Week Two Recap

Week two of my 10 week journey has come and gone!Β  I can’t believe it’s already been two weeks honestly!!Β  So I thought I would share some of my “new and goods” and some of my struggles so far.

I always ask my clients, “what’s new and good”, so I only think it’s fitting that I start with my mine! 😊 First, I’ve officially done more yoga classes than I have in seven years πŸ§˜πŸΌβ€β™€οΈ…which wasn’t hard to do since I haven’t done any since my seven year old was born! πŸ™ƒπŸ˜‚ I’ve really enjoyed the classes and it’s been even more fun than expected because I have several friends who have been doing the classes with me. I forgot how challenging yoga can be and I always love a good challenge! πŸ’ͺ🏼

My second new and good is that I’ve made it two weeks with being about 90% compliant with AIP. πŸ™ŒπŸΌΒ  There are a few things that I have had here and there but there’s one that I have had on a daily basis and that’s coffee. Not only should I be skipping the coffee, but I’m also using coconut milk creamer and almond milk and both aren’t allowed.Β  I’ve tried just using canned coconut milk but it’s too high in fat.Β  All of my recipes that I’ve been following are really high in fat and I can’t do it all!Β  So I switched back to my almond milk from a carton.Β  I also haven’t been compliant with sweeteners.Β  I add 1/2 tsp of honey to my homemade coconut yogurt and I add a few drops of stevia to my mineral water with freshly squeezed lemon and lime.Β  I used to have a Zevia every day before I started AIP, so this replaces my Zevia.Β  One other thing that I’ve not been compliant with is chocolate. I’ve been eating 70% cacao, or above, but it’s still something I’m supposed to omit.Β  😞 I definitely don’t have it every day but I have had it a couple of times.Β  I know carob is a good substitute so I’m going to look into that.Β  Normally, chocolate is not a big deal but there is definitely one time of the month that chocolate is a must! 😬 So, my coffee, stevia, honey and chocolate are my non-compliances.Β  (I see a trend here…. do you?? Can someone say I clearly have a sugar issue?!?! 🍯 🍫) However, I don’t like having to tell you that I’m being non-compliant so I will probably make some adjustments!! πŸ™‚Β  Look at this blog keeping me accountable!!

Another new and good is that I got to spend the whole weekend at home WITHOUT ANY OTHER PLANS, other than to watch my daughter play soccer.Β  It’s been awhile since I’ve had some weekend time at home so it was much needed!

My last new and good, and this is new as of this morning, I took my final exam for The Institute for Integrative Nutrition Gut Health Course and I got a 100%!!!Β  πŸ’ƒπŸΌ I’m so excited that I passed, that I got a 100%, but most importantly, I’m looking forward to some MUCH NEEDED relaxation time on the couch with my husband in the evenings!! ❀️ I’ve truly loved the courses I’ve taken at IIN but I’m ready for a break!!

Moving on from my new and good, I want to share some struggles from the last week because this is where I learn the most, not only for myself, but for future clients who try AIP.Β  First and foremost, I’m finding that I have cravings.Β  I have found that when I restrict myself, for whatever the reason, I want to eat the world and I want to eat whatever I know I shouldn’t have.Β  Luckily, with this, the cravings for things that I shouldn’t eat hasn’t been that bad.Β  However, I do find that I bounce back and forth from craving salty foods to wanting chocolate…now this may be TMI, but Auntie Flow is coming in hot, so that may be where the chocolate craving is coming from! πŸ˜‰ But mainly, I really am wanting the crunchy, salty stuff.Β  I’ve ended up with several bags of Bare Chips (Beet, Sweet Potato, Apple) and salted plantain chips.Β  I don’t usually go for a bag of chips so I’m thinking this is because I used to have peanut butter powder, almond butter, mixed nuts, or a combination of the three, every afternoon.Β  I’m wondering if I’m not subconsciously trying to replace the nuts.Β  Anyway, the cravings have been pretty high and I’m hoping these will subside as I go.

Another struggle that is kind of along the same line as the cravings is that I’m trying to follow my macros while doing AIP.Β  I find myself not caring about going over or under on my macros as long as I’m making AIP choices.Β  Which would be fine but I’m going fairly over on my calorie intake and eating more than is necessary.Β  Being a macro coach, I find that this brings a fair amount of guilt with it.Β  So, I’m struggling with that.

The other struggle is that I’ve felt pretty tired and rather easily frustrated and angered.Β  I don’ t know if week one was due to being overwhelmed with the process and everything that was going on?Β  And maybe this past week was due to PMS?Β  I did have a client mention something about possibly detoxing while going through this, so maybe that’s what’s going on?Β  I also think I’m not getting enough sleep and I know that sleep greatly impacts my overall mood and energy.Β  😴 My kids have also started school during all of this and I’ve been getting up a little earlier, so that could be contributing as well.Β  And the other thing that could be contributing is that my fat intake has increased and my carbohydrate intake has decreased.Β  Being that I typically am more energetic when I have higher carbs, this could be another factor.Β  Regardless what the cause, this fatigue is another thing that I’m hoping I see some changes with! πŸ™πŸΌ

So enough of the struggles…they are such a downer!!Β  And no one needs a Debbie hanging out!! πŸ˜‰ πŸ˜‚ I look forward to the challenge of “fixing” my struggles… as I’m a “fixer”.Β  So here’s to a new week with NEW CHALLENGES, less struggles, and more to learn. πŸ‘ŠπŸΌ

Week 1 Is Over…Thankfully!

I cried, I laughed, I yelled…I got angry, I got frustrated, I got overwhelmed…but, I lived.

This past week has probably been the most overwhelmed I’ve been in a very long time. Now, how much of it was because I was fighting, what I have named, The Devil’s Cold, I don’t know. I AM sure that my lack of energy πŸ’―% played a roll in my ability to stay in control. But, I continued to press through, making changes when needed, and today, I can finally say I don’t feel so stressed. πŸ™ŒπŸΌ

So I have learned a few things already that I definitely want to share with anyone ready to take the plunge to an AIP diet, or really anyone ready to make some drastic changes, health-related or not.

Lesson 1: Don’t make matters harder than they need to be.

I brought on a lot of unneeded stress by trying to follow a 28-day-plan without considering the amount of time and finances it would take to cook all of the meals. (I spent roughly $400 for four days worth of food, snacks and smoothie stuff included. 😳) AND I failed to reference my planner…had I done so, I may have noticed the amount of practices, parent meetings, and the guaranteed homework duty, that was going to wreck havoc on my dinner making. 😩 Instead of following multiple recipes, I could have stuck with my normal chicken and apple and/or sweet potato for lunch and some meat and veggies for dinner and called it a day.

Lesson 2: Don’t try to do everything. Little steps can make big differences.

I had planned on making several changes all at once and I definitely don’t recommend that! I even tell my clients, “baby steps”, start small and build on it. I planned to up my chiropractor appointments (an additional hour and fifteen minutes per week), add yoga to my schedule twice a week (two and a half hours per week), start my ozone therapy (hour and a half per week), and follow an AIP diet (countless hours of cooking, making sure I’m taking all of my supplements, drinking tea and bone broth with collagen, etc.) And there was a funeral in there as well that took a fair amount of my day, but that doesn’t count because that was unplanned and I wouldn’t have missed that no matter what. Regardless, this is too much for anyone. Even if you are young, single, don’t have a job yet and still living with mom and dad or you are a stay-at-home-mom who has the luxury of a house cleaner and groceries delivered… STILL TOO MUCH. If I were to start this process over again, I would have slowly added each of these in prior to starting my Ozone treatments, instead of adding them all in at once.

Lesson 3: NEVER TRY TO MAKE DRASTIC CHANGES WHEN YOU ARE SICK. 😩😩😩

This one I can’t say enough. I think my whole week and whole outlook AND my blog would be different had I not been sick. JUST….WAIT. You won’t lose anything by waiting one week.

Lesson 4: When you sit around a campfire, no matter where you sit, smoke will follow you.

Lol – this one definitely doesn’t pertain to what we’re talking about however, the fact that I’m camping and sitting near a fire does. Make time for yourself. Whenever you are trying to heal, make big changes, pursue goals, OR JUST HAVE LESS STRESS, find time to relax, kick your feet up, look at the scenery… and breathe. After this week, I honestly just wanted to stay home and “catch up” on everything and sleep in some. But God knew that if I stayed home I would not sit down and relax, or play cards with my family and outdoor games with my kids, or laugh around the campfire (while my dad “catches flies” next to me πŸ˜‚). These moments when you relax are the moments that allow your body the chance to refuel, so you go after any goal or intention that you have. (Don’t worry, I made extra and packed all my AIP meals and snacks to bring with me. πŸ˜‰)

I don’t have a whole lot of lessons, but these are the big ones. But honestly, as stubborn as I am, I’m not sure I would have followed my own advice had I known all of this anyway! πŸ˜‚

Next week, I have pulled out the breakfast recipes that I’m supposed to make, saving me some time and money. I know coffee is not part of AIP but I figure if that’s the one thing I keep in, it’s not going to kill me. I drink decaf which is definitely better. But my morning fast followed by my bulletproof coffee just has to stay. 😊 I will be keeping dinner recipes that serve four. My husband is happily willing to eat my meals… thankfully! So we will eat a recipe for dinner and then have it for lunch two days later. This will keep a little separation between eating them. Every lunch will be a leftover, cutting out cooking at lunch time. I have planned my week so I know when I need to prep each dinner so that it doesn’t interfere with sports and appointments. My post workout meals will be easy smoothies and I already have everything I need for those. So hopefully, after this next week, my blog will be a much different tone!

On to next week, less stress, and treatment number 2!

Until then, be well!

My First Ozone Therapy Treatment…NAILED IT!

I’m so stoked to share with you all that my first Ozone Therapy Treatment has came and went and I did great!!!

I was admittedly nervous 😟 going in, I won’t lie. Even sitting in the comfy recliner chairs, surrounded by a couple of nurses and a few other ladies doing treatments, I was still a bit shaky. But, God knows me very well. 😊

The Big Man Upstairs knows that I’m just a little bit of a talker….seriously, just a little, tiny bit. 😊 So what did He do?? He planted those two ladies right across from me, one of which enjoyed talking, like me. πŸ˜‰ Oh and then, He had two nurses in there, one of which was extremely willing to chat with me. And the other?? Well, she’s a trainer at a local gym (I might work out a little), buff girl (like me πŸ˜‚), who models LuLu Lemon (which I love ❀️ ), and is pregnant. So I might of carried in headphones, my phone, a laptop, and my work bag….NONE of which I used. (Don’t let the note pad on my lap fool you….I didn’t touch it other than to get it out!) 😬 I may have talked the ENTIRE time. πŸ˜‚ But that was perfect because it kept me from thinking about what was going on!

So, anywho, got through it, easy peasy. I had one IV with a combination of saline and ozone. The second IV had three main ingredients, of which I only remember Glutathione. But the second IV was to help boost my immune system. I will figure that combo out and let you know later. (Maybe if I hadn’t talked so much, I’d remember 😬) My nurse, Dana, forewarned me that some people will feel drowsy after having their IV, others have noticed that they have more energy. Since I’ve been sick lately, I was praying I was one of the lucky ones to have more energy….and I was one of the lucky ones. 😊 We had a lot going on last night so it would have been much more stressful had I been tired! And today, I definitely have more of my energy back that has been zapped from this nasty cold. πŸ™ŒπŸΌ Still not 100%, but definitely better! I feel like I have control of my day again!! πŸ’ͺπŸΌπŸ‘ŠπŸΌ

So overall, it was a great experience! I wish I could give you all the conclusion right now and say, “hey it worked – my strep and other infections are all gone!” But I guess you’ll have to put up with my cheesy, third rate blog for awhile if you wanna know the answer to that. πŸ™ƒ I will continue to keep you all posted! Thanks for following along!!

*If you are interested in macros or integrative nutrition health coaching, contact me here.

Day 1 of the Rest of My Life

So day 1 of my 10 week journey has come and gone…

Here’s what I’ve learned so far!

1. I LOVE coffee even more than I thought I did πŸ™ŒπŸΌ

2. I rely on my bulletproof coffee…even more than I thought I did 😩

3. I don’t eat as well….as I thought I did…LOL

4. A dollop of coconut cream on my smoothie is nothing like a dollop of whipped cream 🀨

5. I love fat and I love nuts and it’s SO hard to not grab a homemade treat made with them 😬

6. I’m kinda better in the kitchen than I thought I was… I make a killer homemade apple and cinnamon turkey sausage patty, some pretty fabulous homemade yogurt, and a really good shrimp salad πŸ₯—πŸ’ƒπŸΌ

7. I see why people don’t think twice about grabbing convenience food items or eating the same thing every day for lunch and breakfast… actually making a different home-cooked meal for every meal and snack takes a lot of time….but I WILL master and simplify the process by the end of the ten weeks! (and I will share tips and tricks along the way) βœ…

8. Deciding to clean up your eating while simultaneously being sick has proven to not be so easy… I just wanna eat what I wanna eat 🀧😷😩

9. I can already tell that I will be doubling, at the minimum, each of the recipes that I make cause I ain’t got time to cook a dinner-type meal three times a day 😳 (I believe this is one of the MANY reasons that Americans eat the way they do…. women used to be at home all day to cook meals so convenience food wasn’t necessary.Β  Now-a-days it may be more common for women to work than not, so convenience food is in high demand)

10. Trying to do two “lifestyles” at the same time is not as easy as it looked on paper!Β  I am an integrative nutrition health coach, as well as a macros nutrition coach, so I follow a macros diet set individually for me (meaning I have to hit a certain number of fat, protein, and carbohydrates each day).Β  Trying to follow Dr. Amy Myers 28 day meal plan, using her recipes, while trying to make them fit within my macros, isn’t quite as easy as I thought it would be! So my priority for now is to eat the proper foods and then if I can make them fit within my macros, well that’s just a bonus. 😊

THOSE are probably my top 10 things that I’ve learned today!Β  I know that each new day will pose challenges that I wasn’t prepared for but I also know, with each new day, I will be healthier than the day before (I have to be, as sick with a cold as I am now! πŸ˜‚) and I will be stronger than yesterday (as we say in the Crossfit world).

Until tomorrow when I have my first IV!!

**What I ate today (all recipes from Dr. Amy Myers, The Thyroid Connection):

Sweet Potato & Greens Breakfast Hash with Cinnamon Apple Breakfast Sausage

Blueberries and Cream Smoothie

Citrus Shrimp over Red Leaf Lettuce Salad

Miscellaneous AIP friendly snacks, tea, and lemon water

To Exercise or Not to Exercise…

runningSo I’ve had a lot of questions about exercise lately and what you should do when you have an autoimmune condition. So I thought I would share my not-so “expert”, based on experience, opinion. πŸ˜‚

I think exercise is as bio individual as is food. What works for one person may not work for another. This is an area where it really pays to be mindful of your body and it’s responses to what you are doing. Listen to your doctors and consider what they tell you. But also, no one knows your body as well as you do. So when you are taking part in an activity, really be mindful in the moment and pay attention to what your body is telling you. Most likely, you will have a gut instinct as our bodies are very good at telling us what they need, if only we listen.

If I had to give you my own opinion of what you should do, it would be something like this: If you are in the middle of a flare up or you are in the process of trying to heal, I would definitely dial back what you are doing. As an example, if you are someone who runs marathons and is training multiple times a week with long runs, you might dial it back to running 3 to 5 miles a couple times a week.Β  If you find yourself at the gym for a couple hours at a time, five to six days a week, doing several high intensity type workouts, maybe you dial it back by only being there for an hour, three to five days a week.

In evaluating your own situation, there is a really important question I would ask yourself. It’s not necessarily how often are you exercising, it’s

how often are you balancing your exercise with something that is grounding or centering?

In a more scientific way of saying it, how often are you balancing your sympathetic nervous system (SNS) by triggering your parasympathetic nervous system (PNS)?

You have to understand that when you exercise, it is a form of stress on the body. Stress isn’t necessarily a bad thing. But, when we are in a state of stress all the time, that’s when it can be detrimental to our health. So, if you are someone that has a very stressful job, several kids that you are running around, you’re exercising multiple times a week, running errands between appointments and/or practices, you are stressing your body all day long. That’s when it becomes a problem. Add in any financial, career, relationship, spiritual, or other struggles and now you’ve got a recipe for staying in, or triggering, a diseased state.

When you are in a state of stress, you are triggering your SNS. This system is designed to take all of your energy resources and put them in the areas, like your muscles, to help you flee from danger. Think back to very early human days when danger was keeping yourself alive from the tiger chasing you. In this state, there is decreased blood supply to the gut and an increase in your heart rate and blood pressure. Being in this state on a frequent, or all the time basis, can be harmful.

We also have another system called the PNS. You will often here this referred to as the rest and digest system. When it is engaged, there is an increased blood supply to your gut which increases digestion. When you are in a parasympathetic state, your body is in a healing state. When you have an autoimmune condition and are dealing with a flareup, you want to be in the parasympathetic state as much as possible.Β  And even if you are a healthy individual, it is still just as important to have a healthy balance between these two systems.

So when we talk about exercise, not only should you ask yourself how much stress are you putting on your body with the type of exercise you are doing, but, how often are you balancing that out with something that triggers your PNS?Β  How often are you doing grounding, centering, and/or relaxing activities like yoga, meditation, breathing exercises, taking a bubble bath, reading a good book, or in my case, watching the birds at my feeders? If you can’t say that you are doing an activity that triggers your PNS as often as you are doing an activity that triggers your SNS, then I encourage you to push yourself out of the comfort zone of your normal routine, shake things up a bit.Β  Ask yourself what you enjoy doing that relaxes you and maybe look into meditation, yoga, or breathing exercises.Β  Your body will absolutely thank you for it!Β  And who knows…you might just lose those extra few pounds that won’t go away.

 

If you need help balancing your exercise, your work/home life, or your stress, reach out to me here!Β  I would love to help you!