Topic: Self Sabotage.




  • Start every morning with 16 oz of room temperature water
  • Drink at least ½ your body weight in ounces of water each day (ie: if you weigh 200 lbs, drink 100 oz of water)
  • Eliminate soda and juice
  • Be aware of coffee (caffeine) intake - try to limit to no more than 2 cups of coffee per day
  • Eliminate gluten
  • Eliminate processed foods (ask yourself, did this come from the ground or did it come from a mother?) Focus on foods in their whole state.
  • Eliminate dairy
  • Limit sugar intake
  • Track food in My Fitness Pal

Nutrition Tips & Tricks

We’ve chatted about why we should eliminate gluten and processed foods over the past couple of weeks but now I want to give you more detail about why we should also be looking at dairy and sugar.

Dairy and gluten can both be inflammatory for most us. This means that our stomachs have to work extra hard to digest these things, and that we may experience bloating, irregularity and stomach discomfort as a result of consuming too much wheat and dairy. Cutting back on both gluten and dairy will help your digestion and bloating, which can cause a pooch in that tummy!

Think of it this way: cows produce milk for the same reasons humans do… to feed their babies. So, in short, cow’s milk is for cows. In this day and age, the amount of antibiotics that are given to cows is significant. This comes through their milk and then to our tables as well. This manipulation to the cow and milk is not good for humans and can affect us in many ways.

Along with the manipulation being bad, milk can also cause digestive issues for many of us. According to Dr. Mark Hyman, “About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products - a problem called lactose intolerance.” I highly suggest trying to eliminate dairy for the remainder of this program to see if you notice a decrease in bloating.

Next week we will dive more into what healthy sugars look like and why certain sugars are bad for you in more ways than one.

This week you will need to start tracking all your food in My Fitness Pal. Whatever it is that you put in your mouth, track and log it in this app. You will be amazed at the things you put in your body. So this week is just for awareness of what you are eating. And bringing awareness to this, will also help in awareness of self sabotaging behavior.