A few weeks ago, I went to a lovely lunch hosted by the Institute of Integrative Nutrition, a health coach training program. We learned about the program from former students who are now successful health coaches and enjoyed a healthy meal. When they graciously offered that we go to a health coaching session to learn more about it, I immediately said yes. It was perfectly timed with my monthly challenge to Always Be Learning. I met with Lily Kunin, an Institute for Integrative Nutrition Certified Health Coach and founder of the website Clean Food Dirty City. We talked through my diet and exercise plan as well as my goals. Lily followed up with her favorite wellness resources and diet suggestions. This month I’ve been eating gluten-free and eliminated soy from my diet. I have so much more energy and my skin is so much clearer. I’ve also worked on adding more meditation, relaxation, and cardio into my daily routine. Good news if you’re thinking about seeing a health coach: The Institute of Integrative Nutrition is petitioning to have health coaching be covered similarly to other types of health-related appointments.
Here are a few of my top takeaways from meeting with Lily:
- It takes 21 days for something to be eliminated from your system. If you are eliminating something (like soy or gluten) wait 21 days to see the impact. When you are doing any kind of elimination diet, write down how you feel along the way.
- Start every day with filtered water and lemon.
- Work towards one hour of relaxation a day.
- Go to bed before 11 pm. Your cortisol levels increase after 11 pm making you more stressed…and less sleepy.
- Make sure you are drinking plenty of water throughout the day – add lemon and a few pinches of Himalayan salt.
- Sometimes you need to get the extra hour of sleep. Don’t stress too much if you don’t make it to the gym in the morning.
- Get 7-8 hours of sleep per night.
- Set an alarm on your phone so you remember to go to bed on time!
And a few of Lily’s recommended yoga and meditation resources:
This is such a helpful post, and that lunch and health coaching session sounds amazing. I try to meditate every night and get to sleep by 10:30pm. Thanks for sharing all of these great resources with us. I’m definitely going to check them out!
http://www.livinginsteil.com
I need to work on that going to bed before 11 but I’ve noticed I’m always way less tired in the morning when I do so! Even if I sleep midnight-9AM, going to bed before eleven always helps. I needed this post in my life right now, I love it!
-Meagan | lovebymeagan.blogspot.com
Love this! (I set two alarms every night: one to remind me to stop working and the other to REALLY remind me to stop working––and to start getting ready for bed 😉
I started doing the same thing after the Women’s Health article where you recommended it…yet I’m still awake right now. I hit snooze on my alarm reminding me to snooze. Guess we’re both lucky our work is something we love. 🙂
Love this! Thanks Elana!
One of the new features on the Fitbit is a sleep scheduler. I thought it was going to be dumb but I actually really enjoy it!
Tori
mooretori.blogspot.com
Water is SO important! I try to make sure to drink water as soon as I get up!
Awesome tips! I pinned this. Great resource!
I have been starting my mornings with hot water and lemon and have really loved it as a way to hydrate and perk myself up before my morning coffee!
These tips are so great! I used to start my days with lemon and water then stopped. It always uplifted me in the morning though. I need to start doing that again.
I loved this post! I think it’s so important for everyone to be mindful of their health. It’s something most take for granted, but it’s really important to care for yourself.
Kayla || Keynotes from Kay
I had no idea that elimination diets took 21 days to begin working!! Such a useful post!
xoxo A
http://www.southernbelleintraining.com
Very helpful! I love water with lemon and I work hard on drinking enough water a day. I will try out the yoga recommendations!
xo CourtneyDrew
http://www.courtneydrew.com
I tried eliminating sugar for a week but didn’t see too much of a difference .. guess I need to try it for 21 days to see results!
-Morgan
How 2 Wear It [] http://how2wearit.com
These are such great tips! Thanks for sharing!
Kristin
The Blush Blonde
Loved this post! Never knew to add Himalayan salt, but will definitely have to try that.
XO Corbin Tate
Lots of interesting tips here, thanks for sharing!
I definitely notice a huge difference when I make it to bed before 11! Total game changer!
I go through phases of drinking water and lemon but I always notice such a big difference in myself when I do. Love these tips. I have to work on a better sleep pattern, mine is terrible!