America in Crisis!

For American's, dieting is just another hobby. How many people do you know that go on a different diet every month? I hear at least five people every day tell me that they are on some sort of diet or cleanse. It amazes me how diets have become such a fad!! What happened to just living a healthy lifestyle?? Society has engraved it in our heads that it is okay to eat crap food because we can just diet for a month, lose weight and do it all over again. It is an endless cycle.

The Boston Medical Center indicates that an estimated 45 million Americans diet each year and spend $33 billion annually on weight loss products. Yet, nearly two-thirds of Americans are overweight or obese. What is wrong here?? Does anyone else see the problem?

You may be sitting there thinking, "But, Lisa, how am I supposed to lost weight if I don't diet?" First of all, I HATE the word diet. It seriously sends chills up my spine. If you want to lose weight, be healthy and KEEP THE WEIGHT OFF, you need to live a healthy lifestyle. I am not going to lie, this may be a little harder than dieting for a couple months, but you will truly be happier and healthier if you do. Living a healthy lifestyle does not mean depriving yourself for a few months and than binging after your diet is over. Living a healthy lifestyle will take time. It will mean learning what healthy foods you enjoy, how to cut out the crap food slowly so that you don't go crazy, what type of exercise you ENJOY so that you actually want to exercise and so much more! So say no to dieting and say yes to a healthy lifestyle change. It is worth it, trust me:)



Lisa Catherine

Send me an email if you are interested in my health coaching services and ready to begin living a healthy life!

The Dirty Dozen & Clean Fifteen

Unfortunately, eating organic is not cheap. If you are one of those people that want to eat healthy but just cannot afford to buy all of your food organic than this list will be helpful for you. These foods are the most contaminated produce and should be bought organic. 

The Dirty Dozen

  1. Peaches
  2. Apples
  3. Sweet Bell Peppers
  4. Celery
  5. Nectarines
  6. Strawberries
  7. Cherries
  8. Pears
  9. Grapes
  10. Spinach (and Kale now)
  11. Lettuce
  12. Potatoes

Alternatively, there is a list of foods that do not necessarily need to be bought organic. I like to think of these foods as the produce that has skin on them. 

Clean Fifteen

  1. Avocados 
  2. Sweet Corn
  3. Pineapple
  4. Cabbage 
  5. Sweet Peas 
  6. Onions 
  7. Asparagus 
  8. Mangos 
  9. Papayas 
  10. Kiwi
  11. Eggplant
  12. Honeydew Melon
  13. Grapefruit
  14. Cantaloupe
  15. Cauliflower

There you have it. Your magic list :) Take this with you when you go grocery shopping and you are on your way to living a healthier life.



Lisa Catherine

6 Steps to Begin Intuitive Eating

We live in a world where everyone is going, going, going all the time. Fast food is prevalent in our country because nobody has time to sit down and enjoy a meal. Maybe this is you. How do you feel after scarfing down a Big Mac in 2 minutes while running to your next meeting? So many people can't even remember what they had to eat that day because they rush through every meal. 

Someone once told me a story about a client they had that was trying to loose weight but absolutely LOVED Big Macs. He couldn't go a day without eating one. He would go through the drive through and devour it before he got to his next meeting. He told his coach that he is just would not give up his daily Big Macs, they are too delicious. So the coach told him that he could keep eating those Big Macs but instead of eating them while drive, pull over in a parking lot and spend about 20 minutes eating and really chewing and enjoying the Big Mac. So the man did what his coach said. In a couple weeks when the coach followed up with the man, he asked him "how are you doing?" The client responded by telling him that he gave up eating Big Macs!! The coach asked "why?". It was because he actually took the time to savor the taste of them instead of eating it on the go and he did not like the way it tasted! AMAZING! That, my friends, is the start to intuitive eating. 

Intuitive eating takes time, especially for people that are on the go all the time. So here are a few steps to begin the process of intuitive eating:

1. Listen to Your Hunger

Are you truly hungry? Or do you eat at the same time every day just because you are used to it. You may think you are hungry, but maybe you haven't drank enough water that day. Listen to your hunger. Eat when you are truly hungry.

2. Find Time

If you are one of those people that eat on the go or in the car, pull into a parking lot and eat or find a bench to sit on. If it takes you 5 minutes to eat, try spending 10 minutes enjoying your meal to start. After you have tried 10 minutes, try 15 minutes and so on and so on.

3. Breath

Before you eat, take a few breaths in through your nose and out through your nose. This will help calm your body before eating. 

4. CHEW!

Digestion starts in your mouth. Make sure you are chewing your food well before swallowing. Savor the taste of your food.

5. Be Present

Turn off your cell phone, tv, iPad, anything that can distract you. Truly be present. Enjoy this time you have to sit down, relax and enjoy your food and those that accompany you.

6. Pay Attention to Your Body

After eating a meal, listen to your body. Some people are intolerant or even allergic to certain foods and have no idea because they eat too fast and don't pay attention to the signals their body is telling them. 


I hope these tips can start you off on your intuitive eating journey! If you have any questions or would like more information on going deeper into intuitive eating, please don't hesitate to contact me.


Have a fabulous day!



Lisa Catherine



Tricks to Get Into a Workout Routine

Routines. They seem to be something that everyone wants but nobody can get into. Why does it seem that the bad routines are always the ones that stick with us and the good routines go right out the window? Well let's try and flip that around! Getting into a routine may be difficult at first but after awhile it will become second nature, like brushing your teeth in the morning (I sure hope you do). 

Exercise is SOO important but too many people just "don't have time for it". My biggest tip for anyone that wants to live a healthy lifestyle (and yes, exercise is part of a healthy lifestyle) is to actually put it in your calendar! Yes, you heard me. Add time for your exercise in your calendar. You don't put off a work meeting or luncheon do you? So why put off exercise. It's even more important!

Okay with that being said, once you have put your exercise in your calendar, what are some ways to help motivate you to actually get up and exercise? Here are a few ways:

1. Lay Your Clothes Out The Night Before

One thing that helps me is to lay my workout clothes out the night before if I plan on working out in the morning. That way I just roll out of bed, throw on my clothes, and go. I don't even have to be awake. I wake up during my workout. Morning workouts are fantastic because your brain doesn't have time to come up with excuses :) 

2. Participate In A Group Challenge

Group challenges are a fantastic way to start a routine. You have a set workout to do that day and you have to do it! Challenge yourself! It's a fun game and I guarantee you will enjoy it.

3. Focus On The Present

Sometime we syke ourselves out before we even start our workout. "AH I have to run 8 miles today!" or "I can't do cardio AND weights today, I am just too tired". Sometimes we syke ourselves out so much that we just decide not to do the workout. DON'T DO THAT! Instead, focus on running 1 mile and see how you feel. Push yourself to the next 1/4 mile and so on. Instead of focusing how much you don't want to go to the gym for an hour. Tell yourself you are only going to go for 20 mins. More times than not you will end up staying for that hour. Don't freak yourself out. Start small. 

4. Find A Buddy

Working out with a friend is the best! I just went to the gym last night purely to catch up with an old friend haha. It was fantastic! We biked for 45 minutes and just chatted and caught up the entire time. Find a buddy that enjoys doing the same things you do and you both can motivate each other to get moving!


So those are my tips for this week. I hope they help you start getting into a workout routine. Soon enough it will be as routine as brushing your teeth :) 


Lisa Catherine

Benefits of Working with a Health Coach

Personal trainers, doctors, dietitians, CrossFit, trendy diets and fads, it’s difficult to know which course you should pursue to achieve your fitness and weight-loss goals. Have you ever scrolled through your Facebook feed and seen your friends boast or promote one diet or exercise over another? It can be overwhelming and contradicting.

While many of the aforementioned avenues offer many health-related benefits, only one professional can provide a well-rounded, customized plan that will cater to your needs, abilities, and goals. This professional is the Certified Holistic Health Coach. Yes, folks, that is what I am and I am proud of it! 

Obesity is one of the largest health concerns in the United States with 67% of the county’s population who are overweight or obese. That’s a staggering number that has led to 1 in 3 Americans who will develop Type 2 Diabetes or cancer. We all possess the ability to fight this growing problem with our own lifestyle choices. However, too many people are uneducated when it comes to healthy living. Many adopt the mindset that it’s too difficult to stay healthy or that healthy foods and gym memberships are too expensive. If you have had this thought, think about the bigger picture. Would you rather spend a little more money now to educate yourself on health and wellness and get in shape? OR would you rather spend that money on health bills down the line? Your call but I would go with the first option. 

So here are a few reasons why a health coach is beneficial:

1. Health Coaches Have Well-Rounded Knowledge

Have you ever found yourself frustrated by not getting the direct answers you’re hoping for? Your doctor already has a lot of his or her plate, so when you ask what you should do to be healthier, you may be faced with the broad, generalized answer, “Diet and exercise.”

That’s all well and good, but you most likely want specifics. Which foods will best help you attain your ideal weight? Which diets are proven and which are fads? How can you know?

Sure, there may be a diet or exercise program your doctor recommends, but the truth is it’s not their field of expertise. And it most likely is not the best program or diet for your unique case.

Health Coaches not only customize a diet plan catered to your goals and health concerns, but they encourage small changes to attain a healthy lifestyle. You’ll be able to find a plan that is made just for you. Based on your body type, your past experiences with weight loss and exercise, your Health Coach will get to know you inside and out in order to find the best plan for you.

2. Health Coaches Tailor Plans According to Your Needs

There are hundreds of diets and exercise plans out there; no doubt you’ve seen them.

Overwhelming, right?

Many other health professionals will recommend one and then expect you to follow that plan as outlined. The truth is that not one diet is meant to work for every individual. How many times have you attempted a diet or exercise regimen only to find minimal results? As a result, you’ve most likely felt disheartened and discouraged. Understand that we all have different needs, obstacles, and health concerns. The key to achieving your goals is to follow a plan that is catered to you.

Your Health Coach will take the time to get to know you, your habits, your current diet, your health and wellness goals, what history you have with previous diets and exercises, and then they will work with you to outline a plan designed to help you reach your goals. Sarah Haskins continues:

“We help you implement small changes, little by little, at a pace that’s comfortable for you so you can meet all your health goals. We work with you to help you discover your bio-individuality. There is something that will work for you -- the trick is finding it.”

3. A Health Coach Is Your Friend

How comforting is it to know that your Health Coach will be your colleague and not just someone who will crack a whip? Health Coaches are not drill sergeants; we are supportive mentors and to lead by example.

 A Health Coach will inspire and motivate you to achieve the goals you have established together. You’ll have a friend and confidant throughout your journey.

4. Emotional Support And More

Perhaps you’ve wanted more than just information on healthy eating. Fortunately, Health Coaches place a strong emphasis on improving your overall wellness. This means that you that you’ll receive so much more than physical health tips. As reported by Yahoo Beauty:

“Health Coaches look at exercise, eating, wellness, and food not just as calories and weight loss, but also on emotional, mental, physical, and spiritual terms. An Integrative Nutrition Health Coach who’s providing services in this area knows about various aspects of his or her clients’ lives like state of mind, health history background, as well as sleep patterns.”

The ultimate goal of your Health Coach is to improve your quality of life through effective and healthy habits and changes. In order to accomplish this, there must be a strong focus on the overall health of the individual. It could be that the reason previous diets or routines were ineffective was due to emotional or mental stressors. Your Health Coach will dig deep to discover why previous attempts have failed, which will indicate the paths that should work in your individual case.

With a Health Coach, you can rest assured that you’re receiving so much more than just informative guidance; you’ll be receiving a friend and mentor.

Other Benefits To A Healthy Lifestyle

We’ve established the benefits of seeking out a Health Coach, but why should you want to improve your health beyond the obvious reasons? Some people simply accept the mindset, “Well, I gotta die of something, right?” This response may get the occasional chuckle, but there are more benefits to being healthy than a prolonged life.

Save On Medical Bills

○ healthy lifestyle means less visits to the doctor. If you are overweight or obese, then you are subject to other diseases that can increase your medical expenses rather quickly. Contrastly, if you engage in a healthy lifestyle, you’ll have a better chance warding off harmful diseases.

Increased Energy

○     Sure, you can experience a sugar rush from candy and desserts, but you’ve surely felt the energy crash that inevitably follows. Saturated fats tend to drain your energy levels, and if your diet consists of many sugars and saturated fats, then not only will you experience significant weight gain, but your energy will slowly decrease. When you base your diet and lifestyle on healthy choices, you’ll experience more energy and vitality than ever before. More energy for quality time with family and friends.

Less Stress

○     It’s no secret that regular exercise can be therapeutic and reduce stress, but healthy foods (such as foods high in Vitamin C and Magnesium) can help moderate your cortisol levels, which is the stress hormone. When you’re stressed or in a chronic state, your body quickly breaks down protein. If you have sufficient protein in your diet you can help the body maintain those cortisol levels as well.

Improved Self-Confidence

○     When you change your habits and lifestyle to become more health-oriented, your own self-worth increases, especially as you see results in your physical appearance. It’s easy to be hard on yourself when you constantly feel tired or out of shape. Start today on your path to a healthy lifestyle and watch your self-confidence grow as a result.


So there you are, some of the many reasons why Health Coaches are very beneficial. We are here to help those people that feel lost and just don't know where to start with their health all the way to those that just need a little nudge in the right direction or motivational support. Whatever your reason is, it doesn't hurt to reach out to a health coach for an initial free health consultation to discuss your health goals. Its almost 2017, start it off right by making a resolution to take control of your health not only for yourself but for your loved ones as well. 


Happy Holidays!


Lisa Catherine