It's natural to grieve your old lifestyle when making a shift into healthy eating, daily movement and positive thoughts. You're forced to look at old patterns and learn how to let go of old coping mechanisms. In today's show, we've pulled the webinar archives to repost this important info. We look at the Transtheoretical Model of Change as well as the 5 Stages of Grief to explain this process so you're better prepared to cope with emotions.
As a Functional Medicine Practitioner working with my patients to overcome their health challenges and create positive change, I have to be aware of mind set and my expectations regarding their wants and needs.
It is never as simple as “tell me what to do and I’ll do it” or “this is the plan and these will be the outcomes.” Creating health is really about changing lifestyle and that involves transformation of not only the physical, but the mental and spiritual practice that we engage in every day.
If you have had involvement with Psychotherapy or studied psychology in school you may have heard of the following two models. While I have not studied these in depth I have used these to help myself and my patients understand where they are in their desire to change. No matter how much we associate transformation with what we do i.e. exercise, diet, sleep, therapy etc there is no denying that how we feel about the process is more telling of our future success or failure.
First introduced by American Psychiatrist Elisabeth Kubler-Ross in her 1969 book On Death and Dying, the 5 stages of grieving has been useful in navigating people through the grieving process. While these stages are not meant to be a complete list of all possible emotions people will experience, they are helpful when facing a life-altering undertaking such as losing 100 pounds for example.
In the transtheoretical model, change is a process involving progression through various stages. When setting goals that are life changing people forget to take into account the process and commitment that is involved. I feel that checking into these various stages can be helpful in committing to the process.
Kübler-Ross model The 5 stages of griefDenialAngerBargaining Depression Acceptance | Transtheoretical model Progression through a series of stagesPre-contemplationContemplationPreparation Action Maintenance Termination |
While both models are controversial in their validity I feel that both patient and practitioner can use these stages to gauge commitment and track change so as to best reach their goals.
1. Denial & Precontemplation (Not Ready) – The person is trying to shut out the reality or magnitude of his/her situation, and begins to develop a false, preferable reality. People are not intending to take action in the foreseeable future, and can be unaware that their behavior is problematic. Unfortunately, this is where most people sit for too long until their health affects them negatively daily. For example a patient who is insulin resistant but not yet diagnosed as diabetic – “They have pills for that – I’ll be fine.”
2. Anger & Contemplation (Getting Ready) – People are beginning to recognize that their behavior is problematic, and start to look at the pros and cons of their continued actions. They recognize that denial cannot continue and may become bitter, the patient is very difficult to reason with due to misplaced feelings of rage and envy. The patient can be angry with self, or with others, especially those who are close to them. Certain responses of a person undergoing this phase would be: “Why me? It’s not fair! I don’t want to give up my wine.”; “Why do I have to do this? Jane lost weight without having to do any of this!”
3. Preparation & Bargaining (Ready) – Patients intend to take action in the immediate future, and may take small steps toward behavior change. This often involves bargaining where the patient hopes that they can somehow avoid going down the path the practitioner has chartered for them. Seeking to negotiate a compromise is normal and it is important for practitioner and patient to truly examine whether this patient is ready for the next stage. Example: “OK so I’m cutting out sugar but chocolate brownies made with honey are fine! Right?”
4. Depression & Action – I know this sounds like a stalemate but I often see patients acquiring new healthy behaviors only to withdraw. “What if I succeed in kicking my diabetes?” “What if I really do lose 100 lbs?” Their friends can change, along with their habits, their clothes, even their problems. It is natural to feel sadness, regret, fear, and uncertainty when going through this stage. Feeling those emotions shows that the person has begun to accept the situation. Becoming a different person requires an immense amount of courage!
5. Acceptance & Maintenance – Patients have been able to sustain action for a while and are working to prevent relapse. At this stage they have come to terms that they are better off this way and the changes have become the new lifestyle. This typically comes with a sense of peace, a retrospective view of self, and a calm stable mindset. I often hear “I can’t believe how much better I feel. I won’t go back to the way I used to eat!”
6. Termination – Individuals have no temptation to return to their old unhealthy habit as a way of coping. They are happy with the path they chose to follow and are comfortable with themselves and have been accepted by their peers old and new. This is ultimately where a good practitioner would want their patients to reach. While termination sounds final it is here that a doctor and patient build a lasting relationship built on mutual admiration, trust and satisfaction. It is here where the true reward lies.
So, remember no matter where you are in life, and in health, be aware of your motivation, set a course, create some systems, build in rewards, keep checking in with yourself, be kind to those around you and especially to yourself, be brave, live life, and stay strong.
Christa intros JP Sears to the show and jumps right into some nutritional controversy with the American Heart Association’s assertion that coconut oil isn’t healthy. Christa wanted to get JP’s take on the situation since the topic was all over social media.
Here’s what JP had to say:
Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy.
Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP.
JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try.
Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward.
The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control.
Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals.
So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels.
Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL.
Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain.
Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process to healing and moving forward.
JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives.
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Christa welcomes back Dr. Michelle Neil-Sherwood, DO and Dr. Mark Sherwood, ND, or as they like to be called, “Drs. M and M without the sugar” to talk about the science of nutrigenetics. Dr. Michele and Dr. Mark own and operate a wellness-based practice in Tulsa, Oklahoma called Functional Medical Institute. Their practice bridges the medical model with the functional model to teach people how to be completely and totally well. Drs. M & M use all kinds of unique and interesting tools to accomplish their mission and have many patient success stories where existing medical conditions have been reversed or eliminated.
Christa repeats Dr. Michele’s opening statement and says, “So it’s not outside of our realm that we can actually be completely and totally well? I love that.”
The functional medicine approach gets to the root cause by looking at:
Looking at genetics:
We’re born with our genes, but the experiential knowledge those genes have with the interaction of environment is called Epigenetics (the environment’s effect of the genes). For example, two identical twins can grow up and turn out a little different from each other because of the environment’s effect.
Nutrigenetics – the genes effect on the environment
Drs. M & M utilize genetic testing to get the ideal breakdown of macro nutrients for each individual based on their genetic makeup. They formulate a unique nutrition and exercise plan based on those results to optimize body composition for each person. Benefits of testing include:
Dr. Mark gives an example of how two people can have different reactions when consuming caffeine late in the day. One person may not be affected by a late afternoon cup of coffee, while the other person may be awake all night. Why? The person who is not affected at night by the coffee has a faster metabolism, so the caffeine is processed quicker. For the person whose metabolism is impaired, the caffeine is not processed as fast.
To change metabolism:
How does the genetic test work? Get specific information here
Most people think that more exercise is necessary to lose weight but it can create inflammation and can be the wrong type and amount for our unique genetic makeup.
Example: A female patient, in her 40’s, chronic boot-camp person, 15-20 pounds overweight in excess fat, can’t get the fat off, frustrated, going to two boot camp classes daily several times a week, exhausted, and stressed out of her mind!
The patient’s genetic testing revealed that she is of an endurance-based structure. Drs. M & M outlined a new exercise plan including:
Once she incorporated these changes in her fitness routine, she immediately began to see results by allowing her body to adapt to the way it is supposed to be.
Christa shares her similar story of being an athlete all of her life, being 50 pounds overweight while working out six days a week (but eating and drinking “trash”). She functioned in survival mode with no coping mechanisms to handle stress and no boundaries to shut down work, or do any type of self-care. Christa confesses that she is now more aware to her addictive tendencies towards donuts and wine, but it would have been great to have this type of testing information back then – it would have saved time because it was a long journey for her to figure things out.
Taste Bud Genes (Phenylthiourea-Phenylthiocarbamide “PTC”)
The spectrum of taste is determined by our genetics. There is an inherited genetic component that influences how we taste PTC, a single gene that codes for a taste receptor on the tongue. This gene is known as the PTC gene or TAS2R38. People can be classified as “tasters,” “non-tasters,” or somewhere in between.
Tasters
Non-Tasters
Food Addiction
It’s not necessary to live in or to visit Tulsa, OK to get this genetic DNA test from Drs. M & M. You can access the information on their website and order your own sample test kit and mail it back for analysis. You’ll receive a 48-page comprehensive report within 3-4 weeks. Then, Drs. M & M spend 45-60 minutes (via Skype) reviewing it with you. They discuss your areas of vulnerability and set forth an action plan to fix those areas nutrigenomically. The plan is emailed to you as a written implementation synopsis.
Cost
Less than $500 for the entire package
$349 + shipping for kit, testing and analysis, written report
$100 for Skype consultation
“We want people to have this so they can unlock the keys and the mysteries to these problems; how do I lose weight and keep it off, maintain muscle tissue and fight against heart disease and diabetes,” explains Dr. Mark. We provide the tools necessary to answer their own healthcare problems so they can manage their healthcare. Investing in yourself and your health saves money. Drs. M & M point out that their goal is to “take away the ignorance button.” Their patients are fully equipped to make educated adult decisions about their health, exercise and nutrition. They own their own healthcare.
Dr. Michele quotes Aristotle, “Let food be thy medicine, and thy medicine be thy food”.
Eliminate the “standard American diet” foods such as:
Bring your diet back to what we were designed and intended to eat:
Drs. M & M encourage their patients to follow an anti-inflammatory food protocol with no limits (just guardrails) so their taste buds never get out of control and dopamine receptors are not stimulated. People who stay on the path don’t tend to overeat.
Supplementation
Please check out Drs. M & M’s Anti-Inflammatory Diet from their previous last Fitlandia podcast.
Today's sponsor is the Portland Community College Institute for Health Professionals. Learn more about their 100% online program at climb.pcc.edu/nutrition.
We have a special treat this week as Christa King, Fitlandia’s Founder and CEO leads us through a Mind Zoning® session about envisioning a healthy summer.
If you’re new to Fitlandia, Mind Zoning® is similar to a guided meditation where your brain is invited to relax, slow down and get focused, but differs from meditation because it incorporates the idea of creating a new thought pattern. Meditation is about clearing thoughts and creating peace and space in your mind whereas Mind Zoning® takes it a step further to create new neural pathways designed to support your healthy goals.
Summertime can be a trap for a lot of people. It’s the time when healthy patterns of eating and exercise take a back seat to vacations; BBQ’s, parties and fun.
Many people begin the New Year with great energy and hope for a healthy lifestyle. They start losing weight and begin developing healthy habits, but when summer approaches, there’s a mentality of, “Yay, I’m on vacation, I can eat and drink anything I want.” The mindset is to eat and drink while on vacation and then get back on track once back home. The tricky part for those of us with sugar addiction or a reliance on alcohol, is that we may not get back on track and instead this behavior can drive us back to old patterns once our brain realizes how good the sugar or alcohol tastes and feels.
(**Caution** Do not drive or operate machinery while Mind Zoning)
Now we invite the deepest part of your mind to start to think about your trips, adventures and plans, vacations far away, or nearby picnics and BBQ’s, or a family reunion or a birthday – whatever you have outlined for the summer.
As you think of your plans for the summer, call upon that Super Hero in your mind (that part of your brain that can do anything), trusting that if you can think it, you can become it.
Call on your Super Hero now, and when you think of your plans for the summer begin to wonder how would that Super Hero comes into play to help you have the healthiest summer you’ve every had.
Maybe your Super Hero would have you:
Your Super Hero helps you come up with ways to help you incorporate movement in everything you do, like:
And now your Super Hero comes in to help you eat healthy for the entire summer by:
Your Super Hero makes it easy for you to make the healthiest possible choices in everything you do this summer.
Its also a good reminder that if you do choose to have alcohol or processed food or sugar; that you release any guilt or shame with that, knowing that it will not serve you. Instead just realizing that there could be setbacks, there could be consequences, there could be delays, but there is no guilt.
As you engage that Super Hero in you, notice how easy it is to have the healthiest summer you can imagine. You’re able to overcome any obstacle at all. If you’re traveling somewhere that is hot, or live somewhere hot, just notice how easy it is to get up early when it’s still cool out and take advantage of that brisk, fresh morning air. When we do that movement first thing in the morning, we set ourselves up for a successful day.
And now I’m going to invite the subconscious mind to connect with your inner Super Hero and call upon them anytime if you need a boost, reinforcement or a nudge of motivation. Your Super Hero is there for you. You might notice how easy it is to call upon them to strengthen you in those moments when you’re challenged. You can call upon that energy and engage in that energy and keep moving forward to have the healthiest summer yet. When you’re ready, open your eyes, coming back to this present time and space, feeling refreshed and energized.
Fitlandia is genuinely on a mission to end dieting and turn that failure rate of 67% into a success rate of 70% or greater by not only being able to create a healthy lifestyle but to maintaining it by engaging the power of the mind.
Dr. Jerome Craig is back to talk about the falsehood of “everything in moderation.” This idea of moderation is tossed around so much in the diet industry and they both agree that it’s setting us up for failure.
Dr. Craig provides an example of a patient who is a type 2 diabetic, on multiple medications, life not going well and who wants to change but cannot give up his daily chocolate-coated almonds. Dr. Craig appealed to the patient that he needed to get away from the almonds, that they were a sugar addiction and he needed to give them up.
It’s not going to serve you to have only a little of whatever substance you’re addicted to, whether it be alcohol, sugar, refined carbs or potato chips. The substance fires up the pleasure areas in the brain, and releases serotonin and dopamine, so our mood changes, we feel good – and we want more. We consume more, then we crash and feel crappy. We can’t simply have three potato chips or one drink and hope that the addiction stays at bay. That’s why “everything in moderation” truly does not work.
Those NFD focuses on eliminating 5-6 foods for 30 days to to identify which foods are trigger foods for you, as well as get a clean break from them. At the end of the program, participants are guided to reincorporate one food at a time and track their body’s response so they get a clear sense of which foods work for them and which do not.
During the program members are often faced with their friends and family telling them that elimination diets are just a fad and they’ll be fine as long as they use “moderation.” It just doesn’t work like that. Just as you can’t tell an alcoholic to drink in moderation, you can’t say this to a sugar addict either. She supports them in dealing with these external challenges while they make their break.
If you want change you have to take some sort of radical steps to at least get started. The radical changes don’t have to be forever, but moderation is never going to serve you in the beginning. Once you achieve your weight and health goals, you may find that you still have certain foods or substances that are problematic for you.
Christa shares her personal struggle with donuts and wine. These are things that she limits to rare instances, but has learned to pay attention to cravings and to take appropriate action, not the substance, if and when they do occur, ask herself, “What’s going on, what am I doing, or not doing?”
The ideal scenario is that we can have sugar, refined carbs and alcohol “occasionally,” but through your journey you may find that’s just not possible. Start by thinking what each category means and where you might start to identify opportunities to make changes.
If you’re not addicted to a food or substance and it is not a problem for you, then a few times per month is fine. (4 x/month)
A problem food or substance should only be consumed on rare instances. Using food as a reward or a celebration needs be limited to special occasions, but certainly not on a frequent basis. (1 x/month)
Abstain completely from addictive foods or substances. If you’re triggered by a food to the point where you know it isn’t serving your goals, but you can’t control consumption of it and it takes you back to a daily pattern, it’s likely time to release it for a longer period of time (3+ months) or forever.
Become mindful of what foods or substances trigger something in you and takes you away from your goals so that you can be fit for life, and not dieting. The only true possession we have in life is our body so you’ve got to take care of it so it takes care of you.
Use the buttons below to subscribe, rate and review our show. In your comments, let us know what is your “occasional” or “rare,” or “never” foods. If you have additional questions, post them in your review and we’ll answer them on a future show!
Today, Christa welcomes her new fitness buddy, Mehul Parekh. While searching the Oregon Entrepreneur’s Network for connection opportunities with other fitness centers, Mehul came across Fitlandia, and thought, “How can you go wrong with a name like that?!” He connected with Christa and they decided to collaborate on a podcast to talk about how to incorporate your brain into your strength training workout.
Mehul is the owner of Bridgetown Brain and Body in Portland, Oregon. He gave Christa a private training session where they focused on the brain and muscle connection during the workout. She calls the session, “mind blowing” and encourages us to work to reframe how we think of strength training – especially for those of us just getting started.
“What we’re learning more and more now in physical therapy, chiropractic circles and occupational therapy circles is that rehabbing injuries cannot just be a bottom-up approach,” says Mehul.
Traditional physical therapies techniques might include:
These therapies can be good, but changes in the physical body won’t be permanent until we connect the brain to the body. In strength training, you can strengthen the muscle all you want, but there is neurological component that needs to be incorporated. It’s necessary to include the brain to create a new neural pathway so we don’t slip back into old patterns. It is a whole-body experience when we connect the brain and the body in strength training.
The main concern with strength training in most gyms is that people are just given workouts – there is no consideration of long term progression and no planning about how the workout may affect your day.
What we do in the gym is supposed to be a carry-over effect for the rest of the day, it’s not supposed to be the end of it. There is no point to a workout if you can’t move afterwards.
It’s important to understand and be respectful of your body when working out, even when training hard. If you’re trying to break a personal record with a certain lift or squat, then it may be necessary to limit other moves on a specific day or when our bodies are giving indications that today might not be the best day.
Christa incorporates Ayurvedic principles with her workouts, and is a Pitta dosha means that she enjoys a good, hard workout. And even though this is her tendency and it feels good, she stays mindful and respectful of her body’s condition.
Mehul’s e-book, Shattered!, is available for download at his website, and talks about how strength training stalls out, plateaus occur and how to break through them.
The honeymoon period of weight lifting and resistance training is the first six to eight week – this is when strength is rapidly building. There is a neurological reaction caused by a more efficient recruitment of the fibers and the sensory and motor planning systems in the brain are working harder. This levels off after this time period and then it’s time to incorporate more moves which involve a full-range of joint and muscle movements.
Mehul is coming onboard as one of Fitlandia’s expert practitioners. Look for him in future podcasts as he’ll surely be posting all types of great videos and workout advice.
Real people making real like changes and delivering strategies and tips. Jeneen found Fitlandia on Facebook as she was looking a support group that aligned with her beliefs of eating whole food, not a diet club, or anything fad-like. She joined the Fitlandia FB group and connected with Christa. Jeneen now works as a holistic health coach and shares her journey of weight loss and what she has discovered along the way about herself and her relationship with food.
Over 10 years ago, Jeneen and her family moved from the San Francisco Bay area to Boise, ID to start a business. She encountered winter for the first time, the challenges of entrepreneurship and a life that felt out of control. She realized that the one thing she had control over was herself. She weighed 230 pounds, felt embarrassed and ashamed; like she didn’t belong or wasn’t good enough to be with the other moms at her children’s school or at church. It was at that moment she decided that she was done being fat. Jeneen took an honest look at herself and acknowledged that she was obese.
She bought a YMCA membership, made a green smoothie daily, dropped the older kids at school each day and went directly to the gym. She checked her younger ones into daycare and hit the treadmill daily. Jeneen didn’t like the treadmill, but she did like “Law and Order” – and would watch the hour-long show before exiting the machine to get her children from daycare. They would then eat a healthy lunch, vegetable snacks in the afternoon, and a plant-based, protein evening meal with the entire family. She repeated this routine for ten months and dropped 80 pounds. There was no magic – just positive, healthy changes.
Jeneen’s health transformation came when she let go of grains and began emphasizing veggies instead. Christa reminds us to, “Make every plate 50-75% vegetables, whether you are eating paleo, vegan or Whole 30.” And the importance of limiting fruits – it’s not the adage of “eat your fruits and vegetables,” its now, eat your vegetables and occasionally some fruit. The fructose in fruits can easily be stored as fat unless we are moving enough to actually burn the sugar.
For years, Jeneen used her family and being a mom as an excuse not to take care of herself.
“How can I put my kids in daycare?”
“How can I not bake for my kids?”
“How can I not decorate cookies on Valentine’s Day?”
“How can I be so selfish?”
Jeneen’s feelings of not being as good, as pretty, or as organized as the other moms were the beliefs that kept her obese. The weight created a buffer to take herself out of the comparison with other women/moms who she felt she didn’t stack up against.
Jeneen’s mother is obese and growing up she felt a connection with her at a core level. She had fear that her mother wouldn’t love her if she lost weight and changed “tribes.”
Once Jeneen started to experience the increased confidence and freedom of releasing the weight, she could reap all the benefits of a healthy lifestyle; a few of them include:
Christa gives a shout-out to resistance training, which supports the brain on so many levels. The benefit we women get with developing our strength and our muscles is so amazing.
During Jeneen’s weight loss journey, she allowed herself a weekly treat of boneless buffalo wings. After eating healthy all week, she and a girlfriend would meet and share a basket of wings. This helped her to stay on track while enjoying the social connection with her good friend. She also had a weekly date night with her husband and she would choose a salad and protein. These activities were a testimony that she could still enjoy foods she loved, but in the right proportion.
There are general guidelines that create the highest level of success for most people, but then it’s about creating a lifestyle and an eating plan that works for life.
Angry = crave spicy
Stressed = crave salty
Sad = crave sweets
Happy = crave sweets
This discovery helped Jeneen realize that not only did she crave these types of foods at specific instances, but that she is now more mindful of using any type of food to numb emotions.
You can learn more about Jeneen and her work at: http://healmomfirst.blogspot.com/
Today we welcome back Kelli von Heydekampf, Certified Professional Hypnotherapist and one of Fitlandia’s very own expert practitioners. Kelli is here to teach us how to harness the power of our mind to help with our fitness endeavors.
Many of us have a negative cognition when it comes to thinking or talking about the emotions that are linked to our fitness or health goals. Of course, binge eating from emotional stress or snacking out of boredom is certainly not beneficial, but seeing how these behaviors all tie together helps us mentally and physically.
Stay tuned to the end when Kelli walks us through a mind zoning session.
Fostering a new puppy, Kelli has been observing the interactions between her 50-pound puppy and her 8-pound cat. Upon meeting each other for the first time, their physicality didn’t seem to matter but their attitudes and mindset set the tone and it was clear the cat was in charge.
Kelli said she’s also noticed how her foster puppy is learning many “good dog behaviors” from their older dog. The puppy is learning what the rules are and what it takes to be a dog in this new household. By following the older dog, the pup is quickly learning his manners but in return, the older dog is getting reintroduced to the fun of playfulness.
This monitoring and mentoring activity seems to be done naturally by animals and it serves them well. As humans, we can benefit from these similar types of relationships. We might not be familiar with this new fitness lifestyle but with the support of community, we can see what is possible and take joy in it.
Molecules of Emotion by Candace Pert, PhD.
Candace, who has passed on, was a trained scientist and studied quantum physics. In her work, she discovered just how connected our minds and bodies are. Her book relates to the newly discovered field of epigenetics.
People who study epigenetics know that our DNA and genetics play a large part of who are and how our bodies may react to certain things but do not agree that we are pre-diagnosed to anything specific, simply based on our genetic makeup.
The science of epigenetics agrees that every cell has this DNA and genetic information stored in it but the bigger and more important picture is how the receptors of each cell react. These receptors act as receivers of information - they’re constantly scanning our cells and our environment for information to tell it what to turn on and what to turn off. Your genetics might say you are predisposed for certain diseases but taking control of your emotions, environment, what you put in your body and what you tell your brain changes how those cells react.
Goddesses Never Age: The Secret Prescription for Radiance, Vitality and Well-Being by Christiane Northup, M.D.
Kelli says this book encourages:
Kelli says, “Both of these books speak to how important emotions are and how we have complete control over them at any given time.”
Kelli states, “A diagnosis is nothing more than a probability and too often we live in the world of probability instead of possibility.”
“At the end of the day, it’s so simple,” Kelli reminds us, “It’s not always easy but just ask yourself, is this allowing me to feel light?” If yes, then find ways to repeat this optimistic mindset and transfer it into other areas of your life but if not, ask yourself what you can do to move yourself in that positive direction.
Connect to your space within
Maybe a heart space
Your solar plexus
Wherever your space is
Wherever it harbors the space of who you are
Take in fresh relaxing breaths
Let them flow out
Smooth rhythm of your breath
Recognize the rise and fall of your stomach
As your breath moves in and out
Let your awareness expand further than your breath
Feeling of whole breathing
As your entire being were taking that breath in
Exhaling
Every cell collect and inhale
Collectively exhale
Not confining our breath to our airway system
Expand to the whole body
Allow yourself to be breathed
You’re no longer being the source of that breath
Source coming from a place you might not understand
Source that is unlimited
Unlimited in breath
Unlimited in light
Unlimited in love
Message from that source
That you are meant to enjoy your life
Meant to move beyond struggle
Meant to experience love and laughter
Meant to experience health and success, prosperity and abundance
That’s what we are created for
Doesn’t mean we won’t have challenges
Or negative emotions
There is a truth about us
Truth that we are meant to get out of life as much as we possibly can
Always becoming more expanded than we already are
This thought of getting control of our emotions and being able to create what we want is such a powerful experience
We talked about endorphins
They’re funny looking creatures
These are all over your body
There is a supercenter
Beta endorphins
At the base of your neck
You have the capacity to create and send out these endorphins
Like super endorphins
Letting you feel really really good
Tap into what it means to you to feel really really good
There is a relationship already built into your mind of what that means
Foundation is the same
As in what feels really good
Feeling light
Light hearted
Acompasses feeling hopeful, joyful, feeling love, feeling competent
Let yourself recreate that experience
As you create
Know your mind doesn’t differentiate between imagine and real
As you create that experience know those beta endorphins are being sent out
When they’re released something amazing happens
Healing is activated
We’re able to have a different outlook on life
Allowing ourselves to move from negative emotions to feeling good
You can move into this state at any time
When you make the choice to do so
Remember the last time you laughed totally inappropriately
You’re tapping into that laugher which originally caught you off guard
So joyfully, so freely you laughed
It resonates through your whole body and sends a vibration
As you remember this time
Access those feelings that you’re recreating
This is an inside – outside practice
This feels good
And when you give yourself permission
Where you simply feel light
And when you feel complete
Open your eyes
And feel wonderful
This week Christa welcomes Dr. Jerome Craig back to introduce us to the serious subject of food journaling. Even though food journaling is something most of us are resistant to do, they discuss the importance of it and offer some easy fun ways to track our foods. Journaling is necessary to build a starting point and a foundation of what foods work or don’t work for each individual person.
Why Food Journal?
“One thing we all do every single day, and probably devote a lot of time thinking about every single day, is eating. So why not make it easier so you can come up with ideas of what really works for you.”, says Dr. Craig. Food journaling helps us come up with meals that work for us to have better health, which includes improved digestion and more restful sleep.
Whatever health benefits you’re trying to reach or if you’re starting a new food plan, make sure you track your mood, sleep, digestion and energy. When you are making a change and have a goal in mind - food journal!
May 17th
Fitlandia is being sponsored for a “lunch and learn” with Garden Bar Portland. Join us to learn the basics and benefits of a keto diet. Garden Bar is providing free keto-friendly salads to all attendees.
Location: NedSpace is located at 707 SW Washington Street, Portland 97201 (11floor)
Time: 12pm-1pm
May 31
Dr. Craig and Christa are starting a new 7-week Keto 101 online program: Pumping up your Fitness with Fat. This new program includes one-on-one sessions, educational webinars, access to private forums and the Fitlandia Facebook group, and a one-year membership to Fitlandia.
The most common problems are:
April states, “We have the answers to our best life; our healthier most wonderful life – if you want to run, jump, laugh, learn, swim, dance and play you need carbs. To lose weight and optimize energy – we need to eat more!”
The dieting industry is a $64 billion industry that has taught us to care too much about what we look like instead of how our bodies function. By focusing more on how we feel, we can let that be our motivation including the benefit of weight loss.
Christa reminds us that cooking your own food can a beautiful meditative process, a great opportunity to slow down, gain balance and is an act of self love.
April offers tips for healthy easy meals to cook at home, that you can put in the freezer for the week. Check out her website for recipes that are simple and healthy,
Everyone’s individual needs vary but most nutritionists agree that everyone should do food journaling. Here's why:
Keeping a food journals helps us see how our bodies react to certain foods, which is the science of Nutrigenetics; how actual nutrients influence our genes at the molecular level.
April helps to design a balanced, maintenance diet for people who are past the elimination phase of these foods by overcoming their addictive components. This creates a healthier lifestyle which is sustainable; and fuels our bodies sufficiently for exercise.
April works with people who want to:
Fueling for Exercise “recreational exerciser” (more than walkers, but not marathoners)
What is a healthy carb?
Look for foods that give you carbohydrate energy that is slow and sustaining. The goal is to optimize blood sugars and stay away from anything refined.
Refined is when heat is added and it breaks down the substance. For example, steel cut oats are cut in four ways but not modified, whereas “instant” or “quick” means it has been processed down to a level that will impact your blood sugar.
“Stay close to the farm or the field, and as far away from as you can from the factory”, April suggest
Let’s not lump all types of carbs together, healthy carbs are nutritious foods.
Whole fruits are carbs, the fruit sugar/ fructose provides carbohydrate energy. There are bio-active chemicals that haven’t been named yet which exist in whole fruit and vegetables that have amazing functional properties.
Christa offers a favorite quote from her colleague, Dr. Jerome Craig, “Those occasional treats that we have, there is no guilt, only consequences.” She says those consequences may lead to food cravings or increased weight, but we shouldn’t feel bad about it
Within 30 minutes after cardio you need both carbohydrate and protein, usually around 200 calories total with optimal 100 calories from protein and 100 from carbs. It’s necessary to restore the glycogen lost during the workout. The challenge might be to grab a healthy choice like:
Try to resist reaching for the ice cream in the freezer or chips in the pantry as these will decrease your results and lessen the effectiveness of your workouts.
Christa gives us a massive treat with this week’s podcast by welcoming Jessica Ortner to the show! Jessica Ortner is a Stress Reduction and Weight Loss Coach, New York Times’ best-seller and producer of the documentary, “The Tapping Solution.”
To celebrate Jessica’s contribution to our Fitlandia community, Christa is offering a 20% discount for the next round of the No Fools Detox. Go to the Fitlandia Store website, put the No Fools Detox in your cart, and enter the code “Jessica20” at checkout to receive your discount. The next round launches on May 15th with only 12 spots available so make sure to not miss out on this deal as you learn the techniques to help you succeed on your health and fitness journey.
When Jessica was introduced to tapping by her brother, Nick Ortner, she was absolutely blown away by its effectiveness. An “over thinker” since childhood, Jessica describes how she struggled to use positive affirmations and other techniques to shift her brain’s way of thinking. Like many of us, the anxiety and worry that clouded her mind not only affected her brain but she felt it throughout her whole body. Since tapping helps to relieve the physical symptoms associated with anxiety, Jessica found that it worked to quiet her mind but also to calm her body and reduce the corresponding physical stress. She and her brother became proficient in using tapping and eventually filmed a documentary where they brought in experts and followed ten people to chronicle their success using this technique. This video documentary has been widely used by tapping followers to demonstrate how it is done and to teach and inspire others.
Our ancestors needed to have that flight or fight response to stay alive; producing physical strength and increased cortisol. Then we evolved, and although our fears are normal everyday things like our jobs and family life, our bodies continue to react in the same way as our ancestors did – with a physical reaction. Our heart begins to race, we start sweating, our stomach might start to turn and our whole body will be in a stressed state. Although our mind will usually start to rationalize with a positive outlook, it is the body’s natural reaction is to keep us safe, so the physical symptoms remain. “We are wired to have a negative bias to keep us safe”, Jessica explains. We need to train both our body and our mind that it’s safe to relax but first we must get clear on what is causing the stress and access the pressure points at the same time to help us relax.
When we tap on these acupressure points, it calms us physically. Naturally, we do things with our hands when we’re anxious anyways. For example, when we’re tense and press our fingers in between the eyes at the top of the nose or on our temples, we do this to comfort ourselves. Now we’re using these points and stimulating them by tapping and while doing so, we focus on a thought, it sends a calming signal to our brain that tells us it’s okay to relax.
From the age of 14, Jessica struggled with her weight. She was “brainwashed” by believing the only way to lose weight was by diet and exercise. She was caught in an endless cycle of Yo-Yo Dieting and what she calls a “Pattern of Panic”. The panic state would be caused by an unflattering photograph or an upcoming event that would propel her to start another fad diet or exercise program. She would follow a strict set of rules about what to eat and actions to follow but this structure was exhausting and Jessica would always find herself resorting back to her old self-sabotaging and rebellious behavior. She explains, “The panic does make us take action but it is never sustainable. You don’t have to be in a state of panic to make changes like many of us have been taught to believe. It’s when we completely accept ourselves that change becomes sustainable.”
Jessica had an epiphany when she realized that she had achieved success with her tapping education and her books, but this success did not carry over to her struggle with her weight. It was then she realized that she had been using tapping for everything except weight loss.
“When you make weight the excuse to not be happy, sometimes we don’t want to let go of that excuse. Doing new things is still scary, expansion doesn’t have to be so terrifying that you freeze but there’s a level of vulnerability when you do something new. When you hold onto an excuse your whole life there comes a moment when you begin to sabotage yourself because success becomes scarier than failure”.
Jessica concluded that her weight was not the boundary but more importantly it was her self-loathing and condemnation she had about her body image. She shares two important concepts:
Jessica points out its important to know that foods are designed to be addictive so we need not blame ourselves entirely. There’s a physical component of course but we’re sometimes looking for comfort or a familiar connection that makes us think we need to eat or have that daily glass or bottle of wine. Our brains are wired to have a positive outcome – to take care of us now; that is why we sometimes act in ways that bring a negative outcome even when that was not our intention. These acts which we think are going to be enjoyable, often create the opposite result.
Jessica offers a great quote by fellow tapping practitioner, Brad Yates, “Self-sabotage is simply misguided self-love”.
When people understand where they’re at and can be present in that stress, they can use techniques like tapping to free themselves of their negative behaviors. “It’s easy to focus on what’s not working but when we make it fun we can make it last; happiness is an adventure”, Jessica exclaims. We must intentionally reverse our brain’s natural reactions to make positive, sustainable changes.
Christa recommends an awesome book on this subject, Presence-Process-Healing-Journey-Awareness, by Michael Brown.
Jessica leads us in a tapping demonstration (view the video for a visual instruction).
Side of the hand (doesn’t matter what side of hand)
Eyebrow (right on the bone on the inside where the hair begins)
Side of the eye (on bone)
Under eye (follow bone underneath eye)
Underneath nose
Underneath lip (at crease between lip and chin)
U-shaped bone on collar bone (tapping with whole hand on your chest also stimulates that point)
Underneath the arm (hand with underneath the armpit, at bra strap for ladies)
Top of the head
Begin with the side of the hand and make an affirmation statement like:
Continue to give a voice to the craving.
Eyebrow – This craving for this wine.
Side of the eye – This craving in my chest.
Underneath the eye – This intense desire for wine.
Nose – I really want it right now.
Chin – I’m craving this wine.
Collar bone – My whole body wants this wine.
Underneath the arm – This intense craving is so strong.
Head – I’m fighting this craving I feel like I am losing, I really want this wine. It’s been a long day and I really want this wine.
Side of hand – It’s been a long day.
Eyebrow – I have a lot to think about and have a lot on my plate right now.
Side of the eye – I give myself permission to relax.
Nose – With or without the wine.
Chin – I give myself permission to relax.
Collar bone- Even though it’s been a long day.
Head – I give Permission to relax now and to take a break.
Take a deep breath in and while tuning in to your solar plexus notice has this craving shifted and do you feel still the same tension? Most often, the craving is reduced or lifted completely!
When you’re in a relaxed, focused state, that’s when you can access all the wisdom you already possess. Through tapping you can access that connection you have with foods or alcohol which many of us are usually just not aware of those patterns. From where you are you can’t see it, but when you’re relaxed and not in a panic state you’ll recognize and understand what drives your cravings and learn how to not allow them to control your behavior.
What an informative and exciting interview! Be sure to check out Jessica’s website (including guided tapping meditations for morning and night) her book, Tapping-Solution-Weight-Loss-Confidence and also her Adventures in Happiness podcast on iTunes.
We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.
Today we are excited to have Christa’s colleague and certified hypnotherapist, Anya Drapkin here to teach us how to tap into our childhood through Mind Zoning® to understand why we make certain food-related choices in adulthood. Stay tuned to the end, when Anya leads us through a ten-minute Mind Zoning® session!
As with any Mind Zoning® session make sure you’re taking a break from distractions, outside of your car, and have a space to “zone out” and let your mind unwind.
During Anya’s educational training, she discovered how crucial the first seven years of life is for us when it comes to how we behave later in life. This time period serves as a template for how we relate to our environment, nature, our homes and even our food choices. This imprint period has been shown to directly shape our patterns, but is also the root which determines how our habits are formed. These engrained behaviors are unlikely to change unless we tap into them.
Our culture places a big importance on food and although we don’t want to shame the treats used in celebrations, such as birthday cake, we do need to be mindful of how these celebratory foods make us feel. From an early age, we are taught to associate food with comfort and happy times, and this relationship typically continues into adulthood. We “self-soothe” with food.
Anya points out that a child’s first interaction with their mother is being brought to the breast to be fed. The child feels loved, reassured, and the sweetness of the milk fills the brain with pleasure and there is a bond that forms over this encounter. This intimate moment is a core time that shows that love flows from mother to baby. This first nourishment soothes the brain for years and emotionally attaches the child to the food and the human it comes from.
As we grow, we don’t always get the same emotional support from humans that we can find from food. We may find ourselves using food, sugar or alcohols as a way to soothe and comfort ourselves – so this becomes a critical point where we need to analyze these patterns and behaviors we’ve brought into our adult lives.
These substances in particular are to blame since they “fire up” the reward center in our brains. If you’ve ever tried to give up all or one of these things for a period of time, you’ve surely realized the emotional and physiological connection associated with these substances.
It makes better sense when we look back to the caveman stages of humanity (primarily what the paleo diet is based from) our brain is wired to keep us safe. When we eat sugar, it fires up our brain’s reward center and suddenly we feel happy and safe. In today’s times, it’s important for us to realize that our brain is simply trying to fix itself. We consume these foods because we are hardwired to do so. This realization may help to release the guilt we associate with consuming these substances that we know are not good for us. Although the brain is trying to recover that feeling of safety and comfort, it is actually creating havoc in our bodies. It’s important for us to create new patterns as a brain safety mechanism. Getting off the reliance of sugar, carbs and alcohol gives our bodies the freedom to create new neural pathways.
Anya states that most people struggle with changing lifelong behaviors towards food and alcohol simply because of the ritual they’ve created around it. Patterns are built through repetition. We associate a lot of our eating habits with situations with emotional components and that we want to cherish and repeat. Many of these patterns ‘make us feel good’ and many times we use these habits to help us feel good in a pinch. We not only need to learn how to break the ritual but also the brain connection we have with it. Anya encourages, “We have to create a different, healthier way to get our means."
Anya focuses on:
Anya asks her clients to envision and use imagery to tune in at this time, the conscious mind will go to what is most relevant. She says, “The power is about what the client’s subconscious needs to complete and it will soothe what the deeper being wants to receive." Anya goes on to tell us, “The mind zoning space will bring you what’s missing and what the solution will be for you, outside of food. Sometimes it’s community or support and to engage in the people who want to support and love you.”
Find a safe space that you can relax and take a couple deep breaths
Know that you have all the talents and skills to get relaxed
Tune out visual stimulus and wiggle into a comfortable position
Feel the solid support beneath you
Begin to get in touch with your breath
Paying attention to your breath and the words
Notice any tight spots you’re holding tension
Feel the deep breaths in the bottom of your lungs
Feel the power of your muscles as you consciously inhale
On the exhale surrender into gravity
Trust the solid support beneath you
Keep deepening your breath
Tune into yourself
You’re the most interesting entity in this moment
Tune attention inward so you can fully benefit from your focus
Accept your focus
Let that be a possibility
Have unconditional acceptance and focus
You deserve it
You can take up space
Begin to move attention
Open your inner eye to a place where you can imagine things
You’re at the top of the staircase moving down
You see a big beautiful tree
So big it has a doorway
Walk around the tree
Walk up to the door
Behind the door is your childhood
A place where you were safe and felt good
Put your hands in the doorway and step through
Step into a place where you were much younger and smaller
Go into that place
How do you feel?
Notice the quality of the air
Notice who’s there
Where you are
That you’re okay
That you’re still in your imagination
Notice that this childhood mind is still in you
Notice what does this child want
Do you want to play?
Explore?
A hug?
Look at your childhood self and ask a question
“What do you want the most right now?”
“What are feeling right now?”
“What do you need?”
Anya asks us to think about, what would you tell your childhood self that would comfort them and give them an opportunity to grow and soothe their inner worries during that moment? These answers are the very things that we carry with us into adulthood.
For more information about Anya and her practices check out her website My Oasis for Healing.
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Dr. Michele Sherwood began working in functional medicine after she began noticing that she addressed her patients more by their specific medications or diseases, instead of by their names. She had earned a naturopath degree before medical school and was now realizing she was simply prescribing maintenance medicines to her patients; a type of “band aid”. She discovered a dramatic improvement in her patients and in her practice when she began to look at the root cause and their life as a whole; including nutrition, activity level, hormonal balances, stress, and sleep patterns which can feed into sickness and disease.
Mark and Michele, besides being married, also have a wellness-based medical practice. They work with genetics, excessive fat reduction, medication reduction and improvement of muscle tissue and texture. Simply put, they’re working to eliminate self-imposed choice driven sickness and diseases from the planet.
By helping to get the focus off obsessing over weight and transitioning to eating whole foods and being healthier overall, Mark and Michele are hoping to work themselves out of jobs.
Mark states, “Anytime we talk about a program where weight loss is included, it’s important to remember, you cannot lose muscle tissue.” Muscle tissue is the way we move our bodies, without it, we’re dying. When we focus on maintaining muscle, we lose fat and overall body composition and our longevity improves.
When focusing on overall body composition it’s a good ratio for 10%-20% body fat for men and 18%-28% for woman. When this is normalized, physical health and emotional health improves.
In their practice, they use an analysis called Bioimpedance for examining body composition. This is different than BMI (Body Mass Index) that measures below, in the middle or above a certain range for body composition but doesn’t actually measure the actual body mass. Conversely, Bioimpedance evaluates lean body mass; how much is withheld, fat inflammatory mass, intracellular and outer cellular water and basal metabolic rate. This is a more accurate measure of cellular health.
This is used as a base line evaluation of a body’s composition and how many calories are necessary to be properly fueled. Mark and Michele use this to study and develop individual plans for their patients. They’re also working on point specific genetics dealing with metabolic health and sports components. Stay tuned for a future podcast where we’ll dive into this information on what chronic inflammation can do this to our bodies and techniques like these that can be used to target solutions.
Inflammation, when acute, is how we heal. When it becomes chronic is when it becomes problematic and is the first signs of sickness or disease.
Roughly 80% of the inflammation in our bodies is coming in through our mouths.
When we eat foods that inflame our system, they’re disguised as macronutrients when in reality, they’re simply just macro calories. If we have an efficient, healthy body when we eat foods with good macro nutrient quality, we can get the micro nutrients out of these foods. If not, our bodies start to get inflamed and break them down one organ at a time which can result in hormone imbalances, weight gain, back pain, digestion issues, brain fog, etc.
A good pneumonic for these foods is, S.A.D. which stands for the Standard American Diet.
This includes:
Anything that grows in the land, aside from certain food allergies, is going to be much easier for the body to identity and digest. Including more of these types of foods will start to improve your health and mood in as little time as a week!
It’s helpful to stay connected and you’ll be three times more successful with support and accountability partners. Here at Fitlandia we have an amazing group of people who will help you every step of the way.
Mark states, “Don’t dabble in your health, it’s not a part time job but a full-time life.”
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This week we bring back regular guest, Dr. Jerome Craig, to teach us all about living a gluten free lifestyle. As you may know, Dr. Craig is the voice, vision and wisdom behind many of our Fitlandia webinars.
Today we’re talking about being gluten free and asking if it is just another diet fad or truly beneficial for our health. If you’ve listened to previous Fitlandia podcasts you know we’re passionate about bringing credible, science-backed information to our listeners - no more fads, no more diets, no more quick fixes. So, this gluten free thing is a hot topic right now, and was initially thought to be healthy. But now there’s a backlash about the research, or lack thereof about the health benefits of eating gluten free.
He tells us that it’s become a very popular way of eating. The statistics show that 20 million Americans are eating gluten free and a third of those people are trying to avoid gluten. It’s very much front and center in today’s culture.
So, is it a fad? Yes, no and maybe. It is a necessity for everyone? Yes, no and maybe. Dr. Craig states, it’s important to look at the science.
It’s hard to say, one way or another, exactly what being gluten free or not will do for your body but a diet concentrated mostly on any grain isn’t going to be the most nutritious. The best thing about grains is how much fiber they provide. Fiber is good for us, helping to maintain blood glucose levels but also creates digestive distress for many people and that’s when the gluten argument gets a little foggy.
Typically, we know of gluten as the protein found in wheat, barley and rye. Gluten is made up of two molecules that are added together; a larger, polymeric glutenin and a smaller protein, gliadin. When combined, they create a lot of stickiness. As wheat is ground and kneaded into dough, it becomes very elastic which is popular in bread making. The air molecules within the dough are trapped, making the bread strong and fluffy.
This is where the science and the argument come in - the gluten free market place is a huge industry now. Dr. Craig tells us, “The gluten free market has more than doubled in sales between 2011 and 2016 and today is a $15 billion market.”
Although thriving, these products are not necessarily better for you, just because they are gluten free. Most of these baked goods are corn or rice based and don’t provide us more nutrition.
Gluten Free Society posts a variety of glutens. Their argument is with 400 glutens occurring in nature; only 40 of those exist in the human food supply. Most seeds are made with components that are meant to be protected and not digested. These seeds are grown so animals eat and spread them to reassure regrowth of the plants. For optimal health and digestion, it is recommended to not only watch wheat glutens, but all grains because every grain has gluten in it.
That’s right; gluten is not just in wheat, rye and barley but also rice, corn and millet which are used in gluten free foods. These all have a group of plant storage proteins, called prolamins, which for most of us are not easily digestible. If we look back at traditional ways of making breads, they used to ferment it. These grains required time to absorb water and the fermentation process gave the bread the gluten-like texture we know and love.
Today, however, commercial bakeries use a gluten concentrate in creating doughs. This modern way of milling flour strips the nutrients, leaving the starch and then the concentrate is added to make the bread fluffy again. This is why eating “gluten” causes intestinal distress for so many people because our immune systems and guts are reacting to it. Additives such as coloring, sweeteners, shortening and bleaching agents are added to commercial bread products and are not usually labeled because they’re not technically food ingredients. No wonder our bodies are inflamed!
One of our big issues with gluten today is with studies of Celiac; a serious genetic autoimmune disorder. Celiac provokes problems with the immune system if gluten is consumed. Most celiacs have to follow a strict gluten free diet. Even non-celiac people may have sensitivity to wheat/ gluten because many ingredients in wheat can be problematic. The best way to feel better is to avoid eating these types of foods for a period of time, and there are certain probiotics that may help people digest gluten.
Dr. Craig points out, “If you eliminate all grains from your diet, you’re going to change your body’s microbiology. This colony changes when you change what you eat, and when a certain food is eliminated and then brought back into the diet later – there is likely to be difficulties with digestion.”
Studies do show people who suffer with gut inflammation, leaky gut or IBS greatly benefit from a grain free diet. Eliminating grains not only helps us cut out wheat glutens but we naturally incorporate more fruits and vegetables into our diet instead of processed foods. This gives us greater health benefits by increasing our nutrients and helping to manage blood sugar levels.
It’s not about replacing the gluten with other non-gluten baked goods but transitioning into more of a “paleo style” way of eating by removing all flours and adding in more root vegetables and nutrient dense foods. We need to listen to our bodies. When we slow down and pay attention to how our body feels, we can use that as a guide for dietary choices. The easiest way to see what might be causing you inflammation is to take a break from it, see how great your body feels, and introduce it back slowly later if you choose.
Grains for example:
• Look up fermentable ways to make your own bread so you know exactly what you’re adding in to it
• Start with consuming small amounts and see if you feel any gastrointestinal distress
• Probiotics which help with digestion – some in the bacillus or lactobacillus family or any lactate fermenting will help break down these foods.
With so many people suffering from gut inflammation and borderline immune dysfunction, its no wonder that being gluten free has become so popular and is seen as a trending fad.
People who experience food disorders or GI distress tend to benefit from a low FODMAP diet. A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of food compounds called FODMAPs.
The acronym, as described by co-creator Sue Shepard, stands for:
• Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
• Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain
• Disaccharides – “di” means two. This is a double sugar molecule
• Monosaccharides – “mono” means single. This is a single sugar molecule
• And Polyols – these are sugar alcohols (however, they don’t lead to intoxication!)
This way of eating is primarily beneficial for people with GI problems because any fructans, the fructose molecule found in wheat are removed as well as plant fibers which lead to bacterial overgrowth in the gut.
Leaky gut can also be caused by a gluten dense diet resulting in a buildup of antibodies to the hormone, Zonulin. This hormone, which acts like a border control in the gut, opens up gap junctions allowing large particles to pass through. However, gluten stimulates the release of Zonulin which can promote leaky gut.
Protein molecules that define a grain may be mistaken by our immune system to look like the digestive tract called molecular mimicry. Hyperpermeability, or the increase of permeability (leaky gut), is at the heart of immune dysfunction. Protein leaks out of the digestive tract directly into the blood stream which creates a negative response in our bodies. This can be caused by food particles or toxins that make it across the bacteria that lines the gut. Our bodies become hyper-vigilant and when the immune system dials in with an unrecognizable substance in the system, our bodies can start attacking its own cells. To help with this, we want to broaden the spectrum of probiotic foods in our diet, since we tend to miss out on nutrients if we eliminate food groups for long periods of time.
For people who are trying to reintroduce foods back to their diets, Dr. Craig suggests starting with fermented foods which are easier to digest. A small amount of toxins help to keep our immune system alert and makes it easier to adjust after detoxification.
As you start reintroducing foods look for:
• Family history (especially celiac) to try and avoid gluten and grains
• Gut inflammation (heart burn, IBS) correlations with food allergies
• Intestinal permeability (many food sensitives) you will start to react to more foods
• Skin issues (eczema, psoriasis, discoloring, bruising)
• Digestion (gas, bloating, diarrhea, constipation, heartburn)
• Brain function (brain fog, hard time concentrating, fatigue after meals which are all associated with immune function and a difficulty regulating blood sugar and insulin levels.
• Anxiety / Depression – inflammatory process which grains tend to feed into this response
For more on how grains affect our neurological health, check out Grain Brain by David Perlmutter.
If you’ve experienced any of the symptoms we’ve talked about or are curious about eating grain or gluten free, it’s worthwhile to try it for your body. Our food controls every function of our bodies; our mood, energy and our digestion.
When you look out for your gut, your gut will look out for you!
• Focus on understanding how your body feels – food journaling is beneficial
• Use framework of how you’re doing with eliminating or reintroducing foods (Christa uses a scale 1-5)
• Look at avoiding pesticides and glyphosates in commercial foods which damage the gut microbiome
• Be confident in your journey in finding what best works for your body
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Long-time (30 years!) friend of Christa, Gina Robert and her husband Kris, join the Fitlandia Podcast to talk about their incredible lifestyle overhaul. They'll share how they managed to make amazing healthy changes in spite of both of them having full-time jobs and 4 children, 2 of them under 10! This episode is filled with laughs as they all speak openly about what it takes to make a permanent lifestyle change.
The show opens with Christa cracking up as Gina says, "She looks just like she did in high school, except without the bangs." After the ladies recall they've known each other for over 30 years, first meeting in high school, they settle in to talk more about their collective fitness journeys. Through the power of Facebook, they've been able to watch each other's transformation over time.
Kris shares his story of growing up in sports and how he started to lose his healthy fitness habits in college to focus on his studies. He also notes the typical college lifestyle of not-so-healthy food in the cafeteria and drinking. As a teacher he found he was stress eating too. He would make attempts over the years with Weight Watchers and/or brief stints at the gym.
Gina then brought to his attention a challenge at Fit Body Bootcamp where they both signed up! Feeling a bit skeptical at first, Kris then became hooked through their challenges where he's now
Gina was personally motivated after her daughter turned 2 and after having a c-section, she wanted to get her body, especially her stomach feeling fit and doctors told her to reactivate these muscles. Well that inspired her to look at her total body the same way - that it was time to reactivate ALL of her muscles to get fit.
Previously, they would let their healthy food spoil so now they are saving money by making time to cook and using the healthy food they buy. Gina's gotten very creative using spices and veggies to change up using base proteins like chicken - and even her kids are gobbling it up!
Sunday is their big prep day together and they'll take the time to get all of their veggies prep. When they do need to eat out, they just make healthy choices.
Christa, Kris and Gina commiserate on the negative attitudes they hear from others on how hard it is to give up X or they don't have enough time for X. It's just a matter of changing habits. Christa then talks about the power of Mind Zoning® to change the neural pathways in the brain.
Together they all discuss how unhealthy foods are a part of our culture and how to integrate the occasional treat. They are sticking with their new diet because they finally know what it feels like to feel normal and how that outweighs that brief moment of indulgence with cake. Kris wraps up with his favorite tip to have your favorites on hand. Try new things, yes, but when you're really busy, have your go-to meal available. Final thoughts from them all - have positive thoughts! Get the Mind Zoning® app free here.
Today we welcome Emotional Freedom Technique (EFT) Therapist Jen Richards, founder of Matrix Rejeneration, who is here to tell us about Emotional Freedom Technique, also known as EFT Tapping. EFT Tapping, or “tapping” is an effective self-help technique which combines cognitive and exposure therapy with acupressure in the form of fingertip tapping on 12 specific meridian points. At the end of the podcast, Jen outlines the steps for us to follow to practice tapping so we can benefit from this quick and simple technique.
From her earliest days, Jen suffered with her body image, and by age 17, she had developed anorexia which eventually transformed to bulimia. For next 15-20 years, she lived in limbo not knowing how to eat or nurture her body in a healthy way. She battled depression and her thoughts often felt chaotic when it came to eating. Jen eventually tried tapping and saw immediate results. She says, “I understood why I had developed patterns with eating and the unhealthy relationship I had with food.” This practice can release us from past emotional traumas, stress, or pain and replace those emotions with a state of well-being, giving us back a life of love and healing.
With the success Jen had experienced herself, she knew she could help others by becoming an EFT practitioner and coach, especially to women suffering with body issues. “Once we heal ourselves, we then can inform and inspire others,” she exclaims. Jen has witnessed many triumphs using this technique, and her mission is to empower women so they can step up and step forward into the person they’ve always wanted to be.
What happens with stress?
Our bodies are designed to survive and evolve, we are naturally programed to look out for dangers that would interfere with that process. When we encounter things we’re afraid of, or a certain stress, our body goes into a fight or flight mode. We simply can’t digest food properly in this stressful state because our energy is being used for the body to be in survival mode.
Our autonomic nervous system unconsciously reacts and regulates bodily functions such as heart rate, digestion, respiratory rate and other reactionary responses. The amygdala part of our brain, which recalls memory, decision-making and emotional reaction warns us of danger. This causes our body to release an overload of hormones like insulin and cortisol, which are not only fat-storing hormones, but also play factors in weakening our gut bacteria, causing food intolerances and digestion issues. Our thyroid stops functioning properly and even the mitochondria in our cells are diminished, limiting the effectiveness of the metabolic systems we need to burn and digest foods correctly.
These negative thoughts we have about food, ourselves or our actions, set off these hormonal responses and with 37.2 trillion cells in our body, we send those cells into action.
“When we get afraid, it neurologically transforms us.”
In the 1980’s, clinical psychologist, Dr. Roger Callahan, was working with a woman with an incredible fear of water. This woman’s fear was so great that she was unable to even bathe her children. Without finding success in any current remedies, he read about a similar technique used in ancient Chinese medicine. Pressure was applied (by touch or with needles) to the meridian points that flow through the body. These channels are like energy highways through our systems, commonly referred to as “Chi”.
He discovered when we have a sick feeling in our stomach there’s a meridian point that corresponds with the stomach just under the eye. Dr. Callahan started to have his patient tap on her eye and as she focused on the feeling, eventually the feeling started to leave her stomach and she overcame her phobia. To this day, she is still not afraid. This is when Thought Field Therapy, or TFT, was born.
Dr. Callahan worked along Gary Craig who developed EFT, expanding the practice of tapping. The fundamental difference with TFT being, silently thinking about the problem whereas with EFT, the statement is verbalized.
Karate chop - side of hand
Eyes - between the eyebrows
Side of the eye
Below the eye
Below the nose
Chin between your lip and chin
Below your collarbone(s)
Under the arm (lady’s bra strap)
Crown – top of head
Work from top to bottom and don’t worry about getting it right, even if it’s not perfect, you’re doing some healing in an energetic way!
Besides the physical tapping motion, we incorporate the cognitive piece by developing a mantra statement. This type of exposure therapy gets us talking about our emotions and keeps our energy flowing so we can begin to release them.
Start with how you are feeling, “Even though…”
When acknowledge a craving, for example, start with how strongly you’re feeling it, where you feel it in your body and associate the feeling with a shape and a color.
“Even though I have this craving for _____, this _8/10 craving for _____, and it’s all in my ______, this big _____ _____, I deeply and completely love and accept myself.”
For example, Christa has a lot of stresses in her life, a busy job, home life, finances, etc. She feels the stress in her stomach, and she visualizes it as a big red blob. She ranks the level of her craving as 8/10. When she feels this type of stress, she tends to crave a glass of wine.
Christa’s mantra statement would be something like:
“Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.”
Use your mantra as the set up statement, and begin with the side of the hand – the karate chop.
(Repeat 2-3 times)
“Even though I have this craving for wine, 8/10 level craving for wine and it’s all in my stomach, this big red blob, I deeply and completely love and accept myself.”
Then, starting at the top of the head and moving through each pressure point, verbalize the “feelings” part of your mantra statement. (Repeat 2-3 times per point)
“This craving, this craving in my stomach, this craving this big blob, this red blob in my stomach, I so want a glass of wine, so want this glass of wine, this craving of wine, this 8/10 craving, I feel it all in my stomach, this craving for wine, this 8/10 craving, I feel it in my stomach, this craving, this big red blob, this craving for wine, this craving.”
Breathe a big deep breath in, let it out and check back in with yourself to see if the craving level has lessened or changed.
Focus on the detail of the feelings at each of the points to release the intensity of the craving.
Tapping helps us discover why we’re really craving something, and to recognize the corresponding emotional reason(s) behind the craving. This is a great tool to use in the moment to decrease our stress level. It gives us access to the frontal lobe of our brains so we can start thinking more logically.
Try to journal while you tap to write down any awareness’s and follow the journey of releasing yourself of your connections you have with food. When we write the issue down, we bring it to life and can see how it may have been restricting us. We can give these thoughts love and not continue to let them control us. “Write it down, and give them the light and the love they actually deserve so you can invite the lesson back to you so you can work through it and grow,” Jen comments.
Your brain is trying to serve a positive function when you crave sugars, alcohol and/or refined carbs. It knows it makes us happy but applying tapping instead will remove that guilt, frustration and shame that follows from performing those behaviors. Now you can create a new pattern that follows and serves your greater good.
“When we shift the brain to gratitude we shift the energy so we shift our biology,” Jen explains.
It all comes down to our thoughts; our thoughts create the blueprint of our reality. The amazing thing to note here is that we have the power to reprogram our DNA by changing the energy flow within our cells.
Jen highly recommends this book, The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce Lipton.
This week we are in the Fitlandia Kitchen with Lizz Hampton, CEO of GOODNUSS, a ground breaking milk-innovation company. Today, Lizz is going to show us step-by-step how to make our own nut milk. (Watch here).
The commercial nut milk we buy in stores is typically watered down and pumped with fillers. Instead of getting the nutrients that are naturally derived, synthetic vitamins and preservatives are added by the nut milk manufacturers. While these additives help keep the price down, it is at the higher cost of a product with little to no nutritional value. The only way to guarantee we’re getting all the nutrients out of nut milk is to cold press it ourselves.
In stores, many nut milks have carrageenan, which has been linked to ulcerative colitis and connective tissue disorders. Carrageenan is derived from seaweed and has no taste, smell or nutritional value and is added to many nut milks, yogurts, juices, puddings and salad dressings. Many of the vitamins being added to these nut milks are fortified the same way as cow’s milk to mimic taste.
Homemade nut milk is fresh and can be customized to our individual taste but it also helps us be completely sustainable. We can use the leftover pulp for baking, desserts or even a homemade face scrub.
Here are the ingredients needed for basic nut milk:
1 cup of almonds makes 24-32 ounces of nut milk. For skimmer milk add about 4 cups of water.
Next, we’re going to take our nut milk bag, a nylon mesh bag and strain the milk over a bowl.
The milk will have an orange tint, don’t worry it’s just the goji berries.
And we’re done!
These mesh bags can be found in most grocery stores or from the DIY Kit on the GOODNUSS website. Lizz also recommends Earthwise nut milk bags which range around $10 on Amazon.
Keep a look out for more products coming soon from GOODNUSS, including a device that allows you to strain into a cup for a single serving size. Their “Nut Buster” is a manual cold press device that you pour the pulp into and twist to enjoy immediately or to store for later. Both of these products are sure to be a hit for busy health nuts on the go.
Learn more about milking your nuts and all the innovative products available.
Milking your own nuts is a smarter way to drink milk and is completely Paleo, Vegan, Whole30, gluten free and dairy free. Christa says, “The flavor is like nothing I’ve ever had!”
Explore more on our site at fitlandiafitness.com
This week Christa meets with Certified Health and Nutrition Coach, Monica Metz, to discuss how to get more vegetables onto your plate while making them taste great. They’ll be providing some helpful tips and tricks about how to prep your produce and make healthy eating easy for anyone.
As most people would attest to, a plate full of steamed broccoli doesn’t quite get the mouth watering and doesn't seem to satisfy most. No different than the rest of us, Monica was an occasional salad eater and wasn’t thrilled by filling up her plate with mostly vegetables. After years of struggling with migraines, high cholesterol and a pre-diabetes scare, she started to look into ways to make a change for her and her son.
Monica became curious and starting looking through blogs online. This is when she became mesmerized by raw foods. Not only are raw foods extremely appealing to look at (color is key), but she was also able to follow how others were incorporating these foods in their everyday lifestyles.
Like most of the bloggers Monica followed, she then turned her passion into getting her certification online from the institute for Integrated Nutrition based in New York. Now, she primarily helps people online through group teachings and calls to actions through different health plans and detoxes. She has created a platform that helps teach the lifestyle for healthy choices and positive changes. With daily accountability calls and a system built as more of a “healthy food retreat” than a diet plan, Monica guides you to a lifetime of happiness in a much happier body.
Most of us know we need to eat more veggies, but with busy schedules and processed foods so accessible, what’s an easy way to get more of these greens in?
It’s important to start with asking yourself how many vegetables are you eating currently?
We’ve all sworn for a period time, we’re only going to eat salads and veggies, to only find ourselves pulling up at a drive through or being unhappy and hungry by the end of the day. We don’t want to create an emotional resistance against these foods by simply adding in more vegetables than we are currently consuming. Eventually, we can get to that ideal 50-75% of your plate being vegetables but that takes time. If we make an effort to add in a little more plant based foods every day these small wins will start creating healthier lifestyles.
Don’t worry we’re not getting to the part where we tell you to only eat kale salads because they’re going to start tasting better than a burger. Although, salads are an amazing way to pack in all kinds of veggies. The body and brain likes variety, so salads are a great way to get it all in! We’re talking about real foods here, which are meant to be enjoyed. If you have a topping you enjoy, as long as most of the salad is veggies, add it and ENJOY IT!
Another reason many times we frown about salads is because of the store-bought dressing. These dressings are usually packed with unhealthy fats and refined inflammatory oils and sugar. Not to mention, they just don’t taste as good as the ones we can make at home.
Here’s an easy way to make dressing at home:
Add a touch of lemon or Dijon mustard for a full-flavored dressing that you know is healthy.
Preparing your dressing and veggies ahead of time sets you up for success and a healthy meal. Here are some other prep tips that Monica likes to use:
The basic foundation of a great salad includes:
Another great way to pack in some nutrients are with green smoothies. Experiment with adding in some of Monica’s favorites below:
If raw vegetables are hard for you to digest, try some of these roasting tips:
Roasted broccoli or cauliflower are great to add into sauces later in the week or to make a salad dressing. Simply puree and add in some citrus, garlic, tahini (add warm water), or cumin. Drizzle on some veggies or salads to mix it up.
Another way to transform your cooked veggies after the fact, is to toss them in with some coconut milk, tahini or softened nuts with homemade chicken broth which makes for a full-flavored soup!
An Instantpot pressure cooker will make this a life changing way to transform these veggies with a quick, easy way to make rice or black beans to complement them. Although having all the nice equipment helps, the right ingredients are all you need.
Ready for some deep support on transitioning into a healthy lifestyle?
We'll get you loving your veggies and your body in this 30-day support program.
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Fitlandia continues its global reach as Christa sits down with Caroline from the U.K. What makes Caroline's story compelling is how she finds the resolve to prepare healthy meals to combat a heinous commute.
While her intense work schedule would leave anyone worthy of "excuse-making," Caroline shares her drive to focus on being well-prepared to keep her on track with a healthy lifestyle.
Listen today and get all of her tips!
If you, or someone you know, have a Story of Transformation that should be told, we'd love to schedule an interview to be the next guest on the Fitlandia podcast.
Just email us at info@fitlandiafitness.com.
And don't forget to download today's episode and leave a comment in the reviews for us. We'll feature you on a future podcast!
For support on how you too can make a lifestyle change, access all of the member benefits at www.fitlandiafitness.com.
Fitlandia being the anti-dieting site and really honing in on the power of the mind to transform the body, we also want to talk about how to bring in the heart and soul into a living a truly healthy lifestyle. So today, Christa King and Fitlandia Expert Practitioner & Certified Hypnotherapist Kelli von Heydekampf get together again to talk about the ways we can holistically nourish ourselves. It's not just about what we eat! Hang on to the end where Kelli provides a Mind Zoning® you can enjoy right now.
The show opens with Kelli sharing the wall in her office that features clients' transformations they've experienced after a session with her. Check out the YouTube video to watch the interview.
As a culture we're overstressed and under nourished in our heart and soul.
It starts with harnessing the power of your sense of self-worth. You're entitled to the abundance of health. First realizing you are worthy of a fit body, mind and soul is the very beginning. Until then, you will sabotage your efforts to be in a state of health; unconsciously. Secondly, look at the full picture of health. When we take a holistic approach, we can bring in true nourishment: to bring in substances necessary for life and growth - not just physical, not just food.
We talk about the sense of satiety too, which means to provide with enough. Looking at both nourishment and satiety, we can start to analyze the 5 categories of how we are doing at nourishing ourselves adequately.
Kelli and Christa get deep on the power of the energetic connection with our thoughts and what we are able to manifest for our fitness using thought. The idea is that we are either in a state of expansiveness or constriction. We are in one state or another. When we sense that we are in a constrictive state, an easy tip is to engage the act of identifying all that you're grateful for. While in a state of gratitude, it's impossible to remain in a constrictive state, which can then release that constrictive state, limited your goals.
The key is to moving into a place of feeling the gratitude, not just creating a checklist.
Kelli goes on to share the story of a client who has been managing difficult emotions with food to self-soothe. The brain only wants to protect us and keep us safe so it will drive one to resort to what it has learned over time will make us feel good. The purpose of looking at whole-life nourishment, is that we can then find other options to make us feel more positive. We can look at providing more nourishment for us mentally, physically, mentally, emotionally and spiritually v. trying to get all of our nourishment from food.
Taking it a step further, we can become aware that food is even used as a reward so much so that we feel that we deserve certain foods and/or alcohol when we've accomplished something. But what would happen is we expanded that reward list to include a good workout, meditation time, a massage, or a new book?
We can find other ways to not only manage stress and difficult emotions, but also ways to reward ourselves so that our brain can start to see healthier alternatives to living a holistically healthy lifestyle.
This is all critical in creating a permanently healthy lifestyle and to end the viscous dieting cycle.
Kelli's homework for you is to write down a rewards' list that doesn't include food.
This week Christa shares an incredibly personal account about hitting a plateau and how she engaged the subconscious mind to overcome it. This quick-tip is just right for when you're in a rush and need a great nugget of info to help you put an end to dieting and make a permanent healthy lifestyle change.
Christa found herself working with a naturopath, trying the controversial HCG Diet. Limiting herself to 500 calories per day, while taking an injection to stimulate a hormone that uses fat stores as fuel. The diet promotes 1 lb. of weight loss per day.
At day 15 she noticed the weight loss just stopped and this continued for 3 days. After being concerned, as she still had 30+ lbs. of weight to lose, Christa checked in with her naturopath to see what might be going wrong.
Her doctor told her she may be stuck at a weight where she experienced trauma and she'd need to work through that before she could release the weight again.
Christa was able to tap into her mind to get answers on what was causing her to be stuck and how to move through them, as she describes in this episode. You can use this technique, as well.
So how does it work? While using your non-dominant hand, you're accessing the part of your mind that holds subconscious memories because you're slowing your mind down to a relaxed, focus state - much like in meditation, hypnosis, and Mind Zoning®. Here's a step-by-step guide to use it yourself:
Plateaus aren't always about our bodies getting used to certain foods and/or exercises. Sometimes they represent stored trauma in the fat cells that needs to be released.
Heather McDaniel, CEO of Apogeo Fitness, joins Christa this week to talk about how the diet and fitness industries are ultimately betting against you. They discuss the business of gym memberships and personal trainers; as well as debunk some of the diet trends and buzzwords.
It turns out that Heather and Christa have a lot in common -- both were stressed out, overworked career women who compromised their health for their businesses. Struggling to find balance and justification to take time away from growing a business, Heather found herself overweight and unhealthy. She played soccer growing up and always identified as an athlete, but she felt like her body was not representing her true essence.
It took a while for Heather to identify the unhealthy patterns and overcome her mental obstacles. Those deep rooted habits needed to be changed, this is why Mind Zoning® works to shift those thoughts and habits to create a sustainable lifestyle change. Once she found her groove, Heather was in the best shape of her life at age 41. She was living proof that you CAN get fit over 40!
Enter Apogeo Fitness...
Apogeo means peak and culmination of a process in Spanish. Health and fitness is a journey. There is no quick fix to getting fit; it requires small and sustainable changes over time. Apogeo offers a 12-week online program that involves fitness, nutrition, and coaching. Heather concentrates on the experience, depth and convenience of the program to set it apart.
Let’s say a gym membership is about $10/month and the gym can reach a capacity of 200 – there’s no way that gym can pay all the bills and wages if only those 200 people visit. So they are constantly signing up members with the intention that most of those people are not going to show up. They are betting against you, hoping you continue to make that $10 gym donation each month without ever walking in the door.
Since there is a low barrier-to-entry to join a gym, most people do it as their first action towards getting fit. The problem is that these gyms are not able to offer the deep level of support that it takes to sustain a lifestyle change. They are businesses that wants to make money and there is no problem in that, but to actually help people achieve their goals and change their lifestyle takes a more holistic and personal approach.
What started out as ripped people helping other people get ripped, is now a profession. There are several certifications and schooling to become a legitimate personal trainer, but the catch is that anyone can go through this process. Most people enter this business because they genuinely want to help others; unfortunately, the way the business is set up forces them to be sales people. The gyms are not providing them with the resources to REALLY help people long term. Trainers are seen as a revenue stream by selling sessions and memberships, and are paid a low wage.
When people want to lose weight they connect with keywords like “diet,” “quick weight loss,” “detox,” etc. They give in to the marketing of weight loss shakes and current fad diets. In reality, everyone's macronutrient needs are different so what works for one person may not work for another.
Christa and Heather break down the shake theory. They will mess up your body and your metabolism. If your body is not getting the nutrients it needs then it will crave more food to make up for the missing vitamins and minerals. One rule of thumb if you want to enjoy a protein shake regularly is to make sure you can pronounce and understand the ingredients. And don't give in to any erroneous marketing tricks like low-fat or low-carb -- in fact, our bodies need healthy fats and carbs to stay energized. Read here about healthy fats!
Calories in/calories out is debunked as well. Read here about how not all calories are created equal.
When it comes down to the basics, Heather and Christa agree that we must eat more whole foods. Whole foods are not processed at all, as close to how it came from Mother Nature as possible. You can find all the whole foods on the perimeter of the grocery store.
A call-to-action for the fitness and diet industry: to re-think the way they serve their clients, try to offer a more holistic approach to this very important lifestyle change, and build positive communities.
The main takeaway is to gently and lovingly release the idea that there is a quick fix -- humans are far too complex. And go to the gym if you have a membership!
Positive thinking and affirmations led Queing Jones down the path to a full body and mind transformation. After a pivotal moment by the lake, she made a promise to herself to be better -- to change from the inside out. Fitlandia and Mind Zoning® helped her realize that lasting change starts with the mind.
Growing up, Queing was uncomfortable with her size. She would cringe at the not-so-cute clothes in the plus size section as a little girl. In college, she compared herself to the other girls in her dorm. The more she focused on the number on the scale, the higher it seemed to go.
During the summer of 2014, Queing was experiencing several unfortunate life situations at once -- she lost her job, was moving, going through a breakup and living off her savings to get by. One day she went for a walk by the lake next to her new place; the water made her feel calmer. She thought about how her conversations with herself were always so negative, which led to more unfortunate circumstances. So in that moment she decided she was going to be better. She wanted to look back on that day and remember that was the time when her life changed. Her new motto became -- "I cannot say anything to myself that I wouldn't say to my best friend!"
"I enjoy fruits and vegetables"
"Look forward to walking"
"I choose things that are good for my body"
These are a few examples of what Queing tells herself. These positive thoughts are what began her weight loss journey -- not an expensive program, special diet, or magic pill. It truly is an inside job; if you think that weight loss starts with diet and exercise then it is not going to last. People ask her, "Well how did you stop eating fast food?" and she says that she now prefers to prepare her own wholesome meals because that is what makes her feel good.
Queing and Christa emphasize that this is a constant training of the brain. We must recognize when we have a negative thought, stop that thought pattern and then turn it into something positive. Queing says that the body is a good servant, but a terrible master. The mind and the spirit agree on what they want and then have a conversation with the body to tell it what to do.
Biggest takeaway: Catch yourself in negative thought and reframe it with a positive. Be thankful for what you do have and what you can do.
Queing enjoys hardcore group bootcamp workouts with other women. She learned what is fun for her and what will keep her motivated. Christa and Queing recognize that it takes a lot of courage to first walk in to the gym or a fitness class, but just remember that everyone was a beginner once. You cannot compare your journey to anyone else's.
Join the Fitlandia Facebook group to keep up with Queing and the other Fitlandians on their journey to holistic health and wellness. It is a private group where we support, share and love on one another.
Christa teams up with with a Kelli von Heydekampf for a special Interview/Mind Zoning® combo which will give you the courage to tackle change head-on. In addition to being one of Fitlandia’s practitioners, Kelli is a certified hypnotherapist running West Metro Hypnosis in Minneapolis.
The Courage to Change
Making a lifestyle change is similar to going through the stages of grief, people are faced with uncertainty, worry, and judgement. Generally, it’s easier to simply stay the course, so change isn’t something that people tend to embrace or run towards. While Fitlandia focuses on health, “the courage to change” isn’t restricted to diet, it can be applied to your professional life, your personal life, breaking out of addiction, literally anything that needs to happen.
Often we have an inner conflict with ourselves regarding change. We recognize that we want to be better, but question whether we’re “enough” in our current form. Strong enough. Healthy enough. Ready enough. We are not looking at the word ‘better’ from a comparative sense: it’s not about competition, but evolution. It’s about discovering what our true essence really is.
As humans we have a perpetual desire to see what we can evolve into, and for many people that starts with our physical representation. Letting that focus be on health instead allows us to properly evolve into a sustainable, long-term lifestyle.
Who wants to Play?
Whenever we look at change or self-improvement we tend to view it as work. We see it as one more thing that we have to do. Meal Plan. Workout. Journal. It just seems to add on to our already busy lives. About a year ago Kelli joined an improv group, and they always begin by asking the group “who wants to play?” That surprised her. She hadn’t been asked that in decades, and it became a revelatory phrase for her. Now she approaches wellness in the same way, with a sense of play, curiosity, and wonderment. It doesn't have to be work.
“Pay attention to when your beliefs become your excuses. Your negative thoughts are protecting you.” - Kelli von Heydekampf
Your negative thoughts are protecting you. That aspect of your brain is there for a reason, but sometimes the behaviors that it chooses are not beneficial. You simply need to update those thoughts into ones that will benefit you.
Our thoughts manifest our realities, so would any of us consciously choose negativity? The brilliance is we get to choose. It may not always be easy, but we get to choose. What allows us to be successful is small successes continually built over time. Look at what you’re already doing well and want to maintain, and build on that every day. Even if it’s just drinking one more glass of water than the day before, it all adds up.
“Long-lasting change in an inside/outside job.” - Kelli von Heydekampf
With all that in mind Kelli leads a Mind Zoning® to help us find the courage to change. That’s what this gratitude Mind Zoning® is all about, tapping into the power of the mind and giving you that determination, gratitude, and thankfulness to help you reach your wellness goals. As with our other episodes, this Mind Zoning® is broken down into four key parts:
You don’t have to be “good” at meditation, this is simply a relaxing method to help you along your fitness journey and aid you with making a healthy lifestyle change. Just let your mind follow the voice and allow yourself to take this step in your fitness journey.
Learn about our free 2-week trial membership at www.fitlandiafitness.com
Think you don't have time to workout? Think again! Megan Benedict and Loren Castillo, two of Fitlandia’s partners and the creators of Fit Kitchen Direct join Christa for a breakdown of the HIIT workout.
HIIT
HIIT stands for “High Intensity Interval Training” and is a workout style that’s gained massive popularity in the past few years, and for good reason. Christa, Megan, and Loren are all entrepreneurs which means (among other things) they lead hyper-busy, always-on lives. Unfortunately that also means that simple things like cooking and exercise can fall by the wayside, but HIIT serves as a solution to that problem.
HIIT is a workout you can do at the gym, at the park, or even from your home. HIIT entails the exerciser doing one sort of movement at the highest intensity they possibly can followed by a short period of rest. According to Megan, who is also a personal trainer, “you should be doing it to the point where you cannot talk.”
Megan says that for beginners it’s okay to start out at 30 seconds of high interval training with a minute of rest. Doing that for a max of ten minutes is enough to constitute a rigorous exercise that will keep your blood pumping. In addition to it’s time-saving nature, the great thing about HIIT is that each exercise is extremely customizeable to the individual which means you can build up your timing as you get better. The 7 Minute Workout is an app that’s gained popularity over the past several years though there are plenty of other HIIT-specific apps in every phone’s app store.
Specific Exercises
Mountain Climber
Burpee
High knees
Kettlebell Swings
Jog Sprints
Air Squats
Push-ups
Whatever You Start, Finish it.
Megan’s biggest tip is to make time for exercise and don’t overthink it. The great part about HIIT workouts is that you can do them anytime, anywhere, and without equipment. There’s a wealth of different workouts, apps, and knowledge available online, the only thing stopping you is you. Starting out slow, doing research, and knowing what you’re doing is key. Soon you’ll find movements you like that you can integrate into your routine and you’ll be crafting your own HIIT before you know it.
Special Offer
Megan and Loren also come bearing gifts in the form of a free Fit Kitchen Direct meal on them. Using the code FITLANDIA will get you one free meal out of FKD’s 5, 10, or 12 packs. Check out their delicious meals here and #EatCleanIn2017
Need the perfect complement to your workouts? Get a free, 2-week membership at Fitlandia today.