Top 50 Health Coaching Blogs

So, it’s been a month since I have blogged, but I have a good reason I promise!! I have been a wee bit distracted the last 10 weeks because…….OLYMPUS DIGITAL CAMERA

We’re pregnant!!!

Yup, Baby Ludeman will be joining our happy family in mid-September!!!

So, needless to say, I have been a bit pre-occupied and not blogging like I want to be. I want this blog to be a place where people can come and find yummy recipes, honest struggles with living a healthy lifestyle and solid information about how to pursue a healthier life. So, I was very surprised when I found out that www.Trainer-Kim.com was voted #14 of 50 top health coaching blogs by the Institute for the Psychology of Eating!!! Wow!! What an honor!!

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Last year, they included this blog on their top 50 Paleo blogs, which was huge (even though I am not technically a “Paleo” blog)!! I am so blessed by the feedback I receive from this blog!! PS, if you post comments, they most likely won’t go through. I am having trouble with spam and currently have over 8,000 comments for moderation. Yikes!

Anyways, I am hoping to post 3 times a week and am open to any and all suggestions! If you have ideas, head over to my Facebook page and leave a comment or message me!

Do You Even Have Goals??

Well hello there!! It’s been a little while since we have chatted! I took an unofficial holiday break from blogging to focus on my family, friends and clients. But now I am back!! And I bring with me fresh thought and perpectives on health and wellness!

So, did you do it?? Did you make any new years resolutions?? I heard somewhere once that the average resolution lasts approximately 6 weeks. 6 weeks. Wow!! That’s crazy! The volume at the gym has already picked up too, but I know for  fact that by March most of those people will be gone. It’s so sad! I did not make any resolutions. I have been working on a number of “things” over the past year including moderation, consistency and mindfulness.

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Conveniently, one of my amazing clients brought me two books called “Eat Q” by Susan Albers and Mindless Eating by Brian Wansink. I am half way through both and am loving it!!! The mindless eating is definitely something that I struggle with. You know, when you eat something from an emotional motive or don’t even realize that you are in fact eating!! It’s crazy!

Another book I have been pouring over is Burn the Fat, Feed the Muscle by Tom Venuto. It’s full of information about breaking bad habits, somatotypes (body types) and calorie counting. Now, don’t get me wrong- I still HATE the idea of calorie counting. As someone who lost 30 pounds doing it over 6 years, I can tell you it not only does not work long term, but it messes with your mind and ruins your relationship with food. My stupid party trick is that I can calculate the calorie content of something with almost dead on precision. Yeah, not nearly as fun as it sounds.

Anywho, back to resolutions. So, if you have made resolutions this year, what are they? Do you have a short term and long term plan for how you are going to keep them? All of my clients have recently completed 4 week SMART Goals. SMART goals are Specific, Measurable, Attainable, Reawrd based and done in a Time Frame. For example, one client said that for their mental goal they wanted to meditate for 15 minutes three days a week for the next for weeks. Great goal! I suggest making goals in one to three of these five areas that pertain to health and wellness:

1) Physical- this is a body composition goal. Use measures like jean sizes or circumference measurements or body fat percentage.

2) Mental- this can be anything from prayer, meditation, changing a bad habit or reading a book that focuses on the emotional side of health.

3) Endurance- This is a cardiovascular goal. It could be walking a mile in under a certain time or rowing x number of meters in x amount of time.

4) Strength- This is my personal fave. This one pertains to things like number of push ups, amount of weight lifted or a plank hold.

5) Nutrition- This can be something like keeping an eye on sugars, consistently logging food or drinking more water.

I love SMART goals because they are pr|oven to produce healthy results. They motivate you and challenge you to keep mving forward despite setbacks like holidays, illness or stress. Try it!! Let me know how it goes! You can share your goals on the Trainer Kim Facebook page too!

Alrightythen, that’s enough chatter from me. Looking forward to seeing what 2014 has in store!! Have a great Thursday!!

How to Not Diet for the Holidays

Yep, you read that right. Today’s post is not about cutting calories or tip to staying lean and trim through new years. Nope, today’s post is about celebrating! It’s about being with family and enjoying delicious food. It’s about acknowledging the hard work you have put in this year to keep yourself clean and lean when it comes to diet and exercise. It’s about celebrating the victories, accomplishments, struggles and trials of a year gone by. It’s about looking ahead to what 2014 has in store for you and you for it.

So, my challenge to you this Christmas is to enjoy your holiday, “bad” food and all. Listen to your body, yes, but don’t restrict to the point where you feel left out and deprived. I had to do this at Thanksgiving (not by choice mind you) and it was awful watching everyone else enjoy simple things like rolls, potatoes and pie. Know your limits and when you have had enough, stop.

Enjoy the pleasure that Christmas and New Years brings and let go of all the “shoulds” and “shouldn’ts”- the “can’ts” and “musn’ts”. Hug your friends and family. Make a toast to good health for all with a flute of bubbly. Break bread with those who drive you cray. Get a little tipsy and giggly with those you let your hair down with.

Be present in moments like this. Don’t worry about tomorrow, it will take care of itself. Enjoy living life to the fullest! Use all of your senses to enjoy this magical time of year!

And then when it is all over, look ahead and begin again on your journey. Don’t stay in party mode, but appreciate the break and get back to work:)

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Merry Christmas and a very happy New Year to you all!!!

Read Labels or Die (or at least get really sick and inflamed!)

I love Costco. They have so many awesome products that make my life way better. Right now they even have super soft blankies on sale for $10!

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They also have this awesome cookbook from Against All Grain for a mere $20! How awesome is that?!

I have even done a three part series on awesome finds from Costco (here, here and here :0)

However, this last trip, I was a little dismayed. They have stopped carrying my favorite butter and blanched almond flour! I also found these new Cave Man bars which made me laugh out loud. I count five different kinds of sugar in these. Five!! This just goes to show that reading the label and nutrition information is vital to making good healthy choices, especially when it comes to processed “food”.

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Speaking of reading labels, I missed a big one this week. I usually get a rotisserie chicken from Whole Foods on Mondays because they are on sale for $6.99, which is nothing for good quality chicken. I love to get their plain one with no spices or anything- just chicken.

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Well, I was in a rush yesterday and feeling really hungry (a very bad combo for any grocery store) and I grabbed a rotisserie chicken without even thinking about reading the label. At home, I ate about 6 ounces worth for dinner. About an hour later, my stomach turned into a jacuzzi tub!! I haven’t had gurgling that bad in weeks!! This morning, I went downstairs and looked at the box the chicken came in (PS, plastic is probably not the best thing to have a hot chicken in….) and boy was I shocked!

OLYMPUS DIGITAL CAMERAIngredients: whole chickens (why plural??), water, seasoning (salt, sodium phosphate, modified food starch (potato, tapioca) and potato dextrin, carrageenan, sugar, dextrose and spice extractives (doesn’t even say what kind!!!). 

GROSS!!!!

All I wanted was chicken, but I ended up with a plastic box of crap! No wonder my stomach flipped out!! Just to prove my point a little further, let’s take a look at what these ingredients are exactly….

Sodium Phosphate- Sodium phosphate is a naturally occurring type of phosphorus that can be found you your body’s cells. This can also be applied to help clean the digestive system prior to x-ray, endoscopy, surgery or other intestinal procedures. This can also be used in an enema after surgery to address impacted bowels.(OK does this freak anyone else but me out?!!?) Sodium phosphate is commonly listed in foods as a generic term for phosphoric acid or sodium salt.

Modified Food StarchModified starch, also called starch derivatives, are prepared by physicallyenzymatically, or chemically treating native starch, thereby changing the properties of the starch.[1] Modified starches are used in practically all starch applications, such as in food products as a thickening agentstabilizer or emulsifier; in pharmaceuticals as a disintegrant; as binder in coated paper. They are also used in many other applications.[2]

Potato DextrinDextrin is also a starch, but with a slightly different function. In the US, it’s usually made from corn, potato, arrowroot, rice or tapioca but, also like maltodextrin, wheat is sometimes used elsewhere (so again, celiacs and those who don’t eat gluten, beware)! “White dextrin” is the additive that is used as a binder to hold ingredients together or as a thickening agent (think cornstarch to thicken sauces).  It can also be found in batters, coatings, and glazes. “Yellow dextrin” is not used for food at all, but is a water-soluble glue, which is not appetizing at all.

Carrageenan- Carrageenan, a heavily discussed additive in the world of alternative health, is an indigestible polysaccharide that is extracted from red algae, and is most commonly used in food as a thickener or stabilizer. Carrageenan-containing seaweeds have been used for centuries in food preparations for their gelling properties, but the refined, isolated carrageenan found in modern processed foods has raised concerns in the health-conscious online community.

DextroseGlucose (/ˈɡlks/ or /-kz/C6H12O6, also known as D-glucosedextrose, or grape sugar) is a simple monosaccharide found in plants. It is one of the three dietary monosaccharides, along with fructose and galactose, that are absorbed directly into the bloodstream during digestion.

Spice Extractives-  Spice Extract is the essence of the spice representing the essential oils and the taste component of the corresponding herb or ingredient. It is used as an ingredient to replace spice powder in dishes and processed food products. The extracts are advantageous for food producers because they are uniform and standardized providing consistent flavor, color and aroma. They are also hygienic with a long shelf-life, requiring less storage space and free from contamination by microbes. They are also marketed as dietary supplements or as alternative medicine.

According to the Food Marketing Institute, “the term ‘natural’ applies broadly to foods that are minimally processed and free of synthetic preservatives artificial sweeteners, colors, flavors and other artificial additives growth hormones antibiotics, hydrogenated oils stabilizers and emulsifiers. Most foods labeled natural are not subject to government controls beyond the regulations and heath codes that apply to all foods. Exceptions include meat and poultry.
Bet you didn’t think you were getting all that for $4.99!! Gross!! I am still sitting here kicking myself for not reading the label. It is soooo worth taking the extra few minutes to read a label and make sure there is no hidden garbage in your food!!
Have you ever been shocked by a label on something you bought??

I Hate Being Paleo!!!

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I am trying to find balance in my life particularly in regards to diet and exercise. It’s been a challenging process and I am still learning- a lot! I have been Paleo for two and a half years now. I love the philosophy behind clean eating, but sometimes the sheer restriction of it is overwhelming. I had a phone interview with Robb Wolf and he basically said that everyone should follow ultra strict Paleo and not whine or complain about it. It was pretty harsh, but at the time, I totally agreed.

As I sit with woman after woman doing nutrition consulting, I find myself moving closer and closer to the middle of the road, flanked by extreme behaviors and beliefs. I have been reading some great books on emotional intelligence and behavior modification and continue to see the light when it comes to balancing what you eat with your emotions and your life.

Which leads me to todays post: I hate being Paleo! This is a huge step for me to admit this!! Since starting the SCD/SIBO diet last month, I have realized how much food eliminations and restriction can cause really disordered eating. I have noticed that my cravings and desire for starchy foods has dramatically increased and no matter what I do to “think my way through it” or “choose not to have it”, I still crave. I know this comes from  a couple of things…..(be prepared for a lot of whining)

I am sooooo sick and tired of cooking every damn day!!! I am so tired of slaving over the stove making meat and veggies. I just want a freaking peanut butter and jelly sandwich!! Sometimes I just want to eat a burger and fries and not worry about things like leaky gut, blood sugar spikes and digestive issues. I am so tired of living on veggies and meat and fat. I am sick of not being able to enjoy sweet potatoes and fruit. I want to be able to go out to eat without having to sub every other item on the menu. I work 50 hours a week and drive 50 miles or more a day and still have to come home and make multiple meals each day. I am soooo tired of it!! Ahhhh!!!!!! (PS, if you have mean or negative things to say to me please don’t comment, ok?)

Whew. I feel a little better….just a little. So, the journey continues! I want to keep listening to my body and eating foods that not only nourish my body, but nourish my soul too. Will you join me in the discovery of body awareness and self-care?? For more info on how to begin this journey, email me! I would love to talk with you about it!

Happy Thanksgiving friends!!

5 Tips for Thriving Through Holiday Feasting

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As a personal trainer, I can tell you truthfully that the busiest time in the gym is January-March. For about six to eight weeks after the holidays end, the gym is flooded with people who have over eaten, under exercised and have made a resolution to lose the weight they put on the year prior. The gym folk who have been working out all year-long get slightly annoyed as the volume of treadmill and elliptical users rises taking up their precious cardio time (cardio, in my opinion, is one of the biggest jokes in pop culture today). However, the crowd thins and dissipates about six to eight weeks after it swells as those who made hasty (or perhaps even recurring) resolutions lose their resolve because they 1) don’t see instant results, 2) have no idea what to do, 3) do the same exercises they have done before or 4) get burned out from taking on too much too quickly. Soon enough, the gym is back to its steady clientele and the roar of the treadmills is slightly softened.

It breaks my heart to see this cycle. If only people could thrive during the holidays and eat well, not gain any weight and continue an exercise program that is consistent with delivering results!! Oh wait, they (and you!) can!! Here are my top five tips for thriving through the holidays and avoiding the dreaded new years guilt of having to resolve to start over with better eating and exercise:

1) Chose a smaller plate

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Photo from Crate and Barrel

My in-laws have gotten (mostly) used to my quirks about diet and exercise during the holidays. I always bring an entrée (or side) and a dessert that I make that I know I can enjoy without setting me back emotionally (hello sugar addicts, I am talking to you) or physically (I work hard for this body!). One of the habits I engage in is using a smaller plate. A lot of satiety (feeling of fullness) is visual. Seeing a full plate can be very visually satisfying and thus leaving you without feeling deprived by only filling up half a regular dinner plate.

Using a smaller plate is great because you can fill it up and eat the whole thing versus taking a little bit on a bigger plate and going back for more. The portion sizes you eat will be smaller than if you place them on a bigger dinner plate. I often grab a salad plate out of the cupboard and swap it for the huge china dinner plate. Think I’m crazy? Try it for yourself and see what a difference it makes!

2) Have a satisfying breakfast or lunch before having a holiday meal

Photo from Dailymail

Photo from Dailymail

Appetizers, egg nog, apple cider, booze, candies, nuts- most of these are present at holiday get togethers. It’s not that they are bad, but indulging in these little delights will not only increase your overall caloric intake, but they will also ruin your body’s ability to digest well, especially the sugars. They can also trigger cravings and turn of inhibitions which help keep you aware of what you are putting into your body. By eating pre-emptively, you can avoid these little bombs, eat a reasonable size meal (remember your smaller plate) and not over do it. The thing I hear about the most is waiting to eat until the Big Meal. This is the worst idea because you arrive at the meal starving so you eat more than you normally would. And, because it’s a social event, you might even be tempted to eat beyond the point of satisfaction and eat a second (or third) helping or pick at foods even if you’re full.

Eat a normal amount of protein, complex carbs and fats before you go to ensure that you have a clear mind and balanced blood sugar before you go.

3) Chose your dessert wisely

Photo from Country Living

Photo from Country Living

Apple pie, pumpkin pie, Oreo cookie cake, fruit cake, sugar cookies, gingerbread cookies….it’s all there. Everywhere you start to see these sugar laden treats pop up. This is the hardest part for most of my clients. Cookies at work, pie at families, bars at parties….its never ending during the holidays! I am a huge believer in moderation, and having small treat at a holiday party is an ok way to avoid feeling deprived.

That said, think about how many parties you are going to. I would limit dessert to once a week to avoid excess calories, fat and sugar. Never, EVER put dessert with alcohol. If you must drink, do it far far away from carbohydrates like breads, pastas, potatoes, stuffing and especially sugar!! It’s one or the other this time around. Always opt for wine over cocktails, hard cider over egg nog, beer over margaritas or hard liquor over mixed drinks.

As for which dessert to choose, opt for a small slice of pumpkin pie over pecan, apple over pecan, lemon bars over 7 layer bars, gingerbread cookies over sugar cookies and one piece of candy over ice cream. If you can, make a dessert that has less sugar and enjoy that instead of trying to guesstimate on the rest.

4) Walk after a big meal- don’t sit!

Usually after a big meal, there is a lot of sitting. Sitting means no extra calories being burned which can add up fairly quickly. So, grab your scarves and mittens and head out for a half hour stroll after the big meal. It doesn’t have to be a cardio workout or even a fast walk, just enough to use some of that ingested energy (calories are energy- if it doesn’t get used, it gets stored!). If it’s too wet outside, play an active game like charades, Twister (yep, I totally own that one!) or find a way to move your body. Not only does it burn calories, but it also helps aid digestion of all that food.

5) Stay consistent with your diet, exercise, sleep and stress management

Photo from Vision Fitness

Photo from Vision Fitness

Nothing is more stressful than the holidays. Decorating, parties, food preparation, family interactions, a busy schedule, more traffic, buying presents- it’s all very stressful and stress is the arch-enemy of weight loss. The best thing you can do to ensure thriving through the holiday season is to keep the status quo- keep doing what you have been doing.

-Don’t skip the gym- hire a trainer if you need to to keep you accountable for your exercising.

-Keep focused on your diet (and by diet I mean the foods you eat) and don’t chalk it up to the “holidays”.

-Manage your stress by deep breathing, staying organized and finding outlets for emotions like a punching bag, treadmill or therapist.

-Sleep as much as you possibly can!! Go to bed as early as possible and sleep in as long as you can manage. Make your breakfast the night before so you can sleep just a little longer. Sleep is your body’s rest and recover time-it’s also your greatest weapon against getting sick!

Keep checking back for more helpful hints on surviving and thriving through the holidays!!

My Battle with SIBO

Part of my story has been about having tummy troubles for the last eight years. It started when I started eating “healthy”, ironically enough. I was using a ton of Splenda, whole grains and bars (Fiber One bars, Kind Bars, Odwalla Bars, Cliff Bars). I think it more had to do with my rising sense of body awareness, but that’s when it began. I would eat and immediately feel bloated, tired and gassy which in turn made me no fun to live with. I struggled tremendously with constipation, loose stools, fatigue, muscle soreness, joint pain, acne, smelly gas, irregular cycles and mood swings. It was a rough period in my life and I cannot tell you how thankful I was to find Paleo back in 2011.

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Going Paleo was amazing!! It started with a 30 challenge at my CrossFit box and it was so natural and so easy that I simply kept going. My symptoms all but died away. I lost body fat, developed more muscle, had less joint pain, my skin cleared up and I felt invincible! I was so excited to find the cure to my ailments. Until about ten months ago. It started with days of unending bloating and digestive struggle. Then the constipation set in and my hair started thinning. My stomach hurt and I battled depression as my body slowly lost muscle tone and started packing on pounds. 15 pounds later, I ended up working a naturopath to treat what he suspected was Leaky Gut Syndrome. We did a hefty, hefty course of supplements and I felt a little bit better. But everything felt mostly the same.

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Again, I sat in front of my naturopath describing my headaches, tummy aches, thinning hair and facial breakouts. He suspected that SIBO (small intestine bacterial overgrowth) was the culprit behind my sudden hormonal crash (thus the hair, nails and skin) and had me tested for SIBO. Sure enough, the test came back positive. I have a massive amount of little critters in my stomach that give off a ton of gas whenever I eat starch. Finally, a definitive answer for my symptoms!!

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He put me on the Specific Carbohydrate Diet (SCD) and added a FODMAPS diet to it.

I can only eat from the left column....

I can only eat from the left column….

This combination has severely limited my food choices which has not been fun at all. I have to be on this diet for another three months (yup, straight through the holidays)- yikes!! But, so far it has been working. I have lost inches in my waist and my stomach is not as bloated or puffy as it has been. My skin looks a little better (still not where I want it) and my nails are stronger.

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Then there are the supplements. I take 17 pills a day like oil of oregano, extract of garlic (allicin), neem, berberine and magnesium. These are a natural form of antibiotics designed to kill off a big chunk of the extra bacteria that I have. It’s a pain, but I know it will be worth it. Once the SIBO is treated, the idea is that there will be less inflammation, thus promoting hormonal regulation in my adrenals, thyroid and ovaries and hopefully fixing all of the underlying symptoms. That is the hope anyways.

So, I just thought I would share this journey because there is not a lot of information out there from people who have gone through treatment. It’s always nice to know you’re not alone when you struggle with something like this.

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If you have digestive issues and think you might have SIBO, check out this little symptom list to see if your ailments match. Then find a naturopath STAT to form a treatment plan. I highly recommend using one from Primal Docs as they are well versed in Paleo and Primal lifestyles.

Have you ever had SIBO or Leaky Gut?? What did you do to treat it??

Walk Away Joe Chili (SCD, Paleo, Primal, legume free)

I heard this song on the radio today and was instantly transported to the back seat of my dad’s Dodge Ram sitting behind my parents belting out this song at the top of their lungs. Like, 20 years ago….wow….time flies. Anyways, moving on.

I haven’t done a recipe in forever! So, I wanted to share this super simple chili recipe with you. It’s nice to throw a bunch of stuff in the crockpot, walk away and then come home to dinner all ready to go! This is one of my faves.

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Walk Away (Joe) Chili

Serves 2-3

SCD, Paleo and Primal friendly 

Ingredients:

1-2 pounds stew meat

Diced tomatoes (I used a crate of cherry toms for SCD, for paleo/primal, use fresh, canned or jarred diced tomatoes)

1 small can tomato paste

1 diced bell pepper

Salt to taste

2 tablespoons cumin

1 teaspoon white pepper

1 tablespoon oregano

1 tablespoon basil

*Aged cheese for SCD and Primal folks (I loooove Kerrygold Dubliner cheese- currently on sale at Costco for $9.99!!)

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Directions:

Put all of these delightful ingredients in the crockpot and turn on low. Cook for 4-12 hours. Top with chili, sour cream, green/red onions or whatever floats your chili boat!!

(Sorry for the crappy nighttime photos)

OLYMPUS DIGITAL CAMERAPS. Here’s to my third homemade yogurt attempt! Hopefully having a machine will make this magic happen!!!

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Trainer-Kim.com Back up and Running!!!

As many of you may have noticed, I took an un-announced month log hiatus from blogging. I needed time to refocus my attention as I launch nutrition services, juggle a full training schedule and take care of my home and hubby. Thank you for your loyal readership!! I am soooo blessed to have such a great following!

I am currently on a mini-vaca to the Oregon Coast with my hubs. It’s been fun walking on the beach, sitting on my butt and sneaking in workouts with my kettlebell on the balcony. I even got my hubby to join in!

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So, no advice or recipe today, just some fun pics from our weekend :0) If you would like the former, head on over to Training and Fitness Magazine to see my article on a Beginners Guide To Paleo!

Launching Nutrition Consulting at Boom Fitness!!!!

Well, it’s been a big day here in Kim Land. I am sooo terribly excited to announce the launch of Nutrition Consulting at Boom Fitness in Tualatin! I have been with Boom for about six months now and am finally ready to start working with members and non-members out of our 25,000 square foot facility located across from Bridgeport Village in Tualatin! This is a huge and exciting opportunity for me to reach out and help others in their journey toward health and wellness on a behavioral and emotional plane. I could not be more excited!!

If you are interested in learning more or scheduling a session, please email me (kimludeman@yahoo.com) or call Boom Fitness for more information! 

HFTY

Now is the time to work on your relationship with your food and yourself. Let me help you break sugar/carb addictions, learn what foods to eat for your metabolic type, stop the shame cycle, break bad habits and discover what it looks like to have a healthy relationship with food. I stand behind my process 100% and can promise you lasting results.

        Don’t wait until after the holidays to start changing you life!! Email me today!!

PS. Apparently my span filter has gone nuts and has been overflowing my comment box, so if I don’t post your comments, that’s why!