Category Archives: Blog

Priorities

be_awesome_blackboard
Everything seems to be ‘High Priority’. The to-do list keeps getting longer and longer. Nothing falls off. All of it needs to be completed yesterday.

The general world I see, through my experiences and the experiences of my cleints, is that there is almost zero down time in our schedules. Whether it is work, school or relationships – there is minimal time allowed for personal attention.

I don’t claim to be an expert on managing all of this. I over book myself and fall short of my desired results regularly – but there are some key differences to how I prioritize my time and personal health vs. how most of the people I interact with do. No matter how packed my schedule is or how many ‘PAST DUE’ items are on my to-do list I keep these priorities in tact:
1. Eat Well
2. Exercise
3. Find a rythmn and pace that allows me to be mindful and productive
4. Enjoy the down time – schedule ‘Breathers’

Let’s go into this a little more, starting with ‘Eat Well’. You have to eat. I don’t care how busy you are or how long your list of due items are, you have to eat. This is where you can make THE SINGLE LARGEST impact to your overall health and quality of life. Choose better food. Strive to make each meal healthier. It takes the same amount of time to scramble up some eggs, add an avocado and top it with a little salsa as it does to throw a couple of pop tarts into the toaster. Choose better food.

Exercise – This is CRITICAL if you have a job that requires you to sit for most of your day. Sitting is becoming more and more of a health crisis in the modern world than ever before. The inactivity, poor mobility, improper posture and positioning is causing problems from EVERY health angle you can imagine. Poor metabolism, poor circulation, poor muscle development, increased neck and back pains, improper shoulder and hip alignments… the list goes on. If you have a job that requires you to sit, EXERCISE needs to be at the top of your priority list. You must ‘undo’ the damage you are doing DAILY.

Rythmn – I learned about this through some of the Life Coaching certification work I gained. Rythmn is about finding a pace that you can sustain for the long haul. It requires having routines put into place. Knowing how much time you need to accomplish certain projects or tasks. Allowing yourself time to move from one to the other. Learning how to keep a cadence that does not cause significant stress, but is appropriately productive. For example – wake up, have a good morning routine that allows you time to get ready for the day and eat a good breakfast. Allow time to get out to the car and head to work without having to ‘battle’ traffic or drive like a maniac. Get to work and set up for the day. Enjoy your morning beverage and be mindful of what you are doing. Move from one task to another without rushing. Have a nice lunch without ‘multi-tasking’. Talk to people, look them in the eye. Breathe. Move through the day like this. Finish in the evening with a nice dinner. Have an enjoyable cup of tea as you wind down for the evening. Go to bed feeling relaxed and confident that you will repeat this the next day.

Enjoy the down time – I schedule more ‘flex’ time into my schedule than I actually need. I do this so I have more breathing room around my projects. Sometimes a project will get cancelled or will take significantly less time than I thought. These moments I cherish. They may get filled with a long over due item, but the completion of that project brings great joy. I also make sure I actually schedule the down time/breathers. Lately I have had to schedule ‘Walk the Dogs’ in order to make sure it didn’t feel like Something Else I Have to Do. I love walking the dogs. It helps me get some fresh air, spend quality time with the ‘pack’ and get some exercise. I’ll add my 25# weight vest to combine some additional challenge if it is a particularly busy day, but otherwise it is a great opportuntiy to ‘undo’ the sitting damage I did during the rest of my day. This is also the time to just decompress.

If you properly implement these concepts – you will see some significant changes in your life. The one I monitor regularly is my overall health. How often am I getting sick? It has been well over a year since I had any kind of illness or need to cash in a Sick Day. There will be days that I dont feel 100% – sure. These days I slow my Rythmn down and improve my Eat Well focuses. I skip the workouts and make sure the casual dog walk happens. The ‘To-Do’ list is even lower priority. By doing this, I generally only need the one day to bounce back – the next day, I am right back into my normal Rythmn. If you ignore these signs and push through with 100% effort, you will burnout. When this happens, every wheel on the cart falls off. It can take days if not weeks to recover. Think about the loss of productivity in this situation.

Personally, I don’t have time to get sick. There are too many things I WANT to do. It’s not so much a matter of having things I ‘Have to do’ – I choose to do them. I have reasons why I want to do them. They are all optional. I know this. My scuedule is booked because I enjoy everything on it. But if I want to keep doing all of it, I need to make sure my priorities are right.

Eat Well
Exercise
Keep to my Rythmn
Enjoy the Down Time

Sugar Cravings – Evil Sweetness

stack of sugar cubes in spoon. isolated on white
Sugar Cravings
Let me help you eliminate sugar cravings so that you can embrace a nutrient dense whole foods lifestyle while still enjoying delicious meals and desserts.

I prractice a holistic approach to health and wellness, which means I look at how all areas of your life are connected.

Together we will work to reach your health goals in areas such as
-achieving optimal weight
-reducing food cravings
-increasing sleep
-maximizing energy

As we work together, you will develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, life balance and health.

To see if we will work well together, call or email me to set up a FREE 30min Strategy Session.
(check out FYPlife.com for contact information)

To your Optimal Self,
Kim Wendt
Health Coach, Fuel Your Potential

Adrenal Fatigue

sleep on computer
Adrenal FatigueKim Wendt

Definition – Adrenal Fatigue is any decrease in the ability of the adrenal glands to carry out their normal functions. This happens when your body is overwhelmed, when stress overextends the capacity of your body to compensate and fully recover.

I primarily help women overcome feeling stressed, burned out, and exhausted so they can wake up feeling refreshed and energized throughout the day without the need of stimulants like caffeine or sugar.

I prractice a holistic approach to health and wellness, which means I look at how all areas of your life are connected.

Together we will work to reach your health goals in areas such as
-achieving optimal weight
-reducing food cravings
-increasing sleep
-maximizing energy

As we work together, you will develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, life balance and health.

To see if we will work well together, call or email me to set up a FREE 30min Strategy Session.

To your Optimal Self,
Kim Wendt
Health Coach, Fuel Your Potential

Presence

mindful-eating

Interested in losing weight? The simple act of being present could help you drop those extra pounds.

Hardly anyone would argue that being more present in your life, body, and mind, or with your family and friends creates a healthier you and more solid relationships with those closest to you.

Being present with your food does exactly the same thing. By eating your food more mindfully, you are creating a relaxation response in the body which helps you to digest and assimilate this food much more easily. This rest & digest mode ultimately creates a healthier you because you’ll prime your metabolism to work efficiently and you’ll glean more nutrients from your food. You’ll also have a better relationship with your food because you’ll savor and appreciate it more not only for its taste but also for what it can do for you.

The opposite would be gobbling your food down mindlessly to the point where you don’t even taste what you’re eating, and it’s gone within minutes and sometimes even seconds. Eating in this manner creates a stress response in the body which effectively shuts down your digestion and increases the release of cortisol in your body. This ultimately causes you to store your food as fat.

So be more present with your food at every meal, snack, or even bite. Sloooow down with your food. This means using all of your senses. First smell and then really look at how appetizing your food is (or isn’t) to you. (If it isn’t, maybe it’s time to upgrade.) Take a bite and feel its texture on your tongue. Notice if it’s salty, sweet, sour, bitter, or pungent. Now begin to chew it and continue chewing until you have a liquidy paste in your mouth. Your saliva is the first defense in breaking down your food for digestion. Swallow and repeat.

By slowing down with your food, you allow yourself to truly savor and enjoy it. Rather than a whirlwind blur of inhaling, choking down, and wondering “What the heck did I just eat?!” moment, food and the act of eating becomes a pleasant, relaxing and nourishing experience.

Busy Professional; Part 1

Man pointing towards window display
The focus of this article is about better eating options for the busy professional.
Quick background on me – I have spent many years in the corporate environment and have learned how to navigate the unhealthy world of eating, sitting, driving, constant computer work, and endless meetings. One of the most important things to realize is this – even though you may be extremely exhausted at the end of a busy work day, you likely BARELY MOVED. This inactivity is putting an enormous dent in your health. It is speeding up your aging process and making you less and less healthy. There are several things you can do to counter-balance this poor situation.
1. Move more. Park further away from the building, take the stairs rather than the elevator, drink plenty of water and go to the bathroom further away from your desk, etc… MOVE MORE.
2. Ditch the carbs. The breads, grains, sugar, excess fruit, etc… Carbs are instant quick energy, but if you don’t use them immediately, the excess is stored as body fat. Realize how much (or little) you move and adjust your carbs DOWN.
3. Increase your protein and healthy fats.
4. Prioritize sleep – even if that means going to bed shortly after 8pm. No joke.
5. Drink plenty of water… Over 120oz a day
6. Cut the caffeine – especially if you are trying to get your sleep under control

Next Article – Food/Meal options

November Foods!

PumpkinPancake

Pumpkin Pancakes w/ Bacon and Eggs – No FLOUR!

November tends to bring the stress of eating ‘healthy’ and the guilt associated with it to an all time high. With Thanksgiving and Holiday Parties on the calendar, it can become increasingly challenging to avoid the bad foods. That should not be an excuse. At the end of the day, you have control over what goes into your mouth. Although that is easy to say (and easier to write), it is not ‘easy’ to implement. The secret – find healthier versions of the things you love.

You like Mash Potatoes – find a recipe that uses Cauliflower instead – like this

You like Pumpkin Pie – this one ROCKS!

You need other GREAT Thanksgiving Recipes – check out these sites:

PaleOMG

NomNom Paleo

Whole9Life – A Healthy Thanksgiving

Mark’s Daily Apple – Thanksgiving search

Don’t let excuse of ‘It’s the holiday’ or ‘I’ll start in the new year’ or ‘I’ll just do it at this one party’ (there will be MANY parties this time of year). If you don’t know what foods will be at the event you are headed to – BRING YOUR OWN and share. Yeah, it will cost a little more than you normally would spend. Yes, you will have to make a LOT because everyone around you will be SCARFING down YOUR food. Yes, YOU WILL HAVE BETTER OPTIONS TO CHOOSE FROM when you do this…

 

Gut Health

Finding a balance in health, performance, work, and social life can be a challenge. The clients I work with regularly tend to have the most difficult time knowing when to buckle down and be super strict and when to let loose.
At the end of the day, it all depends on where you are on the overall health spectrum. The closer you are to ULTIMATE HEALTH, the more leeway you have with your food choices (for a short period of time). The closer your are to SICK, the less room for error you have and the more strict you need to be.
When a client asks me if they can have Ice Cream, Beer, or Pizza (for example) – my response is always the same… “It Depends”.
It Depends on a bunch of things:
1. How strict/compliant have you been?
2. How is your digestion, poop (ha! he said poop), sleep, and recovery from workouts?
3. Is it going to be the BEST Friggen Ice Cream, Beer, or Pizza in the world?!?!
4. Are you going to savor every morsel?

These are just some of the things to consider.
As I mentioned, your digestion and poop (giggle) need to be dialed in before you consider any off course food options. The negative impacts can be pretty rough if you indulge too frequently or too BIG.

This week there is a free Gut Health Webinar launching.
Check out this link to sign up.
It should be very insightful – so if your POOP is anything but PERFECT, you should prioritize this opportunity to gain some knowledge.

It is important to know how food impacts you – inside and out.

What did you eat today?

I was traveling a ton over the last couple of days.
I always hunt out a Trader Joe’s or a Whole Foods for my meals.
I look for Chipotle for many of my lunches.
In a pinch, I get a burger at either The Habit or In n Out – Protein style, no cheese/no sauce

When none of those options are available – a usual grocery store will have the basics:
TravelFood

The Aidell’s sausages are pretty clean. Nothing funny in them.
The Nut mix could easily be swapped out with an avocado.
The carrots were tasty.
It meets all of the basic criteria’s

What are your Emergency/Travel foods?

First Video – Turkey Patties and Sweet Potato Hash

Here is the first video of a Weekly series I plan on putting up.

It has some bugs to work out – but I promise, Video 2 (next week) is already much better!

They will improve as I get my flow down. For now, enjoy!

TurkeyPattySPHash

 


Click the image above to go to the video…

A Quick (~15min) recipe that is super tasty. Easy to make, quick to prepare. Ingredients:
1/2lb Ground Turkey
3 Slices of Bacon
Lettuce
1/2 tomato
1 small Sweet Potato
1 small Scallop (or 1/2 onion)
Seasonings – Olive Oil, Vinegar, Cumin, Paprika, Chipotle Pepper, Cinnamon, Salt and Pepper – and Trader Joe’s 21 Seasoning Blend
Dogs Optional