Success or sabatoge? You make the choice everyday


success or sabatoge

In the past several years, I've had the privilege of working with over 100 clients to help them achieve their goals. Through that experience, I've learned some some life transforming truth that has the potential to change your life for the better: You choose your thoughts. Your thoughts and beliefs lead to your actions. Words are very powerful. What you say to your child, what you say to your spouse, what you say to your friend, what you say to YOURSELF...those words have power.

So use this power for good. Start observing what you're telling yourself. None of us are perfect, so you probably have many limiting beliefs that recur many times throughout the day..."I'm not good at xyz...I'll never lose this baby weight...I'm a failure...I'll never be as strong or successful as so and so..." The list is goes on.

But, you have the power to choose your thoughts and thereby be much more SUCCESSFUL in reaching your goals!

Here's how to change your thoughts, and thereby, your LIFE:

Step 1: Start observing your self-talk (and while you're at it, your other-talk, which is what you say to others).

Step 2: Once you notice yourself telling yourself a limiting belief (check out the examples mentioned above in quotes), write it down, and then write out what's actually true. For example, if your limiting belief is, "I'll never lose this last 10 pounds," turn it around to what's actually true, "I have the potential to lose this weight. I'm capable of reaching this goal. I'm worth it."

Step 3: Visualize success. “Whether you think you can, or you think you can't-you're right.” ― Henry Ford

Don't stay in the daydreaming mode though. Get to work with some concrete action, otherwise it's only dreaming!

Step 4: Create and plan small habits and goals leading to your large goal. The small wins will provide confidence and motivation to move forward.

Step 5: Measure your progress. What gets measured gets done. (1) Decide what will be most effective to measure in relation to your goals. Here are some ideas:

1) Take body measurements 1-2 times a month.

2) Keep track of how many workouts you accomplish each week and month.

3) Keep a daily food journal where you write down everything you eat and drink.

Step 6: This may be the most important step: Stay accountable. The best way to stay accountable is with a Specific Accountability Appointment. Schedule a Nutrition Session today for the support, accountability, and strategy needed to reach your goals more effectively!

Another addition to this is to have a daily question checklist. At the end of the day, ask yourself the same several questions to check-in with yourself (or have someone else ask you these questions DAILY). Here are some examples:

1) Did I workout?

2) Did I eat at least 3 servings of vegetables?

3) For water intake, did I drink at least half my bodyweight in ounces (for example, if you weight 150, drink 75+ ounces a day)?

I hope this outline inspires you to take action towards transforming your mindset and life. Be sure to let us know your wins and how your life is transformed!


How to understand food labels


How to understand food labels

Are you confused with label reading? The nutrition world is an ever-increasingly confusing one! This post will help you understand what to avoid.

But, before reading this, just think simple! If you're buying one-ingredient foods, those are going to be the most nutritious foods. Here are some examples: meat, eggs, poultry, vegetables, fruits, tubers, nuts, seeds, certain oils, and more. Processed foods need a label to describe all the ingredients, and the more we avoid processed foods, the better.

  • If you can't pronounce an ingredient, don't buy it.

  • If you wouldn't buy and stock the ingredients in your pantry, don't buy it.

  • 100% Natural is deceptive. Rocks are natural and poisonous snakes are natural...are you going to eat those for dinner?!

  • Natural Flavor: This is a VERY common ingredient. So with everything, choose the best with the options available to you. Here's some surprising research on this: "[Natural] flavors are currently the fourth most common food ingredient listed on food labels. In reality, “natural flavors” are a far cry from what consumers might expect, as they can contain both artificial and synthetic chemicals (often used as processing aids)." (1)

  • Fat Free: Why are we avoiding fat? We shouldn't be. Fats are an important macronutrient and we can't absorb fat soluble vitamins like vitamins A, D, E, and K if we aren't consuming healthy fats like avocado, olives, butter, and coconut.

  • Sugar Free: If it's sugar free, why is it sweet? Usually it's because of artificial sweeteners like xylitol, erythritol, or aspartame. Artificial sweeteners should be avoided.

  • Avoid MSG which is a neurotoxin. (2)

  • The calorie count DOES NOT translate to whether a food is healthy or not. Hemp seeds have a high calorie count and are very nutritious, whereas aspartame has zero calories and is highly toxic as noted by Dr. Mercola. (3)

  • Fortified foods: These are typically foods that have been so processed that they have to add nutrients back in (processed breads for example). However, don't be fooled, the vitamins they add back in are typically synthetic. Cyanocobalamin (B12), D2, and folic acid are great examples of synthetic vitamins to avoid. Better forms of those vitamins are methylcobalamin (B12), D3, and folate, respectively. Especially if you have the MTHFR gene or are pregnant, take folate rather than folic acid. (4))

  • Low Calorie: What's most important is nutrient density. Are the foods we're eating whole and as unprocessed as possible? If so, they will be filling enough that we won't need to constantly count calories (hopefully!).

Are you still craving the processed foods? Do you need help overcoming not-so-great habits and transitioning to a healthy eating plan? If so, you can schedule a Nutrition Session. Accountability makes all the difference in succeeding with your nutrition goals!





How do I meal prep for success?


how do i meal prep for success

How do I meal prep for success?

  1. Know your goal. Once you know where you’re headed, you can create the plan to get there.

  2. Know your WHY. It can be difficult to stay on track with a lifestyle change if the reason for pursuing this new lifestyle of healthy living isn’t clear. Do you need help determining your why, changing habits, and staying accountable? Schedule a Nutrition Session with our Nutrition Specialist. 

  3. Plan backwards from your goal. If your goal is to lose 12 pounds in 3 months, that’s 4 pounds per month and 1 pound per week. Ask yourself what changes need to happen in your daily and weekly meals/beverages in order to make this goal a reality. 

  4. Determine your eating and prep schedule. How many meals per day will you be eating? How much time do you have to prepare food? How many meals will you prepare or order elsewhere (for example: SunBasket)?

  5. Sit down at the beginning of the week to: 1) Find recipes (click here for a Pinterest board with recipe ideas). 2) Plan out your meals for the week (click here for a meal planning sheet to print out). 3) Create a grocery list and go shopping. 4) Prepare food for the next 3-4 days, or the whole week depending on your preference.

  6. Preparing food is probably the most time-consuming aspect of meal planning, besides the planning. So here are a few strategies: 

    1. Use your slow cooker.

    2. Simplify your recipes so there aren’t a million ingredients.

    3. Buy frozen organic fruits and vegetables since these can be better quality than the options fresh in the store and they’re already cut up.

    4. If you’re overwhelmed, think simple. PROTEIN sources: fish, poultry, eggs, or beef. FAT sources: avocados, olives, and the butter/oils you cook with. CARB sources: fruits and root vegetables. FIBER sources: fruits, vegetables, and tubers.

    5. Choose 1 ingredient from each category above to build a meal. Here are a few examples:

      1. Breakfast: 3 eggs cooked in 1 tbsp of Extra Virgin Olive Oil paired with roasted sweet potatoes. 

      2. Lunch: sliced turkey breast on a bed of lettuce topped with homemade dressing and sliced strawberries.

      3. Dinner: grass fed burger with paleo mayo on top of a bed of lettuce paired with broccoli sautéed in butter and garlic.

  7. Plan your snacks. When it’s late and we’re starving we can make some of the poorest choices (have you heard of decision fatigue?!). Put your snack options on your meal plan and grocery list. Here are some snack ideas:

    1. Apples and almond butter

    2. Turkey breast and avocado

    3. Create your own trail mix: dried goji berries, other dried fruits with no added sugar/oil, sunflower seeds, sprouted pumpkin seeds, walnuts, pecans, brazil nuts, and almonds

    4. Artisana coconut butter packets

    5. Skout Backcountry Bars: Dark Chocolate & Pink Salt, Dark Chocolate Cherry, Coconut Almond

    6. Kion bars

    7. sweet potato or other (check label to make sure there's no added sugar or canola oil)

    8. Paleovalley beefsticks

    9. Chia seeds (add to water to create a gel you can drink)

    10. Epic Provisions: Beef Habanero Cherry

How to increase magnesium intake


how to increase magnesium intake

Now that we know the importance of magnesium in so many vital functions of the body, what are options for increasing magnesium intake?

Here are some great sources::

Topical magnesium (LifeFlo or Ancient Minerals brand). Applying magnesium directly on the skin is a fantastic (and economical!) way to support the body's magnesium levels since our food supply doesn't contain the levels that there were many years ago. This can also be applied to areas of the body with soreness or pain due to tightening of muscles. Personally, I struggled with back pain for 8 years due to scoliosis. Stress always made the pain worse and I had continuous chiropractic treatments which never solved the underlying issue. When I started applying magnesium oil directly on the area of pain consistently everyday, the pain reduced almost completely over the course of a couple months!

Some of the best food sources of magnesium include:

  • Leafy greens (1)

  • Nuts and Seeds (1)

  • Vegetables (1)

  • Cacao (2)

  • Salmon (2)

  • Avocado (3)


(2) Academy of Culinary Nutrition Program Course Notes


Are you magnesium deficient?



10 fun facts on MAGNESIUM:

  1. Magnesium is critical for the synthesis of ATP (our energy!). (1)

  2. Magnesium deficiency can result in neuromuscular, cardiac, or nervous disorders. (1)

  3. Personality changes, including apathy, depression, agitation, confusion, anxiety, and delirium are observed when there is a deficiency of magnesium. (2)

  4. Poor nutrition, gastrointestinal and renal diseases, insulin resistance (aka: blood sugar dysregulation) and/or type 2 diabetes, alcoholism, stress, and certain medications may lead to magnesium deficiency. (2)

  5. Case histories are presented showing rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. (3)

  6. The type of magnesium you use matters. When taking an epsom salt bath, opt for magnesium CHLORIDE, rather than sulfate. Magnesium chloride is more bioavailable. (4)

  7. Common physical signs of low magnesium include: anxiety, lethargy, impaired cognitive function, anorexia/loss of appetite, and muscle cramps. (5, 6, 7)

  8. It is involved in 300+ enzymatic systems in the body. (8)

  9. Because of magnesium's many functions within the body, it plays a major role in disease prevention and overall health. (9)

  10. Not all magnesium forms are the same. (10)