beach sunset
beach sunset
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A handful of tips for getting healthier…

1. Find things you’ll enjoy and move that body of yours.

If you’re trying to get more active, find a way to do it that doesn’t make you want to stab your eyeball with a pen.  (That creates more problems…)  Or do things that have the potential for you to enjoy.  If you like the water, consider joining an amateur crew club, or join the Y and start swimming.  If you like to dance, go to a Zumba class.  If you like team sports, join a league.  Even if it’s hard initially because you’re out of shape, it’s something you’ll eventually really enjoy.  This sets you up for success.

Slide1When I tried a few years ago to get “back in shape,” I started walking on our (really my husband’s) treadmill.  Then I graduated, very slowly, to a combo of walking and jogging on the treadmill (still mostly walking), and then I moved to mostly jogging on the treadmill.  But I hated running!  I liked being good to my body, but found running about as fun as stabbing myself in my eye with that pen I talked about earlier.

A few years later I hired a personal trainer who introduced me to all new exercises, and while I cursed her under my breath (and out loud) during our workouts…I wound up loving most of what she asked me to do.  (Thank you Megan!)  I discovered a surprising love of spin, trx, and yes, even kettle bells.  (That’s me in the graphic on a spin bike…) I also learned I strongly dislike old fire hoses.  Full disclosure on the kettle bells- it’s not that I actually love them, it’s that I love fast results.  Therefore, I love kettle bells.


We all hear about the numerous diets out there.  All of them are supposed to help us lose weight.  Here’s the problem- we should be eating foods that nourish our bodies.  And I stress NOURISH.  Forget about the weight loss battle.  Forget about it.  Yes, you heard me right.  Forget about the weight loss battle.  Please don’t make me say that again.

Our bodies are designed to eat real food.  Not fake creations manufactured and marketed to us as food.  Even if it’s labeled a “diet” food.  That’s not food.  It’s stuff we consume all the time, and we’re paying the price for it.

Per the CDC, about half of American adults – 117 million of us – have one or more chronic health conditions.  One in four of us have two or more chronic health conditions.  The “food” we eat has an enormous role in this.

Get over any crankiness you may have about fruits, vegetables, whole grains, and legumes.  And then go eat them. Throw in some fish and meat if you life.  As organic as you can reasonably go.  Put less crap into your body.  Put more nourishment into your body.

When you eat real food your body begins to get back in balance.  No need to count calories.  If you’re overweight or obese, you’ll begin to lose weight.  It’s a happy side effect of eating real, whole foods.  So stop beating yourself up and step away from the fad diets.

Start eating whole foods- fruits, veggies, whole grains, and legumes.  Add a few here and there, then add more, then take something bad out of your regular diet, and repeat.   Juicing is also a great way to begin adding fruits and veggies into your diet.

 3. Your body needs NUTRIENTS, not food.

This tags along to the previous section about eating real food. When you are hungry, it is because your body wants more nutrients.  Your body isn’t actually saying “oh that donut would help me work so much more efficiently.”  (No judgement here, been there, done that.)  Your body is saying “oh snap, I’m low in iron, eat something with iron please.”

When you feel hungry, ask yourself what your body is indicating it needs.  If it’s craving dairy or kale, it probably needs calcium.  (Yes, I said kale.  Get to know kale if you don’t already.)  If you can’t tell what your body needs, or it only indicates you “need” chocolate, ice cream, or doritos, please read the next principle for getting healthy.

 4.  You are likely addicted to sugar and sodium.

I don’t say this lightly.  Most of us are actually addicted to sugar and sodium.  Fake foods, the ones most of us eat most of the time, are literally designed for us to want to keep eating them.  We eat obscene amounts of sugar and sodium.

Psychologist Doug Lisle researched this issue and explains what the deal really is.  Not much shocks me, but I was blown away after taking one of his online classes a few years ago.  It was beyond eye opening.  (Thankfully I never really stabbed myself in my eye with a pen.)  He explains the theory behind his book “The Pleasure Trap” in his TedX talk.  I recommend watching the TedX talk.

Here’s the cliff notes version…  Our brains have been heavily affected by the excessive amounts of sugar and sodium we consume.  Our pleasure sensors are now backwards- we now respond happily to foods that are bad for us and are cranky about foods that are good for us.  It goes against our natural instincts for survival.  That’s not normal.  It’s pretty f’ed up actually.

When we introduce healthy foods to our not so good diets, we turn into cranky mofos.  Why is that?  Because our pleasure sensors take a dive and need time to heal and start working properly again.  It can take a few weeks- stick it out.  When you begin to improve your nutrition, know that this will likely happen.  Mentally prepare, and do it.  (Or hire me to help you!  Shameless self promotion here…)  Things will balance out and you’ll feel tons better on the other side.  You just have to get through it, which I know you can do.

5. Stop drinking soda.

I don’t care what it is- regular, diet, zero, or something with “ten” in it.  Whatever soda it is, stop drinking it.  I’m pretty flexible with stuff, and I don’t strive for perfection.  I eat some “none foods,” but soda is a no go.  If you drink soda, watch this:

In place of it, drink more water- after all, it’s what most of our body is and many of us are chronically dehydrated.  You can also make spritzers.  These are great if you’re used to the texture of soda.  Buy sparkling water (without the flavoring added to it) and find some organic juice concentrate in a health food store.  The organic juice concentrate costs an arm and a leg, but it lasts a really long time.  Add a little to a glass of sparkling water. You can go all Martha Stewart on it by adding a slice of lemon or lime too.  It’s really quite delicious.  I promise.  Spritzers are a great way to transition away from soda.

6. Be ready to change things up.

As you do activities you enjoy, you may find that you’re getting bored.  Change things up.  Push yourself harder or find a new class to go to and remind yourself that everyone was new at some point.  Don’t let that keep you from going.  Show up a few minutes early and ask the instructor to give you pointers.  If they’re grumpy when you ask for help, find another class.  There are lots of great instructors out there, and there are some bad ones.

If you’re tired of the food you’re eating, try new fruits and veggies, perhaps things you avoided like the plague before you kicked the bad foods to the curb?  It’s amazing how much our pallets change after a few weeks of eating healthier.

7.  Find your tribe and ignore the haters.  Develop your support system.

While you work on getting healthier, some people will get excited and join you, and some may bitch, moan, and groan and try to sabotage your efforts.  Some of these bitching, moaning, and groaning people may be people you love.  And that’s ok.

Encourage your loved ones to join you, but don’t nag.  If they’re not ready, they just aren’t ready.  When they are, they’ll probably ask you for pointers.  (Either that, or they’ll do it secretly because they can’t admit you were “right.”  Either way, good for them.)

If your loved ones aren’t too keen on your new healthy lifestyle, find new peeps and develop new relationships.  You may find these similar-minded people at the gym, at work, on blogs, or your local health food store.  You can definitely find them on my Catch Good Health fanpage!  (More shameless self promotion…)

Add people in your life that are also interested in eating better and getting more physical activity.  It really is a new lifestyle.  You can share recipes, be active together, and help encourage each other.

Because…wait for it…good health is contagious and you can pass it on!

Big hugs,

ps- If you’d like to get in touch, please do!  I’d love to hear from you.  Just click here.



Trying to Get Healthier?

by Erica on January 20, 2015

Trying to get healthier has been a journey.  It’s also been a dance- two steps forward, one step back.  Sometimes a few steps forwards, and other times several steps back.

And I purposely say healthier instead of healthy, as who gets to define what healthy means?  What does it mean to be healthy?  I’ve met plenty of physically “healthy” people who were more train wreck than zen.  Your physical body doesn’t matter all too much if your’e hurting and in pain emotionally and spiritually.

I focus on getting healthier, one step at a time.  Body, mind, and soul.  And to build momentum from those steps.  I also had to kick perfectionism to the curb.  That was a doozy…

If you’re trying to eat better, get more active, heal from an illness, learn how to meditate, or take better care of yourself, please stop beating yourself up when you don’t do it perfectly.

Too many of us strive for perfection, or what we think perfection looks like.  In reality, do we even know what being perfect is?  Is it really looking perfect that we’re more focused on?

Focusing on getting healthier, because you deserve it, is truly the key to better health.

Please let go of trying to lose weight in order to look good.  Work on getting healthier because you value yourself, because you love yourself, because you want to be here with those you love, enjoying this crazy adventure called life.

Weight loss will come (if your body needs it) when you take care of yourself.  It’s a happy side effect to a healthier lifestyle.  And by healthier lifestyle I don’t mean restrictive diets and getting on The Biggest Loser.  I mean real foods that nourish you, physical activity you enjoy (yes, it can happen), healthy relationships, spiritual connection, healing old wounds, and a healthy perspective.

Be flexible in your journey- see what works for you and what doesn’t.  But remember- to make changes you have to do things differently.  The old way really didn’t work all that well, did it?

Keep an opened mind, give something new a whirl.

Get over all of your past impressions of food.  Let it all go and start over.  (If I hear one more person say “I don’t like vegetables…”)  It’s amazing how your pallet changes when you stop eating high sodium and high sugar foods, and get away from processed foods.

When you try to limit these types of foods, you may get cranky as hell.  Been there, done that.  Oh the cravings were awful!  And even today, if I eat a little too much sugar the cravings start again.  It’s amazing how powerful sodium and sugar can be.

If you’re interested in better understanding why some foods have such a grip on us, watch this video.  Doug Lisle wrote “The Pleasure Trap,” and taught part of a certificate in nutrition I completed.  Fascinating stuff.

If you’re like me, along your health journey you may need some extra support or assistance.  I learned after a few years that I needed help learning the things I did not know.  (Yes, that took a few years!)  The books and CDs just weren’t enough.  So, I reached out to those that I thought could help me and created my own team of healers.  It was exactly what I needed.

Please get in touch if you feel like you could use some help on your health journey.  I’m happy to answer any questions you may have.  I love helping peeps get healthier- body, mind, and soul!  Because, truly, you deserve it.

Big hugs,

 Good health is contagious…pass it on!




It’s Time to Heal

January 15, 2015

Hi folks! I just read a great article from about the increasing demand for health and wellness coaches in 2015.  Dr. Ann G. Kulze was interviewed for the article, and this quote really struck me: “What’s driving it is an ongoing demand,” says Kulze. “As chronic diseases continue to uptick, you’re going to see […]

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Have You Ever Eaten Solo in a Restaurant?

November 4, 2014

During my husband’s last deployment, I finally sat in a restaurant by myself and ate a meal.  It was an Olive Garden.  My table was in the bar area, a small table, where most of us were either alone, in a rush, or both. I found myself uncomfortable, but I survived, and I had a […]

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Living a Full Life with Bipolar Disorder

October 10, 2014

I had a really fabulous time chatting with Author & Advocate, Morgan Molthrop, on Catch Good Health Radio this week, and it was fascinating to hear about his health journey with bipolar disorder and addiction. Morgan has led quite a full life- he’s worked on Wall Street while also going to NYU Law School, traveled […]

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Registration Open for Sex Ed 4 Parents & Guardians

October 7, 2014

Yayyy!!  I’m so excited to share that registration has officially begun for Sex Ed 4 Parents & Guardians!!! Sex Ed 4 Parents & Guardians is a 75 minute conference call that takes place on Monday, October 27th at 7:00pm EST.  It’s for parents and guardians of kids and teens, and no worries if you can’t […]

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With Fall Here, Consider a Vitamin D Supplement

September 27, 2014

Hi CGH Peeps! With the Fall here now, and more of us spending less and less time outdoors, it’s time to consider vitamin d supplements… If you’re like me, you’ve heard – for years – that you should put sunscreen on before going outside, and reapply if you sweat or swim, etc.  Dermatologists have been […]

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Hope and Hitting Pause while on Your Health Journey

September 22, 2014

While very acutely ill several years ago, I avoided looking for information online.  I was told by my doctor that there was so much misinformation out there, that I’d drive myself crazy if I started researching online. At some point however, I decided to be a thrill seeker, and I googled my illness.  I wound […]

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Why Being a Good Girl is Very, Very Bad News…

April 30, 2014

Master Coach Susan Hyatt was on the air with me again on Catch Good Health Radio today, and we talked about why being a “good” girl is very, very bad news.  Such an important topic. If you didn’t listen live, please check it out on the archive.  Also- here’s a link to Susan’s blog, and […]

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What’s for Breakfast?

April 27, 2014

I spoke at a workshop of fellow military spouses and volunteers recently, and one of the questions I was asked was, “What do you eat for breakfast?” Fortunately for the lovely lady who asked the question, my best friend, Alyce, is a breakfast expert.  And…she passed her knowledge on to me.  (Catching good health, baby!!) […]

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