Sixth House of Health LLC

Continuing my education starting today! I’ve started a new coaching course to help cultivate my skills and prepare me for taking the exam with the National Board for Health and Wellness Coaching in the Fall. The NBHWC is overseen by the National Board of Medical Examiners since 2016 and have helped set the standard for this fast growing industry. I’m really excited to learn evidence based coaching skills so I can bring long lasting, sustainable change to the clients I will work with ☺️

Hello 👋🏻 It’s been a while since I’ve posted. In the meantime, I’ve been working on a new certification for my health coaching business. I’m proud to say that I am a Certified Gluten-free Practitioner!!

It’s possible that the root cause of your dis-ease is from a wheat related disorder. Testing is key to discovering your potential triggers. I can help identify symptoms of wheat-related disorders inside and outside of the GI tract, such as depression, brain fog, anxiety, and muscle pain.

My certification includes clinically proven protocols and approaches to help you heal.

First things first! I’m doing the program myself as well. So you’ll be working along side someone who understands the challenges your health issues cause you. I’ll be sharing my journey here for you to see firsthand so you can get an idea of what it’s like.

Thanks for following along. If you have any questions I’m happy to answer them.

Here’s one simple tip a day to reduce stress (calm down our nervous system) and improve our mood. Let me know if you give these a try!

Mindfulness can help us stay calm and respond wisely, especially in difficult times 🙏 Join us for and find ways to live each day with awareness and kindness

www.actionforhappiness.org/mindful-march

Would anyone be willing to help me practice my health histories? I have until the end of March to practice. It’s a free session!

I love this graphic from Holistically Grace. When you think about health, do you consider these other areas as well? I’d love to hear from you 👇🏻

What do you think about this? Do you have a walking routine?

Walking Just 10 Minutes a Day May Lead to a Longer Life Ten minutes of moderate exercise daily would prevent more than 111,000 premature deaths a year, a new analysis found.

The excitement of our daily lives feeds us more completely than any food. As a health coach with IIN, my philosophy focuses on both primary and secondary foods.

Primary foods are what nourish us OFF the plate. Secondary foods are what nourish us ON the plate. The four main primary foods are:

Career
Relationships
Physical activity
Spiritually

When we do something exciting, our whole heart feels fulfilled and stimulated. Primary food goes beyond the plate, nurturing us on a deeper level. If we are unsatisfied in these areas of our lives, no amount of kale and super foods will bring us ultimate health. When we are filled up with our primary food, the less we depend on secondary food to bring us happiness.

Give this quick quiz a try below and screen shot your results and share with us!

https://www.integrativenutrition.com/circle-of-life

Vitamin D is a very important vitamin for our overall health. Studies have shown that people who have certain autoimmune diseases are deficient in Vitamin D. It is very important for proper immune functioning, brain health, hormone health, calcium absorption, nervous system function and much more! In the Winter it can be hard to get enough sunshine because it’s too cold or cloudy. Here are some foods that can help with vitamin D. Vitamin D is a fat soluble vitamin so if you do decide to supplement make sure to pair it with K2; you can find it sold that way now.

https://pubmed.ncbi.nlm.nih.gov/21125142/ (vitamin d article)

Cortisol gives us energy to start the day and deal with short term stressors. We need some cortisol. However, when we have chronic stress, the extra cortisol holds onto fat and stores it in places that can be harmful to our health.

Here is a list of foods that can be helpful in reducing cortisol.

Happy Saturday! Often times we think healing has to be expensive and complex. Here are a few things you can do starting today

Trying to lose weight and it just won’t budge? When it comes to losing weight it’s not all about calories and exercise. There are so many factors involved in weight loss. Here are a few common mistakes people make when trying to lose weight:

💜 Focusing on quantity of calories vs quality of calories. Not all calories are created equal. Make sure they are coming from lean protein, veggies and healthy fats.

💜 Not enough fiber. Aim for 25-30grams of fiber per day. Only 7% of Americans get the recommended amount of fiber in their diet. https://www.healthline.com/nutrition/22-high-fiber-foods

💜 Not reducing stress. When we are stressed, our cortisol levels increase. Cortisol, also known as the stress hormone, can help us hold onto extra calories and store them as fat. Deep breathing exercises, journaling, or some gentle yoga are great stress reducers.

💜 Not getting enough sleep. We need around 8 hrs of sleep each night to go through the processes of healing our bodies. Not only is it important to get enough sleep, but it’s also important to focus on the quality of sleep. Reduce your exposure to blue light (the light reflected from our screens and overhead lighting) a couple of hours before bedtime. Try to avoid exercising, caffeine, and late night meals.

These tips will help get you that good restorative sleep we need to wake up rested.

When it comes to improving our health, we can probably name at least three things we know we could be doing to feel better.

Drinking more water is my Achilles heel. If this is one of yours too, here’s some tips:

Take your weight and divide it in half. Whatever the answer is how many ounces you need each day.

If that sounds far fetched, start slow. This week add in one extra glass. Next week, add another and so on until you are at your goal ounces.

In order to be successful at starting any new habit, it has to be sustainable. If you suddenly start drinking 80 ounces of water when previously you were only drinking 08, you will probably spend most of the day in the bathroom peeing 😂. Give your bladder time to get used to your new water habit.

🧂 Also, try adding a little pinch of sea salt to your water if you find it doesn’t quench your thirst.

Have any tips for getting more hydration in each day? I’d love to hear them ⬇️