Nutrition

EP75: Creating Accountability In Your Fitness

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I think accountability, the act of being responsible for self, is a practice and depending on where we start and how well we know ourselves, it’s a process.

According to Brene Brown accountability is connected to courage. She explains since accountability opposes blame, we can see how not having accountability can keep us in a victimhood state of mind. One that paralyzes us and keeps us in shame without being able to move forward and find resolution.

I’ve gone through this myself and with many of my clients. Accountability is hard and most of the time we need someone to walk us through it if we’re not sure where to start.

The most uncomfortable part is finding the courage to be honest with yourself about what is or isn’t working. I’ve been in denial about what’s not working more times than I can count. Sometimes it takes a little push from the people who care about me most, but when I can be honest with myself and begin to take steps toward what could work, I find my life shifts into alignment.

When you stop hustling and guessing you can begin to make decisions that are based on your values. When you give yourself space to slow down and to reflect then you’re better able to make decisions from a place of awareness rather than not.

Coming from this place of awareness is incredibly helpful in shaping a foundational plan that’s based on your values (not someone else’s)

You no longer have to guess, self criticize or get frustrated because things aren’t working. Instead you come from a place of knowing what works and what doesn’t so that you can start moving toward your goal.

But you’ll never know this unless you look at what you’re doing first.

You most likely will make mistakes, but it’s a learning process. If we can avoid attaching ourselves to the shame of messing up and instead realize that messing up is part of the process of learning, our experience can be way more impactful.

Moving forward with courage instead of shame and blame is the first step in holding yourself accountable and trusting yourself again.

 
 

Accountability tools for Success

You don’t even have to participate in extreme dieting tactics if you don’t want to. All you have to do is become aware of how much you take in in relation to how much you move. It’s that simple.

Some people are not taking in enough and some are taking in too much without getting enough movement to offset the calorie intake. Some people are eating too much in one sitting and could benefit from splitting the bigger meals up and spreading them out throughout the day.

 

What these tools will help you see:

  • Your macronutrients ratios and discover what works best

  • What vitamins and minerals you’re getting and which ones you may not be getting enough of.

  • Your food patterns - if you’re eating too much in one sitting or not eating enough.

  • If you’re eating low quality foods you’ll quickly discover that you’ll not be satisfied with your normal calorie intake.

 

Tools I Use:

Cronometer - A food logging app. It tracks calorie intake and compares it to how much movement you’re getting each day. This app helps you discover how much you’re taking in comparing to how much you’re expending. Cronometer integrates with Fitbit and offers a paid option of splitting your meals so you can see how much you are eating at each meal. I find this to be incredibly helpful to know.

Fitbit - tracks; hours of sleep, gives you your weekly average weight, daily water intake and movement

Note: If your goal is to lose weight, You want to take your weight everyday first thing in the morning with the same scale. Then take the weekly average. That way you will see a true measure of weight rather than the day to day fluctuation (because you will fluctuate depending on the time of day and where you are in your cycle)

Temp and pulse - Use your temperature and pulse readings to find out how your metabolism is functioning and responding to changes you are making.

Mood - Your mood will always give you an indication of how your physiology is working. It will also tell you if you’re not getting enough energy or if you have tons of energy.


If you want to learn more about how I teach my clients to build a foundation of fitness and nutrition so they can live the life they love in the body they love contact me today for a free 30 minute consultation.

Building Your Food Foundation Course & Coaching

EP69: Build The Body You Love With Kitty Blomfield

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Kitty Blomfield is a director at Nustrength Personal Training based in Brisbane Australia. She also has the Nustrength Youtube Channel with a series of different shows geared toward food prep, nutrition education and inspiring testimonials. She's passionate about empowering people through the right nutrition and strength training.

For many years Kitty struggled with body image and was your typical over-exerciser and under-eater. Her weight would yo-yo, she lacked energy, slept poorly, and suffered from terrible binge eating. It was so bad that she'd train six days a week for up to two and a half hours a day and would eat a low calorie and low carb diet.

In 2014 Kitty was introduced to the work of Doctor Ray Peat, Emma Sgourakis (The Nutrition Coach), Dodie Anderson and Rob Turner. Their research challenged her entire belief system around what constitutes ‘true health and fitness’. Since then, she's never looked back.

Kitty now only trains three days a week and does very little cardio apart from the occasional walk in the sun. She follows a structured and measured training program and eats to fuel her body now as opposed to depriving her body the way she used to.

As a result Kitty is the strongest she's ever been and she's in the best shape of her life but most importantly she feels the best she's ever felt. In 2015 Kitty competed in her first powerlifting competition and broke the GPC record for deadlifting in the under 75kg weight class. In March 2016 she competed at ProRaw8 and won the female deadlift only competition with a deadlift of 207.5kgs at 71.5kgs body weight.

She believes that if you want to be in the best shape of your life you need to love the process. If you focus on getting stronger in the gym, tracking and measuring your training and nutrition and nourish your body with the right food the physique will look after itself.

According to Kitty, there's something extremely empowering about being a strong female, she wants to help you become the healthiest, happiest and strongest version of yourself in and out of the gym.

 
 
 
 
 

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LION'S MANE TURMERIC GOLDEN MILK LATTE

This is full of anti-inflammatory properties from turmeric, along with ginger and of course Lion's Mane which optimized cognitive performance and supports the nervous system! Brain fog, BE GONE!

You'll need:

1 1/12 cups milk or coconut milk

1 packet Lion's Mane Elixir

1/4 tsp turmeric, pinch of fresh or powdered ginger (to taste)

honey

Heat milk on low until warm. 

Add all ingredients to a blender or mug, and froth or mix until thoroughly combined and frothy. 

 
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References Talked About in This Episode

The Nutrition Coach

Popping The Food Bubble

Dodie Anderson

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

Dr. Oluwatumininu (Tumi) Johnson, M.D. is a physician, dancer, and poet. She is board certified in Internal Medicine, a diplomate of the American Board of Integrative Holistic Medicine, and was made an Assistant Clinical Professor of Medicine of NYU in 2011. She has been a yoga practitioner for over 20 years and completed Yoga teacher training with Yogaworks in 2012.

A graduate of the Institute of Integrative Nutrition, Dr. Johnson also has extensive nutrition expertise, with past experience running a weight management clinic in New York City. Tumi also served in West Africa as a Doctors Without Borders field doctor in nutrition clinics there. Her holistic medical practice is focused on helping people identify the underlying causes of their health issues.

She then uses her expertise to offer individualized holistic regimens that support people in achieving and sustaining their most vibrant well-being. Through her plant-based health plans, she has had many patients heal issues ranging from diabetes to hormonal imbalances to persistent weight challenges.

EP55: A Bioenergetic View Of Nutrition With Jay Feldman

Jay Feldman is an independent health researcher.  He graduated with honors from the University of Miami with degrees in Neuroscience and Exercise Physiology.  Jay helps people who struggle with chronic conditions and weight loss get back in control of their health.  

In this Episode we talk about:

-What bioenergetic nutrition means and how you can benefit from looking at nourishment this way for long term health.

-How your emotions and disposition in life is heavily linked to your energy levels and how you're fueling yourself.

- How restrictive dieting (like fasting, keto and low carb) can be beneficial to a point but as the body begins to adapt to a low energy state symptoms will begin to manifest because of nutrient deficiency.

-What you can do to offset a low energy state and get healthy again.

EP53: Consciously Creating & Simplifying Health With Paul Chek

EP53: Consciously Creating & Simplifying Health With Paul Chek

Paul Chek is an internationally-renowned expert in the fields of corrective and high-performance exercise kinesiology.

For over thirty two years, Paul’s unique, holistic approach to treatment and education has changed the lives of countless people worldwide – many of his clients, his students and their clients. By treating the body as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed.

Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the P~P~S Success Mastery Coaching Program.

EP51: Three Tools For Measuring Your Body's Physiology

EP51:  Three Tools For Measuring Your Body's Physiology

n this episode Maja and I talk about why you can't lose weight sustainably until your thyroid is functioning optimally. We explain how the thyroid is your master regulator of your metabolism and how it works in your body to produce energy (C02, heat and water).

We teach you how you can use your own physiological feedback using low tech tools (like body temperature and pulse) to find out how your thyroid is functioning. Explaining how this can be invaluable information over time and how you can use it to help your metabolism work better.

EP46: Why Is Nutrition/Dieting Info So Confusing? | Nutrition Truths Exposed With Kyle Mamounis

EP46:  Why Is Nutrition/Dieting Info So Confusing? | Nutrition Truths Exposed With Kyle Mamounis

Why is there so much conflicting information in the nutrition industry? We discovered it may come down to the source of our information.

Kyle shares with us how research science works in the nutrition science world and how critical thinking isn't being used as much as we think. He also shares with us the origin of school and what it's become today. Finally, we talk about how sugar is the new saturated fat.

EP45: Shift Your Beliefs & Raise Your Metabolism With Kate Deering

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Enter our code and get 10% off your order:  integrateyourself



About Kate:

For over 20 years Kate Deering has been involved in the health and fitness industry helping men and women of all ages achieve optimal health and wellness. Kate’s practice is based on a holistic approach to health and wellness by looking at the entirety of a person’s well-being.  A person’s well-being includes diet, stress, exercise, posture, sleep, digestion, hormones, mind-set and lifestyle.  Kate believes maintaining all of these key components are vital to a person’s overall health and happiness.  Her expertise is based on certifications as a CHEK Exercise Coach, CHEK Holistic Lifestyle Coach 2, Olympic Lifting Coach, Resistive-Stretching Practitioner and Certified Nutritional Consultant.

Within one year, after spending significant time reading, researching and personal experimentation, Kate healed her body and her metabolism.  Along the way, her entire belief system about what constituted “true health” shifted 180 degrees from what she had been practicing during her almost 20 years in this industry.  Good health was a no longer defined by how many hours she could work out, how much will-power she had, or how low her body fat could get. Good health is now defined by a lack of injuries and sickness, great sleep, good digestion, healthy skin and hair, lean muscle and a warm body, overall happiness and emotional well being.


In this episode...

Kate Deering is back on our show for a second time.  We're so honored to have her on to talk about how you can raise your metabolism by changing your beliefs and by focusing on what you really want.  So many times we sabotage ourselves because of beliefs we picked up from diet dogmas, society and our parents. 

Since our brains are programed for weight loss, we can forget about what really matters most when it comes to our quality of life and overall health.  It can be scary for most people to completely change the way they eat so that's why it's crucial to connect with your purpose behind the change and habit so that you're better able to make a longer lasting more sustainable change.  

Kate explains how this all leads back to raising your metabolism ultimately because you're lowering your stress and supporting your body's recovery system.  Kate shares with us the best way to get your mind on track with your body for metabolic success.

Kate Deering is author of "How To Heal Your Metabolism"  Stop blaming aging for your slowing metabolism

Connect with Kate at:

http://www.katedeering.com

https://www.facebook.com/katedeeringfitness/



EP43: What You Didn't Know About Keto With Bryan Thomas

EP43:  What You Didn't Know About Keto With Bryan Thomas

In this episode we talk to Bryan Thomas, a Zhealth practitioner and neurology performance consultant, about what you didn't know about the ketogenic diet.  How the diet originated, the people it's best for and why it may not be right for everyone.

EP41: Health Trends In Context - Cold Plunge & Fish Oils

EP41:  Health Trends In Context - Cold Plunge & Fish Oils

Are most health trends applicable to your life?  How do you go about finding out which trends are right for you or not.  It's really confusing to the average person who just wants to get fit and healthy. 

We must consider where these from where these health trends originate.   Which context they've been taken out of and the implications this has on our health.  Plus, in order to understand if this is something that would work for you, it's crucial to know the origin and environment of which it was taken.

EP40: How To Support Your Immunity - Topic Show

EP40:  How To Support Your Immunity - Topic Show

Your immune system works really well when you're able to provide your body with the right fuel.  In this episode we talk about the your two lines of defense, the innate immunity and adaptive immunity.  How they work together and how you can support your innate immune system by simply using the right nutrition strategies and proper sanitation.

Maja and I talk about skin care and how your skin is your first line of defense when it comes to your immunity.  How you can take care of your skin by not overloading it with heavy toxins and giving it the nourishment it needs to do the job it was designed to do.

EP36: Strategic Vitality with Christa King

EP36:  Strategic Vitality with Christa King

Christa King is the CEO & Founder of Fitlandia. She’s also a recovered dieter. After reaching her highest weight of 192, she hit a wall and was determined to crack her own code for a making a healthier lifestyle change. Leaving a successful, 23-yr career in hospitality behind, she became a certified hypnotherapist, life coach, and nutritional therapist. By putting these pieces together, she saw what was truly missing in the diet and fitness industry: a holistic approach that starts with strengthening the mind. Her signature Mind Zoning® process helps people create new neural pathways in the brain to enable them to make a permanent, lifestyle change.

In this episode my takeaways were...

  • How coping or celebration strategies create neural connections and thought patterns that we go to during certain times of stress.
  • How you make a distinction between good sugars and bad sugars.
  • Getting clear on what you want through Christa's Mindzoning meditations - She explains that getting into a relaxed state helps you better connect with your inner wisdom and subconscious mind.

EP34 - Dairy's Not So Scary - Topic Show

EP34 - Dairy's Not So Scary - Topic Show

Dairy contains a balanced ratio of phosphorus (essential mineral for bone development) and calcium (needed for healthy bones, nerve function, blood clotting, muscle and heart contractions).  This is important because the ratio of phosphorus to calcium in dairy aids in calcium absorption and that's why including dairy in the diet is so important as you get older.  Even more so since we're more susceptible to osteoporosis as we age.  The good news is we can essentially side step this issue if we're absorbing calcium properly which dairy can provide.

EP31: Estrogen Misconceptions With Kyle Mamounis

EP31:  Estrogen Misconceptions With Kyle Mamounis

In this episode we speak with Kyle Mamounis who shares how his own series personal dietary experimentations and how living in the extremes created his passion in the studies of nutrition.

We discuss the history of mainstream misconceptions in estrogen therapy, evolutionary cycle for why we need estrogen, his study in rapid estrogen signaling and how estrogen receptors binding to cells affects cellular dysfunction. 

We talk about the similarities in how endotoxins and estrogen both proliferate the cell by causing a increase of calcium accumulation and excess of bulk water leading to cancer growth and how muscle contraction is a positive sign for a slow metabolism and hypothyroid symptoms.

EP30: Good Fats Bad Fats: Nuts & Seeds - Q&A

EP30:  Good Fats Bad Fats:  Nuts & Seeds - Q&A

In this episode you'll learn about:
- The five things that nuts and seeds have that make them extremely difficult to digest.  What could be causing your migraine headaches and how to create hormonal balance with simple diet tips.  Why the kinds of fats coming from nuts and seeds can be detrimental to your gut health and which fats are essential for your health.  If you can't live without nuts and seeds, the best way to prepare them for better digestion.

EP28: Acai Berry Bowls, Kundalini Yoga & Micro Chakras with Rich Matusow

EP28:  Acai Berry Bowls, Kundalini Yoga & Micro Chakras with Rich Matusow

Richard Matusow is the CE-"OM" of Carioca bowls & Full Lotus PDX, a hub for people who strive for a happy, healthy lifestyle with classic acai bowls and donation based yoga. 

Carioca bowls name was inspired from the time when Richard lived in Rio De Janeiro where he experienced the beach culture and the “Cariocas”, the Brazilian people who embody health, wellness, and vitality and embraced the acai bowls.

EP27: The Bone Broth Episode With Tressa Yellig

EP27:  The Bone Broth Episode With Tressa Yellig

Tressa Yellig is the founder of Salt, Fire, and Time, a retail store/classroom and the co-owner of the Broth Bar, a dedicated bone broth cafe offering positive & delicious experiences of traditional foods, add ons, and other organic food products in Portland, Oregon and throughout the US.   

She specializes in variety of health supporting cooking styles, advocate of nutritional philosophy of traditional fats, sprouted grains, pastured meats, raw dairy, & fermented food. She provides educational classes and loves teaching nostalgic simplicity of whole foods.

Tressa shares with us tips on how to make the most nutrient dense broth as well as how broth plays a major role in our regeneration.

EP21: DANNY RODDY - CARBON DIOXIDE, PRE-MATURE AGING AND HAIR LOSS

EP21:  DANNY RODDY - CARBON DIOXIDE, PRE-MATURE AGING AND HAIR LOSS

Danny Roddy is an independent health researcher focusing on hair loss and how you can avoid it simply by looking at it from a biochemistry perspective and approaching it with the right kind of nutrition.  In this episode, we talk about the relationship between hair loss and carbon dioxide production in both men and women as well as how supplements could be negatively effecting your health and how to support your thyroid with food.

EP20: JOSH & JEANNE RUBIN | COLD SHOWERS & METABOLIC BREATHING

EP20:  JOSH & JEANNE RUBIN | COLD SHOWERS & METABOLIC BREATHING

We talk with Josh and Jeanne Rubin of http://www.eastwesthealing.com about how to avoid energy wasting/depleting by learning how to self regulate your autonomic nervous system. Josh and Jeanne describe how you can use easy metabolic breathing techniques, cold showers and real food nutrition to bring your body back into a state of hormonal balance and avoid issues like sleep apnea and asthma. Josh and Jeanne Rubin of EastWest Healing are redefining what it means to heal in this day and age.

EP10: Resistant Starch & The Glycemic Index

EP10:  Resistant Starch & The Glycemic Index

Is resistant starch healthy? It's a confusing subject because the answer is yes and no. A resistant starch is a food that is resistant to digestion, but you can turn a resistant starch into a more digestible food just by preparing it differently. We talk about this and the glycemic index as well as which sugars are better for you than others.