trustintheprocess.com . Colonics and Nutrition

10/26/2022

Achieve your goal weight, look younger, reduce stress and slip into your favorite clothes again.

No gimmicks, fad diets, or ‘tricks.’ We know those don’t work, right?

During my Program you’ll discover:

A blueprint for lifelong success
Why it’s not just about what you eat
Common causes of cravings and how to tame them
What may be sabotaging your goals without you even knowing it
Time-saving menu planning tips and healthy recipes
How to simplify portion control and not feel deprived
How to make an easy plan for exercise that doesn’t involve spending countless hours at the gym
And MUCH more!

Don't wait until tomorrow, tomorrow never comes. Invest in yourself today! You owe it to yourself to be the healthiest version of YOU!

You’re busy, busy, busy, and you haven’t found the time to take care of yourself the way you know you should. You feel stressed, and you’re a few pounds heavier than you want to be and feel like you’ve lost a bit of yourself somewhere along the way. You know you want to look and feel amazing...

10/20/2022

Cheat meals can help you stay on track long-term by giving you some flexibility, keeping you sane, and teaching you what to eat in "moderation". But when the cheat meal turns into a cheat day or cheat week that is where getting back on track is hard.

The "80/20" rule can work beautifully, as long as you stick to it. Tally up recent cheat meals and ask yourself is it been 80% compliant?

Keeping a food journal can come in handy. This also helps look for associations you may not have even realized.

The more you know about your tendencies and weaknesses, the better you can avoid them and create a back-up-plan.

10/19/2022

Common Gut Triggers:
• Stress
• Gluten
• Dairy (milk, eggs, & cheese)
• Sugar
• Alcohol
• Beef, pork, & processed meats

Food sensitivities can damage the gut lining and cause leaky gut.
Removing common allergens is the first step to healing the gut.

10/18/2022

Great tasting fruits and vegetables begin with proper storage at home. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The "first-in, first-out" rule applies to all types of foods (fresh, frozen, canned, and dried).

Always keep vegetables and fruit separate from raw meat, poultry, and seafood.

10/17/2022

Accept and appreciate yourself, just as you are. Your self-love and confidence shine
through to inspire others, while reminding yourself that you are worthy and valuable.

10/13/2022

Are you struggling with getting your kids to eat good nutritious food?

Here are 5 Tips to help:

1. Involve your Child in the Kitchen

Have your child wash foods while you chop, or set the table while dinner is in the oven.

Research shows that kids who are involved in preparing meals have more positive attitudes towards food and are more likely to eat the food that they help to prepare.

By giving your child the sous-chef title, you are helping increase their consumption of healthy foods and teaching lifelong habits.

2. Get Creative with your Presentation

Children are more likely to eat new foods that have been presented to them in fun shapes, or colours. For example, by using star cookie cutters to make fresh fruits and vegetables into fun shapes. Pinterest is a great place to start looking for inspiration.

3. Model Healthy Eating

If you eat a variety of healthy foods, your child is more likely to follow suit. You can’t expect your child to eat veggies if you don’t eat them either!

4. Stick to the Routine

Serve meals and snacks at the same time every day. If you child chooses not to eat a meal, a regular snack time will offer an opportunity to eat nutritious food.


5. Relax and Stay Positive

Even though dealing with a picky eater can be frustrating, patience is key when attempting to increase your child’s intake and expand food preferences.

What matters most to their diet is overall daily and weekly nutrition. So, if you’re exposing them to a variety of foods and not always giving them processed, pre-packaged options, your kids will be fine!

With the right approach, your child will grow to accept and appreciate many different types of food over time.

So don't give up on encouraging healthy eating habits in your kids. Remember you got this, and you are not alone!

10/12/2022

Both prebiotics and probiotics are important for human health. However, they have different roles:

Probiotics. These are live bacteria found in certain foods or supplements. They can provide numerous health benefits.
Prebiotics. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria in your gut eat this fiber.
The gut bacteria, collectively referred to as the gut flora, or gut microbiota, perform many important functions in the body.

Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy.

10/11/2022

Whenever you hear the word ‘carbs,’ chances are, your outlook is less than favorable. After all, just look at all those high protein/low carb diets.

What runs through your mind every time you see a plate of carbs? Breads, pastas, sugars, and starchy vegetables, right? All of things we’ve been told to stay as far away as possible from.

But surprise! Our bodies actually need carbs.

The problem isn’t carbs, it’s the type of carbs that we are consuming.

The ones we should be avoiding are found in white flours, processed sugars, and white rice.

The ones we should be consuming, however, are found in foods like oatmeal, whole grains, and brown rice. These types of carbs are called Complex Carbohydrates.

Here are some easy ways to incorporate complex carbohydrates into your daily diet.

10/11/2022

Whether you’re looking to transform your mood, improve flexibility, strength and posture, or you’re simply interested in increasing energy and slimming down, yoga offers all of these advantages and many more.

The best thing about yoga is that it doesn’t take a lot of time out of your day. In fact, if you can spare just 15 minutes, you can reap the benefits and rewards that come with integrating this mind & body practice into your daily routine.

10/07/2022

4 Tips to still enjoy Thanksgiving dinner without derailing your weight loss journey

1. Eat Breakfast
While you might think it makes sense to save on calories for the big meal. Eating a well-balanced breakfast will ensure you have more control over your appetite.

2. Limit your Alcohol Intake
Some people like to relax and unwind over the holiday season. Over doing it with alcohol can leave you feeling sluggish, moody and dehydrated. It also depletes your body of essential nutrients and minerals, zapping energy and causing weight gain.

3.Make veggies a big part of your plate
Continue to use the plate method for the big day. 50% of your plate should be vegetables. Plus, this will help with the well-known food coma.

4.Practice mindful eating
Eat mindfully and slowly is one of the best ways to listen and respond to your body. Being aware of each mouthful as you eat brings your mind to the moment and helps your stomach connect with your brain, allowing you to sense when you feel satisfied.

10/06/2022

We all want to:
get fit
healthy
look good
have energy
feel confident in our clothes

It starts with your nutrition and what we fed our bodies

10/04/2022

Stress is complex and affects us in many ways. There is so much stress we put on our bodies daily. This is why it is so important to take care of ourselves.

10/03/2022

One of the most important things you can do for your health is to plan ahead.

Planning ahead is one of the most important keys to reaching your goals.

You know the saying “When you fail to plan, you plan to fail,” right? I find this to be so very true when it comes to leading a healthy lifestyle. It does take a little planning, but it’s well worth it.

Look at your week ahead of time, so you can be proactive with finding time to exercise and prepare healthy meals. What do you need to have ready for the week in order to be more prepared?

What days and times can you exercise? On those super busy days, can you find 20-30 minutes for some kind of physical activity? Maybe talk a walk or do yoga at home.

Plug it into your calendar as if it’s an important appointment, so you don’t forget. Plan ahead the night before to get your workout clothes ready, so you’ll be ready to go.

09/30/2022

With so much always going on in our lives sometimes we need that disconnect from electronics to feel more grounded.

13 ways to unplug (just in case you’ve forgotten how)

1. Put your phone away at dinner.

2. Even better - institute a cell phone basket. Everyone puts their devices into the basket when they enter the house. You can also implement it for shorter periods of time - during meal times, after dinner, for one hour before bed.

3. No electronics in the bedroom - the bedroom should be reserved for sleep and sexy time. Leave the devices out of it.

4. Uninstall unnecessary apps from your phone - take a look and see how many of those apps are integral for your daily life. Get rid of the extra noise.

5. Reply to your emails all at once (set a specific time) rather than replying as they come

6. Turn off your notifications.

7. Get up and get out. Go for a walk, go for a hike, schedule an outing with your kids. It’s much easier to stay off social media when your body is moving!

8. Cut down on the guilty pleasures. If you’re following the Kardashians and endlessly Google cat videos and love scrolling Reddit, pick just one to focus on for now. That will automatically reduce your scrolling time!

9. Stop oversharing. Not everything we do has to be documented on social media. It’s not like the tree that fell in the forest. If you go for a walk and don’t post a pic to instagram - the walk still happened.

10. Get a library card. Reading can be a way of relaxing and “checking out” too… but it actually improves mental health rather than damaging it.

11. Set limits on your social media and online time. For example, no social media after 8pm and before 9am. No social media on the weekends.

12. Turn your phone off at work. Mixing work and social media = a world of distractions.

13. Make it a group effort! You will be more successful when you have the support and accountability of those around you. So get your hubby, wife, kids or best bud on board.

09/28/2022

Skipping meals could lead to both nausea and diarrhea, and you could even become constipated. Similar to when you're feeling anxious, the stress response released by the body when going too long between meals can mess with the digestive system and make your bathroom trips unpredictable.

09/27/2022

What is Gut Microbiome?

Your gut microbiome is made up of trillions of bacteria, fungi and other microbes.

The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.

An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders.

To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.

09/26/2022

Meditation's mind benefits go far beyond simply making us feel calm. By taking us out of fight or flight stress mode, meditation helps us achieve a level of relaxation so deep that everything improves on a massive scale, including our gut health.

09/21/2022

What is a Coffee E***a?

A coffee e***a is a type of colon cleanse used in alternative medicine.