Many of us struggle to set boundaries in our lives, whether it be with our friends, family members, or coworkers. This is because many of us have trouble understanding the true benefits of having healthy boundaries. At their core, boundaries are simply a way to take ownership of our own mental, physical and emotional well-being by setting limits on what we will and will not allow ourselves to be subjected to.

While establishing boundaries can seem intimidating at first, there are many ways that we can do so in a kind and compassionate manner. This will definitely be a challenging and maybe even messy process, as it will feel quite uncomfortable for you and others initially. You may not be used to communicating assertively, and others may not be used to you speaking up for yourself or saying "no" when you do not have the capacity to take on their request. One key mistake that many people make when trying to start setting boundaries is expecting others to immediately adapt to...

Thanksgiving is a time to celebrate with loved ones, and engage in meaningful conversation around a table while enjoying delicious food. However, some struggle with guilt over eating certain foods, or worry about sabotaging their health goals that they forget to actually enjoy the food and precious moments. This is definitely not an outcome we wish for ourselves or our community!

Here is our philosophy on food and the holidays- We believe that it is important to honor our bodies, minds, and spirit by making choices that support both our physical and mental well-being in the long term. This means focusing on our values first and foremost, and adjusting with occasions to make sure we are living up to those values. For many, this means focusing on gratitude, relationships, rekindling connections with family and friends, and enjoying great company during holidays. This leaves less room for food fixation or guilt for enjoying an extra slice of your grandma's apple pie.

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Most people who are serious about weight loss, and improving their metabolic and cardiovascular health will eventually try following a specific diet with the intention of improving their health. However, as soon as they begin their quest to discover the "best diet," they are left even more confused. If you google search a diet for weight loss, you will find so much conflicting advice. Some will push a vegan diet, claiming that animal products will cause obesity and cholesterol issues. Others will inform you that all carbohydrates are the enemy, and you should definitely try a high-fat ketogenic approach. And then there are those who eat whatever they wish and swear by intermittent fasting. The list of fad diets and trends seems never-ending - Atkins, carnivore, pescetarian, Whole30, Paleo, vegetarian. People often feel more confused about food than any other health-related topic because of all of the conflicting guidance. Where do we even start? And how do we reach our health goals...

Fasting has been a tool used by many for health reasons as well as spiritual reasons for decades. As a coach, I have come across many patients who love using tools such as intermittent fasting to reach their goals. However, it’s hard for me to not reason an eyebrow when I hear of people using fasting as a way to counteract poor daily dietary choices. Just as many try to use exercise to “burn off“ their diet choices that day, I have seen some use fasting as a way to counteract a diet rich in calorically-dense junk foods. Not only does this sabotage weight loss goals, but this also has negative health consequences. This approach will lead to decreased intake of micronutrients, and phytonutrients, and nourishing our bodies with foods required to function at our best. Intermittent fasting can be a great way to improve blood sugars, boost immune function, enhance cognitive function, improve digestion, and stabilize blood sugars when done properly. However, fasting is...

 With the plethora of knowledge out there regarding diet trends, nutrition plans, and fad diet culture, it can be hard to know what the right path is for you and your specific nutrition needs. Many left to their own devices will try to count calories or macronutrients in an attempt to lose weight. When we begin to associate numbers with food or fixate strictly on weight loss, we rob ourselves of countless opportunities to nourish our bodies at the cellular level and to prevent chronic illness down the line.

So you might be wondering what is the best way to structure my plate and plan for my meals in order to optimize my health while also not sabotaging my weight loss goals. This is where the concept of eating a rainbow a day can come into play, with an individualized approach. Colorful, non-starchy vegetables contain plenty of fiber that will keep us full as well as balance blood sugars when consuming carbohydrates with a meal. Colorful plants also contain chemicals...

Something powerfully transformative happens when people with a shared goal in mind come together and work toward reaching it as a group. Health coaching group visits have proven to be an important and effective way to improve patient outcomes. These visits provide a safe and non-judgemental space for people to come together and share their experiences, gain support from others, and find new ways to heal. These practices help foster community by bringing people together in a shared goal of improving mental and physical health. We know that humans are not wired to do life alone and have the opportunity of creating a shared space.

Our mind-body medicine group visits include tools to overcome trauma, restore balance to the autonomic nervous system, and promote mindfulness, and self-awareness. Our patients have been able to improve resiliency and even metabolic/immune function through learning breath work, meditation techniques, and even Tai Chi and Qi Gong. Processing emotions is...

The autonomic nervous system is responsible for controlling our bodily functions that happen automatically, such as digestion, breathing, and heart rate. It also plays a role in the fight or flight response through the sympathetic nervous system and the rest and digest response through the parasympathetic nervous system. It is important for us to know the difference between the sympathetic and parasympathetic states of the nervous system so that we can know the signs of nervous system imbalance and make adjustments as needed.

If we ignore signs our body is sending us, we may experience unpleasant physical symptoms or prolong a health flareup. We can make it a practice to periodically take a pause and check in with our body- We may notice tension in our shoulders, holding our breath, or our heart racing when we spend a little too much time in the sympathetic state, or fight or flight mode. Ideally, we should take this as information from our body, signaling that we may need to take a...

Mind-body medicine consists of a body of work that promotes mental, emotional, and physical healing in the midst of an ever-changing environment through tools that encourage self-awareness. Mind-body medicine tools are not only proven to improve mental health but are shown to have strong physical health benefits. One major practice that has been adopted worldwide, due to its various known benefits is autogenic and biofeedback training. Through autogenic training, also known as self-hypnosis, individuals can gain control over their physiological responses by using mental techniques to improve physical health and well-being. Biofeedback uses devices to monitor various bodily functions like heart rate and skin temperature, helping individuals learn how to control these processes through conscious awareness.

Both autogenic training and biofeedback provide many benefits to those who practice them. Autogenic training (AT) has even been adopted worldwide. For example, both NASA and...

If you have ever experienced or are experiencing chronic digestive issues, you know how challenging they can be to overcome and how much they can impact your everyday life. Not only do digestive issues cause physical symptoms such as bloating, pain, nausea, diarrhea, or constipation but they can also lead to a change in mood or mental state. We know how connected the gut is to our brain, so much so that we call it the second brain. Therefore, it's no surprise that when we experience digestive issues, we may feel more anxiety, brain fog, fatigue, irritability, and sometimes even depression. This may be due to real physiological changes in the gut and brain as well as the mental stress that comes with managing digestive issues. Dealing with chronic gut issues can in some cases lead to the cessation of engaging in regular activities due to fear of not having access to a restroom or the inability to eat out due to food restrictions. The good news is that there are healing tools that can...

The attitude and mindset  that we have going into each day is so important. We know how detrimental stress is to the body, so it is vital to create a routine can help us to better manage stress and increases mental wellness. Though we may have days where we have to frantically rush out the door and stop for coffee on the way, it may be best for our mental and physical health to start the day with self awareness and intention. Here are a few tips to create a morning routine to boost productivity, mindfulness, and wellness!

Define, Write, and Review your ‘Why’

When we are not operating in a way that is compatible with our values, we rob ourselves of authentic growth. Imagine this - you wake up feeling excited to tackle the day, as you are expecting to witness amazing things happen before your eyes. You look forward to impacting the lives of those around you in a positive way. You are content. Sure, you may have an off day but it does not derail you. Why?...