Nautilus Whole Health

Nautilus Whole Health Individualized diet and lifestyle support to make your life more healthy, energetic and vibrant. Let me help you feel your best!

Weight loss, transformation coaching, creating the lift you dream of with healthy habits! Nautilus Whole Health provides support for individuals working toward their personal health and wellness goals through a holistic health and counseling process including Genotyping and Blood Type Diet support. Read more about us on www.nautiluswholehealth.com

11/14/2024

Looking for a fun event to go to this holiday season? Check out the Empty Bowls fundraiser at FGCU! Check it out here:

Challenge Day 12This is the first day of the month of thankfulness so be sure to share your thankfulness with those you ...
11/01/2024

Challenge Day 12
This is the first day of the month of thankfulness so be sure to share your thankfulness with those you love. Today, the goal is to call a friend: Yes, CALL A FRIEND! Not text, not email, actually call them. They’ll be surprised to hear from you, and you just might find that you missed chatting with them. In your conversation, be sure to tell them what you are thankful for in your friendship. They will be delighted to hear it and maybe they’ll share their thoughts too. It will surely make them (and you) feel good. Plus, it really feels good to make someone’s day!

Happy Halloween! Today's challenge is to set limits for yourself then hold yourself accountable to those limits. You pro...
10/31/2024

Happy Halloween! Today's challenge is to set limits for yourself then hold yourself accountable to those limits. You probably keep promises to friends all the time but do you keep promises to yourself? Aren't you just as valuable as your friends? So, with that in mind, think about your goals for your health today and moving into the future and set a goal that honors that vision for your behavior today... like how many Halloween treats to have... Or maybe how much to imbibe tonight at a party - food and drink. Write your goal down and hold yourself accountable to it! Maybe you want to follow every beverage with one of water.
You deserve to be the center of your own existence and in full control of your life - make you #1 today...and then tomorrow... and then the next day - but, for now, let's start with today. XOXO

Challenge Day 10Ok, time for a little self-care! Let’s focus on your feet – they take a real beating! Here’s how to pamp...
10/30/2024

Challenge Day 10
Ok, time for a little self-care! Let’s focus on your feet – they take a real beating! Here’s how to pamper them. Soak your feet in a bucket of hot water with 1/4 cup of Epson salt for 15-20 minutes. Take one foot at a time out of the water and massage it dry. Take your time. Separate your toes, massage your heel, your arch and the pads on the front of your foot. Use a bit of lotion if you have one you like (put on socks or slippers if it makes your foot slippery). You will be amazed how good it feels! This makes a great weekly habit! Remember that taking care of you is important and will make you more ready for what the world has in store!

Challenge Day 9Let’s try an experiment today! Be a Taste Tester! Fermented foods are really good for your gut so let’s t...
10/29/2024

Challenge Day 9
Let’s try an experiment today! Be a Taste Tester! Fermented foods are really good for your gut so let’s try out some vinegars! I know it sounds strange, but apple cider vinegar, white vinegar and Balsamic vinegar are very different. All fermented, all good for your gut, some better than others. You also may have other vinegars on hand. Take a few minutes and try them all – use a spoon (but don’t fill it up, just take a taste). Between tries, eat a cracker or something that will change the taste in your mouth. Once you try them all (you may have more than 3), tell me your favorite! NOTE: You can add apple cider vinegar to your morning routine by adding it to your first water of the morning. Start small - add a teaspoon to a cup (or more) of water. Build it up to a tablespoon. Your gut will thank you!

Ok, Hang in there! Challenge Day 8! Did you know that your largest organ is your skin! Whatever touches it, is potential...
10/28/2024

Ok, Hang in there! Challenge Day 8! Did you know that your largest organ is your skin! Whatever touches it, is potentially affecting your internal body. Today is the day to talk to friends about what they use for non-toxic cleaning products. If necessary, be the first in your friend/family/coworker group to adopt some simple adjustments to your cleaning products for a healthier home environment. At the very least, pick up some rubber gloves to use when you are cleaning (and perhaps a mask as well) - keep the chemicals out of your body! If necessary, search the web for some great options like how white vinegar or lemon juice can be used to replace more toxic alternatives. How about essential oils? See what you find out and share it in the comments for our other Challengers to easily access!

10/27/2024

Challenge Day 7
Check your meals. It’s common to have large dinner plates but having all that plate space makes us eager to fill it up. If you grew up with “clean plate club” thinking, you probably fill it up and finish all the food that fits on that big plate. Here’s a few simple steps to bring this into perspective. First, take out your dessert plates (or snack plates) and see if they are 9” in diameter. Try using that plate for starters. Second, look at what you eat. Is there a similar amount of protein to carbohydrates – meat/chicken/fish to vegetables – on your plate? Third, look for overall nutritional value. If you are going to fuel your body, it needs a wide variety of vitamins and minerals. Eating your protein with a colorful array of vegetables will be a great habit to start today. Eat the rainbow!

Challenge Day 6 - Stretch each morning or any time during the day!! Wake up your body with some simple stretches but don...
10/26/2024

Challenge Day 6 - Stretch each morning or any time during the day!!
Wake up your body with some simple stretches but don’t let yourself off the hook and lazily wander through them- do them with purpose! If you need more stability, do these sitting in a chair, or stand and use one or both hand(s) to anchor you by holding on to the counter, the back of a chair, the wall, or the table. As you do these stretches, notice how you feel and adjust accordingly. For instance, if doing 5 repetitions doesn’t feel like you’ve stretched, do more. Your body – your choice. I’m not a fitness coach so don’t take big chances, please, always adjust for your own situation. These simple stretches can help you get started with more flexibility which will feel a whole lot better than slogging through your morning.
1. Wiggle your fingers, circle your wrists and circle your ankles to warm up. Try 5 circles clockwise (to the right) and 5 counterclockwise (to the left).
2. Standing, reach up with your right hand, then your left as if you are reaching for something on a high shelf. Do the right hand then the left. Start with 5 reaches on each side, expand to 10.
3. Holding on to the table or counter for stability, lift your knee up as high as you can 5 times slowly, then swap to your left. Do these calmly, don’t rush.
4. Stretch your lower back by tipping your hips forward and back. When you tip in and out, it can get those lubricating juices flowing! I use this exercise multiple times each day while I am sitting at my desk. Try it!
5. Last but certainly not least, Squat down then up and down again. Hold on to something to be sure you are stable and safe. Do 5 squats to start, adjust for your body!
Remember, this is today’s challenge but it’s good to add it to every day! If this feels good, maybe it’s time to look for some fitness classes – make that your own challenge – you’ll be glad you did! Have a terrific Day!

Ok - Challenge Day 5! If you are just starting, welcome aboard! Today it's time to do something nice for yourself! Buy ...
10/25/2024

Ok - Challenge Day 5! If you are just starting, welcome aboard! Today it's time to do something nice for yourself! Buy yourself flowers! Yes, that's right - flowers - Everyone deserves flowers! Put them in your home wherever you spend the most awake time. If you prefer a less temporary item, make it a plant. Adding something pretty (and from nature) to your home will uplift your spirits. I am continuously in awe of all the varieties of flowers out there for you to purchase (or pick). Grocery stores offer groups of fresh cut stems that you can arrange yourself. I spend $8 every 2 weeks on fresh flowers for my kitchen (that's 2 groups of flowers) . It makes me smile to see the bright colors when I enter the room, and it doesn't cost a ton to do it! Trim the stems and change the water every 2 days to help them last longer. Every time you touch them, take a minute to enjoy them up close. Enjoy!

Did you know you don't need to commit to a month to try my most popular program? Did you know you can try my program for...
10/24/2024

Did you know you don't need to commit to a month to try my most popular program? Did you know you can try my program for just 2 weeks? If you have been wondering (and wishing) that you could shed some pounds, shift your future health, or just feel better... or maybe you want to get get control before the doctor comes back with a challenging diagnosis - Let's talk! The conversation is free and it will help you decide what the best path is for your health! IM me to have that conversation!

10/24/2024

Challenge Day 4

Challenge Day 3See something new! Visit a new attraction, walk down a street you haven’t explored before (being mindful ...
10/23/2024

Challenge Day 3
See something new! Visit a new attraction, walk down a street you haven’t explored before (being mindful to always be safe), visit a park that’s new to you, learn a bit of history about your town/city – something new! If you struggle to find something, check out the local Chamber of Commerce, Visitor’s Guide, or TripAdvisor to find out what visitors to your area are being encouraged to see. You may find a hidden treasure! Quick Tip: it’s always fun to bring a friend on a new adventure!

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