"I thought my life would be so much better, that I'd be so much happier, once the scale read a specific number.

After a long time of not weighing myself I couldn't believe it when I stepped on the scale that day and discovered I was actually below my goal weight and yet life was the same.

I wasn't any happier than I was before, life still felt empty. That's when I knew I needed to do something different and change my perspective." 

This is a conversation I recently found myself in with a woman I've known for a few years now.

I was a bit taken aback when she shared this with me. She always seems so confident & poised, as if life is completely put together for her. I didn't realize that she had an obsession with the number on the scale. 

The reality is I think many woman do. I've struggled with this myself. 



It isn't wrong to have a scale related goal.  However, what can be dangerous is believing that the number on the scale will magically change everything in your life for the better.  Or that the number on the scale defines you or is somehow the most important measure of success. 

Instead of viewing the number on the scale as the most prevalent factor, look at this way: the scale is a tool and the number is information.   

That's it. 

The number doesn't define you.  The number shouldn't  be your only measure of success.

In fact, there may be more effective ways for you to track your progress. 

Here are 3 ways to track your success without using a scale: 

1. Take Before and After Photos 

Photos don't lie. It is easy to tell from a photo whether or not you are on the right track. You can take your photos with your smart phone and a tripod or have someone else take them for you. You might find it helpful to take the photos in your bra & underwear or swimsuit, but you can also wear leggings and a sports bra. You definitely don't want to be wearing baggy clothing because that will make it more difficult to notice any change that is happening. 

 

2. Take Measurements.

It is often true that inches lost are more significant than shifts on the scale.  To get the most accurate measurements, it is helpful to have someone else measure you. However, you can do it yourself if need be.  You'll want to measure your chest, hips, natural waist as well as around the belly button, neck, calves, thickest part of your dominant thigh and thickest part of your dominant arm.  Grab your FREE measurement tracker by clicking here. 

 

3.  Take note of how your clothing fits. 

You know that feeling when you button your pants with ease? Such a rewarding feeling! Pay attention to how your pants and skirts are fitting. You may notice they start to feel loser in the legs and more comfortable around your waist. You may also notice that your shirts are not as snug as before. Let this encourage you regardless of how big or small changes on the scale have been! 

 

If you must use the scale, here is how to use it without driving yourself crazy. 

1. Don't weigh yourself daily. 

Choose one day per week or every other week that you will weigh yourself. Record that number in your planner or your phone. Look for small changes over time. 

2. Do weigh yourself at the same time on the same day.

If you choose to weigh yourself every Thursday, try to weigh yourself around the same time of day. I recommend first thing in the morning, after you've released your bladder, but before you've had anything to drink or eat. You may also want to weigh yourself without any clothing on. 

3. Don't be married to the number staring back at you.

It can be helpful to know around which number you feel your best. For example, you may know that you have always liked the way you look and feel when you weigh 145 pounds. That's good information to have. Remember, depending on where you're at in your cycle, how much or how little water you've had to drink and whether or not you had a high sodium diet the day before can all impact the number on the scale.  

I want to share my personal experience with this to illustrate how much one dinner can fluctuate the scale. My family and I went out for burgers and fries. The next morning I weighed myself and the scale was up 3 pounds. This doesn't mean I gained 3 lbs. This was a reflection of what happens when you consume a dinner high in sodium. Out of curiosity, I did weigh myself daily until I got the number to reflect that the 3 pounds had gone away. I drank plenty of water over the next two days and was able to see the scale go back down. Again, this wasn't weight gain or actual fat loss - it's very important to understand that - this was clearly an issue of water retention that occurred from consuming a delectable burger and delicious fries. 

Do you need to step away from the scale for a time? 

Maybe if.......

• You have a long history of yo-yo dieting and you're working to break free of the diet mentality. 
• You find yourself constantly thinking about your weight. 
• You find it difficult to go a day without weighing yourself. 
• You place your whole measure of success in the number you see staring back at you. 

Then maybe some time away from the scale would be beneficial to your health. 

The truth is, the scale is NOT the best measure of success for your overall health and wellness. It is easy to become obsessed over a number and feel that only when you reach and maintain a certain number can you achieve happiness. This is a lie. Stop believing it. If the scale is your only measure of success, you will be hard pressed to find peace and happiness in that. 






 

Have you ever wondered why you are stuck switching between diets? Do you wish you could break free of the dieting cycle but you're not sure how? I've got you covered. I'm going to share with you 3 common reasons I see that keep women stuck in diet mentality and 3 ways to shift those thoughts so you can break free.

Diet mentality. It's easy to fall into this trap.

Here's a typical scenario. You desire to lose 15 pounds so you go on a diet that your friend recommended. It's trendy, it's popular and everyone seems to be doing it. You lose the 15 pounds following the plan. You make a resolve to stick with "the plan" as much as you possibly can.

But then... life happens. You go on vacation and overindulge in everything you weren't allowed to have on your diet plan. You come home and resolve to do better but it's so difficult to get back on track. Several months go by and you've now not only put back on the original 15  and an additional 5 more. You're now on the hunt for your next diet plan so you can lose the excess 20 pounds.

This is one example of diet mentality and having this mindset will keep you stuck in a yo-yo diet cycle. 



Diet mentality teaches you to label foods as good and bad. It teaches you to follow a list of rules that don't necessarily fit into your lifestyle. It teaches you that the only way to lose weight is to follow a strict diet plan. 

Freedom comes when you can break away from diet mentality, ditch the cycle of yo-yo dieting and really learn how to nourish your body the way it deserves. 

Here are 3 reasons you may still be stuck in diet mentality and 3 ways you can break free. 

 

You're stuck because you don't see food for what it is.

You have grown accustomed to labeling foods as good or bad. You might even be putting foods into a "cheat" category.  While it's true that certain foods provide more nourishment than others, it's best to break away from labeling. What happens when you do indulge in something on your "cheat" list -- feelings of guilt, shame and failure usually follow along. My question to you is, "Is this productive?" The short answer is no, it isn't. 

How to break free from this: See food for what it is. Food is the tool God gave you to nourish your body. Food isn't your enemy, it's not your friend, it's not your comforter. Food isn't inherently good or bad. When you learn to separate some of the emotion around food, which we all have, it's much easier to gain a sense of control over it.  I have previously talked about how to never cheat on your diet again. You can click here to check that out. 

Just to clarify, when I say food is not your comforter, I don't intend to imply that food is not comforting. In fact, just the opposite. Food can be quite comforting. The problem becomes when you create a reliance on food for a continual source of comfort. It will be well worth your time to find non food sources of comfort. A few I have found to be helpful are reading my Bible and spending time in prayer, exercise, go outside for a walk with my kids, or talk to a friend on the phone.

You're stuck because you are being overly restrictive around food.

When you put too many things in the no category, it may make them seem more enticing to you. Instead of thinking on what you can't have, think on what you can have.

How to break free from this: When I work privately with a woman who has a long history of yo-yo dieting, one thing we do at the beginning of our time together is to remove restrictions around food. Nothing is truly off the table, literally and figuratively. She can have anything she wants. However, I do teach her to ask herself a few questions before taking a bite of anything.

1. Am I actually hungry?

2. What I am hungry for?

3. Do I really want this?

What is often discovered is how often she might be eating something when she's not even hungry, she might be eating something she    doesn't even want simply to satisfy a social norm (think office gathering or a similar social situation). The other thing that usually comes            up is my client will realize she doesn't know how to answer the first question. She doesn't really know when she's feeling true hunger.                  This is all part of breaking away from diet mentality. It allows you to get in touch with your body's true hunger cues. Then you learn to                  honor that.

 

You're stuck because you're more focused on the numbers than on whole food nutrition.

While it's true that you need to be in a calorie deficit to lose weight, I don't believe this means being overly obsessive with numbers. Sometimes counting calories or tracking macros can be helpful. It can help give you an idea of how much you're actually consuming. A lot of times we underestimate how much we are eating.

However, I view tracking as a temporary thing. When your diet plan becomes all about the numbers you just might end up consuming a lot of foods that aren't nourishing to your body.  Reminder, we're not labeling foods here as good or bad, but we are recognizing that certain foods provide the body proper nourishment and fuel while others provide little nutritional value and only satisfy a craving or desire. 

How to break free from this: Focus on giving your body lots of whole food nutrition. Shift the focus to eating real food, rather than items from a box. Two things will happen here. One, you will start to feel more energized, lighter and more satisfied. Focusing on whole food nutrition allows you to get more of the vitamins and nutrients you need. Not all packaged foods are bad per say, but next time you're in the grocery store, or maybe in your pantry in your house, turn a few boxes over and read the ingredient label. It may surprise you. The other thing that happens here is you will naturally start to crave the junk less. Remember, no foods are off the table. If you really want an Oreo you can have it. However, the more whole food nutrition you eat, the less tasty the Oreo will become. What I see happen with my clients, is they find they no longer crave the old foods. There are still no restrictions around it if they really want it they can go have it. But they want it less or not at all.

Diet mentality keeps you stuck. As long as you are in this state of mind, you will always be looking for the next great diet. Freedom comes when you learn to nourish your body well, honor your true hunger cues and make peace with food. The greatest book on the planet tells us

                                          What has been is what will be,
                                                     and what has been done is what will be done,
                                                                            and there is nothing new under the sun. Ecclesiastes 1:9 

This is no less true in the world of dieting. Most trendy, fad diets are actually older diets that have been re-named. Don't fall for the hype. 

Links to other posts you may want to read

• How to Eat Well and Still Have a Life 

• Beyond Willpower - How to Succeed With Your Weight Loss Goals

• How to Never Cheat on Your Diet Again 

"If I just had more willpower, I'd be successful."

I have heard this numerous times in my coaching practice. I've said this before myself and I bet you have probably said this yourself.

It's a common misconception that your lack of success is due to your lack of willpower. 



In the world of traditional "dieting" this might be true. Diets in the traditional sense rely heavily on your strength of willpower. This is due to the fact that diets rarely address nutritional needs. Cutting out carbs, for example, won't meet your nutritional needs. Your body actually needs them so it craves them  -- your body is telling YOU to eat the carbs. Your diet is telling you not to eat the carbs. Enter the power struggle. Willpower matters a great deal in this situation.

Another example, would be following a 1,200 calorie diet in an effort to drop weight. (I strongly discourage this by the way. You'll be in for a huge backfire if you take this route). The problem with a 1,200 calorie diet is for most of us that number is too low. If you follow this strict caloric intake, you will be hungry. . . all. the. time! Again, following this type of a strict diet requires lots of willpower.

I know I would have an incredibly difficult time following either of these options. In both of these scenarios you're setting yourself up for failure and disappointment.

Fortunately, there are lots of ways to be successful in this arena without extremely reducing your caloric intake or cutting out all carbs.

First, make sure you are following a plan that addresses all of your nutritional needs. This is where working with a coach one on one can be a wise investment.



Here are 3 tips you can start implementing today to help ensure your success:

1. Access Your Physical Environment: Open up your pantry, refrigerator and freezer. Is your kitchen set up to help you reach your weight loss and health goals or is it set up for self-sabotage? Take note of foods in your home that are no longer serving your goals. Common examples might be potato chips, ice-cream, cookies, etc. It isn't that you won't ever eat these items again. However, you are much more likely to consume foods that are in your home, readily accessible.

The simple truth is you can't eat what isn't there. Rather than toss these items out, simply don't purchase them again. Instead, replace them with nourishing, life-giving foods. For the potato chips you might swap those with canned chickpeas. When you roast these with olive oil, sea salt and garlic they can really satisfy a chip craving! For the ice-cream, maybe you swap those with a fruit sweetened treat. You might also decide that you really don't have the desire for frozen treats and only ever ate the ice-cream because it was in the house. When I go through this process with my clients, many of them realize they don't miss the old food items at all.

Set your kitchen up for success. Let your kitchen work for you, rather than against you. If you have family members who show resistance to this exercise, consider giving them a designated cabinet in the kitchen. By storing those food items in a separate place, you'll be less likely to reach for them. Out of sight, out of mind.

2. Crowding Out Effect: Start by incorporating more nutrient dense foods into your diet. Your body is smart. It will continue to tell you are hungry until it gets the nutrition it needs. This is why, among other reasons, you can consume a 1500 calorie fast food meal and feel hungry again in an hour.  Perhaps it's enough calories to satisfy your entire daily need, but there is very little nutritional value. By including foods rich in nutrition, vitamins, minerals and fiber, you'll naturally feel fuller for longer. Keep this simple -- think minimally processed whole grains, dark leafy greens, nuts, seeds, etc.

3. Distraction: Let's face it. Sometimes you eat out of boredom.... or procrastination....or due to stress. We all do! It's a reality of the world we live in. This is where having distractions can be beneficial. Learn to recognize your true hunger cues. Before eating, ask yourself if you are actually hungry. Consider the last time you ate. Ask yourself if you are stressed or bored or putting off a project. If you're not truly hungry, have a distraction set in place.

Here are a few you might try:

• Call a friend
• Go for a walk
• Do a load of laundry or some other household chore
• Take up a hobby that keeps your hands busy - knitting is a great option

Don't place too much emphasis on willpower. Willpower and motivation are fleeting. Creating sustainable habits and discipline is what will drive your efforts.

This post may contain affiliate links. Please read my disclosure policy here.


If you want clear skin that lasts, and I am pretty sure you do, I encourage you to look beyond just skincare. Skincare is important, there's no doubt about that, but to truly get the skin you desire you have to consider what you are eating.

Your skin is only as healthy as each cell in it.

Think on this a moment. That's a powerful statement, right? The same can be said for every organ in your body and the skin is really no different. After all, your skin is your body's largest organ.

Let's talk about the benefits of omega 3 essential fatty acids for clearer skin. The term "essential" in this case simply means that your body doesn't make these fatty acids, you have to consume them.

The benefits of omega 3's reads like a laundry list of things you definitely want in your life!

Omega 3's are shown to help:

• Clear skin
• Reduce inflammation
• Improve learning
• Mellow mood
• Lessen colitis and IBS
• Improve the health of your gums, vision and hearing
• and the list goes on....

What I want to share with you specifically is how you can use omega 3's to help improve the appearance of your skin. Fortunately, there's been a lot of good research done in this area. While there is a lot to say about this topic I'm going to break it down for you into a few simple ideas.



First, some basic science.

Omega fats are called long-chain fatty acids. The longer the chain, the healthier the oil and the greater benefit for your body and skin.

Omegas are categorized as:

• DHA (docosahexaenoic acid) which has 22 carbon atoms and 6 double bonds.
• EPA (eicosapentaenoic acid) which has 20 carbon atoms and 5 double bonds.
• ALA (alpha lineoic acid) which has 18 carbon atoms and 3 double bonds.

There are two ways to get omegas into your diet: plant sources and seafood sources. DHA and EPA are only found in seafood, while ALA only comes from the land.  As mentioned above, the taller an omega gets (22 and 20 carbon atoms) the smarter it is and the greater the health benefits.  It's clear to see that DHA and EPA (seafood sources) are the taller omegas.

This isn't to say that plant sources of omegas don't have their place in a healthy diet because they absolutely do. Flaxseed, chia seeds, pumpkin seeds and walnuts are a few examples of plant based sources of omega 3's. These foods also have many other health and skin benefits as well, so don't hesitate to add these to your nutrition plan.

However, there is one key thing to consider if only using plant sources and that is....
When you consume plant sources of omegas (ALA) your body must perform a series of biochemical steps in order to convert ALA into DHA or EPA so the body and brain can actually use it. The conversion rate of this process can be as low as 1%. Some people are naturally "low converters." In other words, you may be eating plenty of plant based omegas but your body isn't able to utilize them well.

How do you know if you are a low converter or a high converter? The only way to know for sure is with a blood test and it's not exactly inexpensive.


When it comes to seafood based sources there are two that I recommend. The first is wild caught alaskan salmon. I wrote an entire post about this amazing fish and you can read that here.

I recommend purchasing wild caught salmon from a trusted source such as VitalChoice.com.  Vital Choice Seafood offers wild caught fish, never farmed, offering only sustainably-caught seafood. Use this link to receive free shipping on your $99 order.

FREE SHIPPING ON WILD SALMON ORDERS OVER $99+ At VitalChoice.com! Click Here!

Wild caught salmon is a superior choice for omega 3 fatty acids. This fish contains DHA and EPA as well as astaxanthin which is a powerful antioxidant. Astaxanthin is what gives wild caught salmon it's beautiful pink color.

Notice I keep saying wild caught. This is important because farmed raised salmon does not contain the same powerful antioxidants nor the same amount of quality omega 3's. In fact, farmed salmon often has pink color added to it to make it appear more like it's wild caught counterpart. Therefore, I recommend you always opt for wild caught.





What should I do if I'm vegan?

If you are vegan you can still get a "seafood" source of omegas by choosing a supplement that contains algae. This is the plant that the fish eats so it's a little bit like "cutting out the middle man." Some people who aren't vegan have found they prefer a vegan based supplement over a fish oil supplement because there is no fishy aftertaste. Personally, I have found that there is no fishy after taste if you choose a high quality fish oil supplement. I recommend Vital Choice not only for their delicious seafood products but also for their omega 3 supplements. 





None the less, if you prefer a vegan option they are available.  Juice Plus offers an Omega blend that is a superior option for vegans or those preferring to steer clear of fish. You can click here to find out more about this wonderful option.




It's not enough to consume omega 3's. You must also must limit the amount of omega 6's you consume. The same enzymes that metabolize omega-3 into nutrients for the body, are also responsible for metabolizing omega-6. A diet high in omega-6s will use all these enzymes. Then there aren't enough enzymes left to metabolize the omega-3s. Unfortunately, most diets are very high in omega-6s and low in omega-3s.  The ideal ratio of omega-6s to omega 3-3s is 2:1. The standard diet is 10:1. I've even seen research that points to diets being as high as 30:1. The good news is this can be shifted.

Here are a few oils that are high in omega-6s:

• cottonseed oil
• corn oil
• safflower oil
• grapeseed oil
• soybean oil

While you may or may not be cooking with these oils in your home, these oils are often found in abundance in packaged, processed foods. Turn over almost any box of crackers, chips, cookies and you'll most likely see at least one of these oils listed in the ingredient list. They also sometimes lie in unexpected places such as jarred marinara sauce. This is why I encourage you to always read the ingredient list. The nutrition label has important information as well, but you can often learn more by reading what is actually in a food product.

Also important to remember is that anytime you are eating in a restaurant you are probably consuming these oils which are higher in omega-6s.


The are two main reasons why these oils are so commonly used:

• they are inexpensive
• they are shelf stable - meaning the food will have a longer shelf life

So now that you have this information, what are you supposed to do with it?

Never go eat in a restaurant? Never buy any packaged foods?

Absolutely not!

Not only is that unrealistic but a large part of life is enjoyment and that includes having a meal in a restaurant as well as being able to enjoy a packaged snack on the go. 

And remember, you aren't trying to ELIMINATE your intake of omega-6 essential fatty acid. That would not be wise! You simply want to be mindful about how much of them you are consuming.

It's what you do MOST of the time that matters.



Here are a few tips to increase your omega-3 intake while reducing your intake of omega-6.

• Cook at home using as many fresh ingredients as possible. Making your meals in your own kitchen is really the only way to ensure what oils you are consuming. You have complete control as the chef of your kitchen and that's exciting!
• Become an avid label reader. Read the ingredient list of items you commonly buy. The good news is for most packaged foods available, there is always a healthier alternative. A perfect example, is jarred marinara sauce. There are versions that include added sugar and cheap vegetable oils. Keep looking and you will find one that does not contain these things.
• Consider adding wild caught salmon to your diet a few nights a week.
• Consider choosing an omega-3 supplement. Vegan seafood source (find that here) or fish source (find that here). *Always talk to your doctor before beginning any supplement routine.
• Start slow. If this feels like a lot of changes for you, please don't make them all at once. Choose one thing that you can start doing and focus on that. I firmly believe that when making nutritional changes, slow and steady wins the race.

How is all of this related to the appearance of your skin?

It's simple. Acne can be a sign of excess inflammation in the body. Acne itself is a form of inflammation. By reducing the amount of excess inflammation in the body, it is possible to reduce the amount of excess inflammation that makes it appearance on the skin. The beauty of your skin goes far beyond your skincare routine.


Did you enjoy this? Please share with a friend!

Have you received your free copy of 10 Things in 10 Days  for Blemish Free Skin? If not, click here to download it now.

Resources: William Sears, MD "Prime Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer."

Nicholas Perricone, MD "The Clear Skin Prescription: The Perricone Program to Eliminate Problem Skin."

This blog post is not intended to be used for medical advice. Before beginning any supplement routine or making changes to your diet it is advised that you seek counsel with a medical health professional.


 

Here come the doughnuts! There goes my diet plan!

How many times have you begun a nutrition plan or diet only to have someone bring doughnuts to your office or home?

You have the best intentions and you're certain your willpower will hold out this time. After all your beach trip is only a few, short weeks away, and you want to look good in your swimsuit!

Usually this is where the bargaining begins. You have a debate with yourself. You reason that you've been so good on your diet so you choose to indulge a little. Everyone else is, why should you be the only one left out? So you take a delicious doughnut, or two, and decide that tomorrow is a new day and you'll eat perfectly tomorrow.

Does this situation sound familiar? Maybe it's not doughnuts for you but chips and salsa, or ice cream? Whatever "it" is doesn't really matter. What does matter how you feel afterward -- as a wimp with no willpower.

I'm going to share with you a secret: willpower has nothing to do with it.

In my days of constantly chasing weight loss and experimenting with different diets this scenario was common place for me. I see the scenario daily on social media. It's usually portrayed with clever memes or a gif but, nevertheless, the guilt-trip is the same - success comes from willpower, and if you only had more of it you'd be successful.

Why does this cycle happen and how can it be stopped?


Willpower is highly overrated. It's a word we frequently use and see yet, if asked, I'm guessing most of us would have trouble defining it. It almost feels like a mystical factor that needs to be harnessed in order to have power over food.

I'll say it again. A lack of willpower is not most people's problem.

Take the focus off of willpower and instead put it on decisions, habits and discipline.

Dieting doesn't work in the long run and I'm not a fan.

• It doesn't last
• it isn't a sustainable way of eating and
• it often leaves your body lacking nutritionally

Instead, of dieting for weight loss, nourish your body through whole food nutrition.

Add to that balance. Balance in life liberates us from cycles of defeat.

Take that box of doughnuts that just walked into your office. Everybody is partaking. When you do not you create at least two unproductive, self-defeating circumstances. First, you put the entire office on notice that you are "trying to lose weight." Every day after that someone (at least one) will ask how is the diet going? How much weight have you lost? Odds are the person you find most annoying will be the one who asks most often. You have put your waistline in the spotlight, center stage. That's pressure you neither want nor need.
The second self-defeating and unproductive circumstance you create when turning down a doughnut while everyone else is indulging is the "apple in the Garden of Eden" effect. The more you tell yourself "No," the stronger the attraction and urge to partake. Who wants that battle?

There's a better way, and you can embark on that way now; before the doughnuts-in-the-office challenges. Decide to change the way you eat. It is your decision. You are in control. You are the master of your destiny.

The first step is to write down why you're changing the way you eat. This can't be a simple blanket statement, such as, "I'd like to lose 10 lbs." Why do you want to lose 10 lbs? What will losing 10 lbs do for you? How will your life be different once those 10 lbs are gone? You need to answer these questions and you need to write it down.

The women I work with complete that exercise with precision and clarity. They know specifically what they want, and they know the reason behind it.


Furthermore, what you want to change has to be of greater importance than the food you want to indulge in.

When I decided to heal my acne through nutrition I learned that I needed to eliminate certain foods that were not serving my body. Unfortunately, these were foods I really didn't want to let go of. A part of me felt I needed these foods to be content. I teeter-tottered and struggled with committing to a decision for a long time, and my results showed it. My face would clear, and then I would revert to eating as I always had, and my acne would come back.

It wasn't until I became utterly dissatisfied with my appearance that I successfully eliminated certain destructive foods, and replaced those with foods that were helping my body. Now I no longer miss those old foods. But initially what kept me on track was realizing why I made the decision.

You may want to lose 5 lbs, but what that requires may not be something you want to do. The 5 lbs, you rationalize, isn't that uncomfortable to live with. Do you understand where I'm going with this? Your "why" has to be bigger than anything else. When that happen it is no longer a "should do" decision, but rather a "want to" choice. It is always easier to do what you want to do that what you should do. Granted, discipline will be necessary because motivation and drive don't always hang around long.

The final component to this is to recognize that they are physiological things, completely outside your control, that take place in the body when you change the way you eat. If you're craving something, or feel you lack self-control with certain foods (especially with highly refined carbohydrates), there is a reason. This is where one-on-one coaching will carry you to success.

Reach out to me right now. Let's have a complimentary conversation. Take the first step to becoming who you want to be.

What if you never again had to use the word "cheat" when it comes to food? FREEDOM!

It's sad that over the years we've forgotten how to eat. We seem to know nothing about listening to our own bodies. We use words like "cheating" when it comes to what we eat. It's nonsense and, when I hear it, I hurt for the person who believes it. 

The most recent statistic I heard is that the diet industry is a $72 billion industry. We live in a culture where people are obsessed with weight loss and quick fixes.   The problem is it's easy to sacrifice your health in the name of weight loss. The good news is you don't have to do it this way! 



You don't need to: 

• Punish yourself for the foods you've eaten
• View foods as "good" or "bad"
• Use the word "cheat" when it comes to the foods you've put in your body
• Ever again say, "I'll start Monday."

There are so many methods of eating available: paleo, vegan, vegetarian, pescatarian, lacto-ovo vegetarian, keto and the list goes on. 

Apart from food camps there are numerous diets available that promise quick, yet lasting results. Cabbage soup diet (been there, done that), apple cider vinegar and maple syrup fast, carb cycling (who can keep track?), counting calories, tracking macros, etc.

I've tried a few of these myself. In fact when I first began healing my body through nutrition I classified myself as a vegan. I'm the first to admit I've fallen into the trap of forcing myself into a food camp, and I've had my fair share of dieting.

Learning to listen to your body is one of the most valuable things you can do for yourself.  Tuning into your body will bring you peace with food. Weight loss, if it needs to happen, will occur in a much more sustainable, life giving way with lasting results. 

It's hard for women to believe that I don't follow a specific plan. What rules do I follow? How do I know when to eat or what to eat? I understand their questions because I had these same questions a few years ago. It's what led me to where I am today. Chasing weight loss, looking for quick fixes and miracle cures led me to a place of gut imbalance and chronic inflammation in the form of cystic acne. I had to find different answers.

Before jumping into a new diet plan or finding yourself feeling trapped by a food camp I encourage you to consider these few things.

• Learn to listen to what your body is telling you
• Identify your food intolerances and avoid them even if it's the healthiest food on the planet, if you don't digest it well, don't eat it!
• Keep your body hydrated with purified water
• Don't become legalistic when it comes to food
• Focus on real, whole foods that nourish your body well.

When you follow my principles (the basic are cited above), and you put them into practice so they become second nature, something beautiful happens: you never have to diet again. I know because I'm finally at that point myself, after years of battling with my own body.

I will teach you how to get to this point yourself.

It is possible to not fret or worry every time you're around food. It is possible to feel good in your own skin without being tied down to a diet.

Tired of the nonsense? Click here to apply to work with me. 

When I first wanted to heal my acne through nutrition, Google became my best friend. I honestly didn't know much about nutrition, and I definitely didn't understand how food affects our body and our skin. One of the first concepts I encountered while researching adult female acne was a vegan diet.


While the cystic acne on my face was at it's height in severity, I went vegan for many months.  In the beginning I did notice some improvement in the appearance of my skin. However, in the end being vegan didn't win out for me.

While my diet is still largely plant based, I don't eliminate all animal products. I want to share with you my thoughts on the vegan diet, specifically as it relates to acne. 



The benefits of a vegan diet can be the large number of plants consumed.  When you're not consuming animal protein, you need more fruits and vegetables to fill you up.  Fruits and vegetables contain antioxidants which help fight inflammation in the body.

Acne can be an indication of excess inflammation in the body so, logically, it makes sense to consume more fruits and vegetables.  The problem that often arises here, and the reason I put can be  in italics, it's easy to be vegan and lose sight of nutrition.

 It's easy to become so focused on whether a not a food is vegan that you forget to evaluate nutritional value. Technically, Oreo's® are vegan.  Although I don't think anyone would argue that eating these cookies will help clear your skin.  I've seen many times, including in myself, where consuming a vegan diet quickly turns to lots of vegan baked goods, pastas and baked potatoes.  These things are fine in moderation but they aren't the super-foods needed to boost our immune system so you can  give acne a kiss good-bye.

The downside to a vegan diet is its neglect of healthy fats.  When researching a vegan diet I was quite alarmed at how many proponents of this diet still had the low fat mentality that plagued the 90's.  The concept of following a low fat/no fat diet is outdated information that was never actually correct.  In fact, during the 90's when the low fat craze really took off, heart disease increased as people's waist lines grew.  Why did this happen?  Most likely it was due to high insulin levels.  Instead of eating healthy fats, which keep you fuller, longer, people were eating low- fat crackers, highly refined pastas and low- fat yogurts.  All these things spike our insulin levels which leads to excess belly fat, AND many people felt constantly hungry because the very thing that helps keep us full fat was removed from food. What I'm discussing here pertains to weight gain and heart health but, please make no mistake, it's also connected to the appearance of your skin.  Warning signs of internal excess inflammation in the body, such as acne, should help us connect the dots: a low-fat/no fat diet won't give us the skin, or the overall health we want.

Vegan diets also eliminate the intake of wild-caught, sockeye salmon.  I really can't overstate its benefits to our skin health.  First, wild-caught salmon provides a hefty dose of omega-3 essential fatty acids.  Essential fatty acids simply means our bodies don't make these fats, therefore, we must get them from food.  Omega-6's are also essential fatty acids.  However, because of deficiencies in our food supply these days (such as eating grain-fed instead of grass-fed beef, or consuming processed foods containing unhealthy, shelf-stable oils) we are ingesting too much omega-6's and not enough omega-3's.  The ratio of these oils should be 1:2 omega 3 omega 6. Unfortunately, our modern diets tend to have a ratio of 1:10 of omega-3 (anti-inflammatory) to omega-6 (inflammatory). [William Sears, MD, The Inflammation Solution,©2015]

Vegan diets also lack astaxanthin. Here we go again with salmon the prize winning fish! Astaxanthin is another reason to love this fish.  Astaxanthin gives salmon its beautiful pink color.  It's a nutrient that has a powerful anti-inflammatory effect.  Astaxanthin paired with beneficial omega-3's in wild-caught salmon make this fish vital to our diets.  Notice I keep emphasizing wild-caught.  It is important that you avoid purchasing farm-raised salmon. It doesn't contain the same amounts of the powerful antioxidants.  In fact, farm-raised salmon may have pink color added, so it appears more like wild-caught.  I also take a fish oil supplement and have noticed a difference in my skin, hair and nails.

Tip: On the days you enjoy salmon for dinner it's okay to skip your fish oil supplement. This will help you stretch your budget a bit farther as well!

Lastly, I encourage you not to place yourself in a "diet camp."  What I mean specifically is avoid anything that promises weight loss as its single goal.  It can lead to an all or nothing mentality, in which you feel guilty if you are ever in a situation that makes it impossible to eat and still stay within the diet's strict guidelines.  What I do encourage, instead, is focus on real, whole-food nutrition.  Shop the perimeter of your grocery store.  Opt for organic produce and meats when possible.  If unavoidable, be very selective in the purchase of processed foods.  If you're curious what to look for when purchasing processed foods, you can read more here. 




Have you ever tried, or are you currently following a vegan diet? Have you noticed an improvement in your skin, hair, and nails? How are you currently eating, and how does it make you feel? Please comment!

 

For optimum health it is better to avoid processed foods. But it can be difficult these days to do that. 

Life seems to be busier than ever and it seems we have less time to dedicate in the kitchen than in years past.  It's no wonder women resort to picking up boxed packaged items, and foods in the freezer section.

I'm a firm believer in balance.  Nutrition shouldn't be viewed as all or nothing.  It's all about giving yourself grace.

Do what you can with the knowledge, information, budget and time you have.


While I do cook mostly from scratch there are a few things I purchase prepackaged.  However, there are KEY things I look for before buying a processed food; and there are certain factors I won't compromise on.


In order to manage acne it is best done from the inside out.  Focus on nutrition to bring your skin to an improved state of health.  Examine all facets of your diet.

Let me share with you some key things to look for in any packaged food you buy.

1. INGREDIENTS: This is an instance where less is more. The fewer the non-food ingredients (such as stabilizers), typically the better the food is for your body.
2. WORDS: This one is simple. If you read the ingredient label and you don't recognize half the words, or it sounds like something you'd be reading in chemistry class, look for an alternative. 
3. SUGAR: It's important to avoid excess sugar, especially refined sugars.  Here's where it can be a bit tricky.  One of my favorite packaged foods Larabar ® - has a sugar content of around 16 grams per bar.  However, the ingredient list is short and it's all REAL foods.  The sugar content comes from whole foods not highly processed, refined sugar.  Also, they contain some dietary fiber and protein which brings me to the next item.
4. PROTEIN and FIBER: Look for items that are high in protein and high in fiber. These foods will help slow the release of sugars into your bloodstream and will help keep you fuller, longer.
5. MSG (monosodium glutamate) and HFCS (high fructose corn syrup): Honestly, I could write an entire paper on why these two should be avoided but for now let me keep it simple.  MSG is used as a flavor enhancer but it's linked to respiratory, gastrointestinal, cardio vascular, circulatory, muscular, visual and urological conditions. Should I say more?  As for HFCS - this is a sneaky little devil.  HFCS is a highly processed sweetener that (studies indicate) interferes with your body's natural ability to recognize when you are full.  It may, in fact, "tell" your brain, "You're not full. Keep eating."  If true, there is little wonder why it would be added to processed foods. 
6. OIL: Cheap, highly refined oils to avoid include corn, cottonseed, palm kernel, partially hydrogenated, safflower, sunflower and soybean.  It can be really tough to find products that don't contain those oils.  Most processed foods use cheaper vegetable oils for a variety of reasons.  Unfortunately they do nothing for the beauty of our skin (or our insides).  These oils are found in obvious places like potato chips but they also hide in sneaky places like jarred sauces and salad dressings.  Instead look for oils and products containing oils made from coconut, flax, olive, avocado and nuts.
7. NON-GMO: Genetically modified organisms (GMO) have altered DNA, changed by genetic engineering.  75% of all United States processed foods contain a genetically modified ingredient. The concern is genetic engineering hasn't been around long enough for us to know its long term effects.  Dr. Sear's motto is "When in doubt, leave it out".  I have adopted this attitude as well. 
8. ORGANIC: This last one I don't adhere to 100% of the time because organic isn't always an available option. If it is available, I typically choose organic over conventional.  Organic foods eliminate your consumption of pesticides and herbicides, which is a plus.
   • Note food labeled organic are also non-gmo. However, any food labeled non-gmo doesn't necessarily mean it's organic

Become a label reader. Take the extra 15 seconds needed to read the ingredient list on every packaged food you buy. I even periodically re-check the labels of foods I buy. Sometimes manufacturers change ingredients, or start using GMO's where they had not previously.

Know what you're putting into your body!  For beautiful, clear skin avoid too many processed foods.

 

I've openly shared my life long struggle with acne. Battling cystic acne has been a part of my life since I was a teenager. What I haven't shared as openly is how utterly powerless I felt to stop it.


Here are a few of the things I have been told about acne:

• Nutrition has nothing to do with it. Changing what you eat won't clear your skin.
• To keep acne under control you'll always be on some type of medication.
• Your acne is hormonal so therefore it's out of your control.

So basically there is nothing you can do except spend a lot of money on lotions, potions and pills.
No wonder I felt so powerless!


Do any of these sound familiar? Have you been told these things?


I'll never forget the day I looked in the mirror and decided to take control of my acne.

It's like a switch was flipped in my mind and I completely changed my attitude about the whole situation. Knowledge is power and I decided to arm myself with as much knowledge about the body, nutrition and the way foods affect the body as I could.

I implemented what I learned and guess what?

The appearance of my skin improved! I was getting fewer and fewer breakouts. The redness and inflammation in my skin was lessening. Most importantly I no longer felt like a victim of my circumstances.

As I've continued my research I'm honestly amazed at just how much nutrition does affect the way we look, including our skin. I've also discovered a few other key areas, besides the foods we eat, that greatly affect our appearance.




Let me ask you. How do you feel about your skin? Do you like what you see when you look in the mirror? Being open to learning more about nutrition and the way food affects the body (for better or worse!) is the first step. When you're ready to take that step let's talk!  

Are any of these excuses your excuses?

• Not enough money
• Not enough time
• Not the right timing.

Those are common excuses I hear from women for why they are not ready to begin implementing a healthier lifestyle.

• MONEY do you feel you  can't afford to eat healthier? That is, for the most part a myth. Eating well or eating poorly costs about the same. Factor in being healthier, and it probably costs less.
• TIME do you think eating healthy is too time-consuming? That is, in fact, a matter of choice. Food preparation can be a pleasant and relaxing time; a time to form some new habits that you've probably wanted to develop anyway.
• TIMING -- are you waiting for the perfect, golden opportunity to start -- after school is out; after school gets back in; after vacation; after Thanksgiving. . . . HUGE mistake! There will always be something to tempt you, to sway you, to steer you off course. It's called LIFE.

I may sound a little unsympathetic here but I'm not. Those excuses used to be my top three. None of them can withstand the power of your decision to eat healthier and to be healthier. The single greatest challenge for me was to overcome the "all or nothing" mentality.

The world of nutrition can seem to be black and white, with little room for any gray areas. You either eat well or you don't. You either purchase only organic food or you don't. You either never eat processed food or you do.

Here's the thing: In a perfect world everyone would be eating only organic, locally sourced produce and grass-fed meats from local farmers and eggs from free-range chickens, etc. You get the picture. Sounds wonderful, but is it reality? Unless you own your own farm and you only eat what you personally grow and you never travel or go on vacation, this nutrition utopia is probably not a reality.

I see it all the time. It's sad, really, because here are some of the things I've heard:

"If you can't eat organic you may as well be eating ________ (insert fast food joint here)."
"Eating eggs is like smoking cigarettes. It'll kill you. You should only be 100% vegan."
"Eating meat destroys the planet."
"You have to eat ______ (insert your least favorite vegetable here) or you can't be healthy."
"Smoothies for breakfast are the pillar of healthy lifestyle."

Sounds really motivating, right? Geez! Hearing this stuff even makes me want to run in the opposite direction. Now when I come across those types of comments I simply smile and move on. I recognize that life is meant to be enjoyed, and a big part of that is enjoying good food. We are meant to nourish our bodies well. However, the stress we feel over food can be just as bad for our health as any less than ideal food choices.

Instead of viewing nutrition as all or nothing I encourage you to take a different approach. I teach my clients this saying, "Do the best you can, whenever you can, as often as you can." If you are able to eat organic that is definitely the better choice. However, eating conventional produce is not equivalent to eating a highly processed cheese burger and fries so don't make it out to be. There shouldn't be any shame in purchasing conventional produce if that is what is available to you.

And about that cheeseburger and fries -- I believe there is a place for that in life as well!! Again, it's not all or nothing. 

Where I've witnessed the most long term success is with women who gradually make changes instead of trying to do a complete overhaul overnight. It is very difficult to try to upend everything about the way you eat in a few days. It's too easy to slip back into old habits when life gets stressful. When gradual changes are made the chances of making them a permanent lifestyle increase. The reality is there needs to be balance and room for flexibility.



I want to hear from you.  Leave a comment!

Have you ever felt discouraged about eating better because of this all or nothing attitude? Have you felt held back because you aren't able to dive in 100%?