Archive for Wellness

Are You Armed For Who YOU Are Today?

09/17/25 Monika Comments (0)

When Did This Happen?

Let’s be honest: at a certain age, many of us start looking at our arms and wondering, what happened? Once trim and toned, now… softer, fuller, less recognizable.

Not long ago, I was in the fitting room at my local outlet mall when I caught sight of my bare arms in the mirror. I didn’t recognize them. When did this happen—and why is it still changing?

I first noticed it about ten years ago. Me—someone who has been active and athletic all my life—suddenly facing arms that didn’t match the picture in my head. I’ve tried weights, different lifting techniques, and endless effort, but the truth is: my arms are no longer what they once were.

Beyond the Mirror

If this sounds like you, too you’re probably wondering what can be done.  Stand there criticizing yourself? Or learn to embrace who you are now?

At some point, acceptance becomes the healthier choice. Your arms, and your whole self, carries far more than muscle tone—they carry your life story. The happy, the sad, the magical, the tragic. Each trial you’ve faced, each victory you’ve earned, has shaped you into the women you are today.

Pause for a moment and reflect: over the past 7, 10, or 15 years, what challenges have you overcome that you never thought you could? That reflection is not only grounding—it’s an act of wisdom, appreciation, and love.

The Power of Kindness

My husband often told me, “Be kind to yourself.” Such simple words, but truly powerful medicine.

Kindness isn’t just about diet, exercise, or sleep. It’s about the inner voice that either lifts us up or tears us down. When we choose kindness within, it radiates outward, touching others. And in a world that sorely needs it, your kindness can be a healing force.

Three Gentle Practices

Here are three simple ways to practice self-kindness this week:

  1. Rest & Repeat – Don’t underestimate the power of pauses. Rest during the day and at night. Replenish your body so you can rise strong.

  2. Eat to Nourish – Choose foods that bring clarity, lightness, and energy. This isn’t about restriction—it’s about fueling your best self.

  3. Move Your Body – Walk, dance, stretch, declutter. Movement doesn’t need to be punishing. It’s about engaging your body, mind, and spirit in life.

 

Arms as a Metaphor

Our arms can be more than a reflection of aging. They can be a metaphor for how we live.

“You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.” — Jan Glidewell

Let your arms remind you not just of what has changed, but of all you’ve carried, endured, and overcome. They can also remind you to open up to what is here now, and to what is still to come.

Standing Arm in Arm

As you move through your week, trust that you can take steps toward loving your whole self—yes, even your arms.

Let’s stand arm in arm together, embracing health, resilience, and joy. Walk each day with dignity, release what no longer serves you, and live well in ways that support a strong, beautiful future.

 

 

 

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Categories : Self Improvement, Wellness, Youthful

Dance Into Your Next Step Now!

08/21/25 Monika Comments (0)

One of my clients, a lifelong dancer who loved tango and other styles, was feeling stuck in her health program. She saw her action steps as a list of “have-tos” — heavy, overwhelming, and joyless.

So, I suggested a reframe: What if each thing you do is a dance step instead of a chore?

She instantly lit up. Thinking of it as dance made it feel lighter, more doable — and even fun.

Because that’s how progress really happens — one step, then another. Sometimes it’s one back, two forward. Sometimes it’s a cha-cha, a waltz, or hip hop. Your rhythm might change, but you’re still moving.

Here are 3 dance steps (yes, I mean steps!) to help you keep your rhythm in daily life:

1) Don’t Look Back — Look Forward

Stop comparing yourself — not just to others, but even to your younger self. That’s a no-win game. Instead, focus on where you want to go: in a year, five years, or even ten. Vision creates direction, and direction opens opportunity. Ask yourself: What’s the next small step that will take me closer to that vision? Then take it — today.

2) Consistency Counts

One of my clients was diagnosed with osteoporosis and wanted a natural way forward. She began walking 30 minutes, five days a week — then gradually built up to 50 minutes. Two years later, her bone density improved enough to move from osteoporosis to osteopenia. Progress came not from perfection, but from showing up day after day.

3) No Perfect People Allowed

That’s the motto at the church I’ve attended for 12 years, and I love it. Perfection isn’t the goal — awareness is. The more you know and accept yourself, the lighter life feels. Criticism drops away. Anxiety softens. Relationships improve. When you let go of “perfect,” you make space for growth — and joy.

Your Dance, Your Pace

As a holistic health provider, I see Western medicine as a valuable tool, but not your destiny. You have the power to guide your health — and in doing so, you may inspire others in your life to take steps of their own.

So, whether you’re moving to the beat of a cha-cha, a slow waltz, or a freestyle all your own… keep dancing. Your rhythm is your success. 

✨ Ready for Your Next Dance Step?

Health isn’t about leaping to the finish line — it’s about finding the rhythm that works for you.
If you’re ready to create a plan that matches your pace, supports your goals, and helps you feel strong, balanced, and energized… let’s talk.

📅 Book your complimentary “Next Step” call today, and let’s find the moves that keep you in motion — for life.
👉 818-991-4560 or email me at: monika@coachingforhealth.com

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Categories : Wellness, Youthful

Protein: How Much Is Really Enough? (And Why It Matters More Than You Think)

08/13/25 Monika Comments (0)

There’s been a lot of noise about protein lately.

Powders. Bars. Shakes. Claims that you need massive amounts to build muscle or lose weight. And while some of these may have their place—especially for those with restricted diets—there’s a growing disconnect between what’s hyped and what your body actually needs.

So let’s clear the clutter and bring it back to your real-life body.

First: Why Protein Matters

Protein isn’t just about building muscle (though it helps with that too). It plays a critical role in:

  • Balancing blood sugar

  • Repairing tissues

  • Supporting your immune system

  • Preserving muscle mass as you age

It’s one of the three key macronutrients (along with carbohydrates and fat), and getting the right amount—not too little, not too much—is essential for sustained health and energy.

So… How Much Is Enough?

In my Skinny Jeans Weight Loss Program, I typically recommend:

  • Women: 6–8 ounces of protein per day

  • Men: 8–10 ounces per day

And no, that’s not all at once or from a blender bottle. It’s from real food—eggs, fish, chicken, dairy, legumes, nuts, and more—distributed throughout the day: breakfast, lunch, and dinner.

The key is to spread it out. Your body can only absorb and utilize so much at one time. You don’t want to overload your system any more than you want to starve it.

Supplements: When to Use Them

While I’m not anti-powder, I use supplements strategically, especially for clients who are:

  • Vegan or vegetarian

  • In perimenopause or post menopause

  • Showing low or borderline blood protein levels
    In these cases, I may recommend a special supplement like Perfect Amino* or digestive enzyme support to aid absorption. Because let’s not forget—your ability to digest protein matters just as much as the amount you consume.

 

A Word on Excess

I’ll never forget driving into Las Vegas years ago and seeing a billboard advertising a 48-ounce steak. I was honestly stunned—and saddened.

Somehow, we’ve lost the sacred connection between nourishment and nature. Respecting food means honoring what your body needs and respecting the animals and plants that provide it. More isn’t better. It’s just more.

Functional Eating > Food Trends

When I work with clients, we focus on functional eating—nutrition that fits your life, your body, your age, your goals.

That means:

  • Considering stress, sleep, digestion, and hormones
  • Making food choices that feel doable and satisfying
  • Tuning in, not just following food fads or influencer advice

You deserve better than hype. You deserve a customized approach—and that’s what I offer.

Bottom Line:

Protein doesn’t have to be complicated.
But the best way to know what’s right for you? Work with someone who can help you tune out the noise and tune into your body.

If this topic brought up questions—or if there’s something else, you’d like me to dive into—I’d love to hear from you.

Just hit reply and let me know. I’m always here to offer insight, guidance, and a compassionate next step.

With warmth and wellness,

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Categories : Diet, Wellness

The Shoes That Made Me Ask: Who am I now?

08/13/25 Monika Comments (0)

I bought a pair of shoes… thinking I’d grow into the version of myself they represented.

Maybe you’ve done something similar—bought an outfit, made a plan, or signed up for something that felt just out of reach, hoping it would nudge you closer to the life you imagined.

For me, those shoes represented a return to who I was before. Before COVID. Before caregiving. Before my husband passed. Before I ran a hospital at home. Before my life transformed.

They were business shoes—for a woman who wore tailored jackets, walked into conferences, ran in-person sessions, and attended events with ease. But the life I had now was quieter. More inward. Still strong, but reshaped.

And I found myself asking:
Who am I now?
Do I fit this life? Or does this life fit me?

Maybe you’ve had your own moment like this. Life throws you something unexpected—loss, transition, aging, menopause, caregiving, retirement—and suddenly your identity doesn’t feel like it used to. And honestly? You’ve changed. And that’s not a bad thing.

So… Who Are You Becoming?
We don’t stay the same. Ten years ago, five years ago—even last year—we were different. And that’s the beautiful truth about life. We grow. We adapt. We soften in places and strengthen in others.

But at the heart of it, there are still a few things that matter deeply:

  • Our health
  • Our relationships
  • Our contribution
  • Our sense of fulfillment

So as summer unfolds, I invite you to reflect—not with judgment, but with curiosity.
What rhythms serve you now? What are you ready to release? What can support you in feeling more aligned today?

Here are 3 gentle practices that I recommend (and use myself) to reconnect with that ever-evolving version of YOU:

 

Key #1: Reflect with Gratitude

Each night before bed, name three things that made you feel proud, grateful, or peaceful.
Maybe it’s something you accomplished, someone you love, or a moment that surprised you.
This practice doesn’t just help your mindset—it’s a gentle bridge into sleep that’s far more effective (and calming) than scrolling or sleeping pills.

Key #2: Stock Up on What Nourishes You

Healthy choices start in your kitchen.
Keep fresh fruits and nuts on the counter, your fridge stocked with whole foods, and proteins available. When nourishing foods are on hand, it’s easier to avoid the quick-fix temptations.
A stocked kitchen is a self-care ritual—it says, “I’m worth feeding well.”

Key #3: Shake Up Your Movement

Have you been in a movement rut?
Try adjusting the when, what, where, or with whom.
Personally, I’ve switched my walks to mornings—especially with these hot summer afternoons and evenings—and I’m surprised by how energized I feel. New timing. New rhythm. Fresh results.

Even small shifts can renew your motivation.

Whether you’re stepping into new shoes or slipping back into the comfy ones that still serve you well, let this be a season of gentle reconnection.

Not with who you used to be.
But with who you’re becoming now.

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Categories : Self Improvement, Wellness

Perfect Timing for Energy and You

08/13/25 Monika Comments (0)

After working with clients for over 25 years–through weight loss plateaus, burnout from fad diets, and even GLP-1 medications like Ozempic–I’ve seen one truth repeat itself:

If your body’s rhythm is off, nothing sticks.

You might be eating better.
You might even be taking a medication that suppresses your appetite.
But if your internal clock isn’t working with you… your results will be limited–and short-lived.

Your body operates on a carefully orchestrated 24-hour cycle

⏰ Why Your Body Clock Matters

Whether you’re navigating weight loss naturally or with the help of GLP-1s, your circadian rhythm plays a huge role in:

  • When your body burns fat or stores it
  • How your gut and hormones function
  • Whether your cravings decrease or spiral

Here’s why that matters…

🧠 GLP-1 Medications (Like Ozempic) + Circadian Health

GLP-1s work by slowing digestion and reducing appetite–but they’re not magic. If you eat late at night, your insulin stays elevated, melatonin drops, and your body misses the window for healing and fat-burning that should be happening while you sleep.

Nighttime is when your body should be repairing, not digesting

Studies show that:

  • Melatonin and insulin can’t function properly at the same time–so eating late cancels both out
  • Fasting overnight (12+ hours) improves the effectiveness of GLP-1s and stabilizes blood sugar
  • Your liver and gut repair between 2–4 AM–but only if you’re not still digesting food

🍽️ So What Can You Do?

Start small:

  1. Front-load your meals
    Eat bigger meals earlier in the day (larger lunch, lighter dinner)
  2. Create an eating window
    Stop eating 2-3 hours before bed
  3. Delay breakfast
    Wait 1-2 hours after waking to eat–give cortisol and blood sugar time to stabilize
  4. Hydrate and move
    Stay hydrated (especially in the morning), and move your body during the afternoon to help reset your glucose metabolism

These may sound like small shifts–but when done consistently, they amplify the impact of everything else you’re doing (whether that’s medication, meal planning, or mindful eating).

Aligning with natural light cycles helps regulate your circadian rhythm

 

🌿 Your Body Wants to Heal–You Just Have to Give It the Right Timing

Circadian alignment isn’t trendy–it’s ancient biology.
It’s the missing piece for many of my clients, and it’s one of the reasons my programs work–because they honor your body’s rhythm.

📞 I have space this month for a few new clients.

If you’ve been struggling with weight, energy, or just feeling off…
And if you’re tired of strategies that don’t stick…

Schedule a Consultation

You deserve to feel better in your body–and to have a guide who sees the full picture.

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Categories : Wellness, Youthful

How to get your 24-Hour clock in sync

08/13/25 Monika Comments (0)

Our bodies function on a 24-hour internal clock known as the Circadian Rhythm–a biological system that regulates everything from digestion to hormone production, energy levels, and sleep cycles. This clock isn’t dictated by the time on the wall but by light exposure, meal timing, and daily activity patterns.

For thousands of years, humans followed a natural cycle of light and darkness, eating and moving during daylight hours and resting after sunset. However, modern life–with artificial lighting, late-night screen time, round-the-clock eating, and increased stress–has disrupted this rhythm, contributing to poor sleep, metabolic disorders, weight gain, and accelerated aging.

By aligning our daily habits with our natural Circadian Rhythm, we can restore balance, improve energy levels, regulate metabolism, and support overall health.

The Three Cycles of Circadian Health

Your body operates in three distinct cycles throughout a 24-hour period. Each phase plays a unique role in elimination, digestion, and assimilation, and making simple adjustments to your routine can help optimize your health.

Cycle 1

The Elimination Cycle

4 AM – Noon

This is the body’s natural detox phase, where it eliminates toxins and resets for the day ahead.

✅ Expose yourself to natural light early — Step outside for at least 20 minutes in the morning rather than heading to a dimly lit gym. Sunlight stimulates vitamin D production, regulates your sleep-wake cycle, and enhances immune function.

✅ Delay breakfast for 1-2 hours — Your body is transitioning from melatonin (the sleep hormone) to cortisol (the wake-up hormone). Eating too soon disrupts this process, making digestion sluggish.

✅ Avoid sugary breakfasts — Blood sugar naturally rises after 4 AM, so starting the day with high-carb or sugar-heavy foods can cause insulin spikes and energy crashes.

✅ Hydrate first thing in the morning — Drinking water upon waking supports digestion and helps eliminate toxins accumulated overnight.

✅ Limit stressful activities — Cortisol levels peak in the early morning, so try to avoid high-stress tasks during this period to prevent additional strain on the body.

✅ Stick to a consistent wake-up time — Even on weekends, waking up at the same time supports a healthy Circadian Rhythm, reducing fatigue and brain fog.

The Assimilation Cycle

8 PM – 4 AM

This is the restorative phase, where the body repairs, detoxifies, and regenerates.

✅ Prioritize early bedtime (ideally by 10 PM) — At this time, your body switches to fat-burning mode, regulates mood, and undergoes deep cellular repair.

✅ Reduce blue light exposure 2-3 hours before bed — Phones, computers, and TVs emit blue light, which disrupts melatonin production and interferes with sleep. Use blue-light-blocking glasses or switch devices to night mode.

✅ Avoid food close to bedtime — Late-night eating spikes blood sugar and disrupts digestion, making it harder to achieve deep, restorative sleep.

✅ Maintain a consistent bedtime — Your body thrives on routine. Going to bed at the same time every night strengthens the Circadian Rhythm, promoting better sleep and overall health.

✅ Incorporate relaxation techniques — Reading, meditation, or light stretching before bed helps transition the body into a restful state.

✅ Sleep for at least 7-8 hours — Growth hormone production, muscle repair, and brain detoxification all happen during deep sleep. Missing out on rest disrupts these essential functions.

How to Improve Your Circadian Rhythm

Want to restore balance and optimize your energy levels? Here are key strategies to regulate your body’s internal clock:

  • Stick to a regular sleep schedule — Wake up and go to bed at the same time daily.
  • Expose yourself to bright morning light — Sunlight signals wakefulness and keeps your internal clock in sync.
  • Limit artificial light at night — Use dim lighting and avoid screens before bedtime.
  • Move daily, but avoid late-night exercise — Physical activity is essential, but exercising too late can interfere with sleep.
  • Practice time-restricted eating — Avoid eating outside of an 8-12 hour window to align digestion with the body’s natural cycle.

Final Thoughts

Modern life often pulls us away from our natural biological rhythms, but small, intentional lifestyle changes can help us restore balance and improve overall health.

By aligning your daily habits with your Circadian Rhythm, you can optimize digestion, regulate hormones, boost energy, and even slow down the aging process.

Your body thrives on consistency, light exposure, movement, and proper nourishment–so take a step today toward better sleep, improved metabolism, and a more vibrant, energized life!

A Supplement to Support Your Circadian Health

As a clinical nutritionist I get to review numerous products, including supplements, that contribute to overall wellbeing. BODYCLOC is a valuable support supplement to complement your circadian health lifestyle habits. This product was also a finalist for the prestigious NEXTY Awards, recognizing excellence in natural products and innovation.

BODYCLOC®, from Bodycloc Naturals is uniquely positioned as the first, patent pending supplement to deal with the “timing” of nutrients, the three, 8-hour metabolic cycles and, in turn, the body’s 24-hour Body Clock/Circadian Rhythm. BODYCLOC’s vegetarian capsules contain selected certified ingredients which offer superior quality, more precise effective amounts, better bioavailability, environmental sustainability, as well as informative clinical studies to support their ingredient claims – all timed at the right time of the day when the body needs them most.

You are invited you to take the 7-Day Wellness Challenge to get your 24-hour Body Clock back in sync using a special Coaching For Health code LKAIBH6BVEFC for a 15% discount at checkout here:

Visit BodyCloc.com

The website also offers a free eBook called: “24-Hour Body Clock Reset Guide”.

Also, watch BODYCLOC YouTube Channel short videos: Bodycloc Naturals – YouTube

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Categories : Wellness

To Ozempic or Not to Ozempic?

08/13/25 Monika Comments (0)

Ozempic has officially entered the wellness zeitgeist.

Once prescribed primarily for Type 2 diabetes, it’s now making headlines in Hollywood circles, wellness forums, and everyday conversations about weight loss–especially for women navigating midlife metabolism shifts.

But behind the headlines and hashtags lies a deeper question: Is Ozempic the miracle we’ve been waiting for–or just another quick fix with long-term consequences?

Let’s unpack this with honesty and nuance.

Ozempic Alone Is Not the Answer

Here’s what’s often missing from the mainstream conversation: Ozempic is not a standalone solution.

Yes, it can suppress appetite and help stabilize blood sugar–but without a foundation of lifestyle changes, the results are often temporary. Once the medication stops, weight regain is common. Even more concerning, staying on it long-term may lead to other health issues, including muscle loss, nutrient deficiencies, and even a disconnection from your body’s hunger and fullness cues.

You deserve more than a fleeting fix. You deserve lasting transformation rooted in respect for your body, not a battle against it.

Why the Healthcare System Falls Short

The truth? Most doctors don’t have the time–or training–to walk you through the nuanced behavioral, nutritional, and emotional changes needed for sustainable weight loss. That’s not a criticism; it’s a reality of our current system.

But professionals like myself are trained in the deeper layers of change: metabolic healing, nervous system support, and hormone-informed nourishment. These elements aren’t just “nice to have.” They are essential.

Without them, Ozempic is like building a house on sand.

So… Should You Take It?

Here’s my honest take:

• If you’re considering Ozempic, do it as part of a bigger plan. A small dose–prescribed by a knowledgeable physician and paired with personalized coaching–can be helpful for women who’ve tried everything and feel stuck.

• But using Ozempic without changing your nutrition, stress patterns, sleep habits, and emotional relationship with food? That’s like turning down the volume on a fire alarm without putting out the fire.

You must commit to yourself first, not the medication.

Side Effects: What You Should Know

Ozempic is technically a peptide, not a traditional drug–but that doesn’t mean it’s risk-free. Common side effects include:

  • Nausea, vomiting, diarrhea, abdominal pain
  • Acid reflux, bloating, and burping
  • Muscle loss and dehydration due to decreased thirst and protein breakdown
  • Rare but serious complications like pancreatitis and low blood sugar

To reduce these risks:

  • Work with your provider on proper dosing
  • Eat protein-rich, smaller meals
  • Stay hydrated (true cellular hydration matters more than you think)
  • Strength-train regularly to preserve muscle mass

Note: Muscle strength–not just size–is critical for metabolic health, cognitive function, and longevity.

Let’s Talk About Respect

Your body is not broken. It’s speaking to you.

If you’re considering Ozempic because nothing else has worked, I see you. But ask yourself: Am I ready to pair this tool with the deeper healing my body truly needs?

Because the truth is, you don’t need more restriction. You need restoration.

And no, you shouldn’t have to figure it out alone.

The Real Path Forward

This is where coaching becomes your lifeline–not to tell you what to eat, but to help you reconnect with the wisdom your body already holds. Together, we explore:

  • Hormone balance
  • Nervous system regulation
  • Nutrient-dense, realistic meals
  • Sleep rhythms and stress resilience
  • Releasing shame and fear around food

It’s not always fast. But it’s real.

Final Word: Do It for You

Not for your kids. Not for your doctor. Not for some image of your “old self.”

Do it because you’re tired of fighting your body and ready to start partnering with it. Do it because you want to feel energy, clarity, and ease again. Do it because healing isn’t just about looking different–it’s about living differently.

You deserve a future where wellness feels like freedom, not control.

And if Ozempic is part of that path, make sure it’s just one tool in a much more compassionate, comprehensive toolbox.

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Categories : Diet, Wellness

Unlock Ozempic: Achieve Weight Loss Mastery!

08/13/25 Monika Comments (0)

In recent years, Ozempic has gained significant attention as a potential tool for weight loss. While some celebrate its effectiveness, it’s important to understand that Ozempic works best when combined with healthy lifestyle changes — and is not meant for lifelong use.

If you’re considering Ozempic as part of your weight loss journey, it’s crucial to understand both its benefits and potential risks — as well as how to build lasting healthy habits.

Why Ozempic Is Not a Long-Term Fix

While Ozempic can be a helpful jumpstart for those struggling with weight resistance, it’s not designed to be a permanent solution. There are three major concerns with prolonged Ozempic use:

1. Rebound Weight Gain: Once patients stop taking Ozempic without sustainable lifestyle changes in place, the weight can return — often quickly.

2. Dehydration: Ozempic suppresses appetite, which can lead to inadequate hydration and nutrient intake.

3. Muscle Wasting: Without proper nutrition and movement, your body may burn muscle instead of fat, reducing overall strength and

Maximizing Ozempic’s Effectiveness with Healthy Habits

✅ Meal Preparation: Preparing nourishing, whole-food meals reduces the temptation of fast, processed foods. Keeping a cooler in your car with snacks like cucumbers, almonds, or hard-boiled eggs can prevent impulsive, less healthy choices.

✅ Hydration: Drinking plenty of water throughout the day — not just when you’re thirsty — is key. Proper hydration helps curb cravings, improve digestion, and reduce fatigue.

✅ Gentle Exercise: It’s best to wait until you’ve lost 20-30 pounds before introducing more intense exercise. Early in your weight loss journey, your body is naturally detoxifying — and rest during this phase is vital. Overexertion too soon can trigger muscle loss and compromise your immune system.

✅ Detoxification Support: In the early stages of weight loss, toxins stored in fat cells are released into your system. Supporting your body with nutrient-rich foods, proper hydration, and practices like sauna therapy can enhance your detox process.

 

Maximizing Ozempic’s Effectiveness with Healthy Habits

Ozempic reduces cravings by altering hunger signals and making food less appealing. However, emotional eating patterns still need to be addressed. Creating mindful eating habits, stress management strategies, and learning to listen to your body’s signals are essential for long-term success

Ozempic as a Motivational Tool

For many people, Ozempic can provide an important confidence boost. The early weight loss results can be a powerful motivator, helping individuals refocus on their health and adopt sustainable habits.

If you choose to use Ozempic, consider it a short-term tool — ideally for no longer than three months. During this time, focus on establishing healthier habits that you can maintain independently once you’ve discontinued the medication.

When Should You Consider Ozempic?

Ozempic is primarily prescribed for individuals with pre-diabetes or type 2 diabetes. If you’re not in this category, working with a clinical nutritionist or health coach may be a better first step.

If you have over 100 pounds to lose, remember that this is a long-term process. Sustainable weight loss often takes a year or more. Progress may come in waves — some weeks you may experience plateaus or even slight gains, and that’s normal.

Beyond Weight Loss: The Health Benefits of Sustainable Change

Healthy, sustainable weight loss offers far more than just a number on the scale. Improved markers such as:

✅ Lower A1c levels

✅ Improved cholesterol and triglycerides

✅ Better energy, mood, and immune function

Your Unique Journey to Health

Every weight loss journey is different, and there’s no one-size-fits-all solution. Whether you’re considering Ozempic or focusing entirely on lifestyle changes, working with a physician, nutritionist, and health coach can help you find the right path for your body.

Remember, even if you can’t commit 100% to a structured program, doing 50% will still yield better results than doing nothing. Progress is about consistency, not perfection.

Final Thought: Focus on Nourishment

Your journey to better health doesn’t have to feel like punishment. Shift your mindset to focus on being nourished — with good food, restful sleep, meaningful movement, and supportive relationships.

By taking a gentle, patient approach and building sustainable habits, you’ll not only lose weight — you’ll reclaim your energy, confidence, and well-being.

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Categories : Diet, Wellness

Home Cooking Just Got Easier

02/11/21 Monika Comments (0)

Let’s face it we’re at home more these days which means either you’re eating more processed/convenience foods, ordering more take-out or, and I hope this is the case, you’re cooking up a storm in your very own kitchen. 

Cooking your own home cooked meals is quite easy, all you have to do is: Plan, Shop, Cook and Enjoy!

Let’s explore these tips on how to make your home cooking easier a little more:

  1. Plan. I can’t overemphasize how important planning is. If you look ahead you will not fall prey to eating whatever happens to be available – healthy or not – when you are hungry. To help you get into the planning mood you can start by looking at recipes in books or online. You can also get recipe ideas from friends, family, cooking shows or food blogs. Doing this will help you start creating your shopping list for the week.    

  2. Shop. Planning helps you create a solid shopping list which helps you manage your budget better. Buy foods on special that way you’ll be eating seasonally as often these food items are more readily available at that particular time of the year. It may be different where you live but here in my neck of the woods – asparagus seems to be plentiful this time of year causing prices to be lower than in the height of the summer.

    Also, having a shopping list helps you from under-buying causing you to make too many trips back and forth to the grocery store – wasting time and energy. And then there’s over-purchasing where you often end up throwing food away – that’s such a waste on so many levels. When you were growing up I’m sure you heard your mother say: “finish your plate, there are people starving.” Unfortunately, that is a reality in many parts of the world, but eating because others are starving really doesn’t make sense. But thinking of it on a deeper level – by not wasting food you are respecting and giving thanks for what you are lucky to have.

  3. Cook. Make your cooking environment pleasant and not chaotic. Of course, having all necessary ingredients and supplies at hand is key but also having a peaceful atmosphere is essential. Play music when preparing your meals. Having tools accessible and easy to find is half the battle. Make sure you are using the best ingredients available from spices, herbs, oils to your proteins, vegetables and grains.

    Just as over-purchasing is not the best strategy, so too is cooking too much food. Leftovers are good to a certain extent but if food sits around for more than 2 days it starts to lose much of its nutritional value and quality. Decide from the get go to eat as fresh as possible.   

  4. Enjoy. Enjoy your meals with the warmth and caring of a lovely conversation.  Whether you’re having dinner with your family at home or finding yourself going solo you can always make it even more special. Over the last week I found myself picking up the phone when my delicious dinner stood before me. It was a spontaneous impulse and an enjoyable experience – it felt as though I was having friends over for dinner. Of course, it may not be everyone’s cup of tea to engage in “distance dining”, but it sure can be fun. Instead of the phone you can always use Zoom, Facetime, Whatsapp. In these times, we need to reach out and feel connected in whatever we can.
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Categories : Diet, Wellness

Are You Overdoing It?

01/28/21 Monika Comments (0)

Sure it might be the time of Covid and you may feel that you’re doing a lot less than you used to do pre-Covid – but are you? I know for me last year I was very busy learning new skills and bringing most of my business online. This transition required an immense amount of downloading information and developing technical know-how rather quickly. I got much busier, and in different ways, than I used to be. 

Even as I write this, as we wrap up the first month of the year, life has been quite overwhelming. I am wondering if you’re feeling the same way. If you find yourself doing way too much right, I’d like to share some signs and hopefully some solutions to help you get into a more doable and manageable state. 

So are you overdoing it? Or maybe you feel you may be underdoing it. But what’s the truth?

5 signs that indicate that you might be overdoing it:

  • You can’t think straight
  • You can’t sleep
  • You are always feeling agitated, irritated and/or annoyed
  • You think of yourself last
  • Your environment is out of order

Sound familiar? 

If you suffer from any of these telltale signs here’s what to do about it:

1.) Can’t think straight. You are used to being rational and organized in thought and suddenly you’ve been thrown a curveball in your already stress-filled life and feel confused and unable to make clear decisions. 

Solution: Take things off your plate. Believe it or not, things will get done without your constant need to manage or control everything every minute of your day. Take a break, go for a walk, call a friend, or here’s a revolutionary idea – why not take a nap. If you are unable to have clarity about an issue or concern, it’s best to step away for a short time. 

You may find answers when and where you least expect them. I get great ideas in the shower – how about you?    

2.) Can’t sleep. It’s 4 a.m. again and here you are wide awake. No matter how many soothing sounds float around your head – whether it be white noise, soundscapes, and ocean waves – for the life of you the repetitive thoughts in your head just won’t disappear. You suddenly notice you are not only awake but your eyes are wide open. 

Solution: My great solution to that dilemma is to turn the light on, pick up a piece of paper and start writing whatever comes into your head. This is called a brain dump and it’s very effective. It helps you get all those nagging thoughts out onto the page. You can leave them all behind as you head back to bed. Ideally, this practice is best done just before bedtime to help prevent potential sleep disturbances. But if you find yourself wide awake – try it. 

3.) Always feeling agitated, irritated, and/or annoyed. No matter what – things can always make you feel on edge especially when you are doing way too much. Ok so you already have a full plate and then someone asks you to do just one more thing and you lose it. 

Solution: Plan and schedule your day. I have been advising clients for years to only have 3 things on their To-Do List for the day. This is your goal even if it is sometimes hard to attain – let “Only 3” be your mantra. Remember there’s always tomorrow. And there will always be something to add to your list. With only 3 you will feel more in control and less overwhelmed.   

4.) Thinking of yourself last. Everyone comes first – you eat your dinner last after you’ve served everyone else, you get to have the last morsels of whatever’s left, you get other’s doctor’s visits scheduled but you never get around to getting your own telehealth check-up session on your calendar. Doing for others is noble and kind but not at the cost of your own health and peace of mind. 

Solution: make yourself a priority. This is another mandate of mine which I regularly remind my clients of. Carve out time for you. And… here’s a big one… let others do things for you, allow them to help you, too. I find this particular “overdoing sign” to be a big one for women. Just remember being a superwoman is a myth – know that you are super just because you are you and running yourself ragged is not part of the equation. 

5.) Environment is out of order. Do you find your office, desk, or car or fill in the blank is messier than normal or not the way you normally like it. Are you having difficulty finding things? When once you were so on top of things now your office looks like a ski resort – full of mountains of white paper scattered everywhere. 

Solution: Decide to tackle only one area at a time. Give yourself a time period even if it’s only 5 minutes. Make sure you have your wastebasket nearby and begin. Start sorting. Even if you only get a few things organized after your first attempt consider it a victory and vow to continue the next day and the next. You will feel like you are getting somewhere, and less overwhelmed the more you stick with it. 

If you can relate to any of these most common signs you’ve come to the right place. So my advice is: take a hiatus and try some of these solutions to help break the cycle. 

Happy Underdoing!

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Categories : Self Improvement, Wellness
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