Discipline, Integrity, and Discomfort

I set my alarm for 5:15 AM as I glanced over at my dresser to make sure that I had everything that I needed in the morning.  

Check! It was all there.  

My pants, socks, sports bra, long-sleeve shirt and quarter-zip pullover were neatly folded waiting to be put on for my morning run. I crawled into bed a bit earlier than normal, pulling the covers up and checking the alarm just one more time.  

I had a running date.   

A friend had been inquiring on Facebook to see if anyone was interested in joining her on morning runs a few days per week. The distance, pace, and frequency aligned with what I was looking for and so with that, I sent a message. “I’m in.”  (more…)

The Place of In-between

The month of August has always felt a bit melancholy to me. Always a fan of school and the fall,  I relish the cooler days and the rhythm of life that September brings. But this year, after a major health scare, every day feels a bit more poignant if it isn’t well spent.

Being present to life in the moment is a gift that we can all too often take for granted. Instead of focusing on what we have, we look to the “someday.” The truth is we may not get that someday, especially if we’re not taking full advantage of the moments that we have to make changes NOW.

When it comes to eating well and moving more, many clients create timelines around upcoming events and dates that they’re anticipating -certainly understandable as we are a very social and food-oriented culture. If you’ve got a big vacation coming up, you wait until you return. If you have a busy social month, you may wait until it’s over.  But, if you’re always waiting for time to pass to fit health into your life, it may not happen. You have to make it work.

So, this August, while summer is still in full effect and you’re in the in-between – wait no more! Seize the day and do some stuff that’ll have you feeling better mentally and physically before September starts. Here are a few ideas to get you started:

1) Check out a local farmers’ market and grab some fresh, organic produce. There is truly something special about locally grown vegetables – from the way that they taste to knowing that they were grown by people that really care about what they’re doing.
2) Try a new-to-you outdoor activity. Have you been wanting to try paddleboarding? How about blowing off some dust on that bicycle of yours? Find a trail you’ve never been on before for a hike or kayak down a local river. There are so many options!
3) NOW is the time get some vitamin D and boy does it feel good when you do. Head outside in short-sleeves and shorts to get some sun on that skin. 10 minutes will help to boost your vitamin D and give you that happy, summer feeling!
4) Eat outdoors. Have you ever noticed that when your body is a bit warmer, you feel a little less like eating a lot of food? If you’re feeling a bit warm, vegetables and lighter fare may feel like exactly what you need.
5) Don’t wait to get started. Sometimes, we may treat the entirety of summer as one big vacation. While I can appreciate the idea of wanting to go with the flow and relax, we may be a bit too disconnected from healthy eating as cookouts and camping reign supreme. Be sure to stay focused on lean and clean proteins along with fresh vegetables all summer long. And with all of the sweet fruits in season, swap out sugar-laden treats with “nature’s candy.”

As I say quite often, our health is the ultimate expression of all of the choices that we make. And the best time to make those choices is now.

Happy Cells are Hydrated Cells

Water serves vital roles in maintaining our health. Our blood is comprised largely of water and serves as a transport system that delivers nutrients to our cells and organs while removing waste through urine, perspiration and breath. Many chemical reactions that occur within our bodies also depend on water. Proteins, fats and carbohydrates are broken down through hydrolysis reactions into smaller, more usable components such as amino acids and fatty acids.

Water is also vital in helping to maintain our body temperature. It enables the body to release heat when ambient temperature is higher than body temperature. The formation of sweat and the subsequent evaporation of water from the skin surface cools the body very efficiently.

But what if our water demands are exceeding the amount of water that we are taking in? When we lose just a mere 1 to 2 percent loss of body weight from water, we jeopardize our performance and ability to cool the body. This taxes our system as our hearts pumps harder, circulation slows and muscles fatigue more quickly. What if that loss creeps up to 3 to 4 percent? Now you’re in the danger zone for heat exhaustion, heat stroke, and cramping.

Staying ahead of dehydration is key. Here are some tips to make sure your water levels are optimized. (more…)

Transformations at True Health

insights-logoHello Everyone! It is Jenn here and I wanted to share some exciting news. In the next coming months, I wanted to let you know of some subtle changes that you may be seeing either on our website or on our Facebook page. In life, we have those moments that are a game-changer. The day that I met Dr. Paulson was one of mine. I have never met someone before that really wants the best for every person that they know. Whether a patient, friend or family member, she gives her time and attention to others so that they can live a life they love.  Because of her, I have been able to grow both professionally and personally. This is a gift for which I will forever be grateful.

Now, before you think that I am going anywhere, I am not (yet). I am in the beginning stages of establishing my own practice as Insights Health Coaching. Having worked with exclusively small businesses over the last 10-years, my entrepreneurial fire has been stoked and I can’t put it out! I love working with all of you and hope to make many new connections in the years to come. (more…)

Immune Boosters for the “Cold Season”

leaves-fall-colors-rainbowIt’s hard to ignore the signs of fall with a leaves changing here and there, Halloween decorations in the stores, and aisles of back-to-school supplies at Wal-Mart. Along with the cooler temps, high school football games, and the crunch of leaves under your feet, the fall brings one more thing with it…illness. It’s not necessarily that there are more germs in the fall, but our habits change and so do our immune systems. We typically spend more time indoors, kids are back in school amongst their friends, and holiday gatherings commence. With these changes to our lifestyles, our immune systems take a little bit of a hit. Let’s talk about how and what to do about it. (more…)