Clean Eating

Do you dread that afternoon energy slump that leaves you reaching for a coffee or something sweet as a pick-me-up to get you through the rest of your day? We’ve all been there and there’s a very common reason why this energy crash happens that few understand.

It all comes down to your blood sugar. Now when I say blood sugar, I am not talking about Diabetes, which most people think of when I bring up this term. We all experience blood sugar fluctuation in response to what we eat, when we eat and influenced by certain lifestyle factors.

When you eat a meal (or have a drink or snack) your blood sugar will increase. How much it increases will really depend on what you ate and how quickly glucose is released from these foods and/or drinks into your blood stream.

Carbohydrates break down into glucose in our blood stream. The carbohydrates with short chains (a.k.a. simple Carbohydrates) reach the bloodstream much more quickly than those with long-chain (a.k.a. complex Carbohydrates), resulting in higher blood sugar spikes.

Simple Carbohydrates are things like your cookies, pastries, most breads and cereal products, processed grains and their flours, white rice, refined sugar, candy, soda, corn syrup and high-fructose syrup, fruit juice concentrate and many processed foods.

Complex Carbohydrates include things like legumes, whole grains, beans, vegetables, and fruit. A whole grain in it’s unprocessed form contains three parts and when it’s processed two of those parts are stripped away and you’re left with the blood-sugar spiking starchy part that is void of nutrients.

Repeated blood sugar spikes, over time, can lead to a condition called Hypoglycemia. I want you to think of it like a rollercoaster – your blood sugar spikes up after a meal, and then it crashes in a few hours, leaving you with low energy, cravings, and irritability. We all know that “hangry” feeling right?! Over time this also has a negative impact on your hormonal balance, especially your stress hormone Cortisol and sex hormones.

Learning to stabilize this blood sugar rollercoaster is really the key if you want to feel more stable energy throughout the day, have less cravings, support weight-loss and better hormone health.

Here are three simple tips that will help stabilize your blood sugar levels:

1. Eat Breakfast within 1 hour of waking up – ensure you have a good source of protein with this meal. A few great options may include something like Greek Yogurt (unsweetened) with hemp seeds and berries, Ezekiel toast with 2 eggs and hummus, Tofu (always chose organic non-GMO) veggie scramble made with high quality Olive Oil.
   
   
2. Don’t have your Coffee on an empty stomach ever – only have it after you’ve had your Breakfast or within 1 hour of another meal.
   
   
3. Prioritize Protein with each meal – this can be an animal-based protein or a plant-based (I typically like to mix up the two). Great choices include 100% grass-fed beef, organic/pasture raised poultry, pasture-raised eggs, wild-caught fish, hemp seeds, nuts, seeds, legumes, tempeh (great for your gut health) and tofu.

Navigating proper nutrition can be confusing in today’s day and age with so much conflicting information. It can leave you feeling overwhelmed and lost on what’s right for your unique body. If you find yourself in a place where nothing seems to be working for you, and you want to know which foods will support your unique needs, I encourage you to check out the Metabolic Balance Program. This is a fully customized nutrition program for women looking to support weight-loss, better hormone balance, energy levels and digestion. Best of all your plan will be entirely based on the chemistry of your bloodwork, taking out all the guesswork!

Ann is a Holistic Nutritionist, Metabolic Balance Coach, and thyroid guru who helps women gain confidence in how they look and feel in their bodies. Ann works with a scientifically backed metabolic approach to nutrition by using in-depth analysis of blood chemistry to develop truly unique plans to balance each client’s metabolism. The blood analysis reveals exactly which foods are right for each client to lose weight, and improve hormonal balance, energy levels, and gut health without any pills, shakes, or yo-yo diets. Analysis of blood chemistry + food chemistry = your unique metabolic prescription! Ann is also passionate about thyroid health, as she herself has experienced the lonely and confusing journey that came with the diagnosis of an autoimmune thyroid disorder, and loves supporting other women who may be struggling with thyroid related symptoms.

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Bloating. This is a symptom that you probably have experienced at least once in your life and are familiar with. The discomfort when we experience bloating is real, and this can affect our ability to take part in social gatherings or even go to work. The question that comes up is, how do we beat the bloat? Remember that bloating is just a symptom, and is usually a small part of a bigger issue. So if we want to beat the bloat, we have to determine where the bloating is coming from.

Now what causes bloating?

1. Low stomach acid or inadequate digestive enzymes: Our bodies require stomach acid and digestive enzymes to digest our foods thoroughly, as well as absorb the vitamins and nutrients obtained from those foods. With inadequate stomach acid, we can’t break down our foods thoroughly, which can cause those foods to be fermented in the gut; exacerbating bloating, gas, and other abdominal symptoms. 
2. Dysbiosis: Our gut microbiome is the community of microorganisms that live in our digestive tract. This gut microbiome needs to be in balance for our bodies to function optimally. If we experience an overgrowth of particular microorganisms (ex. yeast) or lose some of our beneficial bacteria, this can cause dysbiosis to be present. If we do not have an optimal gut microbiome, this can cause inflammation in the digestive tract, affect the integrity of the intestinal lining, and contribute to abdominal symptoms such as bloating.
3. Food sensitivities: Food sensitivities can cause poorly digested foods to move through our digestive tract and trigger an immune mediated response. This response can increase inflammation in the digestive tract and contribute to bloating.
4. Small intestinal bacterial overgrowth (SIBO): SIBO is a digestive condition that involves the presence of bacteria in the small intestine, which can increase fermentation and cause gas, constipation, diarrhea, and bloating. 
5. Altered mind-gut connection: Our mind and gut talk to one another consistently, and therefore influence each others’ functions. When we feel stressed or anxious, it can cause stool retention, increase inflammation in the digestive tract, affect the integrity of the intestinal lining, negatively affect the microbiome composition; which are all contributing factors to bloating. 
6. Visceral hypersensitivity: This involves heightened sensitivity of the abdominal organs to stimuli such as distention and inflammation. When we experience visceral hypersensitivity, we perceive normal or mild stimuli to be intense or painful. This condition can be associated with IBS and functional dyspepsia as well. 
7. Endometriosis and hormonal imbalances: Endometriosis is a chronic inflammatory condition where endometrial tissue that lines the uterus starts growing on other parts of the body, such as the ovaries and abdomen. This condition can cause symptoms such as very painful menstrual cramps (especially those that are not fully alleviated with pain medication), pain during or after intercourse, pain with bowel movements, pain with urination, low back pain, and bloating. Bloating can also be associated with thyroid imbalances (ex. hypothyroidism and hyperthyroidism), high cortisol, and estrogen dominance. 
8. Poor eating habits: Overeating, eating too quickly, not eating mindfully, eating while working or driving, and not chewing your food thoroughly can affect our digestive process, affect stomach acid and digestive enzyme secretion, and increase fermentation; which can all cause bloating. 

Now what can you do about it?

1. Consume a nutrient dense diet, especially fiber-rich foods: Consuming a diet rich in plant fibers increases the diversity of our gut microbiome. Fiber is important because it feeds our gut microbiome. Some great fiber sources are oats, flax seeds, psyllium seeds, raspberries, broccoli, and apples. As a general recommendation, you want to try to consume 25-30 g of fiber/day. While adding in fiber, you also want to reduce your intake of processed foods, refined foods, sugars/sweeteners, and carbonated drinks because they can exacerbate bloating. 
2. Drink at least 2-3L water/day, with minimal water intake with meals: Optimizing your water intake is important to help ensure stools are moving in your digestive system, therefore preventing constipation. One recommendation I provide my patients is to start your day off with 1 tall glass of lemon water to set good intentions. 
3. Engage in regular physical activity: Movement helps support regular bowel movements, reduces the underlying inflammation in the gut, and helps support the growth of an optimal gut microbiome. Start off small by doing an exercise you love 1-2 days/week, and build from there!
4. Support your mental health: If you are experiencing chronic stress, anxiety, or depression, it is crucial to support your mood and the mind-gut connection. When you feel happy, your gut feels happy! As a starting point, consider mindfulness strategies such as yoga, deep diaphragmatic breathing, and self-care.
5. Eat mindfully: How we eat significantly impacts our mind-gut connection. Eating mindfully stimulates our parasympathetic nervous system, which supports our mood and digestive functioning. Don’t forget to chew your food thoroughly, take at least 20 minutes to eat each meal, eat with minimal distractions, sit down at the table while eating, and be present with the food in front of you.
6. Consider starting a good quality probiotic: Probiotics can be a great option to consider if you have a personal history of multiple antibiotic use or you are experiencing dysbiosis. While probiotics can be helpful for some individuals, it may not be the best treatment for others with bloating. Before consuming, always double check with your health care provider to ensure it's the best option for you.
7. Consider bitters if your digestion is sluggish: When you ingest bitters, the moment it touches your tongue it sends signals to your vagus nerve to stimulate digestion. It helps stimulate the release of stomach acid and digestive enzymes, provides anti-inflammatory benefits, supports liver function, and calms down the nervous system. Before consuming, always double check with your health care provider to ensure it's the best option for you.

As a gut-focused naturopathic doctor, when I am addressing bloating I initially complete a thorough assessment, order relevant laboratory blood work, and collaboratively work with my patient to create a personalized treatment plan specific to their root cause of bloating. Addressing bloating is not a one size fits all approach. So if you experience bloating let’s create a sustainable plan to beat your bloating for good!

Dr. Ishani Patel is a board certified Naturopathic Doctor who has a clinical focus in women’s health, hormones, digestive health, and autoimmunity. She is dedicated to helping her patients determine the root cause of their health concerns, help them find balance in their lives, prevent disease or a worsening of their health conditions, and help them live their optimal state of health.

You can connect with Dr. Patel through her website drishanipatelnd.com, by email at ishanipatelnd@gmail.com, or by reaching out to her on Instagram @drishanipatel.nd.

It was the beginning of March 2023. I was in Las Vegas for a mastermind—a powerful mastermind that would change my life. I was elevating, stepping into a newer version of myself... and then I had a few too many drinks, and old ways of thinking crept back in.

The next day, I wasn’t hungover. I felt shame—an awful feeling.

It wasn’t as though I had a drinking problem; it had been quite a while since the last time I lost control. But there was one thing in common: shame that I felt the next day. Embarrassment.

I dug into this emotion. Why was this coming up? I hadn’t done anything wrong. I hadn’t done anything bad. I just indulged a little too much.

The shame came from parts of my past that I thought I had forgiven myself for. Turns out, I hadn’t. The thoughts in our subconscious minds have a way of presenting themselves.

The shame also came from my perception of who I was being in those moments versus the woman that I was trying to embody—the old me versus the new me. The resistance.

This is a part of the story that I haven’t openly shared before. But as I am coming up on my one-year anniversary of deciding to be a woman who doesn’t drink alcohol, I think it is important to share.

March 11, 2023, was the last time alcohol passed my lips. And it was the easiest decision of my life.

I want to flash back to about 6 months before I made this decision because I think this is important too—no matter what decision you may be avoiding.

I had the idea that the person I wanted to become didn’t drink. And she definitely didn’t drink more than one glass of wine with a meal. That was the image I had in my mind of myself with my goal achieved. This was personal to me because of who I wanted to be and what I needed to let go of from my past. I was struggling to step in to her. One glass sometimes would turn into two. There were a few times where I did lose control.

But I didn’t make the decision to stop completely because of the stories I held onto.

That story about ‘it's only one glass of wine.’ That story about ‘will people understand.’ That story about ‘if I give up alcohol, they will think I had a drinking problem.’ That story about ‘what will I do at parties.’

Those stories were all BS. Completely.

Once you make a decision that is aligned with the person who you desire to be, aka your higher self, everything works out.

No one questioned my decision. People were incredibly supportive. I inspired other people to make the same decision, which in turn has changed their lives for the better. I have been attracting more and more people who also have made the decision not to drink into my life.

The morale of the story - no matter what decision you face, if it is going to align with your higher self, the person you want to be, and help you step into your self-image and become the person who is achieving your goals, you owe it to yourself to eliminate the BS stories that you are creating. This is your life. These are your goals. The truth is, if you think people will judge you, that is on them, not on you. And what will likely happen is if you make a committed decision and stick to it, you will find that you are so incredibly supported.

If there are decisions that you are struggling with, or you aren’t sure of the image you want to step into of your next level self, reach out. I would be happy to hop on a complimentary discovery call and see if I can help you with some clarity and direction.

To your limitless potential and stepping into who you desire to be,

Kayleigh Kennedy is the Founder and Mentor of Limitless Coaching. Contact Kayleigh at hello@kayleighkennedy.com or follow her on Instagram @thekayleighkennedy

As our understanding of nutrition and its impact on our well-being and the environment continues to evolve, many consider plant-based or plant-centered eating a viable option. Plant-based or plant-centered diets emphasize consuming whole foods derived from plants while minimizing or eliminating animal products.

I was considerably resistant when plant-based eating was introduced to me ten years ago as an option for our lifestyle. I loved the foods I ate; I grew up eating the Standard American Diet of animal products, fried foods, processed snacks, and cheese on everything. But as I investigated the nutritional attributes of plant-based eating and the impact on the environment and animals, I couldn’t help but lean more heavily toward plant-based eating. I started plant-based eating over nine years ago, focusing on the motto: Eat More Plants. If you're contemplating whether it's time to try plant-based eating, this blog post will help you explore some key indicators that may suggest it's the right choice for you.

1. Health Concerns:

If you're dealing with particular health concerns, such as high cholesterol, hypertension, type-2 diabetes, or digestive issues, transitioning to a plant-based diet may be beneficial. Plant-based eating can provide an abundance of nutrients, fiber, and antioxidants, which are known to promote better heart health, improve digestion, and support overall well-being. Additionally, plant-based diets can be low in saturated fat, which is known to help our bodies process blood sugar better, reducing pre-diabetes symptoms. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance based on your specific health needs.

2. Ethical Considerations:

For some individuals, the decision to adopt a plant-based diet stems from ethical concerns regarding animal welfare. If you feel strongly about reducing your contribution to animal suffering or the environmental impact of animal agriculture, embracing a plant-based lifestyle can align with your values. You can support a more compassionate and sustainable food system by choosing plant-based foods.

3. Environmental Consciousness:

The environmental impact of animal agriculture is a growing concern worldwide. Livestock farming contributes to greenhouse gas emissions, deforestation, water pollution, and excessive resource consumption. If you're passionate about reducing your ecological footprint and mitigating climate change, transitioning to a plant-based diet can be a powerful step. Plant-based eating requires fewer natural resources, reduces land use, and can contribute to a more sustainable future. Even participating in campaigns, such as Meatless Monday, can impact the environment.

4. Culinary Exploration:

If you enjoy culinary adventures and love experimenting with new flavors and ingredients, plant-based eating offers a world of exciting possibilities. Shifting to a plant-based diet can inspire creativity in the kitchen as you explore the diverse array of fruits, vegetables, whole grains, legumes, nuts, and seeds. It encourages you to try new recipes, cooking techniques, and cultural cuisines, making mealtimes a delightful and enriching experience. One of my favorite parts of cooking and preparing plant-based meals is to challenge myself to eat the rainbow, the meals are beautiful, and I benefit from a diverse array of plant foods. 

5. Digestive Sensitivities:

Many individuals struggle with digestive sensitivities or intolerances to certain animal-based foods, such as lactose. Plant-based eating can provide a solution by offering a wide range of alternative food options that are easier on the digestive system. Eliminating or minimizing animal products from your diet might alleviate discomfort, bloating, or other digestive issues you may be experiencing.

6. Increased Energy and Vitality:

If you often find yourself feeling sluggish, low on energy, or experiencing mood swings, adopting a plant-based diet may help revitalize your overall well-being. Plant-based foods are rich in essential nutrients, vitamins, and minerals, providing sustainable energy and nourishment. You may notice improved energy levels, mental clarity, and overall vitality by fueling your body with wholesome plant-based meals. You know the saying, ‘Food affects our mood,’ well it is entirely true!

7. Personal Growth and Challenge:

Embarking on a plant-based journey can be an opportunity for personal growth and self-discovery. It challenges you to expand your nutrition knowledge, explore new foods, and adapt your lifestyle. The process of learning, experimenting, and making conscious choices aligns with a growth mindset, allowing you to develop new skills, broaden your perspective, and deepen your connection with your body and the world around you. Adopting a plant-based lifestyle has actually fostered growth for me in a myriad of ways, mindset growth and shifts, healing old diet culture beliefs and conditioning, and promoting empowerment and freedom around food and food choices. 

Transitioning to a plant-based diet is a personal choice influenced by various factors. Whether driven by health concerns, ethical considerations, environmental consciousness, culinary exploration, digestive sensitivities, a desire for increased vitality, or personal growth, embracing plant-based eating can have profound benefits. Remember, it's essential to approach this transition mindfully, seeking guidance from healthcare professionals or registered dietitians to ensure you meet your nutritional needs. By listening to your body and aligning your choices with your values, you can embark on a plant-based journey that nourishes both your well-being and the world you inhabit.

If you're considering transitioning to a plant-based diet and would like further support, I'm here to help. Feel free to reach out to me via www.veginspired.com or on Instagram: https://www.instagram.com/veginspired to discuss your questions and concerns or simply to share your journey. Together, we can explore the possibilities of plant-based eating and empower you to make informed choices that resonate with your goals and values.

Remember, every step toward a plant-based lifestyle contributes to a healthier you and a more sustainable future. Let's embark on this journey together!

Love what you’ve read so far? Check out the vault for more on plant-based eating from Kathy! 

For more on creating a successful and inspired life fueled by plants or to learn more about healthy habits, connect with Kathy on Instagram, @veginspired, or Facebook in the Plant-EmPowered Entrepreneurs Community

Kathy A. Davis is a Wellness and Mindset Mentor, Best Selling Author, and founder of VegInspired. Kathy leads other female entrepreneurs to live their most inspired and successful lives fueled by plants.

Kathy is honored and excited to be a US Happy Healthy Women Trailblazer.

 Did you know that what you eat can directly impact your ability to perform and show up at your optimum potential? 

What if you took small steps to create lasting change? 

Let me introduce you to the Butterfly Effect. The Butterfly Effect is a series of small, seemingly insignificant changes that can compound into a significant impact. Little changes can expand and grow into big results. 

Small changes in the food you eat, the amount of water you drink, the daily exercise you get, or the amount of time you slow down to rest and recharge… all compound to bigger results. 

I noticed more energy, better moods, and productivity when I changed my eating—the more whole, plant foods I consumed… the more significant the impact. 

What if you could Unlock your Potential in Life and Business by Leveraging what is on your plate? 

• Have you ever looked deeper at how foods make you feel? 
• What if what you eat impacts your productivity more than you realize? 
• What if you did make small changes to see more significant results? 

In December 2019, I parted ways with my “day job” and dove into my VegInspired business full-time, errr - well, I tried to. I lacked energy, struggled with inspiration, and battled health issues. Every day I would wake up wanting to “get to work” but lacked the energy to make it happen. 

Hindsight is 20/20, and it is easy to see that the fantastic and delicious vegan takeout and high-fat, highly processed vegan foods were causing all these issues. I was battling obesity and all the symptoms of pre-diabetes. In a nutshell, I was NOT a beacon for health and wellness or an excellent role model for what plant-based eating could be. 

My food directly affected my physical, mental, and spiritual bodies in so many ways. 

The Transformation

It was a seemingly small decision to shift from my vegan diet to a whole-food, plant-based way of eating. I began to adopt habits around healthy eating… more whole foods, more greens, more vegetables, more fruits, more whole grains, more beans, and reduced the overly processed vegan foods and high-fat foods. And things started to happen. 

The more clean, plant-based foods I ate, the more energy I had and the more inspired I was. 

Going from where you are eating to following a completely whole-food, plant-based diet may seem like a stretch, but what small changes can you make? 

Maybe it looks like this:

• eating an oat bowl with fruit and nuts for breakfast 
• eating a loaded salad bowl with beans and veggies for lunch
• trading in your processed food snacks for whole fruits and veggies
• increasing your vegetable side dishes at dinner to help you simply Eat More Plants.

“The most ethical diet just so happens to be the most environmentally sound diet and just so happens to be the healthiest.” ~Dr. Michael Greger, nutritionfacts.org

And what if those small changes begin to compound into new healthier habits, and you begin to notice more energy, more confidence, more productivity, and a clearer mind… how would that help you in your life and business? 

My transformation over the last 3+ years has led to increased energy, reversed markers of prediabetes, overall better health, increased confidence, 50+ weight loss (and maintenance), and better, more consistent delivery in my business, which led to 4 best-selling publications and the launch of the Eat More Plants Academy Coaching Program and a 10X in business revenue. 

To say that changing the way you eat and overhauling it is easy would be an understatement, but it is worth it. 

If you want to Unlock your Potential in Life and Business, start with what is on your plate. 

Want to learn more about Meal Planning like a CEO and start leveraging what is on your plate? Click here to access my How to Meal Plan like a CEO webinar, and resources today.  

Love what you’ve read so far? Check out the vault for more on plant-based eating from Kathy! 

For more on creating a successful and inspired life fueled by plants or to learn more about healthy habits, connect with Kathy on Instagram, @veginspired, or Facebook in the Plant-EmPowered Entrepreneurs Community

Kathy A. Davis is a Wellness and Mindset Mentor, Best Selling Author, and founder of VegInspired. Kathy leads other female entrepreneurs to live their most inspired and successful lives fueled by plants.

Kathy is honored and excited to be a US Happy Healthy Women Trailblazer.

“I’m too busy to eat healthily!” 

I hear it all the time, intelligent, successful, driven women putting their health on the back burner for everything, and everyone, else! 

As successful women entrepreneurs, we write business plans, we write social media plans, we write marketing plans, and we likely even write launch and strategic plans on what we do tactically to achieve our goals. But we need to do better at writing a meal plan that aligns with our health goals, wellness goals, or our well-being in general. 

We plan everything except the one thing that provides our body the energy to do all the other things! 

The benefits of meal planning for women entrepreneurs are enormous, massive, and tremendous!  

They are:

1. Meal planning creates order in your life around food, meals, and meal preparation (if you want to have an action plan to execute after a long day of work, no wonder, stress, or worry about “what’s for dinner??”). 
2. Meal planning guides your decisions around food (if you are looking to eat more plants, a meal plan creates the path to follow because you are integrating your goal into the plan).
3. Meal planning creates a culture in your home (if you want to make more meals at home or more meals as a family, advanced planning allows you to make that happen easily). 
4. Meal planning gives you a bird’s eye view of the week as a whole regarding using food to fuel your big days, significant events, and eating in alignment with your healthy living goals. 

Meal planning isn’t just about writing “tacos” in a square box on a dry-erase board on your fridge. How I teach meal planning is built on the foundation of your schedule, favorite meals, dietary preferences, time, budget, and more. I incorporate into my meal planning frameworks all the reasons people should meal plan and overcome all the reasons they think they can’t! 

Source:Photo from Super Easy Plant-Based Cookbook, by Kathy A. Davis, published by Rockridge Press. Copyright © 2021 by Callisto Media, Inc. All rights reserved.

Imagine waking up in the morning and knowing that you have a bowl of Apple Cinnamon Breakfast Quinoa awaiting you or that you can make a sandwich for your ”grab-and-go lunch” with this Creamy Chickpea & Fruit Salad! How confident would you be in choosing healthier options despite your packed schedule? 

Imagine it’s 5:00 pm, and you walk into the kitchen hungry, a little tired after a full day of work, tempted to reach for the take-out binder, but you don’t! You don’t because you are excited to see that you have these tasty and easy Chickpea Al Pastor Tacos on your meal plan! You toss the ingredients on the sheet pan, get them in the oven, change into your comfy clothes, do a quick workout, take the dog out, or play with your kids while a delicious and healthy family dinner cooks. 

You see, meal planning is about creating order, intention, and ease around something we encounter three times daily. When you plan your meals like a CEO, with your vision of healthy eating and living as the guiding light, you reap tremendous benefits of health, wellness, energy, productivity, and peace of mind. And what other benefits do you need to live a fulfilled and successful life? 

Want to learn more about Meal Planning like a CEO? Click here to access my How to Meal Plan like a CEO webinar, and resources today.  

Love what you’ve read so far? Check out the vault for more on plant-based eating from Kathy! 

For more on creating a successful and inspired life fueled by plants or to learn more about healthy habits, connect with Kathy on Instagram, @veginspired, or Facebook in the Plant-EmPowered Entrepreneurs Community

Kathy A. Davis is a Wellness and Mindset Mentor, Best Selling Author, and founder of VegInspired. Kathy leads other female entrepreneurs to live their most inspired and successful lives fueled by plants.

Kathy is honored and excited to be a US Happy Healthy Women Trailblazer.