Saturday, September 9, 2017

The Problem with Only Answering to Yourself.

On my bike ride to the Royal Oak Market this morning I was thinking about my journey over the last 3 years. I remember the frustration of starting a new diet every Monday only to fail by Wednesday and beating myself up until the following Monday when I started another fad diet. I could never make it through the weekend without cheating. I blamed myself and my lack of discipline. I know now that hormones, stress and not taking care of myself properly were all a part of the failure. My lifestyle was not ideal and did not allow enough time for self-care and figuring out how to feed myself in all areas of my life: spiritually, career, relationships, joy, creativity.

I want to share one of my favorite motivational quotes with you. This is the first motivation that I share with clients:

“You must promise yourself you will finish what you start, no matter what. That vow, although it might be easy to break, is by far one of the most important ones to honor. You see, the very essence of confidence is self-trust. Would you trust anyone who repeatedly lied to you? Someone who broke the rules of the game, again and again? Of course, you wouldn’t. So, if you’ve developed a pattern of not honoring self-promises, this is a great time to make a change. If you can’t honor, trust and depend on your own word, well that may be the root of a lot of the challenges in your life.” Bill Phillips author of “Body For Life” (one of the first diets I went on!)

You may think that your health is hopeless or too far gone or you do not have the willpower or stamina to make sustainable changes. That is selling your self short. Every one, when they are able to get unstuck and remove the obstacles to health, can heal and find their sweet spot of optimal health. How?

  1. Choosing good habits over bad ones
  2. Choosing whole foods over processed ones
  3. Choosing sleep over television
  4. Choosing exercise/movement over sedentary activities
  5. Choosing water over wine (sometimes)
  6. Choosing cooking versus eating out
  7. Choosing self love over self loathing
  8. Making yourself a priority instead of filling your life with busy
  9. Experimenting with new foods
  10. Knowing what stresses you and minimizing it at all costs
  11. Taking responsibility for where you are
  12. Setting short term small goals that lead to your big health goal
  13. Have a partner to share your journey so you are not just answering to yourself
If we are only answering to ourselves, we can cheat ourselves and be dishonest to ourselves and no one will know. This leads to another new diet on Monday. I am done with that. I hope you are too!

Sunday, January 22, 2017

Water, Fluoride, Plastic, Thyroid

Hello Health Enthusiasts:
One of the first things I did as I learned more about health was to stop drinking tap water and do my best unless I am dying of thirst not to buy bottled water in plastic.

For those with any thyroid issues (and it is an epidemic!), it is the fluoride and the fake estrogen that we should most adamantly avoid.

Here is why:

  1. Fluoride - knocks iodine off the cells--so it cannot accept the thyroid hormones that you are taking in your medications. 
  2. "Fluoride’s ability to damage the brain is one of the most active areas of fluoride research today. Over 300 studies have found that fluoride is a neuro-toxin" (a chemical that can damage the brain).
  3. Plastic water bottles have fake estrogen in the plastic which reduces lithium in our bodies which is needed for stable moods and is required for getting B12 into our cells. This reduction of lithium causes brain shrinkage (I don't know about you but I cannot afford any smaller of a brain!) 
  4. Here is a list of heavy flouride water brands: Have you been drinking them?
  5. Plastic also increases TBG or thyroid binding globulin--which binds up T4 which means there is none available for cells to convert to T3 which in turn lowers T4 and T3. YIKES!!

Where else does fluoride hide:

  1. Statin drugs contain fluoride 
  2. Many antibiotics like Cipro have fluoride
  3. Many antidepressants like Prozac have tons of fluoride
  4. Here is a link to a list of drugs that have fluoride: You have to click on the drug category and it will list the drugs. Prozac for sure, many PPI's ( drugs for Heart Burn or GERD)  have it.
So this is one thing you can do for yourself is to STOP drinking TAP and BOTTLED WATER.

I use Walmart Reverse Osmosis water for .37 per gallon. I use a 5 gallon non BPA container and add ConcenTrace Trace Mineral Drops because we need the minerals and Reverse Osmosis water takes all the bad stuff out but takes out the minerals as well. This is not the best option, but it is the easiest and most cost effective for me at this time. Here is a link to the drops: Health food stores may have these minerals cheaper.

I highly recommend the Berkey water filter system. It is most recommended by the circles I travel in and it uses tap water which is very convenient. Here is a link to check out hte Berkey systems available :

If you do this one thing it could have a huge impact on your overall health!

Thursday, January 12, 2017

Voila - Guilt-Free Pizza (riced cauliflower pizza crust)

I decided that I would write about how to make riced cauliflower pizza crust because it is so delicious and so healthy and so easy. Sometimes I just have to share. (the first photo is the crust cooked, the second is raw)

You a gunna need (oh that is an Italian accent)

  • about 4 cups of riced cauliflower
  • 2 pasture-raised eggs (or whatever you use)
  • 1/4 cup of nutritional yeast ( you can get this at any health food store-it looks likes flakes of cheese and is a good cheese replacement in this recipe)
  • 1 teaspoon of dried herb of your choice - (I like dill)
  • Himalayan salt and pepper to taste
Pre-heat oven to 350 degrees. Mix all ingredients together in a large bowl until combined. Do not worry too much about exact portions, you cannot ruin this recipe.

Place on parchment that has been treated with fat of your choice...melted coconut oil or avocado oil (I don't like to heat olive oil). 

Place mixture on parchment and spread evenly forming a rectangle. Bake at 350 for 25 - 30 minutes depending on your oven. The edges should be a little brown and crispy looking. It may stick a bit to the parchment, but use a spatula as it cools to lift it off before you bake again with the toppings. 

While crust is cooking get your ingredients ready. Since we are not putting cheese in the crust, why would we put cheese on the top. Cheese -- not allowed!

I like to use organic fire roasted tomatoes cooked with basil and oregano and a wide variety of vegetables for my Paleo Pizza.

P.S. Many stores have already prepared riced cauliflower, so do not rice a head of cauliflower is a waste of your precious time. Costco and Trader Joe's have bags of this precious item at reasonable prices. If you buy it frozen, just thaw it before you use it and let excess water drain out.

Tuesday, December 6, 2016

Take Rest

Lately, I have been thinking about our "no rest" culture that we have all grown up in. It is unhealthy to go through each day without resting your physical body..but what about your mental and spiritual self. It is so important to rest your mind and let your spirit come alive. When we are distracted by filling our day with work, texting, phone calls, driving kids around, running, running, can we hear the voice of God within us helping us and guiding us along our day. 

Where do we find retreat or do we just drop in bed each night in utter exhaustion?

Where is there time for rest in your day?

  • Get up in the morning and pray or meditate. Get in the habit, get in the routine. This focus will change your day and possibly your life.
  • Pick up carry-out instead of cooking ( I cannot believe I am telling you to eat out!). If this gets you an extra hour to read, nap or watch a mindless show, just do it.

  • Schedule rest into each day. Block off 30 to 60 minutes each day. Write it on your calendar. Do not miss this appointment. It might be the most important of the day.
  • Get off Facebook, stop texting everyone you know, sit quietly with all electronics turned off. Enjoy the silence, you will be able to think and problem solve in this mode.
  • Schedule less tasks on your calendar. Say no more often.
  • Ask for help and delegate to the able bodied people you live with. Write down some tasks that you are willing to give up and give them lovingly to someone else. (if you can afford to pay someone to do your most dreaded tasks, that works as well)
Let me know how you are doing with rest. I wish you great health and happiness.

Denise Lovat
Certified Health Coach

Saturday, April 30, 2016

What do you do each day to be Healthy?

I was asked this question recently by a Personal Trainer. "What do you do each day to be healthy?" The good news is that I was prepared with a list. It is almost embarrassing how many things I do each day to achieve or maintain my health (I will get to these later). I wondered if my parents ever even had these thoughts "Hmm what will I do today to be healthy?" My parent's generation had a very different hierarchy of needs: food, clothes, shelter, gas money. Aren't we blessed to not have to worry about where our next meal is coming from? We don't wonder if we will eat, we dwell on what the perfect meals will be. This makes me step back with gratitude for all I have, how about you?

I recently had the chance to visit friends in Florida where I did not have control over the meals. This is always hard for me, as I love telling people what to eat or at least forcing them to eat my healthy food. Guess what? I lost weight and food become secondary to enjoying and living each day to the fullest with exercise, relaxation, reading, boating. The lesson, which I have already learned (because I am a health coach): when you fill your life with good things in balance and live it, you don't really need as much food on your plate.

So back to my daily healthy habits. Here goes:
  1. Sleep at least 7 hours
  2. Drink Reverse Osmosis water with trace minerals added
  3. Take Armour Thyroid meds for hypo-hashi
  4. Take a pro-biotic
  5. Take supplements: curcumin, fermented cod liver oil, homocystein supreme, CoQ10, magnesium
  6. Exercise: yoga, run, walk, weight train, bike
  7. Spend time outside: hammock or bike rides
  8. Find additional ways to move my body naturally: gardening, biking for errands
  9. Make sure to have contact with real people
  10. Eat whole,clean, highly nutrient dense foods
  11. Take my morning blood sugar
  12. Massage at least 1x/month
  13. Pray
  14. Practice Gratitude
  15. Practice Kindness
  16. Practice Forgiveness
Well that seems overwhelming, but I am in the groove on these habits and it does not seem that hard. I encourage you to write down the things you do each day to be healthy. If your list is empty, make one change and over time, you will have a routine to follow to be your best self.

To Your Best Health

Denise Lovat, CHC, AADP

Thursday, October 8, 2015

Have You Ever Dialed a Wrong Number?

Have you ever dialed a wrong number? Of course you have. If you can remember the old home phone you had, when you redialed the number correctly, your fingers could feel where you made the mistake. Your fingers have muscle memory.

If you play the piano or an instrument the same holds true. If you play a measure wrong, when you play it correctly, your fingers can feel where the mistake was. Your fingers have muscle memory.

Our minds, physical bodies and emotions work this way too. When we do the same things every day, our minds, bodies and emotions want to repeat what they did yesterday.

What if you are trying to make lifestyle changes to benefit your health? Can you wake up on Monday morning and say to yourself, "I am changing everything today?" Have you tried it? If we try to change too many things at once, this massive effort to change everything at once wreaks havoc on our life and all the muscle memory that our body is trying to hold on to. Our mind, bodies and emotions want to go where they were before. They want to react the way they did the last time.

If this is the case, how can we successfully change? It is up to you to reprogram your muscle memory:

  1. You need to make a decision to give yourself time: 3 months, 6 months a year. 
  2. You need to change slowly, choosing 1 to 2 things at a time to work on.
  3. You need to be patient with yourself: mind, body and emotions.
  4. You need to keep repeating NEW good habits so that they replace the old muscle memory.
  5. You need to make a commitment to yourself for the amount of time you have decided on.
  6. You need to allow yourself some steps backwards and you need to forgive yourself when it happens.
  7. You need to know why you want to make these changes and they better be solid reasons or the changes won't last. 
You can do anything for 4 weeks, but can you actually change for good? I believe you can.

The next time you dial a wrong number, think of a habit you want to change and start reprogramming it with a good habit.

Good luck and as always, let me know how you are doing.

Denise Lovat
Certified Health Coach, AADP

Tuesday, September 1, 2015

Transition: period of change

  1. 1.
    the process or a period of changing from one state or condition to another.
    "students in transition from one program to another"

I am blown away by the transitions all around me this time of year:

  • There is the seasonal transition taking place right now..from carefree summer to fall and  back to school. While the weather goes back and forth from summer to fall, we know what is coming soon: gorgeous colorful leaves, pumpkins, sweatshirts and fall classes. We will then transition to blustery winds and snowflakes and chili's and stews.
  • My two youngest (Abbey, 22 and Jack, 20) have returned to college. Both had a great summer and are in full swing already, working and starting classes this week. I know that their transitions are not final or complete. They will return home at some point and we will all get used to being together daily again.
  • My husband will transition back to coaching basketball shortly which will mean long days for him and me. It will also mean much time away from each other and being alone most nights until mid-March.
  • We all will transition from being outside in sun and nature (soaking up vitamin D) to more gray and dismal days, longing for that bike ride or picnic in the park.

Change is constant and necessary. These benefits of change from are a great reminder that change is good. Embrace change, learn from it, enjoy it and become who you should be from it.
"People usually avoid changes and prefer to stay in their comfort zones, but I am true believer that once you get the courage and take the first step to change, your life will become much better.
Below are just few benefits of change:

1. Personal growth

You grow and learn new things every time something changes. You discover new insights about different aspects of your life. You learn lessons even from changes that did not lead you to where you wanted to be.

2. Flexibility

Frequent changes make you easily adapt to new situations, new environments, and new people. As a result you do not freak out when something unexpectedly shifts.

3. Improvements

We all have things in our lives we’d like to improve—finances, job, partner, house, etc. All of us know that nothing will  improve by itself. We need to do things differently to make that happen. Without change, there’d be no improvements.

4. Life values

From time to time changes make you re-evaluate your life and look at certain things from a different perspective. Depending on what the change is, it may also reinforce your life values.

5. The Snowball effect

Often we give up because we cannot accomplish the difficult task of making a huge and immediate change. That is when small changes become extremely valuable. One shift at a time, small changes will eventually lead you to the desired big one.

6. Strength

Not all changes lead you to pleasant periods of life. Unfortunately we do not live in fairy tale and sad things happen, too. Overcoming the tough period will make you stronger.

7. Progress

Changes trigger progress. Things move forward and develop because of the them.

8. Opportunities

One never knows what each change may bring. When you turn from your usual path there will be plenty of different opportunities waiting for you. Changes will bring new choices for happiness and fulfillment.

9. New beginnings

Each change is a turning page. It is about closing one chapter and opening another one. Changes bring new beginnings and excitement to life.

10. Routine

Remember the movie Stranger than Fiction? The main character Harold Crick does the same things in exactly same time for years. He leads a completely dull, extremely predictable, and uninteresting life. That is how your life would be without changes.
So next time you get the temptation to avoid or resist the change, aim instead to initiate the ones that will lead you to where you want be.
And remember—if there were no change, there would be no butterflies! "(source: