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A Valentine for YOU | Free Health Consultation

February 10, 2015 by Hillary 2 Comments

Hi friends! How’s Tuesday treatin’ ya?

Valentine’s Day is this weekend – and while I know it’s about showing appreciation and spending time with your special someone – I think it can also be a day to show yourself a little extra lovin’. If that means buying yourself a rich espresso dark chocolate truffle (yes please!), or a cheerful bouquet of flowers, so be it. It may also mean skipping sugary beverages for a day, or stashing the bathroom scale under your bed. Self-love is not egocentric; it’s necessary that we love ourselves before we can love another.

I’ve struggled with self-love for years; I still have moments that I have to push through and overcome. It takes day to day commitment and practice to treat our self the way we ought to – with respect and appreciation and gratitude. Self-love is one area of focus that I work on with my health coaching clients. By having respect for yourself, it is a whole lot easier to accomplish the other lifestyle changes you desire.

Would you like to…

– improve your mood as you build a loving and trusting relationship with your body?

– break off your relationship with the bathroom scale?

– rediscover your inherent ability to listen to your body’s wants and needs?

– meet your inner confidence due to feeling comfortable in your own skin?

– reduce anxiety/stress as you live with complete food freedom?

Whatever your plans are this Valentine’s Day, I invite you to schedule a free initial health consultation as a Valentine’s Day gift to you. During this free 50-minute session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

Email me to schedule your complimentary health consultation:

healthyhill3 {at} gmail {dot} com

With ♥

Your Health Coach, Hillary


Hillary-Parker

You’ve heard me talk about the IIN Health Coaching program quite a bit by now (find it all here: IIN Experience), and some of you may be interested to experience the program for yourself (it’s a remarkable curriculum!). What is a health coach and what do we do? Click here to find out.

The Institute for Integrative Nutrition (IIN) is offering a sweet deal for Valentine’s Day. If you’ve been curious about the IIN Health Coaching program, now is a great time to enroll. Email me with your personal questions, and, as an IIN ambassador, I will share a huge tuition savings offer with you. Ends February 14.

HealthCoaching_Infographic

Filed Under: Health Coaching Tagged With: Free Health Consultations, IIN, IIN Health Coach

My Experience at the Institute for Integrative Nutrition (IIN)

January 15, 2015 by Hillary 8 Comments

Woo hoo, this week (January 12 – 18) is the first annual Health Coach Week!

I’m still riding the high of graduating from the Institute for Integrative Nutrition (IIN). From January until December of 2014, I munched my way through the IIN curriculum and graduated this past December as a certified Holistic Health Coach.

cert

I wrote a handful of blog posts while I was in school:

My exciting announcement to go back to school!

IIN Check-In 1 | Primary Nutrition

IIN Check-In 2 | What is a Health Coach?

IIN Check-In 3 | Food Sensitivities 101

IIN Check-In 4 | Halfway Through!

IIN Check-In 5 | 8 Causes of Cravings

IIN Check-In 6 | Free Initial Consultations

IIN Check-In 7 | Top 9 Superfoods

Now that I’m through with the program, here is a synopsis of my experience at IIN:

During my senior year of college, I stressed over what I would do post-graduation. I landed a pretty sweet job – which I sill have – working in the corporate wellness industry for a fantastic company; but, despite graduating with a B.S. in Food and Nutrition Communication, I was craving more nutrition knowledge. I also was not fulfilling the personal one-on-one interaction with individuals that lifted my spirit during my internship as a peer nutrition mentor.

Many of the health and food blogs I read lead me to IIN graduates’ websites, as we are all connected in this community one way or another; I read nothing but positive feedback about IIN’s unique Health Coaching Program. At the end of 2013, I took the plunge and enrolled at IIN after months and months of contemplation. Not one week during the program, did I regret signing myself up for this journey. IIN lives up to all that says it is; and, in my opinion, the value of the program surpasses the cost of tuition.

The program is 40 weeks long, with 1 module per week. There are very few breaks in the curriculum, which is one of the few cons in my opinion. I personally wished for more time to soak up all of the information given (isn’t this always the case?). That said, a huge bonus is that the material is available to students for one full year after graduation.

IIN

One thing I heavily appreciated is that the program does not present biased nutrition information; in fact, I feel as though the actual nutrition/food component was of lesser concentration than that of the business/coaching/marketing skills.

By the end of the program (if you put in the time, and participate), you will know the basics of coaching and setting up a business. You’ll have more resources than you will ever need; you’ll have listened to lecture upon lecture from renowned doctors and researches and coaches that have opposite opinions about veganism and the Paleo diet. You’ll have the inside scoop on marketing yourself in a professional manner. You’ll probably budget your finances better, eat with the seasons, and listen to your friends on a whole new level.

IIN is a unique curriculum that was right for me.

I had a few people ask questions about IIN on the Nutrition Nut Facebook page:

What did you enjoy the most about your experience? What was the most challenging?

Now that I am through with the curriculum, what remains fondest in my memory, are the Coaching Circle Calls. One of the graduation requirements at IIN is to participate in at least six of the twelve Coaching Circle Calls. These calls are with one Health Coach/IIN graduate and a group of your current classmates. I adored my coach, Susan, who was all the way down under in Australia. I valued these calls so much that I attended all twelve. (I even called in on my birthday!) Susan was a fantastic coach, giving us wise advice as we advanced through the program. I will forever be grateful for that connection we shared across the globe.

The Coaching Circle Calls ended in September, yet I didn’t finish the program until December. I do wish the calls had extended the course of the program.

How did the instructors help you feel “connected” even though it was an online program?

As mentioned above – Coaching Circle Calls! Also, it was not required, but highly recommend to find a Peer Coach and have 12 “sessions” with them. My fellow classmate and healthy living blogger, Nicole, and I connected and scheduled regular calls with each other throughout the year… and we’ve remained in contact post-graduation.

In addition, I practiced coaching with classmates around the country via phone calls/Skype. Facebook group pages are huge at IIN – there was one for each class, as well as for individual Coaching Circles. I did not participate heavily on the Discussion Boards, but those are available on the Online Education Forum,   as well.

IIN

What does this certification allow you do in terms of scope of practice?

 

Health Coach Defined

“A Health Coach offers guidance and inspiration to help clients shift their behavior to healthier habits by making step-by-step changes to their diet and lifestyle. The client learns about new, healthy foods and the concept of primary foods: relationships, physical activity, career, and spirituality… Health Coaches focus on teaching clients to become self-sufficient by observing their own unique responses to various modifications and choosing health-promoting behaviors that work for them.”

What does a Health Coach do?

“A Health Coach is a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals.”

Common areas a Health Coach may help with: weight management, food cravings, sleep, energy, stress management, and digestion.

What does a Health Coach NOT do?

“A Health Coach does not take the place of any medical practitioner; rather, he or she serves as the missing link–the patient guide–that helps develop strategies to enact real, lasting lifestyle changes that address not only the diagnostic label (i.e. pre-diabetic), but also serve to enhance the client’s overall wellness.”

2015

I know that IIN is a successful program, as I have witnessed the transformation from the support of personalized coaching. I am now seeing clients — both in person locally, and by phone.

If you’re interested in my 6-Month 1:1 Health Coaching Program OR if you are interested in the IIN Health Coach certificate program for yourself, I would be happy to chat with you (I can offer you a tuition discount, too!).

I’d love to hear from you! healthyhill3 {at} gmail {dot} com

Filed Under: Health Coaching Tagged With: IIN, IIN Health Coach, My Experience at the Institute for Integrative Nutrition

I’m a Health Coach!

December 3, 2014 by Hillary 14 Comments

It’s official.

I am a Health Coach!

HC

I started the Holistic Health Coach Certification Program at the Institute for Integrative Nutrition back in January; so here I am – nearly one year, 40 jam-packed modules, 4 exams, and many late-night (and valuable) coaching calls later – I made it through to the end… or just the beginning, really!

I will talk more about my experience at IIN in another blog post and/or email newsletter; but today, I want to extend a special holiday gift to you.

I am offering discounted 1:1 Health Coaching to clients who sign-up before January 1, 2015.

For discount details, subscribe to the Nutrition Nut email newsletter [delivered to your inbox Friday morning].

Want to learn more about my 1:1 6-month Health Coaching Program? Click here.

 

Thank you for your support this past year!

xo Hillary, HC

Filed Under: Health Coaching, Life Tagged With: Holistic Health Coach, IIN, IIN Health Coach

IIN Check-In 7 | Superfoods

October 2, 2014 by Hillary 3 Comments

One day belated, but happy October y’all! It really is a fabulous month in my opinion. This October also marks the 10th (of twelve) month of my IIN Health Coaching program. Graduation in December is going to be here in the blink of an eye!

Last night, as I was catching up on coursework, I came across my notes on superfoods from earlier in the curriculum. The word superfood is thrown around a lot, especially if you’re heavily absorbed in all things wellness as I am. Food is super (delicious), but what are “superfoods” by definition?

superfoods

“Superfoods are…

a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Superfoods have the ability to tremendously increase the vital force and energy of one’s body, and are the optimum choice for improving overall health – boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation, and alkalizing the body.”

When I think of superfoods, I think blueberries, kale, and sweet potatoes. Here are nine superfoods that may be new to you!

salad

Top 9 Superfoods

1 // Cacao (Raw Chocolate)

Cacao is the highest antioxidant food on the planet. Raw chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.

2 // Goji Berries

Gogi berries are regarded  as a longevity, strength-building, and potency food of the highest order. They contain 18 kinds of amino acids, up to 21 trace minerals, vitamins B and E, and high amounts of antioxidants and iron.

3 // Maca

Maca contains 5x more protein than a potato and 4x more fiber. It increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein (nearly 20 amino acids).

4 // Raw Hemp Products

Hemp seeds (a.k.a hemp hearts) are packed with 33% pure digestible protein; they are rich in iron, amino acids, vitamin E, and omega-3 fatty acids.

hemp

>> Try my Pick-Me-Up Power Bar recipe, made with hemp!

5 // Spirulina & Blue-Green Algae

Spirulina is the world’s highest source of complete protein at 65% (beat that beef!); it provides a vast array of minerals, phytonutrients, and enzymes. Blue-green algae is a wild-grown superfood that is made up of 15% blue pigmented phycocyanin, which may increase our internal production of stems cells (source: Primordial Food).

>> Spirulina: Health Benefits & How To Get More In Your Diet

6 // Bee Products

Bee pollen contain nearly all B vitamins, B-9 (Folate) in particular and all 21 amino acids, making it a complete protein. Honey, it its organic/wild, raw, unfiltered state, is rich in minerals, antioxidants, probiotics, and enzymes; it’s the most complete food found in nature.

bee

<< local bee pollen sprinkled on a spring salad >>

7 // Camu Berries

The camu berry is the highes vitamin C source on the planet -move over, OJ! It’s excellent for rebuilding tissue, purifying blood, and enhancing immunity and energy. It’s said to be one of the best anti-depressants, immune building and eye-nourishing superfoods in the world.

8 // Sea Vegetables (Kelp, Dulse, Nori)

Rich in life-giving nutrients draw in from the ocean and sun, sea veggies help remove heavy metals, detoxify the body of radioactive iodine, provide trace minerals, regulate immunity, and decrease cancer risk. Seaweeds are especially excellent for the thyroid, immune system, adrenals, and hormone function.

9 // Medicinal Mushrooms

High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most adaptogenic herb/superfoods on the planet. They have been proven effective in healing cancer.

Source: This information is from the Institute for Integrative Nutrition curriculum; adapted from David Wolfe.

Do you eat any of the aforementioned superfoods?

What superfoods do you enjoy regularly?

 IIN & Health Coaching

IIN Check-In 1 | Primary Nutrition

IIN Check-In 2 | What is a Health Coach?

IIN Check-In 3 | Food Sensitivities 101

IIN Check-In 4 | Halfway Through!

IIN Check-In 5 | 8 Causes of Cravings

IIN Check-In 6 | Free Initial Consultations

clients

If you’re interested in a free initial Health Consultation, please email me. I’d love to hear from you!

During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

Filed Under: Health Coaching, Nutrition Tagged With: David Wolfe Superfoods, IIN, My IIN Experience, Spirulina Health Benefits, Top 9 Superfoods

Re-announcing: Free Consultations!

September 9, 2014 by Hillary 8 Comments

Y’all – last Thursday, the blog got sick, real sick. I don’t know if you have noticed, but Nutrition Nut has been under the weather for the past five days! It’s been quite a headache for her mother, to say the least. All things went haywire when I impulsively upgraded to WordPress 4.0. My blog theme was not jelling with the new update and therefore left us both with an ill website.

With several hours on call with technical support, emails and Google chat with the wonderful and patient Katy, and finally a restore to previous website files, we are back.

Now, I “simply” have to manually restore content that was not included in the restore.

With that said… I am assuming that my exciting announcement last Friday could have been missed by many, so here it is. Apologies if I sound like a broken record. Thanks for letting me rant!


It’s hard to believe, but I am already 3/4 of the way through the IIN program! Time does fly when you’re enjoying your education. A few weeks back, I received my “midway” certificate to start coaching clients. Let’s do this!

IINcert

While I haven’t launched my health coaching-specific website just yet (a summer bucket list must-do!), I want to give you a heads up about my services  – the first sneak peek, if you will – and extend a free consultation to you (or anyone else you know who may be interested).

Would you like to…

  • improve your mood as you build a loving and trusting relationship with your body?
  • break off your relationship with the bathroom scale?
  • rediscover your inherent ability to listen to your body’s wants and needs?
  • meet your inner confidence due to feeling comfortable in your own skin?
  • reduce anxiety/stress as you live with complete food freedom?

As a client of my health coaching program, you will:

  • set and accomplish goals in a way that is empowering and exciting
  • work to achieve and maintain your natural weight
  • understand and reduce your cravings
  • increase your energy levels
  • feel great in your body
  • learn about new foods and how you can easily incorporate them
  • improve your personal relationships
  • discover the confidence to create the life you want

Your program includes:

  • complimentary initial consultation
  • two 50-minute coaching sessions per month
  • email support between sessions
  • recipes that are healthy and simple to prepare
  • coaching and support to help you make the dietary and lifestyle changes you want
  • simple yet informative handouts that will increase your nutrition knowledge
  • access to my free email newsletter with the latest health tips and recipes
  • my personal commitment to your health and success

Hillary-Parker

To decide if health coaching is right for you, I invite you to schedule a complimentary consultation with me – by phone or in person.

During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

Please email me to schedule: healthyhill3 {at} gmail {dot} com

Happy Friday Hump Day, friends! Enjoy your September weekend…

Filed Under: Health Coaching, Uncategorized Tagged With: Free Health Consultations, IIN, IIN Health Coach

Tuesday Tidbits | July ’14

July 29, 2014 by Hillary 2 Comments

It’s Tuesday, let’s talk!

1. I am really looking forward to having an exclusive mother-daughter weekend in a few days to kick-off August. I’m hoping to check off one of my summer bucket list items then: make homemade ice cream!

2. Speaking of my 2014 SBL – since Little Blue is “getting pampered” in the auto shop – I am checking off item #1 because biking is my mode of transportation for the week.

3. Big news: I am officially certified to start coaching real clients. Say what? At the 25 week mark, we get a “mid-way cert” to permit us to begin coaching if we so desire.

IINcert

4. I am kind of failing at training for this 10K run next Sunday. Good thing I’m not taking it seriously. I am more so looking forward to the big breakfast that follows any race.

5. I really need to quit my kitchen laziness by whipping up a triple batch of Roasted Garlic Kale Hummus; I’ve gotta stop buying Trader Joe’s organic hummus every.single.week.

6. Please tell me I’m not the only woman that watched three hours of reality TV last night. #Bachelorettefinaleproblems #roommatebonding

7. Since I knew #6 was in the plans for Monday night, I made sure to fit in a jello-leg workout beforehand: 10 plyo strength tabatas + 30 sets of stairs.

8. In other workout news, the image of my Bell & Burpee Pyramid Workout was driving me nuts, so I designed a new one. Original to the trash. The workout though — it didn’t change, and it is killer. Three moves, one full-body workout.

9. Yes, I think this Chocolate Chip Zucchini Bread should happen in my kitchen stat, subbing healthier coconut oil and almond milk.

10. I am entirely thankful for fellow bloggers, like Lee, and health coaches, like Britt and Paige, who are willing to share their knowledge freely and graciously.

#allthetidbits>>

  • Tuesday Tidbits | June 2014
  • Tuesday Tidbits | April 2014
  • Tuesday Tidbits | February 2014
  • Tuesday Tidbits | January 2014
  • Tuesday Tidbits | December 2013
  • Tuesday Tidbits | November 2013
  • Tuesday Tidbits | October 2013
  • Tuesday Tidbits | August 2013
  • Tuesday Tidbits | July 2013
  • Tuesday Tidbits | June 2013
  • Tuesday Tidbits | April 2013
  • Tuesday Tidbits | March 2013
  • Tuesday Tidbits | February 2013

Filed Under: Life Tagged With: Bell & Burpee Pyramid Workout, Chocolate Chip Zucchini Bread, IIN, Plyo Strength Tabatas, Roasted Garlic Kale Hummus, Summer Bucket List

IIN Check-In 4 | Halfway Through!

June 12, 2014 by Hillary 7 Comments

On Monday, I got this message in my inbox.

IIN

Halfway? Week 20? How am I feeling? In all honesty, I am feeling a bit overwhelmed. As I mentioned in Paige’s Q & A, it is a bit of a challenge balancing all areas of life, specifically my 8-5 job, this little blog of mine, school, relationships, and time for myself.

I am sill chugging along and thrilled about IIN, but I am not as far along that I’d like to be. If I could just trust my own journey… believe that I will decide on my business title; that I will find the inspiration to create a coaching website; that I will be able to get this dream of mine off the ground.

milk

I continue to learn invaluable information about nutrition and health (along with business and coaching skills) that I did not learn from my undergrad education. One thing I love about IIN is the diversity of the curriculum: one week we are hearing from esteemed scholars about raw and vegan diets, and the next we are discussing the Atkins Diet and the benefits of butter.

This week, one of the topics we covered was milk. I was enlightened with fascinating new facts, so I thought I’d share!

1990: The use of genetically modified milk is approved in the United States.

2008: The Federal Drug Administration approves “cloned” milk.

The U.S. is the second largest producer of milk at 89 million metric tons per year.

29 million Americans are lactose intolerant. 85% of those with lactose intolerance can tolerate raw milk.

Milk is one of the top eight food allergens.

Health benefits of raw milk: contains enzymes (pasteurized milk does not); contains probiotics rich in beneficial bacteria; easier to digest; butterfat is a great source of easily absorbed Vitamin A; helps fight asthma and allergies, and more.

No energy is required to digest raw milk (net energy gain); proteins distorted by pasteurized put strain on digestion and require energy to digest (net energy loss).

Currently, only eight states in the U.S. allow raw milk to be sold in stores for human consumption.

The argument against raw milk: it can harbor dangerous bugs that can pose serious health risks, including Salmonella, E.coli, and Listeria.

Genetically Modified (GM) Milk: In 2007, 17% of U.S. cows were injected with rGBH. Milk from rBGH-treated cows contains  increased levels of Insulin Growth Factor-1, a hormone linked to certain cancers.

This information is complied from various sources via the Institute for Integrative Nutrition. 

What’s your stand on milk? Do you consume dairy products?

How do you feel about raw milk? Organic milk?

In the last month or so, I have cut back on my dairy consumption. I drink almond and coconut milk, and a splash of organic soy milk with my Starbucks iced coffee; but, I don’t stock cow’s milk in my fridge, and I haven’t been eating yogurt lately either. I do eat a minimal amount of cheese. I haven’t taken a strong stand to one side or the other in regards to dairy, but I know I’m not ready to give up Talenti or creamy goat cheese salads just yet.

* * *

Are you interested in IIN?

Please reach out to me by email if you have any questions about the program. If you plan to enroll, please ask about the tuition discounts I can offer you — up to $1,000 off!

  • IIN Check-In 1 | Primary Nutrition
  • IIN Check-In 2 | What is a Health Coach?
  • IIN Check-In 3 | Food Sensitivities 101

Filed Under: Health Coaching, Nutrition Tagged With: Benefits of Raw Milk, Genetically Modified Milk, IIN, IIN Health Coach, Is milk good or bad?, Milk Consumption in the United States

IIN Check-In 3 | Food Sensitivities 101

May 13, 2014 by Hillary 13 Comments

Check-IIN >>

Wowzers! We have been learning A LOT! My brain is saturated with new nutrition, coaching, and business knowledge. IIN really offers the full package.

I cannot believe it’s already Week 17! At my last check-in in the middle of Week 12, I gave a brief overview of what a health coach is. And now, this week, we are able to start working on our personalized coaching websites to share with the world — crazy!

I certainly could stand a breather to let all of this new information sink in. Luckily, for Memorial Day, we are given the week “off” before we start Module 20, turn in health histories (done), order business cards, and study for Test 2!

I’ve been consistent with practicing my coaching skills with fellow classmates (from around the country) once a week in addition to my regular scheduled Coach Calls and meetings with my Peer Coach. Evenings are busy and time management (work, school, blog, relationships) has been a game to balance.

salad

Lesson >> Food Sensitivities 101

Disclaimer: Please note, I am not a doctor nor a Registered Dietitian. The following information is from Susan M. Blum, MD via my education at IIN.

Food Allergy vs. Food Sensitivity

  • Allergy: specific immune response that is measurable by a conventional allergy doctor; histamine released from cells; obvious symptoms immediately after eating the food, i.e. tongue swelling, hives, anaphylaxis
  • Sensitivity: you feel better when you do not eat the food, and feel worse when you do; symptoms include: gas, bloating, constipation, diarrhea; systemic inflammation (feeling puffy, fatigue, headaches, rashes); arthritis and muscle pain

How do you develop a food sensitivity?

  • All food has protein (even vegetables!)
  • Proteins = sequences of amino acids
  • Immune cells recognize self vs. non-self by “reading” amino acid sequences (a.k.a. “name tags”)
  • All cells in your body have name tags that your immune cells  recognize; this is key so your body doesn’t attack itself
  • Foreign names tags cause an immune reaction
  • Every food has a name tag: your digestive system is designed to destroy the name tag and prevent it from entering your body

Healthy Gut:

  • Food is completely digested in the stomach; all of the name tags of the food are destroyed by enzymes and acid
  • The immune cells inside your body aren’t exposed to the food’s name tags = low risk of developing food sensitivities 

Unhealthy Gut:

  • The cells that line your intestines are not tightly connected; the “glue” is damaged, creating space between cells
  • Pieces of food, microbes, and toxins sneak into the body = Leaky Gut Syndrome
  • Leaky Gut = poor digestion; food with name tags intact leak through intestinal wall; immune system reacts; symptoms typical of  a food sensitivity

satsuma

Testing and Treating food sensitivities will be saved for a later date. I think that was enough to digest for now…

* * *

Do you have any food allergies or sensitivities?

Have you always had them? When did they come about?

Filed Under: Health Coaching, Uncategorized Tagged With: Food Sensitivities 101, How do you develop a food sensitivity?, IIN

Thursday Things

May 8, 2014 by Hillary 10 Comments

1 // I am quite thirsty for a ginger beergarita… but have you seen the price of limes!?

2 // I need a dose of therapy stat. Ahem, this bathing suit.

3 // I am intrigued to try oil pulling, as my last dentist appointment was a little less than stellar. Have you tried it?

4 // Roasted cinnamon pecan butter. Oh my heavens! I spontaneously swirled up a small batch of this Sunday with some leftover pecans. Now I’m off to the bulk bins to replenish my nuts. A gallon of this must be made immediately.

5 // Last night – eating dinner alfresco at a local wood-fired pizza joint – a bird pooped on my head! I think that’s a first for me. Glad I was the target and not the pie.

pizza

6 // I went four whole days without coffee… but I then I caved at 10:00am today. I was trying to see if the iced coffee/morning caffeine drip was troubling my tummy; but four days without showed no signs of hope.

7 // It feels really nice to have all of my IIN work for the week done already. Free weekend from “homework” = out of town with family.

8 // My scale has been hiding under my bed since May 1 (and I don’t remember the last time I weighed myself before then); feeling curvier, but trying my best to break up with the scale for good.

9 // This kettlebell complex strength building workout looks killer!

10 // I am sort of obsessed with my new 100% Pure skin care routine.

pure

  • Thursday Things March 2013
  • Thursday Thoughts January 2014

Filed Under: Life Tagged With: 100% Pure, Ginger Beergaritas, IIN, Kettlebell Complex Strength Building Workout, Oil Pulling 101, Roasted Cinnamon Pecan Butter, TIU Bikinis

IIN Check-In 2 | What is a Health Coach?

April 10, 2014 by Hillary 28 Comments

Today is the last day to enter the $50 Albion Fit GIVEAWAY.

* * *

Good morning, dearest readers. Thanks for popping by. Today I am coming at ya with my second IIN Check-In. Did you catch IIN Check-In 1: Primary Nutrition?

I can hardly believe I am smack in the middle of my twelfth week of school! This means I am more than a quarter of the way to becoming a certified holistic health coach — can’t wait for that. I am really enjoying the program, so if you are curious about the Institute for Integrative Nutrition, be sure to scope it out and email me if you have questions.

<< I can likely hook you up with a tuition discount. >>

IIN

Like I said, school is super and I am more inspired – and glad I took the plunge into the program – with each new module that I open every week. The work load is picking up slightly now that we are practicing coaching skills with fellow classmates, but it’s been a positive task thus far to reach out to other students. Besides making contact with like-minded coaches-in-training, I have been chatting with IIN graduates with a paying clientele. Paige, for example, is a huge inspiration!

I am certainly looking forward to connecting more with my classmates this spring (see April Intention #2). I have my third group “Coach Call” tonight and a couple of practice sessions with students next week.

Alright, enough about the curriculum. I am sure some of you are still wondering what the heck a health coach is for heaven’s sake!

Health Coach Defined

“A Health Coach offers guidance and inspiration to help clients shift their behavior to healthier habits by making step-by-step changes to their diet and lifestyle. The client learns about new, healthy foods and the concept of primary foods: relationships, physical activity, career, and spirituality… Health Coaches focus on teaching clients to become self-sufficient by observing their own unique responses to various modifications and choosing health-promoting behaviors that work for them.”

Why Health Coaching?

“In our current health care system, almost no time is spent discussing daily diet and lifestyle.” When was the last time your doctor asked you about your sleep, how much water you are drinking, or the status of your most dependent relationships? 

What does a Health Coach do?

“A Health Coach is a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals.”

Common areas a Health Coach may help with: weight management, food cravings, sleep, energy, stress management, and digestion.

What does a Health Coach NOT do?

“A Health Coach does not take the place of any medical practitioner; rather, he or she serves as the missing link–the patient guide–that helps develop strategies to enact real, lasting lifestyle changes that address not only the diagnostic label (i.e. pre-diabetic), but also serve to enhance the client’s overall wellness.”

source: Institute for Integrative Nutrition Workbook, 2nd Ed. 

Now that we’ve got that out in the open, hopefully you have a better idea of what I am working towards…

Again, feel free to reach out to me with any questions you may have.

Happy almost Friday! Be well.

Filed Under: Health Coaching Tagged With: Health Coach Defined, IIN, Primary Nutrition, What is a Health Coach

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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

It’s not a complete surprise that my mental health has taken a dip during my first full gloomy Seattle winter — in the height of a pandemic. 

Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

#pikeplacemarket #seattlewashington
Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

We went to all of these 3 places more than once during our quick stay - highly recommend! 

☕️ @argonautespressobar: Located at one end of Front Street, this adorable coffee bar has delicious espresso drinks, breakfast items, and the best view! 

🥐 @tumwaterbakery: Incredible pastries, avocado toast on artisanal bread that’s a feast for your eyes... and I’m eager to go back and try their wood-fired pizza! 

🍜 @yodelinbroth: Literally some of the best food I’ve had (ever!), and that’s saying a lot. I had the Yodelin soup with housemade wild PNW halibut bone coconut curry broth, udon noodles, heaps of veggies and wild salmon - it was nourishing to my core as we ate it outside in 30 degree weather. I even bought some of the broth to recreate this meal at home, yum! 

#nutritionnuteats #leavenworthwa
winter wonderland getaway ✔️ We had snow much winter wonderland getaway ✔️

We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

#takemetothemountains #snowday
dog [noun] companion, loyal comforter, playmate, f dog [noun] companion, loyal comforter, playmate, forgiving, loving, energetic, protective, best friend.
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