Tuesday, June 09, 2015

I've Moved!

Hey Friends!

I've Moved!! ---> www.katemarkovitz.com

While I know that "Happily Ever Kate" is a much more fun name, I just didn't see it jiving with my future nutritional therapy practice...so I had to make a hard decision.  BUT I hope you will join me at www.katemarkovitz.com.  I still have a blog there as well as lots of other fun information.


Thursday, May 21, 2015

This is your life.

You know how some people just seem to "get everything" they want?

It can be pretty frustrating, especially if YOU feel the complete opposite.

But guess what? You can have everything, too!

I'm not saying I have everything in my life figured out or I'm completely thrilled with exactly where I am, BUT I have made HUGE improvements to my life in the past couple years.  I've met wonderful people, I've gained a ton of experience discovering what I truly love and desire from my life.  At the age of 27, I feel like this is a rather large accomplishment.  And I continue to make steps that are only going to propel me in the direction I want to go.  No more wasted time or energy.

So how does that happen?  Belief. Faith. Confidence. Positivity.
Let me share a story.

After I graduated college, I was entering the field of education.  I applied to every single job that I saw open in my surrounding area, and I sent cover letters & my resume to schools that didn't have jobs open at the time.  I was throwing myself out there for any opportunity that could potentially come my way.  But the most important thing I did that year was write.  I wrote in a journal exactly what was going to happen when I had that teaching job.  How the first day was going to go...how I would organize my seating charts...how I would organize my classroom...bulletin board ideas...drafted letters to the parents.  I believed I was going to be in front of a room teaching in a few weeks time.  Nothing else was possible.  I worked way too hard and wanted to change kids lives too much to end up in anything other than my dream job.

I went on four interviews throughout the summer - each job got better and better.  First, it was to be a full-time tutor in a school, then it was a part-time sub, then it was a full-time sub.  It was beginning of August and I was still staying positive that my full-time permanent position was coming along, but was truly grateful I had the full-time sub position lined up. Then, I was called for an interview for a full-time position.  While at in-service for my first day of my full-time sub position, I was called and offered the permanent job in a great, top-ranked school district.  I remember listening to the voicemail during lunch at the in-service and just smiling.  I didn't feel relief, I was just ready.

I don't believe it was luck.  I believe it was my attitude and faith that got me that job.

Now ironically, I wanted to work in a less fortunate school - so although it would have probably been a "dream job" to some people, it was not actually where I imagined myself ending up. However, it taught me invaluable lessons and I made wonderful, lifelong friends.

A similar situation happened last summer.  I was finishing grad school and a year off from teaching (I was still tutoring, however), and was beginning the job search process again - this time a little less unsure of what I wanted or needed.  My husband was living in Florida and all I knew is that I needed to be with him, but I wanted something that allowed me flexibility to travel to PA to visit our families.  It was a tall order.  Somehow (thank you universe, guardian angel, whatever you want to call it!), I had a friend text me that the PA cyber school was looking for a remediation teacher.  A job from home that fit my exact skill set.  Ironic?

I recently listened to "You are a Badass" by Jen Sincero.  There are so many great quotes from this book.  And if you know me, I LOVE a good quote.  But one thing she says on her website is, "So here's the cosmic joke: Changing your life is so easy ... once you figure out it isn't hard."

I know people scoff at "The Secret" - I also read this book while I was in college.  But I believe in positive energy.  I believe YOU CAN change your life for the better just by changing your attitude. I'm proof that it happens!

Why did I write this post?  Because I know TOO MANY people who are in situations that they do not want to be in....financial, career, relationship, etc.  Don't settle. Don't be negative.  Don't think that you don't deserve more because you do.  THIS. IS. YOUR. LIFE.  Once I started truly understanding what that sentence meant, I understood what I needed to do to change it.

Sunday, May 17, 2015

5 Favorites This Week

1. Natural Makeup from 100% Pure

A friend from my NTC program recommended this brand to me, and I'm in love! I <3 this line from their About Us page, "Just as birth control patches and nicotine patches deliver the medication topically, whatever we apply on our skin gets absorbed which is why all 100% Pure formulas are free of harmful toxins that are commonly in other cosmetics. 100% Pure’s mission is to create the healthiest cosmetics made with the highest quality ingredients." As everything else in our house that I'm converting, I am only allowing myself to purchase items as mine run out.  I have the fruit pigmented tinted moisturizer, lip & cheek tint, and conditioner!  Next up, shampoo, mascara & eyeliner.  Check out this awesome company! --> http://www.100percentpure.com/

2. Names

What's in a name?  Perhaps you saw this Time article floating around Facebook, but it's so fun!  Input your name, year your were born, and gender and you will get what your name would have been during different decades!  I would have been named Lydia today :) --> http://time.com/3856405/baby-name-popularity/

3. Collector's Edition Magazines

I have to admit, I should be studying for my midterm right now, but it is hard for me to focus for SO long.  So in-between chapters, I've been reading People's gorgeous collector's edition of Princess Charlotte and the royal family {obviously!}

4. Beachbody On Demand

Team Beachbody released "Beachbody On Demand" a while ago, but this was the first week I really started to use it.  Think of it as Netflix for Workouts!  Before using it, I was indifferent.  I thought it was a cool concept, but wondered "Is it really that big of a deal to just have access without the DVD?"  uh, YES!  It's awesome because I have access to programs I don't own in their DVD form, like all the P90X programs, TurboFire, Insanity: The Asylum, ChaLean Extreme, etc...and I can just go in and click on any of the workouts and bam, I'm working out!  Plus, you have access to any programs that you purchased that aren't part of the member library.  Gotta admit, they got it right here!  Check it out here or message me to chat more about it! 

5. Sunshine & Healthy Fats

I've been enjoying the sunshine & Vitamin D while studying the past few weeks...but also making sure I'm enjoying my healthy fats! {Huh?}  Vitamin D is a fat-soluble vitamin, which means you have to have fat present in your system to absorb it!  Good sources of fat are cold-pressed extra-virgin olive oil, coconut oil, grass-fed butter, avocados & more.
About 80-90% of the Vitamin D that we humans will absorb comes from sunlight (seasonal depression northerners?)  However, it can also be found in oily fish (wild-caught Salmon, Tuna, Sardines, Mackerel) and organic, cage-free eggs.
What does Vitamin D do for you?  It keeps your bones healthy, fights off colds and improves immune system, and also helps depression.  It can also help with preventing cancer, hypertension, heart disease, and diabetes.  Well worth the effort ;)

xo, Kate

Thursday, May 07, 2015

Smooth like Butta

It makes sense that a girl who would only ate noodles with butter growing up is writing this post.  I sadly abandoned butter during my "low-fat" days, but I'm back!

Butter vs. Margarine

Taste? No contest.  Nutrition? No contest.

So why does Margarine hang around?  Because it's got some marketing geniuses on it's side and a whole lotta $$$.  And we all have a fear of calories and fat.  Like a big fear.  Like the fear most puppies have whenever they hear a thunderstorm approaching.  Don't tell me you need the Thundershirt just to read this post...

But here's some cool history for ya! Margarine was actually created because of a butter shortage! As a result, Butter quickly became a "rich-man's" food and since it was such a wonderful energy source for the working class, they had to find a substitute.  And soon the profits were too good to pass up and the agricultural oil production industry started to boom....and so the increase in heart disease began (coincidental, right?)

What makes margarine so bad?  I wasn't going to answer this question and instead just go with the "What makes butter so good?" positive approach, but I do think this question HAS to be addressed.  Because when you hear the "bad things," you may start to come to my side.

MARGARINE IS A MAN-MADE, CHEMICALLY ALERTED FAT.  It is not food.  It is 100% hydrogenated oil, full of Trans fatty acids (which the body has noooo idea how to handle.)

(Chemistry Nerd Moment: It takes 3-4 MONTHS for the body to decrease the HALF-LIFE for a trans-fatty acid.  AKA it takes 3-4 MONTHS to get rid of HALF the level of ingested trans-fats. Woof. Sorry, bod.)

Margarine is bad because...

* CANCER: Trans fats increase risk of breast cancer
* HEART DISEASE: Trans fats increase platelet stickiness = coronary heart disease
* PAIN & INFLAMMATION = Trans fats block body's production of anti-inflammatories
* IMMUNE SYSTEM = Trans fats increase cell membrane permeability = more susceptible to infection
* ESSENTIAL FATTY ACID DEFICIENCIES = Trans fats block the metabolism and use of essential fatty acids = muscle fatigue & skin problems

Why Butter?

Grass-fed, good QUALITY butter is FULL of nutrients!  Nutrients like Vitamin A (great eyesight, growth and healing of tissues, healthy skin, anti-oxidation, immune function, lower cancer risk, genetic process regulation) , Vitamin K2 (regulates calcium which decreases risk of heart disease!), Conjugated Linolic Acid (CLA) (fight cancer and support metabolism), and Cholesterol (<< Also good for you! Helps build healthy cell structures and hormones, makes bile and Vitamin D, aids serotonin production, increases brain function - oh, and its an antioxidant! Yep, it's pretty important!)  Butter is satiating because of its fatty quality, meaning you will feel full and happy longer :)

A great butter option in most grocery stores is Kerrygold.  Or check out eatwild.com to search for local farmers to get your hands on some.  If you are lactose intolerant, you could always make your own clarified butter or ghee from the Kerrygold or order a great quality ghee product.


In fact, Time Magazine and the Wall Street Journal are even starting to come around to this idea of saturated fat.  It's all about health, my friends!  Eat and feel better!

Thanks for reading!

Eat the Yolks, Liz Wolfe, NTP
Signs and Symptoms Analysis from a Functional Perspective by Dicken Weatherby, N.D.

Friday, May 01, 2015

The Stress Syndrome

Here is the promised post about Adrenal Fatigue aka HPA Axis Dysregulation {fancy, huh?} ... the universe must have been banging it's head against the wall with me the past few months ... "FOR THE LOVE OF GOD WOMAN, LISTEN TO THE SIGNS!" But in true Kate fashion, I stiff-armed and avoided the red flags and continued down the rabbit hole....And now here I am.

But you know the funny part, this is exactly what I needed.  I am discovering that helping people with adrenal fatigue may be what I would like to "specialize" in once I have my own practice.  But that's still a few months away, so I digress...

There is SO MUCH information I could write about for this post.  SO I'll start with the basics and then link to some awesome resources at the end.  Remember that podcast I referred to in the previous post?  Yes, that was released yesterday and my mind was blown multiple times.  My test results from my gynecologist (who told me I was "normal" until I looked at the numbers myself) finally make sense.  {I can't wait to help others feel the same way!!}

What is Adrenal Fatigue?
Adrenal fatigue = HPA Axis Dysregulation; "HPA" stands for Hypothalamus-Pituitary-Adrenal.  Together, these three act as a center for control of your stress response, ultimately resulting in the release of a hormone called Cortisol.  This is SUPPOSED to happen.  Your body needs a way to respond to the stress in your life.

But if you think about our modern lifestyle, we are constantly in a state of stress. We no longer have to "just" run from the lion, we have various, but consistent, stressors coming from all directions: family, work, health, exercise, money, lack of sleep, etc.  We all respond to stress in different manners.  Stress does not just have to be the feeling of "I'm so stressed." For example, Overtraining with exercise is a stress that people misinterpret to be a "healthy" stress.  But yes, you can overtrain...and it looks different for everyone!  This is just one example.

When you build and pile on all these stressors over time, your poor HPA axis eventually stops responding to that activation signal.  This is its way of protecting itself.  Just like there are different levels of insulin resistance (hypoglycemia - insulin resistance - pre-diabetes - diabetes), there are different levels of adrenal fatigue, as well.

What are the signs and symptoms of AF?

The signs and symptoms of AF can vary from individual to individual.  Like I mentioned before, we are all unique when it comes to our response to stress.  Consider the following questions:

  • Are you tired for no reason?
  • Do you lack energy?
  • Do you need coffee or caffeinated drinks to keep your going?
  • Do you have trouble waking up in the morning?
  • Are you still tired after you sleep?
  • Are you feeling run down or sick?
  • Do you crave salty and sweet snacks?
  • Do you have a decreased ability to handle daily stress?
  • Are you experiencing depression or less enjoyment in your life?
  • Are you light-headed if you stand up quickly?
  • Is your memory less accurate?
  • Are your thoughts less focused?

I link to Dr. Wilson's awesome text below, but you can also take his online quiz here.

What can I do?!

Learn more.  That is where I would start.  You can also take a test to find if you have adrenal fatigue.  It is always best to truly make sure you know you are experiencing this particular syndrome before you start treating it (which is why I am not going to list too many specifics here).  As Chris Kresser says, "Test, don't guess."  There is a saliva test that is described and can be purchased here.

Also check out this article for some great suggestions for simple lifestyle changes :)


It's just the beginning. Adrenal fatigue is likely something your conventional doctor does NOT recognize.  It is a syndrome, not a disease. There are various reasons why they may dismiss the idea, but I'm not here to say anything bad about any community because we all serve our purpose...but I do encourage those of you reading that think you may have AF to talk to someone who will listen!

Feel free to get in touch if you have questions or need help moving in the right direction!

Additional Resources:
* Adrenal Fatigue: The 21st Century Stress Syndrome by James L. Wilson, N.D., D.C., Ph.D.
* Balanced Bites Podcast #188
* Laura Schoenfeld's Program - Paleo Rehab

Wednesday, April 29, 2015

Confessions of a Workaholic

After going on a hiatus from the blog, I'm not sure this is the best topic for my return...but honestly, it coincides with the reason for my hiatus...anyway...

Do you have a jam-packed, just-give-me-a-minute, no-time-for-a-shower schedule? Yes, me too.  And this week, I'm just tired of it.  After 5 weeks of brutal, non-stop real job work, school/studying work, and traveling, I'm reaching my breaking point.

I'm JUST tired of feeling GUILTY if I want to take 30-60 minutes to sit with my hubby and watch TV at night.  And if you ask him, I DON'T even watch the TV....I'm reading something for school on the couch versus my desk or responding to an email on my phone vs my computer.  I'm tired of having piles of laundry and dirty dishes in the sink that I have to "fit" in-between grading essays and writing essays.

...I've figured it out, I'm a workaholic!  I'm addicted to working!  I'm addicted to constantly being busy.

But I know I am not the only one.  It seems like so many of us are working so hard and so much.  Free time? HA!

And then I feel even worse when I think, "I DON'T EVEN HAVE KIDS!"

Why am I...or better yet...why are WE doing this to ourselves?

Sorry, but I don't have an answer for you.  I just know I have ALWAYS been like this.  I used to pack 3-4 bags in college because I would leave my room at 7 am and not return until 10 pm.  I guess some things never change.

The reason it is bothering me so much (as of late) is because I know the effects it is has had on my health.

Adrenal Fatigue.

Ever heard of it?  Probably not because there is no medication for it so conventional medicine doesn't really address it.

I was super excited to see the Balanced Bites podcast throw out a "Question Pic" on Instagram for a future episode about the subject.  Even though I just read an entire book about it for school, I feel like I need to know more.

Okay, end rant.

I'll go back to being Happily Ever Kate...stay turned for a future post about Adrenal Fatigue!  I believe this is a super important topic for so many of us.

And I promise, plenty more posts to come...I've been inspired!

Monday, April 20, 2015

My Sans Alcohol Vegas Weekend

Las Vegas.  Sin City.  City of Lights.  Entertainment Capital of the World.

This was my FIRST trip to Vegas...so I wasn't really sure what to expect!  

When I heard "Vegas," I originally thought of blinking lights, rounds of drinks, show girls, casinos, gambling, hangovers, elaborate hotels, sunshine...

So now that I've been there, what do I remember?  Whole Foods, Nutritional Assessment Questionnaires, Symptom Burden Graphs, sunlight, kombucha, highlighters, "how's that working for you?," "life so hard for you," multiple "mind blown" moments, and new friendships.

And now that I think about it...
I technically can't say that it was sans alcohol weekend because I DID accidentally (on purpose) buy the GT Kombucha that was 21 and over ;)

It was scary signing up for the program to become a Nutritional Therapy Consultant.  I didn't know what it was going to entail. And it was another financial investment...the program, the books, the weekend away... I thought I would just be gaining some more education about food that I could use in my already fairly healthy lifestyle and advice to offer my fitness class and challenge group participants.

I did not realize that I was leaping into my true passion.  It is a strange feeling to describe, but my soul felt satisfied and fulfilled after this weekend. (My mind, however, is having a hard time formulating sentences after all the information we tried absorbing the past 3 days...I apologize!)

I am so anxious to get started with my own practice.  Although it is WAY more work than my grad school program (or maybe it is the combination of the 3 jobs + the program that is making the time management more difficult...), I am genuinely excited to soak up all the information week to week as much as possible.  I am always hungry (pun) for more!

Anyway, just wanted to write so you did not think I disappeared!  I'm just trying to find the time to share with all of you the healing power and benefits of nutrition and lifestyle :)  I promise, there is WAY more in the future!

Until next time!

Friday, April 10, 2015

My 5 Favorites This Week

My 5 Favorites for this Week : )

Honestly, I may never wear another type of PJ Pants again. I truly debate leaving the house because I know I will have to take them off.  Sad, maybe, but true.

2. Fresh Blooms

A beautiful bouquet of flowers can brighten any day, any mood, and any room.  The smell, the colors :) It just reminds me of sunshine and smiles. After this winter, I'm sure those of you living in the North will definitely be appreciating your flowers this year!

When I'm not wearing my PJ pants around the house, I may be caught in my shower towel wrap.  You may be confused and thinking, "Wasn't that a college dorm thing?"  Nope, not in my world!  It is an everyday thing.

According to my husband, I have turned hippie.  Well, if using natural, delish-smelling and skin-soothing soaps makes me a hippie (ok, he has more arguments than just this one), then I'm glad I have!  I'm obsessed with the Mocha Vanilla Latte & Activated Charcoal and Olive Leaf Powder.  Plus, the owner is a wonderful Pittsburgh gal that I used to dance it out with twice a week <3  Check out her ETSY shop!  Plus, I received them in NO time - Amazon has some competition!

5. "Fit Happens" Journal

Once again, I find an AWESOME purchase and then it becomes a game of hide-and-seek to find another.  I came across a "fit happens" guided journal at Target that is basically a gratitude journal with motivational quotes, spaces to record workouts, mood, fit tips, etc. I love it because I BELIEVE in writing everything down. The only thing I don't like is that I didn't think of it first! Check out the pages:

Well, that's my 5 for this week :) Let me know if you give any of them a try!

Tuesday, April 07, 2015

SUGAR Burner Tips...Well, An Attempt Anyway!

WOW! I did not expect the response I got to my last post, but my inbox was flooded with questions of "Help! I'm a Sugar Burner! Now what!?"

Well, the reason I didn't write many "solutions" in my last post is because each of you is very unique!  And I respect that!! You live a different life, you eat different foods, you have different levels of stress, you move in different ways, your genetics are different... SO it is very difficult to offer a "one size fits all" - although I wish I confidently could!! This is why it is best to work with someone one-on-one, even if it is for 1-2 meetings.  Food journals and your health history is a gigantic part of this healing process.

I know WHY you want me offer advice...it is the world we live in!  Pick up a magazine, watch a TV show, read an article (or several) online - they all give you the "answers."  Unfortunately, that is just not how it works : (

But I do not want you to feel discouraged, so I will try to provide some suggestions based on the questions I involved in my quiz, since these are "snippets" I'm getting about your life.  These may seem very generic.  I admit, they may not be "new" to you! So listen to them! ;)
(Your specific recommendations can be further investigated with the help from a nutritional therapist.)

Okay, I think I've beat a dead horse...SUGAR BURNERS, here are some suggestions.  And remember, this may be something you only need to do for a period of time to get the fat burning metabolism kicking into gear~

1. Stop the processed food.
Hopefully this is a no brainer, but it is one of those suggestions that is much easier said than done, especially if you are addicted to this processed food. Package, box, wrapping, etc...avoid it! Ideally, your food won't need food labels, but if you have them, read them!! Avoid anything that is hydrogenated, partially hydrogenated, contains trans fatty acids, artificial flavors or sweeteners, or fried.  Don't make allowances for yourself...don't wonder if it is "allowed."  If you are wondering or trying to justify, it is probably not real food and you should probably avoid it.

2. Eat a balanced macronutrient, whole food diet.
Balance is key.  Eat Carbs, Fats, and Proteins.  ALL OF THEM. QUALITY of each macronutrient is key.  Think grass-fed beef, organic, free-range poultry, cage-free eggs, low-toxicity seafood, nuts and seeds, raw, properly processed oils from nuts and seeds (flax, sesame), saturated fats from healthy sources, grass-fed butter, low glycemic vegetables (raw or lightly cooked), some starchy carbs (potatoes, brown rice, etc).  As a sugar burner, keep fruit intake low and focus on fruit that does not taste as sweet (green bananas, green apples, etc).  You can certainly add fruit back in once you have your cravings under control!

Aim for 2-6 oz of quality protein at each meal (and you could honestly probably even go a bit higher if you need it!) - meat, poultry, fish, eggs, go crazy!  Same with vegetables - if you are hungry, reach for dark, leafy greens and a variety of colors for your meals.  You should only limit the starchy veggies during this period, like potatoes, yams, cooked carrots, beets, etc.  Avoid grains, unrefined & processed during this period - just until you have your cravings under control.  Eat those natural fats (butter, coconut, sesame, olive, hemp, walnut, flax) as well as raw or slow-roasted nuts (raw cashews, almonds, walnuts, pumpkin seeds).  As far as dairy, only include fermented dairy such as plain yogurt (be careful!) or kefir.

3. Cut out the sweeteners and sugars.

This is huge for sugar burners.  NO SWEETENERS.  As mentioned above, even avoid those sweeter fruits to avoid cravings! A sweet taste will trigger an insulin response - this includes artificial sweeteners and the herb, Stevia.  You are trying to repattern yourself - if you keep allowing yourself to have sweets, you will never recalibrate.  Let them go...and in about 1-2 weeks, you will (hopefully) be free of cravings and able to enjoy the natural sweetness of foods again.

4. Go to bed.
Sleep and rest.  Your body needs time to rest, recycle, and detoxify from the day.  This is a "fasting" state and period for the body to allow the systems to reorient for the next day.  Even if you are just laying in bed resting - worth it!  Make this a top priority.  If you have SO MUCH jam-packed in your day that you cannot find the time to sleep or cannot turn off your mind, then you need to reexamine what you are doing with your life and your time. << I am 100% speaking from experience here.  This is causing much more stress on your body than you may even realize.

5. Enjoy your meals.
Are you grateful for each meal you have? I'm not saying you are praying at each meal (unless you are into that of course!), but I'm saying that you are present.  You need to stop being distracted, and you need to SIT DOWN when you eat! A good practice?  Take 5-10 deep breaths before you eat.  Enjoy the smell.  This allows your stomach to produce enough stomach acid to actually digest your food. (This is the problem when you are eating small meals throughout the day - your stomach never has a chance to "rest" and recover...as a result, it ends up producing less stomach acid leading to even more complications - such as the actual absorption of the nutrients!)

6. Exercise regularly.
Exercise is a vital component of overall health, and blood sugar regulation.  Maybe people mistake exercise to mean high-intensity, beat-up-you-body workouts.  Exercise = movement.  Take a long walk, deep clean the house, pull weeds in your garden.  Make the effort to move everyday.

So here is the tricky part....WHEN do you eat?  This is a critical sign of being a fat burner.  If you can go 4-6 hours comfortably without experiencing cravings, it is a sign you have become this type of metabolizer. However, if you feel you need something in your system ever 2-3 hours, you are likely running on glucose and/or undereating at your meals.  Unfortunately, I cannot offer specific suggestions to this question because it depends "how bad" your blood sugar situation is...and the other digestive issues that come along with it : / Like I said, its not a "one size fits all!"

(Longest post ever?)

I hope this was able to help even a bit!

If you think you would benefit from speaking with a nutritional therapist, get in touch (email, Facebook message, etc) and I'll keep you on my contact list for the near future! : )

Monday, April 06, 2015

Are you a SUGAR Burner or a FAT Burner?

Are you a SUGAR Burner or a FAT Burner?

This is a seriously important question!

Biologically, our body's metabolism is designed to be energized from both fat and glucose, mostly fat.  Fat burning, aka using fat for energy, IS the preferred state for our human body.  It is why we have fat in our body in concentrated forms of stored energy - so we can tap into those resources when we need them!  HOWEVER (you know this was coming, right?!) our modern culture primarily lives off of glucose aka sugar.  And guess what, Sugar burning metabolisms turn OFF our Fat burning metabolism.  SAY WHAT?! 

Take my quiz to find out if you are a FAT or SUGAR BURNER at the end of this post!

If you are a FAT BURNER, you can still burn glucose whenever you need it.  BUT THE REVERSE IS NOT TRUE.  AKA a Sugar Burner CANNOT burn fat when needed!!  This is a huge difference and SO important in understanding how to balance your diet if you are currently a sugar metabolizer.  It is not a one-step recovery process.  It takes time and understanding.

If you suddenly add more fat to your diet as a sugar burner, you will most likely gain weight until you adjust your metabolism to become more of a fat metabolizer.  This frustrates a lot of people, and keeps the sugar burning cycle going because people love to place blame, and poor fat always seems to be on the end of that stick. Fat is NOT the problem, it is the way your body handles the fat. Patience and time are critical.  Understanding YOUR body is critical.  Healing is critical.

It is not as easy as picking up a book or reading an article to decide what you should be feeding your body.  Your lifestyle, your body, YOU are unique.  Working with a nutritional therapist or holistic nutritionalist can provide you answers to questions you may have been asking for years.  Unfortunately, this is something that in not necessarily taught in modern medical programs and therefore may not be a conversation you have had with your traditional doctor.

Although I'm not through NTC program yet, I am going to start working with some "test" clients in the near future with a practice opening (tentatively) in Fall 2015.  Please get in touch with me - I'd love to help you personally or assist you in finding resources in your area so you can get on your path to optimal health!

SUGAR Burner or FAT Burner?

Although this is not comprehensive quiz, this is a good place to start! Are you a SUGAR Burner or FAT Burner? Let's see how you measure up!

  1. If I skip a meal, ...

  2. I AM HANGRY. Stay out of my way!
    Not a big deal, I'm able to keep going on with my day.
    I usually develop some symptoms - a headache or some irritability.

  3. How many times do you have to eat in the day?

  4. 2-3
    5-6 or more

  5. How is your energy level?

  6. Pretty consistent - able to make it through the day with plenty of energy
    Like a roller coaster ride - up and down all day
    Varies from day to day

  7. After you eat a meal, how do you feel?

  8. No real change
    A surge of energy and a sense of relief

  9. How do you feel between meals?

  10. A lot of cravings, usually for carbs or sugar
    Afternoon craving for sugar, caffiene, or salt
    I get hungry inbetween, but no real specific cravings

  11. How do you sleep?

  12. I have trouble falling asleep
    I can sleep through the night very well.
    I fall asleep, but usually wake up in the middle of the night and have trouble staying asleep.

  13. What is your energy in the morning?

  14. I wake up rested and ready for the day.
    I'm usually tired and not feeling rested or restored.
    I have a hard time waking up.

  15. During exercise, what typically happens to your energy?

  16. I usually hit a wall and crash.
    I'm able to easily make it through a workout without any help.
    I can make it through a workout, but usually need a stimulant (pre-workout) of some sort.

Thanks for taking my quiz!! You will receive a score out of 16 on the following page. The higher your score, the better!!  You can email me your score & any questions by clicking "Email Me!" on the next page.

If you score 1-7, you are a SUGAR BURNER.
If you score 8-12, you are on your way to being a FAT Burner.
If you score 13-16, you are a FAT BURNER. Congrats!

Don't forget to get in touch (website, email, Facebook) if you have any questions about the quiz or being a Sugar-Burner or Fat-Burner!

Tuesday, March 31, 2015

happiness does not have to be conditional

I'll be happy when I have a job I love.

I'll be happy if I am financially stable.

I'll be happy when I have a boyfriend.

I'll be happy if I lose the last 5 pounds.

I'll be happy when...

I'll be happy if...

Do you find yourself thinking these thoughts?  Conditional happiness.  It's extremely common in our culture.  It's also extremely limiting and hurtful.  You deserve more out of life!

Conditional happiness depends on things or conditions. It is usually materialistic or vain. Have you ever reached these "goals"? These conditions?  Were you really happy then?

I can answer that. NO. Not really.

Happiness does not, and should not, be conditional.  The truth is unconditional happiness is a natural state of just being content, a peace of mind that is often hard to put into words.

Wake up and just decide to be happy.  Make it a goal to just have a good day. And if you are not content with your current situation, decide to love yourself enough to take a step in a direction that will be better for you.

Leave the conditions behind.  Write them down and then crumble that paper up and throw it away!  You are exactly where you need to be right now and you are allowed to be happy and at peace knowing that alone.

Wednesday, March 25, 2015

Need a Little Sweetness in My Life

Do me a favor...before you read this post, just put on "Sugar" by Maroon 5.
(I would automatically play it for you but I've had those automatic sounds put me in awkward situations one too many times...)

(I asked you to listen to it because I wanted something positive in this post! Yikes!)

Sugar. Is. Everywhere.

Its even on our radio.

Consider the following:

  • 1 in 3 born in 2000 will develop diabetes in their lifetime.
  • 18.8 million people are diagnosed with diabetes.*
  • 7.0 million people are undiagnosed with diabetes.*
  • 79 million people are prediabetic!!!!*
  • The total cost of diagnosed diabetes in the US in 2011 = $245 billion.*
  • The average American ate 196 pounds of sugar in 2005.
* = Data from the 2011 National Diabetes Fact Sheet (released January 26, 2012)

People ignore damages, symptoms, and warnings.
They would rather search for an excuse than a solution.

We are told diabetes is genetic, high blood pressure is heredity...and that diet has nothing to do with it...the biggest lie of all.  Unfortunately, even diabetes.org is providing TRAGIC information to their readers.  I refuse to reference the article as I do not want to encourage the spread of this information.  We have dug ourselves into a deep, deep, sick hole.

What do soup, yogurt, baby food, baby formula, bread, vegetables, peanut butter, salad dressing, all low fat and fat free food, prescription medications, and cigarettes have in common?  Yup, you guessed it. SUGAR!

The best way to protect yourself is to educate yourself! Save this photo to your phone, tablet, computer...where ever! Use it to help you stay away from foods that have copious amounts of these ingredients.

How much is "a lot" of sugar?
It is a simple division problem.  Look at the amount of sugar in the product and divide by 5.  This will tell you how many teaspoons of sugar is in that product.

Here is a powerful statement concerning the amount of sugar you should consume in a day: "If you consumed your fructose only from vegetables and fruits (where it originates) as most people did a century ago, you'd consume about 15 grams (3 tsp) per day ~ about equivalent to 1 modern apple."

Just as a reference: {Remember, these are for ONE serving}
  • Coke = 39 grams ~ 8 tsp
  • Yoplait Yogurt = 27 grams ~ 5 tsp
  • Protein Bars = 11 - 18 grams ~ 2 - 4 tsp
  • Granola = 16 grams ~ 3 tsp
  • Spaghetti Sauce = 9 grams ~ 2 tsp
  • Raisin Bran = 19 grams ~ 4 tsp'
  • Barbecue Sauce = 16 grams ~ 3 tsp
  • Milk = 11 grams ~ 2 tsp
If sugar or a sugary ingredient is listed as one of the first three ingredients, it is likely that the product is high in sugar.

Many people try to justify their sugar consumption.  "Well, I only use agave or honey."  The truth is your blood sugar spikes no matter what you use.  What about fruit's fructose? The reason fructose from fruit is a better source is because it comes naturally packaged with fiber, vitamins, minerals, enzymes, and phytonutrients to help slow the metabolizing process (...not as appealing as those Eggo commercials!)

In an effort to end my rant, I won't cover Artificial Sweeteners in this post.  But did you ever stop and THINK about the word ARTIFICIAL??

WE ALL have to start caring about sugar consumption...for ourselves, our families, our children. 

Keep track of the food you eat for the day.  Then, tally the amount of sugar.  See where you stand.  I guarantee you will be surprised.  Try to eat better (aka LOWER) the next day. Sugar is HIGHLY addictive (another reason why they lace it in cigarettes!)  It is extremely difficult to quit all at once.  However, little by little, one travels far!

Wednesday, March 18, 2015

My 5 Favorites This Week

Another series I'd like to start is "My 5 Favorites" : )  Ever come across some products that you just love and think others could benefit from? Yeah, me too!

So here is the first list!

1. Synergy's Kombucha Gingerade

Kombucha is a fermented tea that is made by adding a culture of bacteria and yeast to a solution of tea, sugar and sometimes fruit juice and other flavorings.  I'm sure this sounds unappealing to some of you, it did to me at first!, but the benefits are wonderful.  It aids in detoxification, joint care, the immune system, and especially gut health.  Of course, it is always best to make your own, but I always like to pick up this brand when I find it on sale at the grocery store (or even Target!)

2. Green Pastures Cod Liver Oil Blend - Cinnamon Tingle

Apparently I'm all about the fermented foods this week!  Green Pasture's Fermented Cod Liver Oil has been life changing for me.  It has helped with inflammation, mental clarity, and very noticeably my hair, skin and nails.  It is also said to have benefits for promoting healthy cholesterol levels, healthy hormone balance, mood disorders, and many more!  If you currently take a fish oil, I highly recommend you look into this company and potentially FCLO.  Most fish oils unfortunately have fallen in the hands of greedy processing companies looking to just make a fortune rather than provide a sustainable, nourishing product.  If you want to read the difference between FCLO and Fish oil, check out this post from Balanced Bites. Everything you could want to know about the two!  I take my 1/2 tsp of the Cinnamon Tingle every morning with breakfast.  Fair warning, its not the most pleasant (it IS fishy liver oil), but the benefits are worth it!

3. George Stanley Notebook Journals

Unfortunately, these can be hard to find!  I got a few packs at Home Goods over the summer and now they are alluding me!  But I LOVE the smaller 40 sheet, lined notebook for organizing my crazy thoughts and life.  One for wedding shower/bachelorette planning, one for blog planning, one for nutrition school...they are great for keeping everything separate and organized.  Plus they came in cute designs.  I know there are plenty of companies out there that make similar journals (May Designs is one company!)

4. The Podcast App

I pretty much love podcasts and listen every chance I can!  I think it is so awesome how you have access to all these great minds for advice for free!  Here are some of my favorites:

  • Balanced Bites
  • The Health Bridge
  • The Chalene Show/Build Your Tribe
  • Team Beachbody Coach Podcast
  • Real Food Liz Radio
  • Online Marketing Made Easy with Amy Porterfield
  • Define Your Life with Shaun T
  • The Virgin Diet Lifestyle Show
  • Mind Body Musings Podcast

5. My Fanny Pack

That's right, I rock the fanny pack.  Okay, its not a TRUE fanny pack...or at least they tried to trick me and called it a "hip band" or "running band." AND I may not ROCK it. But Whatever it is, whatever it's called, it's fabulous.  I hate taking my pup for a walk while carrying and listening to aforementioned #4 on my phone, our apartment keys, his lease, and then stopping to clean up after him while juggling and tripping (yep, #firstworldproblems).  I ordered one of these from ETSY and I dig it.

So this first list was a little bit of health, nutrition, life...pretty much how it goes!  Do you have anything that you are loving this week?

Monday, March 16, 2015

QnA: "Where Do I Even Begin?!"

I sent out a quick message on my Facebook page over the weekend about my "Ask Kate" QnA form. I enjoyed reading the Qs I received! Here is a great Q to kickoff this series

"I really want to live a healthy lifestyle, but it just seems so overwhelming.  I read and hear so many different headlines and they never seem to say the same thing.  I'm really not even sure where to begin, so I try to be healthy, sometimes I start the week off really well...but then just fall into my old routine.  Do you have any suggestions for a beginner?"


Dear Anonymous,

Isn't this the truth?! You are absolutely not alone.  Sorting through the media is extremely confusing, especially when they can make such convincing arguments by skewing data and appealing to our emotions rather than the facts & how our bodies were designed to work.

The other confusing piece of this puzzle is that feeling that you have to be perfect right from the beginning...not the case!  In fact, prioritize a few changes each week to prevent your overwhelm.  Be happy about your small successes because over time, they will add up! (i.e. Choosing the salad side instead of the fries,  picking the oil & vinegar instead of bottled dressing, taking the stairs instead of the elevator, having a bowl of berries & plain greek yogurt for dessert instead of the ice cream).  So what should you change first?

There would be two things I would do to begin.

#1: Pay attention to how you feel when you eat.  Keep a food journal.  I'm not necessarily recommending the calorie counting apps on your tech device...sometimes those cause more harm than good.  I don't want obsession.  I'm talking a food journal where you write what you eat and then how you felt afterwards (bloated, tired, still hungry, satisfied, great, etc).  You may start to find patterns between what you eat and how you feel.  It can be very powerful to see it written right in front of you.

#2: Start to pay attention to added sugars and avoid harmful chemicals, artificial sweeteners, antibiotics, GMOs, MSGs, etc.  What does this mean?  Essentially, cut out the processed foods and eat whole, real foods.  Instead of putting Splenda in your coffee, use real sugar or honey (or potentially nothing!) and skip the flavored coffee creamers (use full fat coconut milk or almond milk).  Try to steer clear of meals out of a box with lots of added preservatives.  Choose good quality meats without the added hormones.  These may be more expensive at first, but you'll find they are more satisfying and leave you buying less "fillers" to keep snacking throughout the day. Do not use hydrogenated oils!!! (Margarine, Vegetable Oil, Canola Oil, Soybean Oil).  Choose grass-fed butter, Olive Oil, Coconut Oil, or Red Palm Oil. Avoid picking the low-fat and fat-free option (this can be a very hard habit to break!).

Stop and ask yourself, does this look and smell like something that is going to nourish my body?  Does this seem natural?  If it doesn't look like real food to you, it's really not going to look like real food to your body.  An example that strikes me here are my days of eating Kraft Mac & Cheese...powdered cheese. Hmmm.

Just one final comment that was recently stated by one of my nutrition instructors of my NTC program..."Removing something from the diet is more powerful (most of the time) than adding something.  Supplements rarely make up for all the damage we do to ourselves.  I call this Addition by Subtraction."  Many people want a quick fix, a pill, a supplement to get their body to respond the way they want, but the truth is that real, whole foods that a much more healing effect on the body.  Do not be tempted by all of the hoopla about this diet pill and that slimming tea...those are not the solution to your health problem!

I hope this gives you a place to start! And I hope you'll visit my blog & ask another Q soon!  Best of luck...your desire to change is putting you on the path to health! <3


Sunday, March 08, 2015

What Are You Really After?

Serious question when it comes to eating clean and exercising...what are you really after?

As I've been around many women and men who are health-oriented, I started to sense a pattern this past year.  Many people walk into the gym saying "I want to get healthy"  But what they really mean is, "I want 6-pack abs, 0% body fat, and to look ripped" ......

Why do I say that?  Well, let's look at our actions...

We count calories and limit fat and carbs. We weigh our food to get exactly the right amount. We choose processed bars and packages. We grab supplements and pills.  Especially magic weight-loss & fat-loss ones. Low-fat, fat-free, no sugar added (...lie), sometimes no meat.  No oil, no saturated fat, no cholesterol.  The focus is on what we CAN'T have.  Give me rules.  And the exercise?  Every single day.  No matter what.  Sometimes 2 and 3 times a day if our schedule allows it.  High intensity - push, push, push!  If something hurts, pop an Advil and get back in there.  Measurements? What's the scale say?  Let me look in the mirror.  Are my arms defined? Are my thighs smaller?  My pants size better go down... And sleep is interrupted, probably from the number of pre-workout supplements...

But here is the thing...if we were really working towards health, the only thing we would be worried about counting are nutrients, vitamins and minerals.  We WOULD be limiting...but only any type of processed food.  We wouldn't be focused on a set of rules, but rather, we would eat foods that allow us to feel alive and well.  We would be moving in a way that was kind to our bodies and joints.  This doesn't mean we would cut out high-intensity workouts, but we would choose workouts that make us feel great, both during and after...it would be different for everyone.  We would be listening to the tweaks and pains instead of just pushing through them.  We would be kind to our body and provide it adequate rest and recovery...because that is what it needs to be healthy.  We would work to have a normal sleeping pattern, aiming for 8-9 hours a night. We would check our measurements in hours of sleep, hormone balance, the decrease in number of pills we take, the decrease in number of doctor visits...

Which one are you?

Are you after health? ...OR vanity

These two different thoughts became magnified towards the end of last year for me.  I started realizing how backwards most of us had this idea.  My hand is raised.  I was scenario number 1 for a long, long time.  I just wanted to look a certain way.  I saw women in bikini and figure competitions, fitness models...you know, they are plastered all over social media...and thought they were the picture of health.  But the fact is, you cannot measure health on the outside.  I have NO idea what is going on with those women's bodies.  I have no idea about their happiness. But I DO know when I was at my "smallest," I was also at my unhealthiest in terms of hormone regulation, mental clarity, body image, moodiness, and just overall happiness.  

Here is the real truth, when you focus on health, everything else will fall into place.  You can stop worrying about the scale.  Your hormones will be balanced.  You will be happier and more stable, and therefore learn to have a self-respecting and self-accepting body image.  You will stop striving to look like other people, because they aren't YOU.  You will eat for nourishment and you will workout to respect the body you have.

I am encouraging you to think about what you eat and what you do everyday...and I want you to think about how this is contributing to your health.  Are you really happy?  Or are you just following a set of rules?  You know yourself better than anyone else.  You may not know exactly what foods to pick or exactly what exercises to complete...this is why there are professionals in these fields...but no one knows you.  Do not discredit what you know about yourself.  If you know that you cannot stand the taste of salmon, then don't eat it! Ask for a substitute.  If you know that running hurts your knees, then don't run!  There are plenty of other ways to move.  Make yourself and your health a priority.  Be your own advocate for your health.

Friday, March 06, 2015

Do You Listen To Your Body?

Do you listen to your body? What's it telling you?

The trouble is, I'm 99% sure that majority of folks have no idea how to listen to their body.

I'm not talking about cravings. (Not, OMG, I NEED a cookie right NOW!)  I'm also not talking about whether you are full, hungry, satisfied, stuffed...

I'm talking about the subliminal messages that your body sends you daily: acne, bowel movements, grinding teeth, bloating, inflammation, joint pain, headaches, etc.  We have started to accept these signs as "the norm" or aging or stress or excuse after excuse....and then we pop a few pills or rub on a few medications to relieve them.  But the truth is, your body is not supposed to feel or react this way.  Don't you want to FEEL good and not only feel, but be healthy?

I hope so.

I'll use myself as an example.  Dairy.  No, I would not same I'm lactose intolerant, however, when I eat dairy - any kind - I breakout, pretty much overnight, and I get extreme bloating/water retention.  Unfortunately, my favorite food in the world is ice cream. (Is it food? Can I pretend it is?)  So here is the deal, the symptoms keep me away from dairy most of the time, but I won't lie and say it deters me away at all costs.  However, I have learned to listen to my body and I know the consequences.  Some days it seems worth it, other days it does not.

I choose my fate.

If you have some funky symptoms going on, don't just jump to a pill to solve it.  There may be a bigger cause.  Headaches? - Mostly caused by dehydration - drink some H2O!  And sorry, coffee and sodas and teas do not count.  Grinding teeth? - May be caused by adrenal fatigue and high cortisol levels - take some more steps to avoid your stress and relax.

Learn to listen to the signals.  And then, learn to treat them in a different way.  If you get to the root of the issue, you'll be much happier and healthier for it!

Monday, March 02, 2015


I cannot remember where or when I heard this expression, but it has quickly become one of my favorites.  And NO, not just because I love everything to do with Princesses (but it doesn't hurt!)...

It is instinct for women to want to take care of everyone else: boyfriends, husbands, families, parents, kids, pets, etc.  And unfortunately, "self" gets throw to the bottom of the list day after day.  It is also common practice to think "Oh my gosh, I don't have time to make the bed, let alone do something I want to do!"

This constant go-go-go and viewing everything as an emergency is NOT healthy in more ways than one, but particularly because it raises the hormone, Cortisol.  Cortisol is known as the "stress hormone."  When it functions properly, it helps regulate blood sugar, glucose metabolism, immune function, inflammatory response, and much more.  Unfortunately, when it is OUT of balance, it causes suppressed thyroid function, decrease in muscle tissue, decrease in bone density, impaired cognitive function, higher blood pressure, and increased abdominal fat.

Hence, tiara time.  15 minutes a day.  Whenever you can "squeeze" it in, but it has to happen.  If necessary, go buy a tiara. Seriously, pick out a sparkly, be-dazzled, light-up tiara and literally PUT IT ON YOUR HEAD as a symbol - this is MY time.  (Hey, if you need one, I'm a small jog away from Disney - they have tons!)

So maybe the kids are crying about homework and the dishes are dirty from dinner...it'll all get done!  Take those 15 minutes to either sit in a dark, quiet room, or perhaps a walk or yoga, or maybe a bubble bath.  No guilt.  Feel your heart rate decrease and your mind quiet down.  Pay attention to that cortisol - get it under control before you emerge.  It is important - for your health, both mental and physical!

Thursday, February 26, 2015

Stop It! Muscle does NOT weigh more than Fat!

This post is sparked by a pet peeve of mine.  The good ol' "Muscle weighs more than fat" myth.  Ahh, the math teacher in me cringes!  Maybe its the fact that most people never liked math growing up and forgot to pay attention in middle school math/science class!? (...or the distractions like the cute boy sitting 2 rows up?)  Whatever the reason, let's clear this up :)

Weight.  Volume.  
These are two different things and when it comes to our physique, they are also very different.  In very simple terms:

Weight, whatever way you measure it, is just the amount of force placed on an object due to gravity; the relationship of the object with the Earth.

Volume is the amount of space an object takes up.

What people mean to say is that "Muscle takes up less volume than fat" <<< but see, that is not as fun to market!

1 Pound of Fat = 1 Pound of Muscle. (And 5 Pounds of Fat = 5 Pounds of Muscle)
I LOVE this picture for the visualization.....

.....BECAUSE it also demonstrates the VOLUME scenario.  See how much more SPACE the fat takes up?  THAT is why you should use measurements (chest, arms, waist, hips, thighs....whatever and however many spots on your body!) to gauge success and not just the scale. (Although I will ALWAYS argue you should use Non-Scale Victories and how you FEEL first and foremost).  It is also why people believe muscle weighs more than fat because as they tone, strengthen, and build muscle, the number of the scale may go UP instead of down.

Don't let that scale control you ~ You are way more than that number!  And now way smarter ;)

Wednesday, February 18, 2015

You Are What You ABSORB

I used to think it was as easy as calories in = calories out.  All you had to do was obsessively count calories in your food and track calories expended during exercise and make sure you didn't eat more than you worked off.  It's a math equation! Easy ✔

<< WRONG >>

Now if this is what you believe, trust me, I know exactly how you feel.  You are probably shaking your head at me.  You may think I'm totally crazy.  And you probably think there is no way this isn't true because "you've lost weight counting calories."  This is what EVERYONE has told you for years, right?!  It is what you have believed for years.  Heck, it is what I believed for YEARS.  It probably took me a year to get over this one.  It was a brutal breakup, but I'm much better for it.

And think about it, did you lose the amount of weight that your calculated calorie deficit told you should lose, like ever?  Your body doesn't act like a calculator or a checking account.  Your body is FULL of chemicals and chemical reactions - it is more like a science lab.  Everything has to REACT and breakdown and be used efficiently.  Although calories are part of the story, they are not the WHOLE story.

The truth is, you are what you ABSORB.
{AND you are what you eat ate, but thats for another day...}

...And, by the way, Skinny does NOT {necessarily} mean Healthy....I just wanted to throw that reminder in here as well.  I'm talking about HEALTH.

As research with health, nutrition, and wellness continues, we are discovering that it wasn't quite as "simple" as we really thought.  Hormones, gut health and permeability, and how we individually digest is extremely important.  Leaky gut, SIBO, food intolerances/allergies, autoimmune diseases, IBS, thyroid problems, insulin/leptin resistance, not having enough/too much stomach acid, and so on...we have SO many issues with digestion in this country.  It starts with our gut, specifically our gut bacteria.  We have over 100 TRILLION bacteria in our bodies, mostly in our gut. We are more bacteria than we are human (kinda gross...) We need healthy gut flora to adequately absorb the nutrients efficiently, but unfortunately we have seem to have and feed the bad bacteria in our systems more frequently.  These bad guys cause cravings, inflammation, and improper absorption.  Get this -> research says that if you FEED bad gut bacteria (for example: artificial sweeteners, high sugar, processed and refined foods), you extract MORE CALORIES from your food and store them as fat! That's right. It's not JUST what you eat, but what and how much you absorb from them!

Which could also mean that you are eating all the "right" foods and still not absorbing all the available nutrients if you have gut imbalances.  Unfortunately, it goes both directions...

So what do you do?? Well, this isn't something I can "blanket" answer simply.
These are individual problems and therefore require individual solutions.

I'd suggest the following as a starting point:
#1 - Limit the sugar, refined, and processed foods.
#2 - Eat a fiber-rich, whole foods diet.
#3 - Probiotics:  Probiotics are a type of good bacteria (score!) which will aid in digestion and help repopulate the good gut flora in your system.  Fermented foods (sometimes called live foods) deliver probiotics to the gut.  Most people think of yogurt...but you have to be careful with these products.  First, make sure the yogurt says "live and active cultures."  Secondly, check out that sugar content - most yogurts, even the "healthy" looking ones are infused with sugar which will counteractively feed the bad bacteria. Try to add live foods like greek yogurt, kefir, sauerkraut, kombucha.
#4 - Consider specialized testing.  This issue is not something to be overlooked.  If you have GI problems, experienced weight loss resistance, or even are curious about your gut bacteria, I encourage you to look into this matter and research. You will probably have to find and work with a functional medicine practitioner to effectively test and treat imbalances with your gut.  Check out https://www.functionalmedicine.org to search for a practitioner.

Jumping back to the calories in ≠ calories out...this is a complex topic, and I certainly cannot cover all of the information in one dinky post...but I WILL continue to circle back to this notion.  In the meantime, I encourage you to keep this in mind and research it yourself.  Think about the HEALTHIEST person you know (again, does not mean the "skinniest" -- which is sad I feel like I have to bring that up, but with most women, I have found that these words are unfortunately almost synonymous).  Are they obsessively counting their calories?  Are they constantly worried about how many grams of carbs are in their foods?  Is this behavior really HEALTHY? .... No!  They probably eat whole, real foods that properly fuel their bodies and their day.  They may limit their intake of certain foods, but for the purpose that it does not provide them nourishment - not because they are worried about diet rules.  Isn't that what we should all strive for?

Sunday, February 15, 2015

A Big Week Ahead!

After a wonderful Valentine's Day weekend, I am jumping into my LAST week of the 21 Day Sugar Detox (and feeling pretty awesome!!) and my FIRST week of the 21 Day Fix Extreme.  Since this is my last full week in PA for a while, I'm taking advantage of working out in the gym.  I plan on starting the at-home workouts once we are back in Florida next week!

Here is my meal plan for the week.  Although it looks like it would take a long time to prep, I've actually started to master what works for me after the first two weeks on the detox.  In fact, I'll probably keep the same routine post-detox because I have been feeling so much better the past few days.

You may notice I'm missing some containers on certain days.  I have figured out that I tend to stray a bit from the plan throughout the week, so I try to leave some "wiggle room" and add those in as I see them fit! : )

I hope this helps some 21FDXers out there!