Wellness

Looking for Rapid Relief? You may need Magnesium.

One way to get more magnesium is by bathing in Epsom Salt baths.

One way to get more magnesium is by bathing in Epsom Salt baths.

According to The Journal of Intensive Care Medicine, being deficient in this one critical mineral makes you twice as likely to die than other people.  This might seem like a stretch, but I assure you, it’s not, and it’s one of the most depleted minerals in the American population.

Deficiencies in this mineral can cause or attribute to symptoms such as:

  • Muscle cramps

  • Twitching

  • Muscle pain

  • A feeling of tightness

  • Insomnia

  • Irritability

  • Anxiety

  • Autism

  • Asthma

  • Constipation

  • Headaches

  • Migraines

  • Chronic fatigue

  • Diabetes

  • High Blood Pressure

  • ...and many more

This life changing mineral is: MAGNESIUM and it’s quite possible that you might get rapid relief from adding more of it to your diet.

Often overlooked as an essential supplement, it’s safe to say that most everyone can benefit from some intentional addition of it whether it’s in food form or supplement form.  ***Caution here lies with individuals who have any type of kidney dysfunction. In that case, you must be in an active partnership with a physician who can guide you in this matter.***  

Some foods high in magnesium are kelp, almonds, cashews, buckwheat, brazil nuts, dulse, millet, pecans, walnuts, figs, dates, collard greens, shrimp, avocado, parsley, beans and garlic.

While some may wish to get their intake from food sources, it can be difficult with an autoimmune diagnosis, like Hashimoto’s, since there is usually an impaired ability to extract and absorb minerals from whole foods eaten due to gut issues.  If you have Hashimoto’s or a thyroid dysfunction, look into my Thyroid Alive! Program where we discuss in detail how to get your body back on track.

Magnesium is also needed for thyroid-pituitary communication.  If we are deficient in this mineral it makes the job of the pituitary gland and the signaling to the thyroid gland more difficult, which suppresses activity.  

Foods that inhibit absorption are coffee, soda drinks, salt, sugar and alcohol.  Stress will also inhibit absorption so learn how to practice active relaxation. Some prescription medications will also have an impact.

The most absorbable forms are magnesium citrate, glycinate, or taurate.

Avoid magnesium carbonate, sulfate, gluconate and oxide.  They are poorly absorbed.

You can also apply magnesium topically through a magnesium oil solution or through an Epsom Salt bath to help restore levels.

The RDA for magnesium is 300 mg a day and most of us are getting far less than 200 mg per day.  Some may need much more than 300 mg depending on their condition and bio-individuality.

So if you’re coping with symptoms, take some serious consideration into learning more about magnesium! It really is needed for vibrant health!

If you’re looking for answers and want to chat or check out my Thyroid Alive! Program, I’d love to meet you. It’s my passion to spread this much needed message so we can, collectively as a whole, start living the lives we were meant to live.


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Natural Sports Drink Alternative

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In college, I went on a full scholarship to run track at Bucknell University and I think I drank my weight in Gatorade every weekend there was an invitational.  Blue Frost, or something like that, was my favorite and it was one of my “must-haves” for race day.  Oh boy, if I knew then what I know now…that Gatorade was doing me more harm than good…I would have stayed away from it and probably would have run faster and felt stronger as a consequence.  

I recently had the privilege to speak to a group of 7th grade basketball student-athletes and I shared my collegiate experience as well as healthier sports drink alternatives (the ones I wish I knew about).  

You may be wondering why it even matters.  

The problem is that Gatorade is flooded with sugar.  

Here is the nutritional label from the Blue Frost Gatorade that I used to consume on a regular basis.  There are 34 grams of sugar in one 20 ounce bottle.  Let’s do the math and convert it into something a bit more recognizable.  

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There are 4 grams of sugar in each teaspoon of sugar. 

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34 grams / 4 grams = 8.5 teaspoons 

**Take a pause and visualize that for a second.  Drinking 8.5 teaspoons of sugar.**

Even the ingredient list highlights sugar and dextrose (hidden form of sugar) as its main ingredients.  

What we know now is that sugar - specifically refined sugar - will drain energy, wreak havoc on the liver, weaken the immune system and contribute to chronic inflammation.  This is not the best source of fuel for an athlete or anyone, really.  

However, dehydration is a very real concern and athletics and hydration go hand in hand.  If you eat too much sugar, you’ll feel low energy, but at the same time if you feel dehydrated, you’ll also feel low energy.  As an athlete, I was sure to drink sports drinks before my races and lots of water to recover afterwards so I don’t believe I was dehydrated, but I was drinking an inefficient sports drink.

The star of this new and improved energy drink is coconut water. 

Coconut water has naturally occurring electrolytes, vitamin C, B vitamins and protein - it’s the perfect sports drink alternative and I will also give this to my kids when they are sick instead of Pedialyte. 

Coconut Water Sports Drink

In a pint size mason jar (with a lid), mix together the following:

1 cup coconut water

Juice of one lemon

Juice of one lime

1 tsp. maple syrup

1 cup filtered water

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One of the 7th grade basketball players all ready to go for game day with her new and improved sports drink!

One of the 7th grade basketball players all ready to go for game day with her new and improved sports drink!

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Have you tried coconut water before?  What are your thoughts?

Self-Care Tips for Valentine's Day

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Valentine’s Day is great day to reset New Year’s goals or resolutions that have fallen off in an act of self-love.  Our attention is usually on others this day, but take a few moments to reset some self-care intentions to keep yourself on track and focused.  Remind yourself about what your new goals were going into this year and think about why you made those goals a priority.  

Here are some self-care ideas for you to start today to incorporate into your daily or weekly routines to support your wellness journey!

Try a Detox Bath for Self-Care. Although there are many ways to detoxify your body, detox baths are one of the most relaxing and effective ways to do it. Detox baths help remove toxins through the pores of your skin and ease the burden on the liver. • 2 cups epsom salt, 1 cup baking soda, 8 drops lavender EO 

Make a sugar scrub. This is one of my favorite things to use on dry hands in the winter and year round in the shower. I keep small jars at the sinks in my home and a large container in the shower. A sugar scrub will exfoliate and moisturize at the same time leaving your skin feeling super soft and hydrated. Making it homemade will save you money, too! • 1/2 cup sugar, 1/2 cup sweet almond oil, 10 drops lavender EO, 10 drops orange EO

Pay attention to your nails • Nail Whitener Soak - Combine 4 tbsp. of lemon juice with 3 tbsp. warm water in a glass bowl. Soak nails for ten minutes or until nails have whitened, rinse well then apply a good cuticle oil or Vitamin E. 

Olive Oil Remedy - Soak nails in olive oil for up to 20 minutes, which is extremely moisturizing and easily absorbed. This is a great practice to start, especially during the winter time! If I don’t have the 20 minutes, I will also rub some coconut oil or olive oil on my nails as I’m winding down for the night. This is a great weekly ritual! 

Quiet Time w/ Herbal Tea • Allow yourself to take a moment. Turn off ALL electronics, dim your lights and just be present. Sit on the floor, your bed, the couch, wherever, but just sit and calm your mind. First, set your tea up beside you, close your eyes and then slowly inhale and exhale three or four really deep breaths. Keep your eyes closed and pray, meditate, or think of all the ways you are blessed. When you’re finished, open your eyes and drink your tea while remaining in this quiet, blissful state. Simple, but powerful. Include herbal teas like chamomile, mint, raspberry leaf, lavender, and lemon balm

Hot Towel Scrub • Helps with relaxation, circulation, and detoxification • Helps to break down cellulite • How it works: take a washcloth and run it under hot water, wring it out, then rub your entire body for 5-10 minutes • It’s invigorating if you do it in the morning & relaxing if you do it at night.  You can also use a dry brush and detox right before jumping in the shower. 

What are you doing today for self-love?

Happy Valentine's Day!

xoxo,

Stephanie

5-Day Meal Plan

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I recently asked a few clients how they REALLY felt about meal planning and I got a lot of eye rolls and head shakes so I'm assuming it might not be up your alley, either.  Which is totally fine.  I love meal planning, but I'm also obsessed with planning in general.  In fact, I even have a master's degree in Instruction and Curriculum (which is basically mapping out, organizing and planning information for educational purposes).  

So I wanted to share a 5-day meal plan with you using some of my favorite foodie bloggers and clean eating chefs from around the web - I will also vet these recipes so that they are 1. whole foods based 2. gluten-free 3. dairy-free or mostly dairy-free 4. soy-free 5. delicious and not overly complicated.  If I have a suggestion for how to make a recipe healthier, I will also include that, too! 

1. Italian Butter Bean Bake  

Time saving tip:  Buy the pesto sauce pre-made. 

2. Baked Sweet Potato Dinner(s)

Pro tip:  Make enough to eat for breakfast or lunch the following day. 

3. Seven Vegetable Minestrone Soup

Pro tip: Cut way back on the Asiago cheese (by at least half) and substitute the regular pasta with a gluten free grain - I'll be using buckwheat (which is gluten-free) to amp up the nutritional density of this dish. 

4. Noodle Free Pad Thai

Pro tip: To add extra protein to this dish, I'll be serving this with grilled chicken.

5. Cauliflower Crust Pizza 

Time saving tip:  Make the cauliflower "flour" the night before or earlier in the day.  Also, check out your grocery because places like Trader Joe's carry a plain pre-made cauliflower/corn flour pizza crust in their freezer section.  

Leave me a comment and let me know which recipes you liked so I can post more like them! 

Introducing Mind Mood Food by well:body Tribe

well:body Tribe, co-founded by myself and Kristyn Bango of Puro Co. is a movement aimed at empowering others with experiences and education that help them redefine wellness, connect inward and create a life of sustainable health.  Nutrition, mindful lifestyle choices, aromatherapy, and herbalism are at the core of this program.  Our well:body Tribe wellness retreats are designed to solidify aspects of these elements and to create a foundation of community and growth for success moving forward.  

well:body Tribe, co-founded by myself and Kristyn Bango of Puro Co. is a movement aimed at empowering others with experiences and education that help them redefine wellness, connect inward and create a life of sustainable health.  Nutrition, mindful lifestyle choices, aromatherapy, and herbalism are at the core of this program.  Our well:body Tribe wellness retreats are designed to solidify aspects of these elements and to create a foundation of community and growth for success moving forward.  

Mind Mood Food by well:body Tribe: Learn the secret to what’s been holding you back for years. 

How do you want to feel? What is preventing you from achieving this goal?  The connection might be simpler than you think! Did you know there is a direct relationship between the food we eat, the products we use and our emotions?

In our introductory workshop, we’ll discuss why feelings of anxiety, depression, irritability, cravings, poor sleep and fuzzy thinking are common, but surprisingly manageable symptoms of the daily choices we make .  More importantly we’ll look at how we can use nourishing foods,  mood-boosting essential oils, and self care routines to combat these feelings and to propel us forward on a path towards success.  

This training is perfect for you if you’ve ever asked yourself any of the following questions:

  • Why don't I have more energy?
  • Why do I feel so depressed when everyone else around me looks so happy?
  • How am I supposed to deal with all this stress?
  • Why am I having such a hard time thinking clearly lately?

The answers to these questions might surprise you.  Western medicine is slowly coming around to the power of integrative concepts, however, mind and body issues are often observed and treated separately from one another.  Current research shows that an integrative approach weaving both the mind and body together with multiple interventions shows the highest rate of success, which includes the multi pronged path that well:body Tribe stands for: nutrition, lifestyle, aromatherapy, herbal preparations and mindfulness. 

With our signature 4-Step Plan to Mind and Mood Wellness, you’ll leave with a clearly defined path so that you can have success without stress, answers to your questions and feel vibrant and balanced in your life moving forward. 

If you'd like to attend or host a Mind Mood Food event, email us here to get set up. 

Use Fall Foods to Boost Your Mood

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For many people, crisp air, colorful leaves, pumpkins and flannels can’t get here fast enough.  It’s the gateway into the holiday season and the time of year when diets go out the window and indulgence is king.  But for others, the shorter days bring shadows, cloudy skies and mood swings gearing up for inevitable bouts of depression also known as Seasonal Affective Disorder.  

Seasonal Affective Disorder can be debilitating and is described by the National Institute of Mental Health as a type of depression that comes and goes with the seasons.  Usually starting in the late fall and early winter and typically going away in the spring and summer (although SAD has been reported during the spring and summer months as well).  It’s important to note that SAD is not separate disorder.  It is in fact a form of depression, but in order to be diagnosed with this condition, full criteria for major depression that coincides with the seasons for at least two years must be met.  Symptoms of Winter Pattern SAD include: low energy, overeating, weight gain, craving for carbohydrates, and social withdraw.  Interestingly, women are four times more likely to be diagnosed than men. 

However, one does not need to be diagnosed with depression or SAD to feel moody, down, unmotivated, and/or irritable in the fall and winter months and there are many mindful interventions that someone could incorporate into their daily lifestyle to boost their mood.  My favorite being the simple, but powerful practice of cooking with seasonal foods.  

Let’s dig into this a bit. 

Personally, once cooler weather rolls around I have a hard time eating a salad when just a month earlier my body would crave it.  My body shifts into grounding mode where squashes, apples, and potatoes literally take up every square inch of my kitchen counters.  I can’t wait to make soups and stews and roasted veggies and herbal teas.  But there’s a reason for this.  Eating locally grown, seasonal foods will help you live in harmony with yourself, your body and the earth.  As the colder months, and shorter days, approach we want to look for ways to ground our bodies, to make them more sturdy and like the animals, feel like we are insulating ourselves.  We won’t get that from salads, summer foods, cooling fruits or light leafy greens.  We need to intentionally seek out what’s in season where we live (which can sometimes be a challenge when shopping in a grocery store!).  

Here is a rough guide for what’s in season in the fall months where I live in Pennsylvania: 

  • Squash (acorn, butternut, delicata, hubbard, kabocha, etc.)
  • Apples
  • Beets
  • Brussels sprouts
  • Figs
  • Grapes
  • Mushrooms
  • Parsnips
  • Pears
  • Pumpkin
  • Sweet potatoes
  • Swiss chard
  • Fresh herbs 
  • Animal products

Now for a moment, I want you to observe and notice where many of the food items on that list grow.  For example all the squashes and pumpkin, etc., grow pretty much level with the ground. Root vegetables, grow into the ground and absorb the nutrients from the soil.  These vegetables, when eaten, give us a certain energy and can impact our food-mood connection.  Squash and gourds help to balance mood and energy and root vegetables are great for grounding us when we feel overstimulated or anxious.  

On a side note, eating a little protein at each meal will help to stabilize blood sugar, which will ultimately help you balance out mood swings and fatigue.  Whole foods and protein also build up the molecules needed for your body to create brain chemicals called neurotransmitters, which affect how we think and feel.  

If eaten daily, the fall foods listed above could help to improve your mood over the coming months whether you’ve been diagnosed with depression or SAD or not, simply because you’d be supporting your mood with “brain nutrients” needed for proper production of those neurotransmitters mentioned earlier.  Without adequate levels of these brain chemicals, dips in mood and energy will most likely appear. 

Eating whole seasonal foods = healthy brain chemicals = enhanced mood and energy levels

Each person’s food-mood sensitivity varies so I encourage you to find what works for you.  Think about the correlation between what you eat and how you feel and then determine what works best for you.  Your first step can be to take this list of seasonal foods with you next time you go shopping and start incorporating them consistently into your meals!   

The Biggest Health Deal of the Year

What’s standing in the way of a healthier life for you and your family?

Is it…

  • Having a Walmart budget when you’d like to shop at Whole Foods?
  • Feeling overwhelming by all the changes you’ll need to make?
  • Wondering how to fit all the healthy tasks into your day (when you’re barely squeezing in the basics as it is)?
  • Confusion over what changes are really important (and which ones to do first)?

I understand where you’re coming from.

You may not know this, but the old me was much less healthy ;). Really.

Meal times often found me in the drive-thru (ugh!)

My food budget was substantial, even without buying organic produce and grass-fed meat.

I felt rushed, disorganized, and tired. All the time.]

Making serious changes to my health was difficult, but I have something to make it easier for you.

For example, what if you could…

  • Learn to replace store-bought products with DIY options that actually work and are easy to make?
  • Discover healthy meal planning secrets that are cheaper (and faster!) than the drive-thru, plus get wholesome recipes your family will love?
  • Access resources like eCourses that teach you what changes you can make (and how to make them)?

The folks at Ultimate Bundles have put together the popular Ultimate Healthy Living Bundle for the sixth year in a row (hurray!). They’re amazed at how many families are saying “yes!” to their health (over 80,000 and counting!) and taking them up on this super short opportunity to get a complete library of natural living resources for one teeny tiny price.

You sort of need to see it to believe it, but the package includes 107 digital products and it’s worth over $3,680!

For the cost of a small bag of groceries, you’ll get a complete healthy living library to help you:

  • prepare wholesome & delicious real food
  • get the toxins out of your house for good
  • understand and use natural remedies
  • breathe new life into your exercise habits
  • learn about important women’s health issues
  • raise exceptionally healthy kids in an unhealthy world
  • deal with digestive issues naturally
  • discover the exercises you need for the best version of yourself
  • plus learn about gardening & homesteading, meal planning, weight loss and so much more!

Plus, it comes with over $190 worth of bonus offers (totally one of my favorite parts!).

Besides being so incredibly helpful and inspiring, one of the things I like best about the bundle is the price. By offering the bundle for a short time only, they’re able to give you access to over $3,680 worth of high-quality eBooks, eCourses and printables for a whopping 99% off!

Here’s how it works:

  1. Visit their website, take a quick look at all the goodness that comes in this package, then click the green “Buy now!” button to go through their simple and secure 3-step checkout process.
  2. You’ll receive an email with a login to their online access portal, where you’ll begin downloading your eBooks, signing up for your eCourses, and redeeming your free bonus offers.
  3. Use their Getting Started Guide to pick the topic you want to tackle first and start making healthy changes!

The most important detail, though, is that this bundle is available for just six days! After Monday night, September 25th, the sale ends and you’d have to buy all of these products individually.

It’s even backed by a full money-back happiness guarantee, so you can make sure it’s right for you.

No one should have to put off a healthier lifestyle because it costs too much or they can’t get the help they need.

Our family has felt so much better by making changes to the way we eat, the products we use, and how we take care of ourselves. It’s made all the difference in the world and I want the same for you.

Get what you need for your healthy lifestyle. Learn more or get your bundle HERE.

(Psst… the bundle goes away at 11:59pm Eastern on Monday, September 25th, so don’t wait! - countdown timer below!)

Ultimate Healthy Living Bundle

Heal Acid Reflux

In total transparency, the only time I've ever had acid reflux was when I was in my third trimester with my second son.  So compared to a lot of people, I've had it pretty easy in this aspect of health concerns.  However, when I hear clients talk about acid reflux it sounds like straight up misery.  Besides pregnancy, obesity and certain food sensitivities can cause acid reflux.  Eating large meals and then bending over or laying down can also cause acid reflux to occur and many assume this is because of too much acid in the stomach, when in fact, the opposite is most likely true. 

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The most common symptoms associated with acid reflux are heartburn and an unpleasant regurgitation of acid buildup.  According to Web MD, other less common symptoms are bloating, vomiting, burping, dysphagia (the sensation of food being stuck in your throat), hiccups, nausea, weight loss and a dry cough or a sore throat.  

Surprisingly, many people with reflux or heartburn actually have too little stomach acid, a condition called hypochlorhydria.  The stomach produces hydrochloric acid as part of the normal digestive process, but if there isn't enough, symptoms of reflux will occur along with less optimal absorption of nutrients from the food you eat.  

So if you suffer from acid reflux, the answer is not to reduce the acid in your stomach, the answer is to support healthy acid production.  You can't actually eat acid, but you can stimulate your stomach to make more hydrochloric acid (which will activate your digestive enzymes to work better and reduce overall symptoms).  

To do this naturally, take one tablespoon of apple cider vinegar before each meal, especially large meals such as dinner.  

As an alternative, you could try a Hydrochloric (HCl) Acid supplement (preferably taken with a pepsin).

During cooler weather, I absolutely love the following recipe that uses apple cider vinegar as its base and many of my clients have also become quite fond of this drink as well!  Drink this once or twice a day to support healthy stomach acid production. 

Add the following to one mug of hot water:

1/2 squeezed lemon

1 tablespoon apple cider vinegar

1 teaspoon honey

(I also like a dash of cinnamon on top)

Also take a break from alcohol, chocolate, citrus, tomatoes, peppermint, onions, garlic and high-fat meals which can trigger symptoms associated with low stomach acid. 

As always, remember that all information given on this site is intended for educational purposes only and should not replace the medical guidance given by your doctor.

First Steps to Health: Shrink the Change

First steps can be tough. 

My boy starts Kindergarten in a few days, my baby boy has his first steps completely behind him and I am learning how to balance a completely different life than the one I thought I would have.  First steps can be scary, will test your limits, but can be completely exciting because change is happening and change = growth.

When we tackle resolutions or changes aimed at making ourselves better, many times it can be extremely overwhelming.  Have you ever tried to start a meditation practice, exercise regiment, clean eating schedule, etc., just to find out that you can't stick with it?  

I want to give you a simple strategy that will increase your success.  It's called "Shrinking the Change".

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We now know that about 85% of chronic diseases don't stem from genetics or environmental impacts but from behavior.  And behavior, like willpower, works like the rest of your body.  You wake up feeling rested and refreshed (hopefully) and over the course of the day, you get tired and need more rest at night to keep going.  Willpower is the same way.  It can diminish and be harder to use the more you have to use it.  It's a limited resource.  Building habits instead of relying solely on willpower will help you become more successful in behavioral change.  And the best way to do this is by shrinking the change.  It's like climbing a mountain.  If you want to get to the top, you don't stare at the peak the entire time, you focus on the next step in front of you and over time, the compounded effect allows you to reach your goal.  

So when you want to make a change, start out so ridiculously small that willpower isn't even an issue.  

The action also has to be measurable and doable for it to be attainable.  Here are some options using the example we used earlier:

If you want to start a meditation practice, download the Headspace app and try it out at least twice over the next week.  
If you want to exercise more, make it a point to take a 30-minute walk with a friend at least one time over the next three days.
If you want to improve your eating habits, try just one new recipe per week.  Use Pinterest boards (or a folder for printed recipes) to keep your favorites organized.  

So what is the behavior you'd like to change?  

What is the first small, doable step that you can do to shrink the change and make this goal very attainable?

Comment below and share your plan with me and I can help you brainstorm additional steps moving forward.  

Cheers to first steps!

Question What You're Told

It doesn’t seem fair, but almost all the sources we might turn to for wellness education are broken and contaminated by financial gain. 

Until very recently, the majority of us would have never questioned the legitimacy of the USDA Food Guide Pyramid (now MyPlate), an organization from the beginning, riddled with deceit with close ties to food manufacturers.  We went to school, were taught that we should eat 6-11 servings of BREAD a day and went on our merry way.  Think about the last time you had 6-11 servings of bread a day! 

The 1991 Food Guide Pyramid

The 1991 Food Guide Pyramid

 

Unfortunately, this pyramid was suggesting people eat a lot of everything.    This is not a scientific document, but a political one.  Governmental ties to food manufacturers would shape the future guidelines of what we, as a whole, should eat, for the pure intent of financial gain and nothing else.  If this doesn’t madden you, it should because the 1991 Food Guide Pyramid was initiated and encouraged until 2005 and that's a long time to be eating 6-11 servings of bread a day.  And so many people did and still do!  No wonder we have such an issue with obesity in this country.  

A few law suits later that showed USDA had financial ties to the meat, dairy and egg industries happened at about the same time obesity rates were going through the roof across the country.  The Food Guide Pyramid was then renamed MyPyramid, which improved a bit, giving vegetables more of a preference, adding nuts and seeds as protein sources and admitting in the description that not everyone can properly digest cow’s milk.  It also encouraged exercise with a stick person running up stairs.  Better, but not great, since most Americans do not exercise and should not be consuming the same amount of dairy as vegetables.  

The recommendations morphed once again, but this time to a plate (MyPlate - our current nutritional guideline).  It’s easier to read and understand, but where does this image fall short?  How can you use these suggestions to adjust your own plate in order to feel better, lose weight and gain energy?

First of all, what does “grains” mean to you?  Are you eating refined bread with dinner or a whole grain like quinoa, buckwheat or brown rice?

Why are we still drinking milk with our meals when it’s one of the most inflammatory foods on the planet and most people have difficulty digesting it anyway?  Instead, try drinking water and here’s something to think about:  don’t drink it with your meal.  Wait…what?  You heard me.  Drinking water with your meal will dilute the stomach acids needed to properly break down and digest your foods optimally.  Aim to drink most of your water between meals.  This will also help to curb mindless eating.  People who are well hydrated have fewer episodes of impulse eating.  

There’s also a lot of food on this plate.  Most Americans eat too many calories per meal.  Start by using a small salad plate if your main goal is weight loss and fill it halfway full with vegetables. 

Add in healthy fats.  Eating a meal without healthy fat makes nutrient absorption more difficult.  Even if weight loss is your goal, you still need healthy fat as a staple in your diet.  Some of my favorites are avocados, hemp seeds, avocado, coconut and olive oil, and chia seeds. 

Bottom line is that we are all individuals.  My clients hear me say this all the time…the diet that I thrive on will not be the same exact diet that YOU thrive on.  The dietary guidelines published by the USDA are just that…guidelines.  It’s just unfortunate that the recommendations given to us since 1917 are biased by larger manufacturers trying to push their own agenda.  The same holds true for any company trying to sell you the magic weight loss pill or energy drink. 

Know your body, be a detective and ask questions because there is nothing out there better and more impactful for your health and longevity than good, clean whole food. 

Below is an EXAMPLE of how you could build your plate if your main goal is weight loss, to regain energy or to balance hormones, including the thyroid.  There is no one size fits all diet.  Every one of my clients has a slightly different diet and it's dynamic.  The foods my clients eat when they are healing are different than the foods they thrive on afterwards.  

How are you building your plate?  Does it still resemble the outdated 1991 Food Guide Pyramid or MyPyramid?  Evaluate for yourself the difference in that pyramid compared to the plate I have designed for you below.  What are the biggest differences you see?  

Are you sick and tired of wondering what to eat? Have chronic issues that just won't go away even when you do eat healthy and exercise?  I hear you and there's so much you can do to finally get that life of thriving energy.  See the success past clients of mine have had.  Send me an email or sign up for a free mini-session so we can uncover what's holding you back and put you on a path towards what you're really meant to feel like.