample list. There are a ton more things to watch out for.)

Also, be mindful of bath and body products, makeup, cleaning products, toothpaste, supplements, medications, etc. These things often contain gluten as well.

So, you’ll need to decide for you and your family what will be best for you.

And if you have questions please reach out! I’d be happy to give you more information, have a conversation with you, or help you go gluten free if you so desire.

Is Keto a Fad Diet?

Well, the keto diet sure is all the rage right now. Keto is short for Ketogenic. The basic gist is to eliminate all carbs and eat a high fat and high protein diet to put your body into ketosis- which is a fat burning mode.

This diet eliminates many vegetables, most fruits, and all sugars.

Green Smoothie Girl wrote an excellent article with the help of 22 experts about low carb diets like keto.  Read it here.

Here’s my opinion on this and basically any other diet plan out there:

If you are sick or trying to heal a certain diet with strict rules might be just right for you.

In my personal healing journey I did the GAPS diet where I started out eating just bone broth for two weeks. That’s about as strict as you can get besides fasting. And this diet was something I needed to heal. I totally believe that there are certain diets for certain issues.

I don’t believe that rules of a diet, such as keto, are for everybody for a lifetime. Perhaps a season, but not a lifetime. Strict rules are not sustainable, meaning they get burdensome and no fun to follow after awhile. Who wants to live their lives feeling deprived all the time? Not me!

See, all diets were created for one particular individual. And the rules meet the needs of that one person. More than likely you are not that person. Perhaps there are a few pieces that might work for you, but the whole thing isn’t suited for your body- again as long as you are not trying to heal.

Plus, God created our bodies to need fruits, veggies, carbs, and meat. If we’re not eating all of these then our bodies are being deprived of some form of vitamins, minerals, nutrients, amino acids, or so many other things. With that being said, I don’t believe we need to have meat every meal. Perhaps once a week or a few times a month might be enough for your body.

So, how are we supposed to eat healthy, lose weight, and create longevity in our lives?

That’s exactly what I help clients do! Figure out what works for their unique body!

Do some experimenting to see what foods give you energy and what foods take away energy. Simply paying attention to how you feel after eating a certain food can give you a lot of information.

And I might add that what is healthy for one person may not be healthy for you! In addition, our bodies need different things during different seasons of our lives. So, what works for you this year may need to be adjusted next year, or in five years.

If all this is too overwhelming to try and figure out on your own, let me know! I’d love to help you figure out what foods your body needs so you can create a healthy lifestyle, not just a diet.

Want to Live Longer? Eat This:

It seems our culture is on a quest to live longer than ever (even though Abraham lived to be 175).

And there is an organization that studies just that: Blue Zones

They have studied the nine places around the globe where people live the longest. They’ve found some common denominators among these groups of people.

One thing these people eat more of than anything else is:

Veggies. Veggies. And more veggies.

They do also eat meat, but only a handful of times a month.

So, let’s discuss a few ways to get more veggies into your day. Here’s some ideas:

  • Put greens in your morning smoothie
  • Saute veggies for your omelet or with an over easy egg
  • Veggie up a frittata
  • Take carrot and celery sticks or broccoli and raw squash for snacks
  • If you eat sandwiches add spinach, kale, or chard
  • Make sure to include a vegetable or two in each meal
  • Get the veggie plate at restaurants
  • Eat dried seaweed snacks
  • Use veggie protein powder in smoothies, energy balls, milkshakes…
  • Keep fresh and frozen vegetables stocked so you always have them available

How do you get veggies in your day? Share your ideas!

What Are You Waiting For?

While traveling this past weekend in one of my favorite places – Asheville, NC – I saw this bumper sticker that said,

Don’t Postpone Joy

And I thought, YES!  I love that!

And I love that because there were many years that I postponed my own joy and thought I’ll be happy when…

I’m not teaching anymore, when I get over my depression, when I get off this medication, when this rain stops, when summer gets here, when I have 10 more counseling sessions….

God wants us to enjoy life every single day.

In our American busy, busy culture we often think, ‘Well, I’ll be happy when….’

  • I get a new job.
  • I  move.
  • My husband does…
  • It’s sunny.
  • I feel better.

What is your fill in the blank?

2018-06-25 14.12.16

Why not choose joy now?  In this moment.  No matter what is going on in your life.

You might be going through the deepest, darkest valley EVER!  And joy is nowhere to be seen.  And everything is tough.  And there’s no money.  And life sucks.

But…

why not choose joy now?

Joy is a choice.

 

So, maybe you’re thinking, “How in the world do I do that?”

Here’s 5 tips to help you choose joy now:

1. Start a Gratitude Practice

If you have followed my posts for any length of time you have probably seen me mention gratitude before.  (I talk about it a lot because it is sooooo important.)  Being grateful for what we have opens our life up to more of that!  What we appreciate appreciates.  Ann Voskamp wrote a book and devotional titled, One Thousand Gifts.  It’s an amazing journey into gratitude.  I highly recommend it!

 

2. Dive Into God’s Word

The Bible has so many powerful stories and accounts of people who were persecuted and chose joy anyways (Paul, David….).  They are true inspirations.  I am not in jail and don’t have an entire country’s army chasing after me.  Things are not as bad for me as they were for them and they were able to choose joy.

Psalm 5:11

But let all who take refuge in you be glad; let them ever sing for joy.  Spread your protection over them, that those who love your name may rejoice in you.

 

3. Meditate

Meditation creates time and space for stillness in the midst of our crazy, busy lives.  It can be 2 minutes or 20 minutes or more.  Meditation helps to calm the crazy in our minds.  If you have a mind that runs like a train – like I do – then slowing that train down and breathing can bring a sense of peace and calm and joy.  We don’t have to be busy 24 hours a day to make God happy.  He wants us to create quiet time to be with him each and every day.  A meditation practice can help you do just that.

 

4. Do Yoga

Yoga has been a modality that has literally saved my life.  It also creates time and space for gentle movement and stillness (which is very hard for me!  Anyone else out there?!?!)  The breath work in yoga has not only helped my physical health but also my mental health and allowed me to slow down enough to be grateful for this very moment.  When I am grateful it is much easier for me to choose joy.

 

5. Make Healthy Food Choices

This might sound crazy but the food you eat can actually affect your mental health.  It is common knowledge that if we eat crappy food we will feel crappy physically.  Well, that also goes for mentally.  You either feed your body health or you feed your body dis-ease.  It’s much easier to choose joy when you feel good physically.  Feed your body organic whole foods and watch your joy level increase! Whoop!

 

Are you ready to choose joy?!?!  Comment below and let us know you’re choosing joy today!

Eat the Rainbow

Eating a rainbow of colors can help differentiate the vitamins, minerals, and nutrients your body is getting to help you be healthier, stronger, and be able to fight off gunk better.  Here’s a list to get you started:

Red

Beets, Blood Oranges, Cherries, Cranberries, Pomegranates, Radishes, Raspberries, Red Apples, Red Onions, Red Peppers, Strawberries, Tomatoes

Yellow/Orange

Butternut Squash, Carrots, Cantaloupe, Lemons, Oranges, Papayas, Peaches, Pineapples, Pumpkin, Sweet Potatoes, Yellow Apples, Yellow Beets, Yellow Peppers, Yellow Tomatoes

Green

Artichoke, Arugula, Asparagus, Avocados, Broccoli, Brussels Sprouts, Celery, Cucumbers, Green Apples, Green Beans, Green Peas, Kiwi, Leeks, Limes, Zucchini

Purple & Blue

Blackberries, Black Olives, Blueberries, Concord Grapes, Eggplant, Elderberries, Purple Cabbage, Purple Carrots, Plums

White

Bananas, Cauliflower, Dates, Garlic, Jicama, Mushrooms, Onions, White Peaches

 

Comment below with what healthy foods would you add to this list?  Do you have a favorite color of foods that you tend to go to? Begin to take notice.