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Food allergy guide and meal plans

Confessions From A Health Coach

October 14, 2013 //  by Marian Mitchell//  Leave a Comment

This blog was originally published on Olive Leaf Wellness.

Confessions From a Health Coach

I have a confession to make. I have a hard time making time for myself. I know better. I know that I cannot serve others when my own cup runs empty. I love being a mom. I want to be with my kids when I’m not working.

Making time for going to the gym, hanging out with my girl friends and going out on a date with my love is hard for me.

I love all of these things, but along with them comes guilt. Why oh why must we feel guilty for taking care of ourselves?!

It isn’t just mom’s though. Many couples do something similar when they first start dating. Maybe we want to show our new boss what a dedicated and hard worker we are. Or we get a new pet. The list just goes on. It is way too easy to put our own needs at the bottom of the priority list, and for way too long.
The problem with this is that after our cup being low or empty for so long, we start to become tired, irritable and often times resentful. Then we feel guilty about being tired, irritable and resentful! Time to stop the cycle of guilt! You need you. Your kids need it. Your relationships need it. Your job needs you to do it.

So how do you make time for yourself?

  1. Delegate.  Write a list of everything you do.  Look at this list and ask yourself: What is eating up all of your time? Is it house work? Laundry? Picking up around the house? Cooking really complex, intense meals? Making everything from scratch? A ton of activities? Now, what can you delegate? What can your kids do to help you? Can you ask a friend to come over and help? Can you afford to hire someone to help? Can you barter services if you can’t afford it? Time to get creative, get humble and realize you aren’t an island and can do everything all by yourself. Ask for help. I think you’ll be surprised… and relieved.
  2. Live more simply. Looking at this same list, what can be eliminated? Can you reduce the number of activities you or your kids are involved in? Can you get rid of some of the stuff making your house cluttered and/or messy? What can you live without? This is not an easy process by any means, but I promise it’s worth it.

Now that you’ve made some tough decisions, it’s time to think about self care. Let’s fill your cup so you have something to give. What does this look like? While self care can be different for everyone, there are three parts I have found to be essential.

  1. Time to just be you.  We all have a lot of hats these days. Husband/wife, boyfriend/girlfriend, mom/dad, employer/employee, housekeeper, pet trainer, chef, etc. What about just being you? It’s all too easy to lose our identity living the everyday life. Take time to remember who you are and what you enjoy without any outside influences. It truly is refreshing.
  2. Do something you enjoy regularly.  This will look different for every person. There is no one size fits all approach. For me, I love working out and meeting up for a cup of coffee with friends. I need to work out a couple times a week. Hanging out with girlfriends is more of a once every couple weeks deal. I wish it could be more, but realistically, once or twice a month is how it works out.
  3. Take time to remember why you fell in love.  It is way too easy and common for partners to get so into the routine of everyday life and take each other for granted. Making your relationship a priority is essential if you want to stay with this person for the rest of your life. It’s important for your friendship (helping to avoid nasty, unnecessary fights), important for your kids to see and important for getting through the tough times that every couple goes through.

You need you to take care of you. Your family needs you to take care of you. Your health and well being are essential for healthy, happy relationships with everyone in your life. So today, sit down and think about 3 things you can do for you the remainder of the month to fill your cup.

Category: Mind + SpiritTag: delegate, family, mom, self care, stress less

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
Quiche's are an easy way to create a breakfast for Quiche's are an easy way to create a breakfast for the week that is sustaining, delicious, and healthy all at the same time.

I like to use sweet potatoes as my crust, then I add in sauteed veggies like mushrooms, bell peppers, onion, and garlic with precooked bacon or sausage, and if I'm feeling indulgent, some goat cheese along with salt, pepper, and herbs.

The cheese and sausage help keep the texture from getting dry when reheating. However, you can always top with salsa or avocado to help with that as well. This recipe can be found on my YouTube channel, Thrive Gluten Free.
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
I love when simple meets flavorful. Sometimes I'm I love when simple meets flavorful. Sometimes I'm amazed at how delicious just a few ingredients can truly be. This beauty is:
1 bag @traderjoes cauliflower gnocchi
1 tbsp extra virgin olive oil
4 tbsp pesto sauce
1/3 cup sliced sundried tomatoes
1/3 cup kalamata olives
1 cup cooked chicken breast cubed
1 handful arugula

Cook gnocchi according to directions, then add all ingredients except the arugula and cook for 3-4 minutes. Then fold in arugula and let wilt for 1-2 minutes. DONE! 

Get the recipe again here: https://www.roadtolivingwhole.com/mediterranean-style-cauliflower-gnocchi/
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