A lack of willpower is not your problem

Here come the doughnuts! There goes my diet plan!

How many time 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 #diets #dieting #quitdieting #eatrealfood


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 what you want to be.

Posted in Diets, Weight Loss. Tagged as dieting, dieting motivation, discipline, eat real food, health coach, how to lose 5 lbs, motivation, quit dieting, resist doughnuts, willpower.

Never say "cheat" again

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.

It's January and, as I expected, I'm noticing a trend on my social media accounts. I'm sure you have, too. It seems everyone is excited to share their latest diet endeavors and how they plan to shape up for good in 2018. The intentions are good but the way I see some women going about it is not.

#cheatday #diets #stopsayingcheat #stopdieting #eatrealfood

There are so many methods of eating available: paleo, vegan, vegetarian, pescatarian, lacto-ovo vegetarian, and perhaps the most disturbing, keto.

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

As a health coach and being passionate about nutrition people ask me, "What diet do you follow?"
My answer is, "I listen to my body."  
"Huh?" with a blank stare is a typical response.

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.

The diet frenzy that takes place every January is no surprise. We live in a culture where we spend months over-indulging, only to turn around and deprive our body of adequate nutrition as some sort of punishment for all the food we just ate. We see foods as "good" and "bad". 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.



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? Let me offer you a complimentary, no obligation session! 

Posted in Diets, Health, Nutrition, Weight Loss, Wellness. Tagged as cheat day, dieting, diets, eat real food, health and wellness, health coach, how to eat, how to eat to lose weight, stop dieting, whole food nutrition.

On the fence about choosing a "word for the year"? Try this instead

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 latest fad 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!
#newyear #newyou #newyearsresolutions #wordoftheyear


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.
There is no quick fix, trendy diets or fad exercises 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.


Happy New Year!
 

 
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?

Posted in Diets, Health, Weight Loss, Wellness. Tagged as 2018 resolutions, creating healthy habits, goal setting, habits, health and wellness, new year, new year's resolutions, new years resolutions, nutrition, quit dieting, weight loss, weight management, word for the year.

Discipline Succeeds Where Motivation Fails

I recently read an article that struck a nerve with me. It was written by a fighter pilot and the topic was motivation and discipline. His viewpoint was that discipline trumps motivation every time. The fighter pilot said that when it's time to run head first into the enemy you don't feel motivated to do it. After all you're full of fear and would rather turn and run the other way. He said rather it's discipline that's so important at this moment. It's the discipline you've developed, your knowledge on the subject, the training and practice. You know what you have to do so you simply do it.

Discipline Succeeds Where Motivation Fails

As I read this piece I felt immediately drawn to what he was saying and I realized that although he was referring to war time battle, the same principle applies to just about every area of our lives. In fact, for many areas of our lives if we only relied on how motivated we felt to do something, nothing would get done.


I see this all the time in my coaching business. Women come to me feeling motivated to make a change. They are tired of the way they look and feel. They know they need a change and at first the prospect of it all is really exciting. They feel motivated to do something different. But then reality begins to set in and the truth is changing the way you eat isn't always a straight, easy road. At this point discipline has to step in and take over. Otherwise you find yourself right back where you started.


When my adult acne was so severe and nothing I tried was working. I began to look at my issue for what it was. A sign of a deeper rooted problem that needed to be solved. This is when I began to change the way I was eating to bring restoration and healing to my body and therefore, ultimately heal my skin. Motivation didn't play much of a role during this process. Initially, I felt motivated by the prospect of clearer skin but that quickly faded. One thing to really understand about using food as medicine, is the results are not always immediate. Obviously, this can feel frustrating. More than that is what others around you see. Let me explain.


To my friends and family, the dietary changes I made, seemed extreme (although they really weren't). People wondered if I was nourishing my body properly. I began to feel a bit of a stigma because I wasn't eating what everyone else was. The biggest issue was that my skin didn't clear overnight and as it was healing it went through a few purging stages. You know the old adage, "Things get worse before they get better"? In my case I experienced this. Therefore to those around me it appeared that all my efforts were in vain.


During these times I didn't feel motivated to keep pushing forward and pursue my goal. In fact, at times I felt downright defeated. Was I completely crazy?! This entire process required discipline on my part. I knew what I needed to do or I would never know the real results. If I quit half way through I would never realize the truth. Worse, if I gave in to temptation or peer pressure to be normal and do what everyone else was doing, I'd have to start back at square one. I had to be disciplined everyday to follow the plan I laid out for myself.




Motivation is overrated. If you want to accomplish real changes in your life, you have to develop discipline. For many of us, this is a struggle to handle on our own. We need guidance and someone coaching us along the way. If you're ready to make a change in the way you eat and see real, lasting results I will help you develop the discipline needed to get there. Contact me for a complimentary introductory session!


What are your thoughts? Is motivation overrated? Is discipline more important? Leave a comment and let me know.


Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7


Posted in Acne, Diets, Exercise, Fitness, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, discipline, health coach, holistic healing, motivation, nutrition.

All or Nothing

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.
Eating well isn't all or nothing

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. 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%?
Leave a comment. I'd love to chat!

Posted in Diets, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as dieting, diets, eatrealfood, healthcoach, nongmo, organicfood, stopdieting, weightloss, wellness.

How to eat on vacation

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!

How to Eat on Vacation



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!

/your-most-beautiful-self-guidebook/

Please leave a comment and let me know your thoughts! If you're looking for more insight into looking and feeling your best contact me for a complimentary one on one session.

Posted in Diets, Exercise, Fitness, Food, Health, Nutrition, Travel, Water, Weight Loss, Wellness. Tagged as dieting, health and wellness, how to eat, nutrition, vacation, weightloss.

90% Nutrition 10% Exercise

What if I told you that how you looked was 90% nutrition and 10% exercise?

Someone told me that once and at the time I really didn't want to believe it. After all, we were standing in my Mother's kitchen and at that exact moment there was a box of Girl Scout cookies waiting to be devoured (Hello, Thin Mints!). However, over the years I've come to learn the truth of that statement.

90% Nutrition 10% Exercise

You can't exercise yourself out of poor nutrition. When we are young we have an easier time at maintaining a fit body while indulging in less than stellar food choices. As we age that becomes much harder to do. Also, it's important to remember that how you look is only the surface of it all nutrition affects our outside appearance but more importantly it affects our internal workings and organs. Our outside appearance isn't necessarily an accurate depiction of what's going on inside our bodies.

My freshman year of college I had the fortunate blessing of making friends with a few girls who were as fit conscious as me. They loved to workout and so did I. The three of us got up every morning at 5 am and went to the college gym together. We'd also go for afternoon runs. This amount of exercise was nothing new for me I'd been in the gym since I was in the 8th grade, lifting weights and running. However, what did change for me were my eating habits.

These two girls were more conscious of what they put in their bodies than I was. Since we were all together I quickly followed suit. The results? Well you know the old saying "the freshman 15"? Instead of gaining 15 pounds my freshman year of college, I lost 15 pounds. I was literally in the best shape I'd ever been in and looked much better than I did in high school. It wasn't exercise that changed for me, it was my diet.

Three years ago when my cystic acne came back with a full on vengeance I learned the truth of this statement once again. Nothing externally worked. My acne didn't begin to clear until I changed the way I ate.



How do you look and feel? Do you reward a great workout session with food indulgences? Are you exercising your heart out but not seeing the results you desire?

I encourage you to show up for yourself and feed your body well!

Not sure how to do that? Let me help you. You deserve to look and feel your best!

Posted in Acne, Diets, Exercise, Fitness, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, clearskin, dieting, diets, exercise, fitness, healacneholistically, health, nutrition.

The Most Important Thing I Did to Help Get Rid of My Acne (It’s Probably Not What You Think!)

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?

The #1 Things To Start Clearing Your Skin #acne #acnetreatment #nutritionforacne

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!

Posted in Acne, Diets, Food, Health, Weight Loss, Wellness. Tagged as acne, heal acne holistically, heal my acne, health and wellness, healthcoach, mindset, motivation, nutrition.

This Could Change Your Life

What raises your blood sugar levels more? Whole wheat bread or table sugar? Read on to find out.

"I could never go gluten free. I like bread too much."

"I've tried gluten free bread and I can't stand the taste."

"It's too hard to eat in a restaurant if you don't eat gluten."

"I don't have a gluten intolerance. I never have to run to the bathroom when I eat it."

Do any of these sound familiar?! These are among the top comments I hear when discussing gluten. There's a lot of buzz out there among the word gluten and there seem to be three camps of people: Those who are gluten free and are completely sold that it's improved their health, those who feel it's fine for other people to be gluten free but it's not for them, and lastly, those who believe that gluten free is a trend and will soon die out.

going gluten free

What is the truth? Is gluten bad for your health? If you're not intolerant should you be eating it?

I first discovered the concept of a gluten free diet when I read the book Wheat Belly by William Davis, MD. This book opened my eyes to an entirely new concept and much of what he wrote seemed to be written directly for me.
A few things I learned:

  1. The wheat we eat today is not the same wheat our grandmother's ate.
  2. Even if you have a seemingly perfect diet, you may still hold on to body fat if wheat is in your diet.
  3. Wheat is the dominant source of gluten protein in the human diet. There are other grains containing gluten but as a general rule we consume those much less frequently.
  4. Whole wheat bread increases blood sugar as much or more than table sugar.
This last one was a real eye opener for me. I've had blood sugar issues my whole life. It's one reason it's hard for me to ever feel full for long. Up to this point, wheat made up a large part of my diet. I consumed pastas and breads without thinking twice. I exercised really hard so I figured, why not? After reading this book I learned exactly why not. I chose to remove gluten from my diet to see if there was some truth behind what I'd read. At this time I really didn't understand all the in's and out's of gluten. I now know that I had not removed 100% like I thought I had. Despite this, I still lost some weight, my tummy was flatter, and my blood sugar levels were much more stable than they'd ever been.

Of course, it was difficult living without gluten so this new lifestyle quickly dwindled and I went back to my old habits. Until I experienced a great loss in my life, which spurred on my cystic acne (which I had fought off and on since my teen years). When creams and face washes weren't doing the trick I decided to take a more holistic option. I began researching on the internet what worked for other women with adult acne. A common theme kept recurring; Remove gluten and dairy from your diet as the first step.

I battled and struggled with this. I remembered how great I'd felt when I gave up gluten before, but truth be told I didn't want to do it again. It was too difficult. It was easier to eat in a restaurant if I was able to eat gluten. I didn't really have a problem with gluten, right?! There can't be that much truth to this idea. Long story short, I went back and forth A LOT before I finally realized I wasn't doing myself any favors and cut gluten from my diet 100%. No longer was I allowing a once a week treat of regular bread or cutting myself slack when eating out. I realized to see the changes I wanted it had to be all or nothing.

Here is the truth about identifying food intolerance and identifying foods that cause inflammation in your body. After all, too much inflammation in the body is where illness begins. If you want to know if eliminating gluten will make a difference for you, you have to completely eliminate it 100% no exceptions. The length of time you do this for really depends on your symptoms. If you have acne, eczema, rosacea or any other skin ailments then the longer the better. My acne clients do it for six straight months. If you're having GI discomfort you may notice a difference within a few days.

Here are other symptoms related to gluten intolerance:
  • Brain fog
  • Depression
  • ADHD like behavior
  • Bloating
  • Constipation
  • Headaches
  • Bone or Joint Pain
  • Fatigue
  • Acne 
  • Dermatitis
You can read more about it here: Non-Celiac Wheat Sensitivity

For some clarification, a gluten intolerance can exist even if you don't have Celiac disease or another type of autoimmune disorder. The problem with the bread of our grocery shelves today is it was made to be shelf stable. This equals a higher gluten content. Also, when you see the word "Enriched" on a label it often means "deprived of nutrients." Enriched means some of the nutrients that cause the food to spoil faster have been removed and replaced with chemical ingredients so the food will be shelf stable. (Dr. Sear's, The Inflammation Solution).



Does cutting gluten from your diet seem scary or unmanageable or simply something you just really don't want to do? I get it. I once felt the same way. It's important to remember that you can always introduce back into your diet. If you eliminate if for two weeks and feel zero changes, start eating it again!

I highly encourage you to give this a try! 

Tell me, have you ever eliminated or considered eliminating gluten from your diet? 


Posted in Acne, Diets, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, acne scars, gluten, glutenfree, heal acne, healing acne holistically, women's adult acne.

Gluten-Free Freezer Waffles

I'm in love with these waffles. They are my go to when we have "breakfast for dinner" and when I have some stored in the freezer they make a delicious quick breakfast for my girls.

About a week ago my oldest daughter asked me for these waffles. I used a different type of fat from what I used in my original recipe. Not sure if it was that, or if I just didn't grease my waffle iron well enough but I ended up with quite a disaster. For the first few waffles anyway. Fortunately, the entire batch wasn't a loss and I was able to get some normal looking waffles. After posting about my fiasco, ironically I had people ask me for the recipe! I made these waffles again, using my original go-to and they came out perfectly.

Not only are these waffles gluten free, they are also dairy free and refined sugar fee although no one will know! These waffles fool everyone. I call them freezer waffles, because much like the freezer store bought variety you can toast them right out of the freezer for a quick meal.

Heat your waffle iron while preparing the batter. Grease generously with coconut oil, avocado oil or palm shortening. Makes about 12 to 16 (4-inch) waffles

Dry Ingredients:

  • 1 cup Gluten Free 1 to 1 Flour Blend (I like this brand because xanthan gum is already in the blend. No need to add any!)
  • 1/2 cup brown rice flour 
  • 1/4 cup arrowroot
  • 2 Tbsp Coconut Sugar
  • 1 Tbsp Baking Powder
  • 1/4 tsp sea salt
Wet Ingredients:
  • 2 eggs
  • 1 3/4 cup almond milk
  • 1/2 cup palm shortening, melted
  • 1 tsp pure vanilla extra
In a medium bowl combine all the dry ingredients and whisk well to be sure everything is evenly incorporated. Make a well in the center of the flour mixture.

In another medium bowl beat eggs slightly. Stir in milk, palm shortening and vanilla extract. Add milk mixture all at once to your flour mixture. Stir just until combined. The batter should be slightly lumpy.

Pour 1/3 cup of batter onto your well greased waffle iron. Bake according to your waffle iron's instructions.
To freeze these: Wait until waffles have completely cooled. Store in a resealable storage bag or a freezer proof container with a sheet of parchment paper between each waffle. To serve from the freezer, simply toast the waffle. There is no need to defrost it first as the toaster does all the work. To prevent burning, toast on a low setting first and then if needed toast again.

I hope you enjoy these waffles as much as my family does!

*Recipe adapted from Better Homes and Garden Cookbook

Posted in Diets, Food, Recipes.

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