Hi all!  It’s been a while since my last post.  Getting the online program launched was my top priority, so writing got put on the back burner for a while!  That being said….LOTS to catch up on!

Remember I signed up with an online trainer?

You may recall my post a while back about how I realized I was not practicing what I preach?  I found myself not following my own advice and was living with an overall feeling of just not being proud of myself.  Night shifts, clinics, book-writing, and program-planning….it all takes a toll.  And I’d not been very good at taking care of myself for a good, long while.  Admitting that was pretty hard – and showing you the photos is hard too.  I’ve been “fit” as long as I can remember, but I was a very overweight child.

I’m so glad I got my sh*t together and admitted to myself that I needed help…badly!  Below are my 90-day pics of my progress.  NINETY days!  The one thing I want you to understand about these pics is the fact that this represents “only” a NINE pound weight loss!

I know….nine pounds in 3 months isn’t much.  And, to many people it wouldn’t even be worth the effort.  BUT…my body composition shows a FAT LOSS of nearly 12 lbs and a MUSCLE GAIN of 3 lbs.

What’s my point?  Pretty much the same point I always make – the scale number is so limited!  I couldn’t be more pleased with my nine-pound loss!  I’d also like to mention that the “after” pic is AFTER my being out of town nearly 2 weeks.  While I did have some activity – it wasn’t what my normal amount of activity has become.  Why is this important??

Because putting on muscle mass helps you MAINTAIN weight loss – been during times of inactivity or stress.

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My 20th Anniversary

Aside from the online program taking up a lot of time, I was also able to leave town to celebrate my 20th wedding anniversary.  We’d never been on a vacation without kids before, so this was a huge treat for us!

We chose the Abaco Islands as our destination – quick to get to, ocean, and won’t break the bank!  The Abacos are in the Bahamas and considered “out-islands.”  We rented a boat, did lots of fishing and kayaking.  It was such a wonderful getaway for just the two of us!

Right before our trip, I had a business conference in Los Angelas, California.  So, I was gone a total of nearly 2 weeks.  Again…blogs and postings got the back-burner.  No guilt there though!

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Online Program Launch!!

The final thing to catch you up on is the launch of my new online program.  Whew!  Finally out there!  Launch was April 1st and our first group coaching call was April 3rd.

I know I’ve been telling you about the program for a couple of months now, but I wanted to share the live outline with you!  You can also go to the website and watch a few intro videos.

The program has “rolling enrollment” – which means you can start any time.  To have a 1-hour free consult to discuss whether this may be a good fit for you, please visit the online calendar to schedule.

That’s all folks!

I look forward to life slowing down a bit and giving you more consistent, valuable content!

Truth time – I don’t always like to cook.

I love making healthy meals for my family and myself, but I often run out of motivation and ideas for meals.  I can get into a rut just like everyone else.

So – I’m listing my best “fun” cooking tips for you!  (And also for me…because I need to remind myself of these, too!)

Fun Cooking Tip #1: Check Out New Recipes

Sometimes, just seeing the beautiful food photos and reading recipes can spark some inspiration and get your motivation going again.

Recipes can be found online or you may prefer to invest in a quality cookbook found at your favorite bookstore.  Did you know there are websites where you can put in the ingredients you have and it pops out a recipe??  AMAZING!  This is my favorite website for that very thing.

Super-Pro-Tip!!!…..  Set a timer!  Going down the recipe rabbit hole can easily burn an afternoon.  Before you know it, you’ve spent a lot of time looking…with no time left for cooking!

Here are a few of my favorite cookbooks to browse:

  • Jimmy Moore’s Keto Cookbook
  • Danielle Walker’s Against All Grain (If you’ve not read her story – it’s amazing!)
  • Thug Kitchen – Eat like you give a f*ck  (Sorry…no offense intended here…but this is one hella cookbook!)

Fun Cooking Tip #2: Make Grocery Shopping Fun and Inspiring

When planning your trip to the grocery store, try to think of things you haven’t had in a while.  Think back to a time in your life that felt less hurried and stressed – is there a food or dish that you remember enjoying during that time?  What about something you haven’t had since childhood?  Has someone served something at a get-together that you particularly liked?

You can also browse around the store for something you’ve never had if you are feeling daring!  Being adventurous can go along with way with keeping things fun in the kitchen.  Buy the ingredient and then go home to find the perfect recipe to match!

Fun Cooking Tip #3: Keep It Simple!

Seriously, y’all….I can NOT stress this enough!  Not every meal has to be a production.

There are those rare times when I’m inspired and feel like getting fancy, but on regular days…. I have a 4-5 ingredient limit (including spices!).  The second I see the ingredient list, I already know to scroll on past depending on how long that list is!

There are a few ways to keep things simple:

  • Search for recipes with fewer than X ingredients (you can decide your limit)
  • Search for recipes that can be made in one pot or pan
  • Search for recipes that are exclusive to crock-pot cooking (set it and forget it!)
  • Buy ingredients that are ready to be used such as pre-washed greens, diced vegetables, frozen vegetables, etc
  • Cookbooks with simple recipes:  5-ingredient Keto Cookbook, Trader Joe’s Cookbook

Fun Cooking Tip #4: Put on some music and have some company!

You should already have a “feel good” playlist – if you don’t…stop reading this and go make a playlist of songs that get you up and hopping!  Put on that playlist when you are cooking.

If you have kids that need to learn the critical skill of cooking, or have friends that would like to come over for a visit – invite them to join you in the kitchen.  Use the time to flirt with your partner or have a mock competition to see who’s better at chopping vegetables.

You could even have a party where everyone contributes one ingredient to the process.  Obviously…give them the menu unless you want a Frankenstein of a meal.  🙂   But that could be fun and interesting too!

Fun Cooking Tip #5: Buy some swag

Having proper kitchen tools makes cooking so much easier and faster.  When’s the last time you sharpened your knives (or just bought a new set)?  Is that dull, crummy blender taking the fun out of your smoothies?

Here’s a list of my favorite kitchen things and why I like them.

  • Immersion Blender – a must if you make soups.  I used to have to use the regular blender then transfer liquids to a pot.  Not any more!  I can put everything into one put and use an immersion blender to take care of it all.  Faster…AND less mess.
  • Silicon Baking Mitts – my husband thought I was nuts buying these, but I couldn’t keep my oven mitts clean.  Now, he loves them too and I can even use them to open jars because they are a bit “sticky.”
  • Instant Pot – OMG…if you don’t have an Instant Pot…you are missing out!  I steam my eggs (poached) in my IP each week, we can do ribs in less than 45 minutes (no grilling for hours), frozen salmon in less than 5 minutes!  The link shows the exact one I have, but there are bigger ones and ones with more technology as well.  Of course, be sure to read all the safety info….it is a pressure cooker after all!
  • Air Fryer – We’ve had 2 air fryers.  Our first one worked just fine but wasn’t big enough.  Last year, we upgraded to the one in the link.  We use the air fryer at least 3-4 times per week cooking fries and tots, wings, and steak (surprisingly good!). I’ve even cooked a whole chicken in the air fryer with great results.  I really want to try scallops in it, but haven’t had a chance.
  • Ulu Knife – I use my Ulu Knife to chop veggies, chicken, and even to slice pizza.  This is not the one I have, as my husband bought mine as a gift from a local knife shop.  But, I do have the bowl that comes with it and love it for chopping veggies.  It’s great for cabbage for my tacos!
  • Small Ninja Blender – I am NOT a big fan of traditional blenders. I’ve just not found one that can withstand ice cubes and frozen vegetables for smoothies.  But, I bought this little guy years ago and still use it a ton.  It’s a small blender that is super easy to wash.  I use it to shred chicken, vegetables, and even put burger in it when I want the burger small so it lays flat inside my lasagna.
  • Spiralizer – This is not the one I have.  Mine is almost 10 years old and I’m not even sure of the brand.  But, they all look similar and work the same way.  Zoodles anyone??  My favorite is to use this to make sweet potato ribbons that are baked and then I put them on super-spicy chili.

We don’t get too crazy around our house – but the items above are a few that we’ve found very useful and fun to use.  Not to mention time-saving…like the IP and the air fryer.  We’ve also switched to silicon utensils (spatulas, etc).

Conclusion…..

You know that cooking is key to healthy eating.  But, yes, it does get boring at times.

Try one, or all, of my fun cooking tips to inspire you to get back into your kitchen and cook yourself some great dishes.  Your body and mind will thank you!

Check out this recipe!

ONE-Skillet Fritatta

Serves 4

8 eggs
¼ cup almond milk, unsweetened
1 tsp olive oil, extra virgin

1 clove of garlic, minced

1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced

1 handful cherry tomatoes, halved
1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.)

1 dash salt and pepper

Instructions

Preheat oven to 375F.

Whisk together eggs and almond milk.

Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.

To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.

Add the tomatoes, herbs, spices, salt, and pepper.

Pour in the eggs.

Place the skillet into the oven and bake for 20-30 minutes, until eggs are set.

Serve & enjoy!

Tip: Feel free to substitute your veggies and use what you have on-hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!

Ready to make that next diet be your last?  My online program addresses how to be 100% ready for your next weight-loss endeavor so you can finally be done with dieting forever.

Click here to schedule your 60-minute discovery call to see if my program would be a good fit for you.


Buy My Book on Amazon – Paperback or Kindle

*What’s with all the links??….  Easy!  I’ve done a ton of research so you don’t have to.  I take what I use and know, mixed with other research, to provide you with products and services I feel are quality and could be of use to you.  I do make a small percentage from the sale of these products – but it costs you nothing extra to purchase them.  Please know that I’d never push a product I don’t believe in.  I value your trust in me more than I value making $0.75 from the sale of a product!  Always read reviews and do your own research before purchasing products and services.

Inflammation….unfortunately, it’s not just a hot and sexy catch phrase that attracts your attention.  It’s a super-bad fact of our chronically busy and stressful lives.

The past several years, the research into inflammation has shown that it plays a key role in many chronic health issues including obesity, heart disease, Alzheimer’s disease, Type 2 Diabetes, dementia, metabolic syndrome, vascular disease, blood clots, and more.

Reviewing the research into what causes inflammation would take days and a multi-post series!  It really is that complicated!  So, for the sake of time and simplicity – let’s focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it.

Anti-Inflammatory Food #1: Berries, Grapes, & Cherries

How lucky is it that some of our favorite treats are some of the best anti-inflammatory foods?

Berries, grapes, and cherries are packed with fiber and antioxidant vitamins (such as Vitamin C).  Not to mention their phytochemicals (phyto = plant), such as resveratrol, also act as anti-inflammatories.

Anti-Inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.”  This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of Vitamin C and the antioxidant quercetin.  The anti-inflammatory effects are best found in RED bell peppers and aren’t found in quite the same levels in other peppers or peppers that aren’t fully ripe.

Anti-Inflammatory Food #3: Healthy Fats

Hopefully, you don’t still have the anti-fat mentality and cringe when you hear the term “healthy fats.”  Sure, there are some fats that PROMOTE inflammation, such as trans fats.  But there are also plenty of fats that are anti-inflammatory.

The best anti-inflammatory fats are the unsaturated ones, including Omega-3s.  These fats are linked to reduced risk of heart disease, diabetes, and some cancers.

You can opt for fresh avocados, quality olive oil (or other specialty oils…my favorite is avocado or macadamia nut oil), fatty fish such salmon and sardines.  You can also obtain Omega-3s from seeds like chia, hemp, and flax.

Anti-Inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound known as ECGC (I’ll let you google that).  This compound is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s disease.

L-theanine is another compound of green tea that has many benefits, including mood elevation and relaxation.

Drinking green tea is great, but have you ever considered taking this one step farther and drinking matcha green tea?  Matcha tea is thought to contain much higher levels of antioxidants than other green teas.  Here’s my favorite!

Anti-Inflammatory Food #5: Turmeric

Hopefully, you already knew this amazing food would make the list!

Turmeric is an herb that contains the antioxidant curcumin.  Curcumin has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

Anti-Inflammatory Food #6: Dark Chocolate

Dark chocolate may rival #1 for the most decadent anti-inflammatory food! Dark chocolate with at least 70% cocoa is packed with anti-inflammatory antioxidants, namely flavonols.  One of these powerful flavonols is quercetin, mentioned above. These chemicals reduce the risk of heart disease by helping keep arteries healthy.  They’ve also been shown to help prevent neuro-inflammation (inflammation of the brain and nerves) and may help with long-term memory and reduce the risk of dementia and stroke.

This does NOT include sugary candy bars!  You already know those aren’t going to be anti-inflammatory and will actually PROMOTE inflammation.

When buying dark chocolate, remember to go for at least 70% dark.  The higher the percentage, the less “sweet” it will be and a little goes a long way!

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods to choose from!  They range from colorful berries, vegetables, herbs and spices…. to fats and even cocoa!

Check out this RECIPE!

Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

 

Serves 2

¾ cup dry quinoa (pre-rinsed)

2 tbsp coconut oil1 medium onion, diced1 bell pepper, chopped1 dash salt½ tbsp turmeric1 dash black pepper

2 cups broccoli, chopped

 

In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

Ready to make that next diet be your last?  My online program addresses how to be 100% ready for your next weight-loss endeavor so you can finally be done with dieting forever.

Click here to schedule your 60-minute discovery call to see if my program would be a good fit for you.


Buy My Book On Amazon – Paperback or Kindle

References:

 

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much.  It’s your body’s natural reaction to circumstances and it can be live-saving.  Then, when the “threat” (AKA – stressor) is gone, the reaction subsides and all is well.

Examples of acute stress:  getting over a case of bronchitis, preparing for a public speech, dreading a meeting with your boss, planning the PTA fundraiser, etc.  All of those things have an END….they don’t go on forever.

It’s chronic stress that becomes a problem.

You see, your body has specific stress reactions that are in play to help you get through times of acute stress.  You now…those times mentioned above or for when you have to run from a tiger or lift a car off a child.

If these stress reactions are triggered every day, or many times a day, the chemical reactions that occur within your body begin to have negative consequences instead of positive ones.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Mess #1: Weight Gain

When the body perceives you to be under stress, it does not know whether you are running from a tiger or if you are just trying to survive the in-laws.  Heck, it may not even realize you are planning your wedding and the stress is actually good stress!  Regardless of WHY – the body’s reaction is the same.  It reverts back to primal, reflexive reactions to SAVE YOUR LIFE.  This means, your body will ALWAYS think you are running from a tiger if it senses stress.

What is required to successfully outrun a tiger?  (Besides lots of luck!)  First, your body needs extra glucose (sugar) in the blood stream so your muscles have energy to run!  However, your muscles can’t use this blood sugar – it must first have insulin present.  Insulin is a chemical messenger that “allows” your cells to let glucose into them to be used for fuel.

BUT, if your cells are already fed and really don’t need that fuel….because, hey, you really aren’t running from a tiger – you are sitting at your desk, day after day, worrying about bills, your marriage, your troubled child, or whatever – the cells will REJECT that glucose and insulin.  The cells simply don’t need to be fed, thus, they can ignore that extra glucose and insulin for now.

Insulin’s second job is to STORE FUEL for later – ie…fat storage.  So, if that extra glucose your body gave you to handle the stressful time isn’t used, it’s going to be stored as fat.

Mess #2: Increased Risk of Cardiovascular Disease

Not only does the weight gain mentioned above contribute to your risk for cardiovascular disease (ie…heart attack or stroke), a chronic stress response contributes to chronic inflammation.

Chronic inflammation is the foundation for multiple health issues including cardiovascular disease.

This is because it can cause your body to have “thicker” blood and it can also cause your cells to “resist” insulin (mentioned above) and contribute to metabolic syndrome and Type 2 Diabetes – both of which are primary risk factors for cardiovascular disease.

Mess #3: Reduced Immunity

Ever notice that you get sick more often when you are stressed?  Maybe you get colds, cold sores, or even stomach ailments more frequently when feeling stressed.

This is because stress hormones affect the chemical messengers that are secreted by your immune cells.  These chemical messengers are called “cytokines” and they play a very important role in your body’s defense.  When under chronic stress, the cytokines are not at complete working capacity.  Thus, these cells become less effective at fighting off illness.

Mess #4: Sleep Disruption

Stress and sleep go hand-in-hand.  It’s often difficult to sleep when you have very important (and stressful) things on your mind.

If you don’t get enough sleep, it affects your energy level, mood, memory, ability to think clearly, immunity, and weight regulation.

More and more research is showing just how important sleep is for overall health and well-being.

Notice Any Trends Here??

If you’ve read this entire article, you are likely to notice that all of these problems are intertwined and ALL can lead to repeated cycles of weight gain, cardiovascular disease, failed immunity, and poor sleep.

This is not a linear process, but an ongoing, cyclic process that feeds upon itself.

THIS is where the problem lies.

One must address multiple aspects of health to truly remedy the issue.  For example, trying to lose weight without addressing sleep deprivation will limit your efforts.  The same can be said for trying to solve your sleep deprivation issues without addressing your stress.

Stress-Busting Tips

There’s no shortage of very simple things you can try to reduce the effects of stress on your body.  Better yet – to reduce the actual stress itself!

  • Ask for help
  • Delegate tasks that can be done by someone else
  • Counseling
  • Exercise (HUGE one here!!)
  • Proper nutrition (Poor nutrition only contributes more to chronic inflammation.)
  • Breath deeply
  • Say “no” more often (really…it’s okay!)
  • Confide in a friend, loved one, or a therapist
  •  Take a walk in nature
  •  Unplug
  • Connect with loved ones

Ready to make that next diet be your last?  My online program addresses how to be 100% ready for your next weight-loss endeavor so you can finally be done with dieting forever.

https://vimeo.com/321849504

Click here to schedule your 60-minute discovery call to see if my program would be a good fit for you.


Buy My Book on Amazon – Paperback or Kindle

Weight Loss

Time to come clean

The past few years have been a bit of a challenge for me. I had a job that wasn’t what I expected. My daughter had a health scare (she’s fine). And I traveled 2 weeks out of the month to work as a physician in underserved locations from 2014-2016, leaving my family and routine behind.

Everyone has challenges, I’m no different. But what was different for me was the fact that I was supposed to be an expert on diet, lifestyle, and generally taking proper care of oneself. I confess – I was barely hanging on. I won’t even go into stress or mental health – that’s an entirely different blog post! But, I will go into my struggle to maintain my own weight through all of this – and how it continues to be quite challenging…..despite all the knowledge in my head.

Traveling isn’t easy on the body

I’ll start with the traveling. I actually did relatively well for a really long time. I hardly ever ate out, I traveled with meal replacements, and I stocked my hotel with real foods. I generally did well with my eating unless I was working nights – then all bets were off and I made horrible decisions.

But, working out wasn’t what I was used to. Hotel gyms aren’t usually motivating and I struggled to find outdoor fitness in areas I didn’t know. I had to take long breaks from crossfit, which made it just not worth going as I’d get so sore when I “started again” when I got home. Still – I made it work. I found a place I loved to trail run and that lasted until I was informed there were rattlesnakes up there. I then stopped running there unless it was really cold outside. It was also challenging because I’d be homesick and very tired after working all day. Coming home to a hotel every night isn’t fun, and many nights I went right to bed.

Still, I didn’t do too badly. The real challenge didn’t start until I stopped traveling….and started working nights.

Working overnight takes its toll

I’ve now been working exclusively nights for over 2 years. As the time has passed, I’ve noticed that it’s getting harder and harder to maintain my weight. It’s actually been very challenging.

But, it’s not supposed to be challenging for ME! I’m the weight loss doctor! If I can coach other people, I should surely be able to handle my own weight, right?

Wrong.

Working nights, for me, works for many reasons. And someday I hope to not have to do them, but for now – this is the way that works for me and my family. However, as time has gone one, I find I don’t recover from the shifts as easily and it’s easier than ever to make suboptimal decisions….particularly about food.

Don’t get me wrong – I still eat very well. Just not as well as I used to. The thing is, night shifts set a person up for weight gain just by staying up all night and disrupting the circadian rhythm. This causes cortisol (your stress hormone) to be all out of whack and leads to an inherently higher risk of obesity, metabolic syndrome, and type 2 diabetes.

You guys…. I had my wellness check a couple months ago and, to my horror, my fasting blood glucose was….101!! It’s never been above 70 before.

And cue the reality check!

A realistic assessment & solution

So, I was forced to take a good hard look at what the heck I was doing to myself. I recommitted to a low-carb food plan, but it was far from “clean.” I knew I needed some help with this.

So, I’ve hired a trainer that put me on a strict meal plan and training program. That’s right – I, the weight loss doc, needed help – professional help. I admitted to this woman who I was and what I did…and the fact that I just wasn’t being who I wanted to be from a health and fitness standpoint.

The exact day she handed me my plan, it was like a switch was flipped. I was all in. I drove to the store, bought what I needed. I ordered a few small additional pieces of gym equipment from amazon. And I started the next day.

My progress

I’m going to have to keep you posted on how this progresses. I’m already wearing my jeans more comfortably and I’ve lost a few pounds. But, even more than that – I’m having a feeling that I’ve not had in a long time…PRIDE.

That’s right – one of the things I missed most about myself was the feeling of pride I’d have when I had a good workout, or ran a good race. I’d always been able to self-regulate and make myself do all these things from intrinsic motivation alone. (I once ran 16 miles on the treadmill because the weather was just too bad to go outside and I had a marathon coming up!) But, stress, work, lack of sleep….it all affected my motivation. I kept telling myself that I’d get back on track “next week” or “tomorrow.” And, I did an okay job of attempting it. But, it was never to the degree that made me proud of myself.

Of all the benefits clean eating and a good training program can have, feeling a sense of accomplishment is a big one for me.

Feeling like a fraud

The other thing that has bothered me me throughout this struggle is my ability to identify problems and help others, but I wasn’t able to help myself.

I felt like a big, fat fraud.

I’m trying to think of this a bit differently because I know I’m being hard on myself when I say that. After all – there are plenty of athletic coaches who are geniuses, but never played the sport they coach. Some people just have the ability to motivate others or have an eye for technique. I’d like to think I’m one of those individuals.

But, the bottom line is…. I wasn’t doing what I knew I should be doing! And that’s the part that bothered me. It would be one thing if I was running 40 miles a week and eating strictly clean paleo 100% of the time, but I wasn’t.

Now, I am. (Well….not with running and paleo….but I am 100% on a strict plan.)

Why bother disclosing?

As I considered writing this post – I kept being reminded of how vulnerable people are with me on a daily basis. Thinking about that, I knew I wanted to be just as vulnerable to anyone who trusts me. I also know I can better serve others as a physician and coach if I’m at my own best.

We all have different bodies, chemical physiology, schedules, and mental hangups. And none of us are “on” all the time. I struggle…a lot. I know many of you do too. And, when it comes to needing help – none of us are immune to it. I resisted admitting this to myself for a long time. But, finally, common sense kicked back in and I knew taking better care of myself means I can take better care of others.

My promise

I’m not going to pledge or promise anything to you.

My promise is only to myself – that I will do what it takes to be the best possible version of me, that I will do things the make me proud of myself and give me a sense of accomplishment.

By extension – this makes me a better clinician for YOU.

Stay tuned for updates!

My ebook Weight Loss that Works: Secrets to Restoring Confidence and Reclaiming Your Body is now available here! Coming in 2019….an intensive, online program!