WHAT TO LOOK FOR WHEN LOOKING FOR A PRACTITIONER

One of the hardest things to do, when you are ready to change your life and focus on your health, is to find the right practitioner for you.

This can be very daunting because you’ve tried so many other things and nothing seems to work. I’m sure you have reached out to your doctor and received little to no support or explaination as to why you may be feeling the way you are. Unfortunately, a lot of times, as long as your blood tests show ‘normal ranges’ the doctors forego digging deeper. This lack of acknowledgement regarding your symptoms can cause even more distress within you, while you only keep getting worse.

So, now what do you do…?

You find a practitioner who…

…who acknowledges your signs and symptoms of burnout, GI distress, anxiety, low mood, hormonal issues, and sleep problems

…who takes the time to do a full intake regarding what you eat, how much stress you feel, when you started to see your body changing, what you’ve tried to do to help yourself, what kind of exercise you engage in, and your mindset around life lately

…who after the first session, gives you a plan of action specifically for what you need, discusses actionable and achievable habits to work on

…who does consistent follow ups to keep you progressing towards improvement and is easily accessible to you when you have questions or need to schedule a session

…who offers functional medicine lab testing for in-depth analysis on your hormones, energy, vitamin deficiencies, toxicity build up, detox functions, and digestive balance, that can give you up to 75 bio markers of explanation

…who helps take the overwhelm away and decreases your stress surrounding your health by listening to you and supporting you every step of the way

THAT FEELING YOU GET WHEN YOU FIND A PRACTITIONER…IS THE GREATEST SENSE OF JOY AND RELIEF!

You can be helped! There is hope that your health can improve ✨

I DIG DEEPER. I ACKNOWLEDGE YOUR SYMPTOMS. I EXPLAIN THE ROOT CAUSE AS TO WHY YOU MAY BE FEELING THE WAY YOU DO. I WON’T LET YOU DOWN. I WILL PUT MY KNOWLEDGE, EXPERIENCE, AND EXPERTISE INTO HELPING YOU HEAL.

Does this sound like someone you have been looking for?

YOU’VE FOUND HER! 🙋🏻‍♀️ now, all you have to do is book a nutrition session right now!

The Right Way To Lose Weight

With every New Year comes the resolution to lose weight and get healthier.

Let me preface this by stating that losing weight and getting healthier are two different goals. Most people associate ‘losing weight’ with unhealthy habits and short term behavior. This is NOT the approach that we are looking to get into.

Getting healthier means we are committing to making conscious decisions regarding choices between instant gratification and the long term impact of our behavior. As a result of this health-conscious effort, weight loss can occur. This IS the approach that we are looking to reinforce.

If we put the effort in to making wise choices to get healthier, and as a result, weight is lost, we want to keep it off, right?!

Here are some tips to help you make healthy decisions that can lead to weight loss:

First, don’t skip meals. Lately, the quick fix trend is intermittent fasting. What the trend doesn’t emphasize is that it can cause more harm than good. If you go for more than 12 hours without eating, most likely you will overeat at your next meal, suffer from low blood sugar, brain fog, and hangry behavior. The long term impact of intermittent fasting may cause hormonal imbalances in your body.

For those who say that intermittent fasting gives them energy, it is most likely related to the body being in a state of “survival mode’ or their cortisol spiking to ‘search for food’. (Please never workout while intermittent fasting!)

People who have chronic digestive issues could also find a new found level of energy while intermittent fasting. This can be due to their body not being under distress of having to break down food or feeling lower levels of inflammation in the gut. This does point to a deeper underlying issue that needs to be addressed. (Look into functional medicine lab testing for this issue— I can help you with that.)

Second, there are no free rides to weight loss. Trendy weight loss drugs, even if they are prescribed by a doctor, (Ozemp…) should not be taken long term, if at all. There can be serious side effects to these drugs that you won’t find out until it’s too late.

The lack of education around food and healthy daily habits is the culprit to the obesity epidemic, so just know that a pill will not save you from that. The lack of nutrient dense foods in your diet most likely caused your weight gain, and the consumption of nutrient dense foods is what will get you to lose that weight. That’s your magic pill!

Third, have a long term plan. Losing 1-2lbs a week is a safe and long lasting way to keep the weight off. Low carb diets, 7 day liquid diets, 10lb drop in 10 day bootcamps, don’t work for the long term, as they are not sustainable. Consistency is key. Behavior that is continually reinforced becomes a habit. Start to slowly introduce new healthy behaviors into your daily routine. Aim for getting dark leafy greens, like spinach or broccoli, into at least 1 meal per day. Then, aim for 2 meals per day. Slowly build up your liking to incorporating more nutrient dense foods into your meals. Slow and steady always wins the race.

Fourth, work on your mindset. A positive association with food and exercise goes a long way. Instead of feeling shameful of your current weight, tell yourself that today is the first day towards building a stronger, you. Showing up for yourself to do a workout or prepping healthy meals for the week, is a form of self respect. You can change your entire life by changing your mindset. Listen to motivational podcasts every morning. Unfollow negative influencers on your social media. Stop engaging with friends who don’t support your goals. Surround yourself with likeminded people who lift you up. (I will be that person for you- that’s what I’m here for).

Here are some extra tips to help you reinforce healthy behaviors that will result in weight loss:

• Eat a balanced diet of animal proteins, green vegetables, unprocessed carbs, and healthy fats, in every meal, to get the vitamins and minerals your body needs to be healthy and satiated.

• Cut out processed carbs and sugar. Throw out foods with enriched flours, artificial sugars, and anything that did not come from a whole food source. Shop the outer areas of the grocery store. Stay away from the inner aiels.

• Exercise. Make exercise a regular part of your daily routine. Find something that you enjoy doing that gets your heart rate up a bit out of your comfort zone and that stimulates your muscles. Exercise should always have you feeling de-stressed and feeling happy. Don’t overexert yourself. A little bit every day is better than a lot in one day.

• Get in a small calorie deficit. In order to lose weight, there needs to be a deficit in calories coming in compared to calories expended. This deficit can be from burning calories through exercise or lower calorie intake from food.

The combination of ALL of these behaviors can lead to a healthy, balanced, lifestyle. If you integrate these changes into your daily routine, you will see that your old, bad behaviors will shift into a healthy life. This will inevitably result in weight loss, improved confidence, balanced energy, and a positive outlook on life!

YOU CAN DO THIS— IT WILL ALL BE WORTH IT!

Our Favorite Side Dish: Rice...Which kind is best?

When creating our weekly dinners a side dish that often shows up is RICE. Rice is a staple in many households and often a go-to because of its low price point and long shelf life.

Lets first acknowledge…

There is nothing wrong with eating rice in our meals as your source of carbs in a balanced diet. I will always encourage you to eat some form of carbs throughout the day for adequate energy intake, especially if you are engaging in a consistent workout routine.

The question that I receive often is…Which kind of rice is best for me?

Let me break it down for you.

WHTE RICE:

White rice is the easiest and most common choice because it is easiest to digest. This is because it is milled and processed more— leaving it as mostly a starch, lowest in nutrients, fiber, vitamins, and minerals. If you have any gut issues or sensitivities, this is the best choice for you. If you are looking to gain weight, this is also the best choice for you.

BROWN RICE:

Brown rice is higher in vitamins, fiber, and minerals than white rice, which helps to control the spike in blood sugar levels. The higher fiber content will require more energy for breakdown during digestion, but it is still a good choice if your digestion is not that strong.

The best way to eat your white rice and brown rice is to let it cool overnight after cooking it, to increase the amount of resistant starch in it, which is beneficial for your gut.

BLACK RICE & RED RICE:

Black rice is very high in antioxidants. It contains protein, fiber, and iron. Red rice is also very high in antioxidants and gets its name from its high iron and zinc content. Both options are great for a post workout refuel and taste amazing with a little sea salt and black pepper added into it.

WILD RICE:

Wild rice is the best option for health. Wild rice is technically a seed, and not a grain. It is less processed and has the most nutrient benefits of all of the rice options. It is the slowest to digest, but may also be the hardest on digestion. It is hearty and filling with an earthy taste.

My best suggestion is to diversify your rice options and try any of these that you have not previously tried. Having a variety of different kinds of rice throughout the week with your dinners is a great way to keep meals exciting and ensure balance in your health.

If you are having any gut issues or food sensitivities and need support in figuring out what foods may be best for your overall health, Book a nutrition session now and get started to a healthier you. you can also email: Neely@SweatSocietyFitness.com