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Transformation

Working on Yourself: Why You Need to Start Practicing Self-Care

 Written by: Julia Merrill

We have all heard of self-care, but many of us don’t take the time to practice it. We may think it involves countless spa days or something impractical, but that couldn’t be further from the truth. Self-care means seeing to your basic needs, many of which we often overlook.

 

Transform Your Home

 

Do you often feel anxious inside your own home? You should feel at ease and comfortable when you come home after work. Are your relationships causing you stress? It may be time to open up with your loved ones about things that have been plaguing you. If your home isn’t organized or clean, you may feel uneasy and tense. Get your housemates to agree to a cleaning routine. It doesn’t need to be complex, and can really take seconds to get things orderly. You also should have a space where you can relax that is just for you, such as a meditation area. It doesn’t take much to make. A quiet space free from distractions that offers a peaceful place to relax is all you truly need. If we don’t have a place where we feel at ease when we’re home, our mental and physical health can slowly decline.

 

Get the Sleep You Need

 

The amount of sleep we need changes as we age, but almost half of adults aren’t getting the amount the government suggests. Most adults should get at least seven and a half hours to maintain optimal health, both physically and mentally. Sleep deprivation can be dangerous and can affect every aspect of your well-being. It’s never too late, however, to improve sleep hygiene. A simple breakdown is easily followed. Keep a regular sleep schedule by going to bed and getting up at the same time, no matter what day it is. This trains your body to get sleepy at a certain hour. Turn off anything with a screen an hour before bed as the light can keep our brains awake. Keep your bedroom cool, as we sleep better in lower temperatures, and only use your bed for sleep. If you read in bed, you may have that association, rather than slumber.

 

Ask for the Help You Need

 

When we are stretched too thin, it can cause our stress levels to skyrocket, which affects how well we are doing emotionally. Sometimes, we need to step back and say “no” when we need to. Other times, we need to actively seek assistance. This can be intimidating, especially in a work environment. Therefore, prepare before you do. Assemble some potential solutions to a specific problem you’re dealing with, and their outcomes, before reaching out. People are also more likely to lend a helping hand if you have returned the favor, so be amenable to others when they too are in dire straits. Asking for assistance at home can be just as difficult, but in different ways. Be honest with those who live with you. If you need something, be specific and direct. Even our spouses can’t read our minds. If we need something, we need to verbalize it.

 

Care for Your Body

 

When we look after our bodies, we look after our emotional and physical health. That includes both how we eat and how we exercise. By eating regularly and avoiding overly processed foods and refined sugars, we can keep our blood sugar stable, which combats things like depression. Not getting the right nutrients can make us sick, as well as sad. Make sure you eat plenty of fresh vegetables and fruit. Physical activity is also a good means of staying healthy and happy. It doesn’t take much — a 30-minute walk after or before work is all you need. Gardening or doing a deep clean can be just what we need to feel better in every way.

 

We all need to care for ourselves and be our own first priorities. If we don’t look after the basic needs we have, our mental health — and often physical well-being — will suffer for it. Don’t let yourself suffer. Practice self-care, and feel better today.

Image Courtesy of Pexels

 

Author Bio:

Julia Merrill has many years of experience in the medical field and runs the site BefriendYourDoc.org.

Julia’s mission is to close the gap between medical providers and their patients, and aims to provide tips on finding the right medical care, health insurance, etc.

 

An endometriosis and infertility success with dry fasting

Background:

In 2012, at the age of 61 and after a career in self-employment in many different industries, I decided to go back to university and study for a post-graduate wellness degree. My interest in complementary medicine began in the early 1990’s – via a relationship. In 2011, I had been stimulated by an article about a man completing his fourth degree, a Masters in Clinical Science – at the age of 97! My rationale about returning to study was that I still had more than 35 years to go before reaching my late 90’s; provided I could stay alive and healthy that long.

My last study was in the mid-1980’s for an MBA. My first degree was in accounting and finance in the 1970’s. I was a bit rusty when I commenced the wellness degree, and the technologies had changed, enabling me to study online. But I quickly adapted and enjoyed the research component.

Methylenetetrahydofolate reductase (MTHFR) mutation

Early in 2012, I also had a nutrigenomics DNA test, and discovered that I have a MTHFR mutation which predisposes me to high homocysteine. This in-turn predisposes me to cardiovascular disease, depression, Alzheimer’s, cancer and more (Holford & Braly, 2012). For females, a MTHFR mutation can have serious effects on fertility.

Source: https://www.youtube.com/watch?v=RcjSs6Abr1Y

The B vitamins, especially activated forms of folate and B12 and trimethylglicine (TMG), are the natural methyl donor antidotes. You can also see from the diagram below that

glutathione, our master antioxidant, can also be affected. People with low glutathione are more predisposed to disease – such as cancer (Balendiran, Dabur, & Fraser, 2004).

Source:(Holford & Braly, 2012)

During my research, I discovered that intermittent fasting also lowers homocysteine, as well as other inflammatory factors like c-reactive protein (CRP), interleukin-6 (IL6), tumor necrosis factor alpha (TNF alpha), insulin growth factor-1 (IGF-1), and more (Aksungar, Topkaya, & Akyildiz, 2007; Fehime Aksungar, 2005). It also stimulates stem cell regeneration and improves immune function (Cheng et al., 2014).

It has been reported that as much as 40 percent of the population have a MTHFR mutation, but most people don’t know it. Is such a statistic behind the high rates of disease, such as heart disease, Alzheimer’s and cancer? This begs the question: why don’t more doctors know about it? And why don’t they regularly test for it? My assumption is that there are no drug treatments to lower homocysteine or the inflammatory markers or IGF-1, which is associated with higher rates of cancer. Downregulation of the IGF‐1 leads to massive apoptosis of cancer cells (Baserga, Peruzzi, & Reiss, 2003). The resistance therefore may have more to do with loss of profits than healing of patients.

With all the disease prevention and reversal benefits, why wouldn’t someone want to regularly practice fasting?

Dry Fasting

About three years ago, I stumbled upon dry fasting. It was mentioned in one chapter in Quantum Eating by Tanya Zavasta, a Russian woman living in the USA. She mentioned Dr

Sergio Filonov, a Russian doctor who had been supervising dry fasting for over 20 years. He was also mentioned in another book on fasting, where the author had completed a PhD on the benefits of fasting for depression (Fredricks, 2012). Filonov had written a book on the dry fasting method (Filonov, 2008). I found an online Google poorly translated version of his book and read it several times until I understood the general gist of the method. During a semester break from study, I decided to attempt a long fast (my goal was 40 days) and include some days of dry fasting. I managed a total of 34 days, of which nine were dry (not continuous – 5+2+2). It was the best fast I had ever completed, and I experienced major improvements in several areas.

For example, I had a knee cartilage removed when I was 20 (from a football injury) and it had become badly arthritic. I had been told by an orthopaedic surgeon about 15 years earlier that I needed a knee replacement. After the long fast, however, I believed that I might never need a replacement. Other normal aging aches and pains also disappeared. My sexual function improved enormously too. My morning “woody” returned and was very strong. After a particularly stressful period a few years earlier, I had been diagnosed with hepatitis C. It also disappeared. Filonov had mentioned that he had witnessed some cases of cures in this area, confirming that dry fasting has an antiviral benefit. That is why I believe that dry fasting will lower Alpha-N-acetylgalactosaminidase or nagalase (Gulisano et al., 2013). This enzyme is produced by cancers and viruses and blocks the function of GcMAF, which is the “Pacman” for eliminating toxins.

Gynaecological Problems and Dry Fasting

Not long after my personal dry fasting experience, I hosted a young woman backpacker from Argentina. She stayed with me for about three months while she was gaining work experience at a local university, prior to starting a PhD. After I provided her with the

information on dry fasting, she decided to give it a try for three days. It coincidentally happened to be just before her periods were due. Unbeknown to me, her monthly menses were usually painful experiences and were accompanied with bad migraine headaches, which required pharmaceutical pain killer drugs. This time, however, her periods passed without any pain whatsoever. She then continued the practice for about six months until she finally discovered that she no longer needed to fast to avoid the pains. She has remained pain-free ever since.

About two months ago, I read a post by a woman, a young pharmacist in Sydney, on a Facebook group on fasting. She said that she had endometriosis and fertility problems. She was trying to get pregnant. I responded to her post and told her that I had read in Filonov’s book that he had success with various gynaecological problems, including endometriosis and infertility. I also introduced her to the Argentinian woman who had fixed her period pains with dry fasting. The pharmacist then decided to start intermittent daily dry fasting. After a month she completed a 64 hour continuous stint. Her next period was then normal and she subsequently tested fertile. Thereafter she adopted an alternate day dry fasting protocol.

After two months since the pharmacist started her dry fasting experiment, she excitedly messaged me and said that she was pregnant. Her concurrent eczema had also cleared, and her lower back pains (from previous hip surgery) had also improved.

What is especially admirable in this woman’s experience, is that her husband and his family strongly disagreed with her fasting. But she still went ahead and did it in secret. How she managed to do that I don’t know, but I admire her courageous and determined spirit. It just demonstrates what is possible if you are determined to succeed.

References

Aksungar, F. B., Topkaya, A. E., & Akyildiz, M. (2007). Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Annals of Nutrition and Metabolism, 51(1), 88-95.

Balendiran, G. K., Dabur, R., & Fraser, D. (2004). The role of glutathione in cancer. Cell Biochemistry and Function: Cellular biochemistry and its modulation by active agents or disease, 22(6), 343-352.

Baserga, R., Peruzzi, F., & Reiss, K. (2003). The IGF‐1 receptor in cancer biology. International journal of cancer, 107(6), 873-877.

Cheng, C.-W., Adams, G. B., Perin, L., Wei, M., Zhou, X., Lam, B. S., . . . Dorff, T. B. (2014). Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression. Cell stem cell, 14(6), 810-823.

Fehime Aksungar, A. E., Sengul Ure, Onder Teskin, Gursel Ates. (2005). Effects of intermittent fasting on serum lipid levels, coagulation status and plasma homocysteine levels. Annals of Nutrition and Metabolism, 49(2), 77-82.

Filonov, S. I. (2008). Dry medical fasting – myths and reality. Barnaul, Russia: Univ Ltd. “Five Plus”.

Fredricks, R. (2012). Fasting: an exceptional human experience: AuthorHouse.

Gulisano, M., Pacini, S., Thyer, L., Morucci, G., Branca, J. J., Smith, R., . . . Noakes, D. (2013). Alpha-N-acetylgalactosaminidase levels in cancer patients are affected by Vitamin D binding protein-derived macrophage activating factor. Italian Journal of Anatomy and Embryology, 118(2), 104.

Holford, P., & Braly, J. (2012). The Homocysteine Solution: The fast new way to dramatically improve your health: Hachette UK.

 

John Walker Bio:

John Walker has had extensive experience with fasting since the early 1990’s. He read a book in 1992 that had a chapter on fasting, and he subsequently completed a 10-day water fast. It healed some early arthritis that was starting in his shoulders, and his sexual function noticeably improved – indicating that he had improved his insulin resistance and blood circulation. For the next 15 years, John continued experimenting with various fasting protocols, including a supervised 75-day juice fast in 1997. Thereafter, he also began attending different fasting and detoxification health retreats (35 in total).

At the age of 60, John decided to get off the “business treadmill” and return to study to formalise his passion in wellness and health science. That is where he discovered from research and a DNA test, that regular fasting had disease-prevention and longevity benefits. He progressively increased the length of his experiments during semester vacations. They graduated from 10-days to 21-days to 34-days – with the last long one experimenting with dry fasting and it led to his best healing outcomes. Since then, he has shared his experiences and provided fasting information to other people – who have then gone on to achieve their own amazing results. John is now considering a switch to completing a PhD about the benefits of dry fasting for a range of disease states, and for prevention.

Article written & submitted by John Walker

Conquering Stress and Managing Your Time Wisely

Connie Stoltz-McDonald/ All MFN blog/ exercise, Healthy Aging, stress management/

We all know stress takes a toll on our family, friends, work, and don’t forget the internal breakdown within your body and health, but it’s something that we can take control of and find ways to cope.

How do we decide when not to get overworked, frustrated or fly off the handle? It all comes down to defining what is a priority to you. That means identifying those are your key objectives that have to be done and looking through those to get the ones that well, maybe you have been putting off, because you literally don’t want to do them. Well, I’m here to tell you that they don’t just get done with a magic wand or disappear, you must tackle them head on. Once, you take out the tasks haunting you, relief sets in and the rush of hitting the list hard kicks in. It’s the adrenaline to focus on the end result… You’re done. And let’s not forget, that the hype of just trying to tell yourself to do it- causes the stress factors to heat up and cause the stomach discomfort, migraine or moodiness. At this point, most co-workers are now running for the cover, because they don’t want to be anywhere near you when you blow.

Here are some key points to making that list seem painless and help relieve the internal fire:

1. Requires immediate attention

  • Maybe it’s that long dreaded task that never moves — moving it from important to urgent initiates most of us to actually do it. Keep in mind that by never dealing with it, leads to additional stress.
  • Define it as it’s your internet bill and well, you’re lingering on possibly being disconnected. When you draw your mind into the end result, the task seems clearer and the why is no longer the concern. It becomes the push to completion.

2. Crucial but not death defying

  • Is there a deadline? When and is it time consuming? It may lead to critical status- break it down under crucial- if it helps you move to the next step. We all know things come up that are unforeseen and wonder where the day went. Interruptions always happen- whether you have that co-worker that can’t seem to quit talking or clients who schedule coffee time with you, but you didn’t accept the invite. Those tasks impact our day depending on intensity level – could be driven by your manager moving it to the top of the list.

3. Unimportant

  • Does it even belong on this list? Have you been putting it off because it’s not something you really intended to complete or the ambition isn’t there. Let’s not forget why it was added to the list. This category still carries weight- there’s identifying reasons to achieve it, but maybe not today or tomorrow. But as I know firsthand, it doesn’t mean it stays on the list for months or even a year. Ask yourself: “Do I need to do this now or Do I need to do this at all?” Then at that point, you move it to option 4.

4. I call it the “Back-Burner”

  • Yes this list can get extensive, but it doesn’t mean it won’t ever get done. Set categories of timelines based on urgency of these, because there is time for them — it’s how you make the time.

Have you ever thought to maybe tackle them as they come in versus struggling later to juggle your time to meet the deadline? Managing your focus around prioritizing can help alleviate procrastination which drive up the stress inductors. The slightest adjustment can aid in managing a productive day by breaking down your daily to do objectives by the following identifiers:

  • Perfectionist. We want it done right the first time. But you have to get started – most of the time we talk ourselves out of accomplishing it firsthand because it has to be perfect. One thing, I have learned over the years is as you get older, time goes faster and we don’t have time to waste time over every little detail. I remember back in high school when things seem simplistic and things were never hectic. Did we somehow loose time? Lol
  • Identify the bigger tasks. Don’t put it off because of the timeline required. Get started right after accomplishing those immediate commitments, with blocking out parts of your day so it doesn’t initiate a panic attack. It’s all about how you let life control you and how you handle what life throw at you. And let’s not forget — Is there an option to delegate?
  • Prioritize time allotments. Keeping track of your day with a planner or app will keep you in line with your appointments, tasks and upcoming objectives.
  • Identify small tasks. Do you get the feeling there is always too much to do? When you break each step down, set a reminder such as an appointment for each hour you plan to work on the project so it doesn’t control you or your day. Identify the A, B, C, and D’s to fine tune each objective and make it easier to complete them. This way it identifies time in your day for those pop up disasters that seem to torment us daily.
  • Organization. Take 5 minutes at the end of each day to organize and set up your desk for the next day. There’s nothing like coming into an office where your desk looks like a tornado tore through it. This also bring on the additional stress that you don’t need at 8 am to start your day. Set up a designated area for everything- making time more effective and your day will go more smoothly. Set up folders for your memos, so it breaks down by read now, do now, or read later.

How do we “Let go” and be less overwhelmed?

If I’ve learned anything over the years, I have to say – Learning how to say “No” moved up the list. We all have that kind hearted spirit that wants to be there for everyone and help each other with the drop of the bucket, but is it leading to stress, anxiety, frustration or other health problems. Identify the trigger of why it’s happening and if you truly are taking on too much in your life, well it may be time to just say “No”. I know most may be tuned out to you always being there, but we have to take care of ourselves first. By making yourself a priority, you will eliminate the barriers that define who you are and feeling like you’re being dragged by your feet. I have found over the years that as people change, our focus changes, our drive changes and most of all – the people we want to surround ourselves with changes because we’ve identified what is truly important in our lives… We’ve become wiser…. Which keeps us in tune with our sanity and our health. Stress can take on many health factors such as lose of sleep, moodiness, fatigue, difficulty focusing or keeping concentration, headaches, and depression.

Ways to incorporate stress reduction into our busy lives:

  • Meditation. Take 5 minutes to breathe deeply, sit up straight, close your eyes, and put your hand on your belly. Start by inhaling through your nose, feeling the breaths to take effect in your stomach all the way to your head. This will help lower your heart rate and blood pressure.
  • Laughter. Releasing endorphins and acts as a natural pain reliever. Plus it burns calories — 10-15 minutes of laughing can burn up to 40 calories.
  • Take a brisk walk over lunch and take in some Vitamin D or add in physical activity or yoga after work.
  • Reduce sugar and caffeine. Try to eliminate coffee after lunch to ensure it doesn’t affect your sleep regimen. Finding a healthy alternative to our sweet cravings such as having celery with peanut butter or substituting honey, maple syrup or almond butter in your dessert recipes.
  • Muscle Tension. Get up and move around to stretch and get the energy flowing again. Take that 15 minute break and take the stairs to regain your focus.
  • Let’s not forget that we need 6-8 hours of sleep each day to rejuvenate our body.

In conclusion, I will leave you with a quote that Eleanor Roosevelt said “It takes as much energy to wish as it does to plan”. So, why not do it right the first time and set a plan, which saves you the hassle of touching the task twice and eliminating the ongoing stress to conquer it and overcome the procrastination habit. When you focus your time on results, the chaotic and busyness factor that prevents you from achieving you goals fades away. Never lose confidence in yourself that you can achieve anything you set your mind too. Stay positive and you never end up off track on your dreams. Remember a task, list, goal or deadline wasn’t set up to sit on a list to never be accomplished! You had a definitive reason to add it — now do it!

As always consult your health professional. I hope this article finds you in good health.


Connie Stoltz-McDonald is an Integrative Nutrition-Certified Health Coach, CPT, Wellness Educator, Blogger and Author. From her passion for writing, she is excited to announce her first book release titled “Healthy Lifestyle- The inside secrets to transforming your body and health. You can connect with her at:  FacebookTwitter, LinkedIn, or Instagram.

Sources:

www.webmd.com
www.cdc.gov

Connie Stoltz-McDonald

MFN Industry Expert


Brain Enhancing* Benefits of The Irresistible Cocoa

Who doesn’t love chocolate? Ok, there are a few, but they’re far and few between. Ha-ha…. I am the first to admit…. I am a chocolate lover. I’m not going to lie- this is one of my favorite subjects to talk about. So, if this is your favorite subject as well, all you have to do is keep on reading and discover more information on cocoa benefits.

As you will see, when it comes to the benefits of cocoa, there are quite a number of interesting facts to discover – for example, did you know that cocoa is rich in antioxidants and thus can enhance* the functioning of the brain? Cocoa brain benefits are plenty, as you will be able to read below.

So what is it that draws us to chocolate, well for many of us, it’s telling us that our body is lacking essential nutrients such as magnesium. That’s why at meal times, it’s recommended that we consume unprocessed, whole foods (recommended), including vegetables, fruits, whole grains, meat, poultry, fish, and dairy.

Let’s not forget, the key component to finding the right chocolate is one that is in its purist form, called raw cacao, also known as “cacao, the food of the gods” in the Greek language. It has a surplus of health benefits that may contribute to weight loss* due to its natural ability to suppress* the appetite. Another important factor is that chocolate has antioxidants along with essential vitamins and minerals, that boost* the metabolism, and therefore, the calories are more in balance.

And to think, I’m now convinced I need to add more chocolate into my daily diet. Then researchers come up with even better news… that chocolate can keep us thin. Yes, they have my attention and here’s what I found out!Scientists from the University of California of San Diego studied nearly 1,000 individuals and found out that those who regularly eat chocolate are thinner than those who just sparingly eat cacao. Of course, they are not saying that eating a few bars a day will help you drop lbs., but due to the antioxidants and ingredients in cacao, can boost* weight loss* and they show lower BMIs.

Chocolate Diet

Then to find out there was such a thing as “The Chocolate Diet”. I thought I had gone to heaven. So what’s behind the so-called “Chocolate Diet, well by allowing yourself just a few chocolate bites per day – can actually make you feel more satisfied and therefore, lead to less chances of binging on those unhealthy treat* options. This leads to reduced* snacking that can aid in weight loss* benefits. According to a small study by the University of Copenhagen, dark chocolate may even reduce* cravings for sweet, salty and fatty foods.

The essential minerals include calcium, sulfur, zinc, iron, copper, potassium, and manganese. They contain polyphenols called flavonoids, with antioxidant properties that can offer skin protection against UV damage, along with the following vitamins- B1, B2, B3, B5, B9, and E. It also carries essential heart-healthy fat called oleic acid, a monounsaturated fat, along with protein and fiber.

Raw chocolate has many amazing nutrients that most of us had no idea that our sweet tooth led to creating an abundance of the following healthy attributes Just, remember, there are many benefits of cocoa to discover. The most important ones that you need to keep in mind are the cocoa brain benefits – as cocoa is rich in amazing ingredients, it should come as no surprise that it can stimulate brain health and the overall cognitive function.

1. It can promote cardiovascular health by lowering LDL cholesterol and lowering plaque buildup on the walls of the arteries along with lower risk of heart disease. This is reflected by the benefits of dark chocolate being so heart-healthy and inflammation fighting perks.

2. It may fight diabetes. According to a 2005 Italian study, they found regularly eating chocolate increases* insulin sensitivity and therefore; reducing* the risk for diabetes.

3.It can reduce* blood pressure and enhance* circulation by aiding in the strength of dilation and health of blood vessels.

4. It supports digestion while the cacao moves the production of digestive enzymes in the body.

5. It can balance the free radicals from sun exposure, or pollution by protecting the body through the high level of antioxidants in cacao.

6. It enhances* mental and physical well-being by improving* mood, lowering stress and reducing* depression.

7. It reduces* stroke risk.

Raw Cocao Info

So, How Does Chocolate Boost* Our Brain?

1. It can make you smarter- According to a British study, the cocoa’s flavanols increase* the brain’s blood flow, which seems to make people feel alert and more awake and therefore; perform more efficient on counting tasks and improve* thinking skills. “From laboratory studies, we know that flavanols smooth the way for brain cell connections and survival, and protect brain cells from toxins or the negative effects of inflammation,” says Dr. Miguel Alonso-Alonso, a neuroscientist at Harvard-affiliated Beth Israel Deaconess Medical Center.

2. It improves* vision due to the improvement in the blood flow caused by the benefit of chocolate, may increase* blood flow to the retina and therefore; improving* vision.

3. It can quiet a cough, due to the theobromine, an ingredient in chocolate that seems to lower activity of the vagus nerve, the part of the brain that provokes hard to shake off coughing.

4. It can prevent blood clots, and fight cell damage, due to the flavanols in chocolate.

Chocolate Boost* Our Brain

Of course, keep in mind chocolate is high in calories, so according to news out of England, the middle aged to older adults can eat up to 3.5 ounces of chocolate per day to aid in lowering heart disease rates than those who turn down chocolate. Really, who turns down chocolate? The 3.5 ounces are actually more than 2 standard Hershey bars….. According to the European Food Safety Authority, it is suggested that 200 mg of cocoa flavonoids per day is a good target for the general population.The higher the cocoa content of the bar, the more health benefits it will provide, usually bars with 70% cocoa or more.

In summary, knowing the many health benefits that chocolate offers to aid in our goal of being healthier, it’s a win-win. But as I always say, all in moderation. As always, consult your health professional before starting any diet to ensure you are on the right track. When it comes to cocoa benefits, think about its rich content in antioxidants and how this can help your brain to work more efficiently.

Discuss with your family physician about the benefits of cocoa and how you can incorporate it into your daily meals and/or snacks. Ask about the cocoa brain benefits and he/she will certainly confirm these as well.

I hope this article finds you in good health.

Sources:

  • Sweet dreams: eating chocolate prevents heart disease www.health.harvard.edu
  • Cocoa: a sweet treat* for the brain www.health.harvard.edu
  • 2017 Integrative Nutrition, Inc. Learning Library under Dietary Theories
Image CreditsFeatured Image: Shutterstock

In-Post Images: Shutterstock & onegreenplanet.org

Q&A With Inver Grove Heights Lifestyle Health Mentor Connie Stoltz-McDonald Submitted by EatIGH.com

I break down the techniques to the most common weight loss struggles and to fight the battle & make it reality in the following article with EatIGH.com:

Q&A With Inver Grove Heights Lifestyle Health Mentor Connie Stoltz-McDonald

I wanted to share my own personal struggle to loose weight- it happens to all of us…. At one point or another- we need support and the right knowledge to change for good and finally make a lifestyle transformation.

“I have to say the most common struggle is losing weight. When I look back on my own experience, I started running to lose weight. I kept increasing the number of miles I ran to the point of 12 miles a day and I couldn’t figure out why the scale wasn’t showing any results. It was beyond frustrating, but I was determined to figure it out.”

Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness. As your Health Coach, I will listen carefully and help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you.

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.

To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. 

Schedule: Complimentary Consultation

 

 

Coach Connie