We live in a world of quick fixes. It seems like everywhere you look there is an advertisement for something that will help you to "look good and fast." This can be tempting and many of of us fall prey.

After all who doesn't want to look good in a bikini by Friday or have perfectly clear skin in only one month?

I know there was a time in my life when I fell for this stuff all the time! And guess what? Some of it worked!
The problem was nothing worked for long and then I was right back where I started.

Today I want to talk to you specifically about treating acne and how those changes may look.

We tend to think of acne as being only an external issue. After all, it's clearly visible on our skin so a really good face wash should clear that up, right?

It may not be that simple.

Proper skincare IS incredibly important. However, let's not ignore the fact that acne can often be a sign of a deeper internal issue. Where I see women face trouble is they only address the visible signs of acne. There's a lot to be missed by not looking a little deeper.

In fact, by looking deeper you may discover improved digestion and better energy levels among other whole body benefits. I know this was true for me!




For years I was on an acne specific skin care line. My face remained clear as long as I continued using the product and it worked for a decade!

I falsely believed that the acne had been eradicated. I thought it was gone and all I had to do was continue to buy this certain face wash. I could not have been more wrong!!

Not only would I later learn that this particular skin care line is actually quite damaging to the skin, but I had also spent an entire decade neglecting my total body health. I failed to address any internal issues that were, in fact, affecting my skin. 

When the above said skin care line failed to deliver it's usual results,  I was left with an enormous mess. My skin had never looked worse. I was devastated.

For the first time in my life I was forced to look at other options. I naturally tried a few  other acne specific skin care lines all to no avail.  This prompted me to do more research on acne as well as how to treat acne.

I learned there was a holistic side to healing acne. What?!

I had never before even considered that there was a root problem to my acne, never mind addressing it.

This didn't mean that skincare wasn't important. Quite the opposite - I finally began to understand how to properly care for my skin!

It did mean though that I had a lot more control over the situation than I previously believed. Through simple nutritional and lifestyle changes I experienced great improvement in my skin and my health.

These changes don't happen overnight and some people (while well intentioned) simply say the wrong things. These are some questions you may receive (I know I did!):

Shouldn't your skin be completely clear with all the dietary changes you've made?

Is your body getting proper nourishment?

Why are you doing this to yourself? Aren't you miserable? You know I have a friend who sells acne skin care. You should call her.


With all the self-doubt that can go along with these comments, it may be best to tune them out.

Here are a few thoughts I'll leave with you:

Remember who you are doing this for - YOU! You deserve to look and feel your best. If it takes a bit longer than expected to get where you want to go, won't it still have been worth it to arrive? There's much to be said for perseverance.




It's important to remember that external remedies are only a band aid. It's not that you can't use them, it's that you have to also address the underlying issue or you will never truly be free of your acne.

It's important to quiet the external voices. Don't try to argue or reason with those who find your new dietary lifestyle to be crazy. You'll never win the argument! It's better to smile, thank them for their concern and move on.

Which brings me to my final point don't overshare!

I know this may seem odd because when we're trying to lose weight or step up our fitness game, we're often encouraged to tell lots of people so we hold ourselves accountable.

Treating acne is different though and is often misunderstood. Because of that it is better to not overshare with too many people. Having one or two people close to you who you trust is the best option. They can help hold you accountable and offer encouragement and support. This support may not come from immediate family. It's nice if it does but it doesn't always happen that way.


Where are you on your journey to healing your skin? What approaches have you tried? Do you feel you have proper support? Leave a comment I'd love to chat!













 

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. 

Everyone is choosing a "Word for the Year" -- everyone except me.

Here's why:

So much can change in your life in one month, one week or even one day, much more over the course of one whole year.

Some words I've seen chosen are: joy, trust, slow, rest, yes, brave, etc.  You get the idea.  The trend is to choose a word that represents the type of year you want, and then make decisions based off the word.

One major change in your life will sabotage everything, if it all rests on one word.


I plan my year for vacations, school schedules and big projects for my business, but for all the other things? Monthly.  My approach is more realistic, and healthier. Therefore, instead of adding stress when life goes crazy, I am able to adjust. Flexibility facilitates your wellness journey.

So often we view the month of January as setting the tone for the year. If we are successful with our health in January then we can assume we'll be successful for the rest of the year. I'm sorry but this is faulty thinking. First of all what if January is an incredibly challenging month for you financially, emotionally, or physically? What if you feel "unsuccessful" this month? Does that mean the rest of your year is shot? I sure hope not!


On the flip side of this, what if January is a highly successful month for you? You hit your fitness and nutrition goals you're on your way to your summer body and then reality hits and you find yourself back where you started. Does this mean you need to wait until next year to start over? Of course not! It would be silly to even think that. This is exactly why I enjoy the new year but I don't place too much pressure on myself to make the month of January "perfect."

A key element that is overlooked when it comes to New Year's goals is how to implement new habits to accomplish those goals. Goals are set with good intentions but, without a clear plan, it is likely you will fall short. This can leave you feeling like you failed. The remedy is to develop some new habits.

The greatest success I've seen with creating new habits is planning out and implementing one or two at a time. Focus on those few items and really perform them well for six weeks, at least. Then it will become an organic part of your day.  After that, add another new, healthy habit.

For example, let's say this year you want to implement a new exercise routine, cut out all processed foods, get 8 hours of sleep each night and implement a quiet time into your day for reflection. Wow I'm tired just writing all that! That's A LOT of pressure, and too much to handle all at any once.

The key is to choose one or two of these new habits, decide how you're going to implement it and then get to a point where it's second nature. Let's say you choose to focus on getting adequate sleep each night, but you're also eager to start working out. Determine what time you need to go to bed by to get the sleep you need. Then decide what you'll do to ensure that your head hits the pillow at the time and do those things.

To begin your new exercise routine start slowly. Plan to commit to 20 minutes a day to start. Work your way up from there. If you currently don't exercise at all, but set a goal to workout for one hour, 6 days a week, you'll probably revert back to your old ways.  It's just too much pressure on the body.  Will this take longer than implementing all the goals at once? No it will not, because it will work.

Whatever you do to inspire yourself for the new year I encourage you to remember this, one critical truth:

Taking care of your body is lifelong commitment.

Don't rely on a  quick fix, trendy diet or fad exercise program as your be all to end all. These things are never a miracle cure.

I encourage you to view good health as a way of life. Adopt that way now and stick with it forever. P.S.-- I am excited about improvements coming to my site. More than ever I'm passionate about helping women take charge of their health. I will help you quit dieting for good, and I've got just what you need for that.

Reader Feedback:  How do you view the new year? Do you feel a lot of pressure in the month of January to perfectly implement all your goals for the year? What would you like to see happen?
 

Have you ever considered the connection between stress and acne?

If you're using quality skin care and your nutrition is on point but your acne still lingers, stress could be the culprit. In my own personal situation, my adult acne flared up because of a stressful event in my life.

Chronic, unresolved stress leaves us with excess inflammation in the body which then leads to a weakened immune system along with an increased likelihood that the body will attack itself, as in autoimmune diseases. All of this will do nothing to help improve your acne and could be a contributing factor as to why your acne lingers.

As for myself, I notice a direct correlation between stress in my life and the appearance of my skin.


How should you deal with this? Obviously, it's not possible to be 100% free of stress 100% of the time. Life presents challenges and unexpected circumstances do arise.

Let me share with you a few key things I recommend you consider.


What gets your thoughts gets you.  What do you spend most of your time thinking about? Answer honestly. It may help to sit in a quiet area and journal for 15 minutes to really figure this out. Let your thoughts come out on paper and see what's in front of you.

Do you find yourself constantly being negative in every situation? Then it may be time for an adjustment.  We have different personalities and some people are naturally more upbeat and positive, while others tend to see the glass as half empty. It may not be in your nature to put a positive spin on things in life. That's okay. I do believe you can train yourself to change your thoughts and the way you speak and think.

 I read somewhere that it's easy for people to be negative. It's easy to see the bad things in life and dwell on those. It's easy to complain and sometimes it even makes us feel good to stew over a situation that upsets us. Here is where you have to consciously decide to stop negative thoughts in their tracks. Like any new habit it will take time to develop but it's one that is worth the effort.

Look at who you surround yourself with. Speaking of your thoughts, what are the thoughts of your friends and co-workers? Are you surrounded by positive people, or habitual grumblers and complainers?

First recognize you can't change the way those around you speak and react to situations. The only person you can control is yourself. However, when you speak positively and keep your cool in stressful situations, it has the potential to spill over onto those around you. Negativity breeds negativity just as happiness breeds happiness.

If you have a friend who is particularly negative all the time consider approaching the person about it. They may not realize what they are doing. If you're not comfortable having the conversation you may want to consider limiting the time you spend with that person.

Remember, you are in control of yourself and your time. It's your choice who you surround yourself with. Choose wisely.

Grieve it, be angry and move on. Things happen in life that upset us. Things don't always go our way.

Someone at the bank may cut in front of you in line. Another driver may cut you off. Someone may make a comment about your clothes that hurts your feelings.

There is no way to stop these inconveniences and hurts from happening. Again, the only part you can control is yourself and your response. How much energy do you put towards the guy who cut you off in traffic? If you need a few minutes to stew, take it. Set a timer for 10 minutes be angry, call a friend and complain and then when the timer ends let it go.

I'll admit this is a tough one for me. When something upsets me I want to be mad for awhile. I realize this does nothing to help me or better my health, and it only gives more power to the person who wronged me. Learn to let the little things go!

Don't worry about that over which you have no control. I confess, this isn't my strong suit. I tend to dwell on things even when all my worrying won't change the outcome.

The truth is many situations in life are this way. No amount of worrying will change anything. What will be, will be.

When a situation arises that has got you stressed, ask yourself, "How much control do I have over this circumstance?". If there is something you can do to better the situation then create a plan and put it into action. If the answer is that you have no control over it, then it's best to put it out of your mind. I find the only way I am ever successful at this is to leave it in God's hands through prayer.

What are your thoughts? How do you manage stress? Please comment and share your ideas you may be an inspiration to someone else!

It's said that the average person gains 7 to 10 pounds between Thanksgiving and Christmas.

That's a significant amount of weight!

How accurate these numbers are, and whether this actually starts around Thanksgiving (I personally believe it to start in October with Halloween), the fact is the holidays can present a struggle.

As soon as the weather begins to turn cold our bodies begin to crave more nourishment. Unfortunately, our first thought is not of dark, leafy greens tossed in a vinaigrette. Warm, cozy, comfort foods are a more tempting choice and, during the holidays, they abound. That is not necessarily, however, a bad thing. There are plenty of delicious foods that are great options to eat over the winter.

The problem I've seen in my private coaching sessions are the number of events that surround the holidays: office parties, family gatherings, cookie exchanges . . . you get the idea.

The trouble all begins with the onslaught of your kid's Halloween candy that bag can be SO tempting!



As the holiday season comes to a close with Christmas and New Year's I'd like to share a few thoughts with you on how to manage the holidays.

• When an event, party or social gathering is on your calendar, NEVER show up hungry. This one drives me nuts because I hear women say it all the time, "I have a party tonight so I'm not going to eat all day so I can eat at the party." No, no, no! I'm not sure where this idea originated, but its faulty logic. The biggest problem I have with this approach is it doesn't facilitate steady blood sugar levels. Blood sugar levels control the hormone insulin. It's best to avoid large spikes and falls with our blood sugar levels. We want our blood sugar, and therefore our insulin levels, to have minimal rises and falls like small, steady waves. Not eating all day, only to go pig out at night, is setting you up for failure. You can't save your entire caloric intake for one meal.  You just can't and be healthy with a steady weight.

 

• If food is being served buffet-style, first peruse the selections and select what you really want to eat. A small sample of the menu items is okay, too. Eat a little of everything, and eat a whole lot of no one thing. I learned this trick from Bethenny Frankel who advocates, "No more dieting! I've had it!" She writes, Taste everything, eat nothing. Why shove a bunch of food into your face when you can taste small perfect bites of delicious food and stop before it ever gets ugly?  Naturally Thin, 2009.  While I don't agree with every point she makes in her book, I do agree with this school of thought. 

 

• If you have dietary restrictions don't veer off course just because you're at a party. If you're highly intolerant to gluten, then don't eat it just because you're in a social environment. Trust me, it's not worth it! Of foods you tolerate in moderation, make your decision before arriving how much you will eat. Use your head, and not your emotions. Do not get ambushed by temptation. That is another reason to not show up hungry.

 

• If you're hosting the event, anticipate the wishes of your guests. Have a gluten free/vegan option available. Serve healthy hors d'oeurves and a large green salad with a simple vinaigrette dressing, along with the classic favorites we all enjoy.

 

• ​​​​​​​Make time for exercise. Life is busy and it seems to get even busier around the holidays. Making time for exercise is so important there's no excuse not to. Schedule it on your calendar, and hold to it as an appointment with your healthy self.

 

• The key to making exercise stick is to find a program you love that gives you the results you're after. If you're new to exercise I highly recommend Leslie Sansone's walking program. Years ago I tried her out and dropped 18 pounds in about 2 months. I like her method because it's simple to use, there's no expensive equipment to buy and it's so easy on the joints. I currently do Tracy Anderson Method, and have for about the past 5 years. I love programs I can use at home. It makes it that much easier to get done. You don't have to join a gym, unless you want to of course! The point is:
  • Stick to it.
  • Make a commitment.
  • Find something you like.

 

• ​​​​​​​Allow adequate downtime -- don't over schedule. Lack of sleep and high stress levels have a profound effect on our health, and our weight.

If you've already gained some weight, please, don't beat yourself up over it; and don't go on some crazy juice cleanse to eliminate it. Be gentle with your body, and nourish it with delicious, whole food nutrition.


Struggling to get the weight off? Let me help you. I have 5 spaces available beginning in 2018 for my private coaching program. Those tend to fill up fast, so don't wait! I offer a complimentary 60 minute session to discover if we're a good fit to work together, one-on-one. Click here and let's get started.

When it comes to healing acne with nutrition, there is a lot of talk about what you can no longer eat.

The first things to leave your diet are gluten, dairy, processed foods and refined sugar. To a lot of women that is a bit overwhelming. However, it is true that these foods are inflammatory in the body, especially when eaten in excess, which we tend to do.

While it's important to reduce our intake of inflammatory foods, it is equally as important to increase our intake of foods that reduce inflammation and are full of antioxidants.


When I first began changing the way I ate to heal my skin, I almost fell into a state of depression around food. I knew the foods I shouldn't be consuming, but I didn't yet have a strong taste for the foods I needed to be eating. I longed for the comfort foods I grew up with. Because of this I oftentimes felt hungry, but didn't feel like eating.



This struggle left my body lacking a great deal of nutrition. In fact, my body was so nutrient deficient that my hair started falling out. Hair may be our crowning glory, but our bodies don't recognize it as being necessary for survival. Therefore, it's a go to place for the body to stop sending nutrients when necessary. It wasn't until I visited a naturopath (although not before I ended up with a bald spot on the side of my head) who informed me that I simply wasn't nourishing my body well.



The amazing thing about your body is you can teach it what foods you want it to crave!

The concept is simple. Feed your body the foods it should be having and thanks to metabolic reprogramming you'll be craving those foods in about 30 to 90 days. So cool, right? The old adage, 'you are what you eat' is correct. Your cells are literally made up of what you feed them!

Now that you know, the next step involves making a decision: Keep doing what you're doing while getting the same results or change the way you eat and possibly get better results. 

If you're ready to start making some changes I encourage you to take small steps. Don't go buy a ton of produce you've never cooked with before. Start with the fruits and vegetables you know and are comfortable with. Find a few recipes that suit your tastes and build from there. I often eat the same few dishes for several weeks before I tire of it and find something different to add in the mix. I recommend you do the same.

• Lemons. Lemons are one of the most cleansing, detoxifying foods. Juice from a fresh squeezed lemon provides support to the liver and and aids digestion. The liver is a our main detoxifying organ, so it's vital to support it in order to clear up acne. Enjoying fresh squeezed lemon in your water throughout the day is one of the simplest ways to do this.
• Turmeric. This Indian spice is anti-inflammatory and anti-coagulant. It keeps red blood cells from clumping and increases circulation. Better blood flow is vital to keep the skin glowing. Turmeric acts as a blood cleanser which helps prevent acne. I find you can add a dash of this to oatmeal or Juice Plus Complete. You can learn more about that here. By also adding nutmeg and cinnamon you won't taste the turmeric.
• Arugula. Arugula is high in vitamin A, which may not only improve acne but also helps protect the skin from free radical damage. This dark leafy green is alkaline and will help cleanse the blood and lymphatic system. Arugula does have a strong flavor and is a bit peppery. I prefer to mix it with a portion of organic spring mix, which contains baby lettuces and spinach. It helps balance the flavor.
• Bell Peppers. Bell peppers are a wonderful beauty food. One of the simplest ways to consume them is chopped in a salad. Red bell peppers are particularly high in vitamin C. Not only is this beneficial to help banish acne, but it also helps regenerate collagen in the skin which may slow down the aging process. I do recommend you opt for organic with bell peppers as they are one of the more heavily pesticide laden foods.
• Onions. Onions are an amazing food. Not only do they add great flavor to many dishes, they also contain properties that help cleanse the liver which is crucial for the health of our skin. It's beneficial to eat this food both cooked and raw. The two onion varieties I use most often and that contain the most health benefits are yellow onions and red onions. Yellow onions have the most sulfuric compounds while red onions are high in antioxidants, which we can see from its bright purple color. Here is a great article on the best way to store onions https://draxe.com/onion-nutrition
• Garlic. Garlic helps support your body's detoxification system and may aid in digestion; two things necessary for clearer skin. Garlic contains an enzyme called alliinase and a sulfur-containing substance called allicin. Pressing garlic activates the release of the these anti-inflammatory substances. In the store you'll see containers of pre-chopped garlic for sale. I recommend you opt for purchasing the whole garlic (bulk garlic) instead. Not only is it more cost effective, but also so much of the health benefits happen when pressing the garlic and then fade away shortly thereafter. Buying pre-chopped garlic isn't going to give you the same anti-inflammatory effects.
• Wild Caught Alaskan Salmon. Salmon is so beneficial for the health of our skin and it is a large reason why I don't advocate for a strict vegan diet. I dedicated an entire blog post to this amazing fish. You can read that blog post here. 

Remember, when it comes to clearing your skin, changes probably won't happen overnight. A large component is restoring your internal health and those changes are then reflected in your skin. Opt for whole foods whenever possible and you'll begin to see positive improvements.





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I just saw an article discussing the relationship between indoor air quality and acne. Contrary to what you may think, indoor air can be five times more polluted than outdoor air. Common culprits can be dust, candles, cleaning supplies and also the particles that travel inside with you on your clothing.

"These are commonly known as volatile organic compounds, or VOCs."
Frequently, these tiny, invisible particles lurk in things like paint, cleaning products,
candles, and air fresheners--and they can have all sorts of repercussions for your skin.
(https://www.wellandgood.com/good-looks/air-quality-and-skin/slide/2/)


It's easy to think of acne as only an external skin issue.  Having a proper skin care routine is extremely important to clearing your skin and maintaining that clear skin. However, it stands to reason that other factors play a role in the look & appearance of our skin as well.

Acne can be a deep rooted issue and it's important to get to the real source. Digestion, quality of nutrition, stress levels and quality of sleep all affect the appearance of our skin.

What about air quality? It's probably safe to say that many of us aren't focused on this part as much. However, there does seem to be a natural progression between improving nutrition and improving the quality of household cleaners, soaps, shampoos and makeup. Once we start changing the foods we put in our body, it's natural to begin examining the things our skin comes in contact with as well as those things we breath in.

I have made the switch from toxic cleaning products to safer alternatives. Before that I remember shooing my children away while cleaning the bathroom. On the days when I had to go in and scrub the tub, I'd come up coughing and eyes watering. Pretty sure that's a good indication that what I was breathing in wasn't great. Not only that, but the chemicals we use come into contact with our skin and may end up in our bloodstream.

Where to start?

Start small. Ditch plug in air fresheners and perfumed room sprays. My favorite alternative to this is diffusing essential oils.  

Consider having a few house plants. There's a lot of evidence to suggest that indoor plants help improve the air quality. Plus, they are attractive and can be a natural part of your home decor. 

Check out a quality air purifier. One thing to look for is how much square footage the unit covers. If you live in a small space one air purifier may do it. If you have a large home take that into consideration. If you cannot manage to cover the entire house, focus on the rooms in which you spend most of your time, including the bedrooms.



Awareness is the first step. It's easy to go through the "day-to-day" and not think about what comes in contact with your skin. If you have persistent acne it's certainly worth looking into.
 

The Bed and Breakfast we stayed at last week was wonderful. Breakfast included pancakes, waffles, sausage, potatoes, and tons of fresh fruit. It was SO delicious and the best part? I lost three pounds!





From the time I was a teenager until most recent years, preparing for vacation meant a period of dieting. I would exercise harder and try to cut calories (I knew shockingly little about nutrition then) in order to get a flatter tummy for my trip. Once on vacation I would throw caution to the wind when it came to food and overindulge. Shortly into my trip I'd be bloated, tired and sluggish. Good times, right? Upon returning home I'd discover that I had gained a few pounds and had to work all over again to lose it. This was my pattern for years. Does it sound familiar?

When I changed my approach towards food several years ago it also changed the way I view dieting in general and how I eat when I am on vacation. This surprised me on my most recent trip because some of the foods I ate were less than stellar and I definitely indulged a little. While I didn't completely stuff myself, I certainly ate to my heart's content each morning. Lunch and dinner consisted of local fare from restaurants in the area. Some were incredible, others not so much and one in particular is definitely getting a negative mark on Trip Advisor. One thing I kept noticing was I didn't at all feel tired the entire time and my tummy was never bloated, which are two common areas of struggle, especially for women.

As I reflected on what I was doing differently and what I might be doing right I came up with a few tips to share with you. These go beyond the "pack healthy snack options" tips.

How To Eat on Vacation:

• It begins at HOME. It's what you do most of the time that matters. This is why I encourage you to make the absolute best choices when preparing food in your own kitchen where you have complete control. You control the oils used, the amount of sugar, the quality of the meats and produce, etc. It's important to take advantage of these times to keep your gut health strong and your immune system strong. This way when in situations, such as vacation, where you don't have 100% control over the food it won't completely derail you because you have a solid foundation.
• Stay hydrated! It's so easy to get dehydrated, especially when traveling. Add to that the hot summer months and it's no wonder we have trouble keeping our bodies adequately nourished with water. Carry water with you wherever you go. I keep a stainless water bottle with me at all times. To keep it full I carry a gallon jug of water so I can refill my bottle as needed. Where I was staying this particular trip I was able to fill my gallon jug of water with fresh, clean water. However, you could just as easily run to your local grocery store and purchase a gallon jug of water for under $1.00. Even if you're only slightly dehydrated your body can mistake that signal for hunger so keep your water bottle full and drink up!
• Don't overthink it. What happens when you sit down with your menu at a restaurant? Do you order the first thing that pops out at you or do you mull over what you "should" be eating and what you want to eat? It may sound counter productive but I recommend you order the first thing that jumps out at you on the menu. Note: If you eat in restaurants on a fairly regular basis this same rule would not necessarily apply. Oftentimes the stress we create for ourselves around food is worse for our bodies than the food itself. The more research I do and the more time I spend with my private coaching clients the more convinced I'm becoming that stress is our number one enemy when it comes to not looking and feeling our best. SO make a decision from the menu, eat slowly, enjoy every bite and then put it out of your mind. This means no regrets! Don't stress over what you just ate and that you should have gotten something else. This is negative self talk and it does nothing to serve your body. *Interesting that I am gluten intolerant. However, I ate gluten a few times on my trip with this no stress mentality and didn't suffer negative consequences. Just food for thought.
• Stress Free. Vacation can be such a wonderful time to get away from the norm and relax. I know for me I felt so carefree on this recent vacation. At home there is always something for me to be doing and being able to take a few days to slow down was wonderful for my soul. One of the biggest observations I made while on this trip was that I actually got to sit down and eat! I coach my clients on the importance of being in a stress free state when eating. Don't eat at your desk, don't eat standing up or while rushing out the door. Even for a snack take ten minutes to step away and enjoy it. Unfortunately, I can be my own worst enemy because I often find myself standing at my kitchen counter eating or getting up and down from the table during meal time. I know all you mothers know exactly what I'm talking about here! Caring for our families often means we throw ourselves on the back burner. Take advantage of the lower stress times of vacation and sit down to your meal. When in a restaurant, really enjoy that you have no kitchen work to do in the moment. Eating while stressed can negatively impact our digestion so allow vacation to work for you in this way.

Focus on Digestion! Eat slowly. Chew your food well. Put your fork down between each bite. Digestion begins in the brain as we start thinking about the food. Then moves to the mouth and most people don't chew long enough or slow enough placing a heavy burden on their digestive tract. What does this lead to? Bloating, gas, discomfort, etc. So it's important to eat slowly and chew your food well. This also allows you to recognize when you are full so you can stop eating. One reason people overeat is they eat too quickly and the brain doesn't have time to catch up to the stomach. Basically, you think you're still hungry but you're not. Try chewing slower and eating slower in general. You might be surprised how much less you eat at each meal and you're less likely to end up overstuffed. SLOW DOWN. It's vacation so

                                       t a k e your T I M E and ENJOY!




 

I've never had great skin. Visits to the dermatologist were a regular part of my years as a teenager. But as a teen, I never would have imagined that I would be battling the same cystic acne during my 30's. But here I was, 33 years old staring in the mirror with an acne riddled face staring right back at me. Why was I plagued with this problem and what on earth could I do to fix it? Nothing seemed to be working for me.

I remember the moment vividly. I gave myself a long look in the mirror and the thought occurred to me, could this be the rest of my life? Might I suffer with acne forever?



Here it is; the most important thing I did to help rid my face of acne. I made up my mind that I could not, would not live this way any longer. I no longer saw myself of a helpless victim. I shifted my mindset and viewed myself as a woman with a decision to make. This was the catapult that propelled me forward.

At this point I recognized that my acne was stemming from my poor gut health. I knew that's where the answers lied, but I didn't really know what the specific answers were. So I prayed and asked God for guidance. It immediately became clear to me. Now it was up to me to put it all in motion...and that's just what I did.

My entire diet changed. I had to shift not only what I was eating, but also how I was eating. My relationship with food completely changed. For me this meant not quite fitting in in a few social situations. It meant carrying a small lunch bag with me everywhere I went so that I was never without something that was suitable for me to eat. I never wanted to be caught with an excuse to eat something that wasn't going to help me reach my goal. I prepared for every situation and I stuck to my plan.



Today my skin is much clearer without the use of acne medications. When I do get a breakout, it's usually not a surprise to me and is typically a result of excess sugar, too much stress, or lack of sleep.

What's staring back at you in the mirror? What is your "I can't live like this the rest of my life"? What is your current mindset about it? Helpless victim or a woman with a decision to make?

Everything is connected: mentally, emotionally, physically and spiritually. You can teeter totter if one of these legs is broken, but what happens when two are broken? The table comes crashing down. Our minds are powerful! The number one reason I see women not looking and feeling their best is they haven't made up in their minds 100% to commit to it. They want the results but they aren't fully there yet with the changes that need to be made. I get it because I was there myself sometimes the comforts we're used to are more comfortable than the pain in our life is painful.

Are you ready to shift your mindset? Are you ready to toss out the excuses and propel yourself forward?  I offer a complimentary consultation to see if we're a fit to work together. No obligation to buy. I look forward to helping you look and feel your best!

"Do you have some news you'd like to share?" she asked.

"Everything's going well," I replied, "if that's what you mean, but there really isn't anything new happening."

Then she said, "I thought you were pregnant." Oh boy! No I was not pregnant and I didn't realize I looked pregnant!

I'll never forget that moment. It was a turning point, truly life changing. Our conversation continued on, only to get worse and actually quite degrading. As if being told you look pregnant, when in fact you are not, isn't painful enough, she went on to outright call me fat while squeezing my "fat" arm to emphasize her point.

This was agonizing for two reasons.

1. Nobody wants to be told they are fat.
2. The person who told me this was someone I was very close to, admired and held in high esteem. I met her when I was around 10 years old and had adored her ever since.

In the year or so leading up to this event, my life had become hectic. I got married. My husband was active duty military and was TDY at Ft. Bliss, TX for training. I stayed behind at my parents' home in NC to finish another semester of college. I was also working a demanding sales job to help make ends meet. While I certainly enjoyed my school work and my current career there was little time in my life for exercise and eating well. In all honesty, I had gained weight. My formerly slim and trim self, morphed into a woman who was tired, stressed and 30 pounds heavier than she should have been.

While I don't agree with the way my beloved friend approached me on the subject, I am grateful that it happened. It was heartbreaking in the moment but it opened my eyes to the truth. Having felt such emotional pain from this incident I decided right then and there (okay, actually I cried on my Mother's shoulders for a few hours and then decided) to turn my life around. I made up in my mind that NO ONE would ever call me fat again.



I began to set my alarm clock an hour earlier so I could get up and power walk each morning. At that point we had moved to a light infantry post, Ft. Drum, NY. Most mornings 0500 (5 a.m.) were filled with hundreds of soldiers "ruck" marching the loop where I was walking. I felt I had lots of company. In a matter of a few months I shed the excess weight and was feeling wonderful. No one has ever called me fat since then.

I share this story because it was life changing. When that distressing conversation occurred I had a choice: wallow in self-pity and continue down the path of treating my body poorly, or make a deliberate change to turn things around.

What about you? Are you at a crossroads in your life? Are you at a place where you are tired of feeling uncomfortable in your own skin? Are you ready to look and feel your best?