The Wellness Way

I am a fitness professional, I train my body both with stress and rest, I track my macros, I sleep, I drink enough water, I follow all of the instructions of “what to do” and yet, I felt like health should be easier than what I have been doing. I was still not able to sleep, had gas, having a hard time breaking plateaus, carried a lot of information, brain fog and digestion problems.

In October of 2018 I jumped and I decided I wanted to take my health to the next level. I wanted to identify why my body was acting up and was not operating at its highest level. I had been visiting Integrated Functional Health in Bettendorf Ia. I had some dramatic improvements and shifts in my body by working with Matt DeWild and he recommended I look into the work that Dr. Stacey Wiley at Complete Balance Chiropractic was doing with The Wellness Way.

I dove right in.

Dr. Stacey is a chiropractor that works through a system call The Wellness Way. She is amazing, personable and understands the real life application of trying to heal from the inside out. This system starts with testing. She will not treat without doing testing. There are no guesses or adjustments to programming without looking at the data first.

I followed Matt’s instructions and emailed Dr. about what I was looking to heal. She personally got back to me in less than 6 hours and then asked me if I would rather text her. I got a phone appointment that next week and we talked through the testing kits she would have me do.

I had to have my blood drawn by a local lab and then I completed 4 stool samples and sent them off to the lab as instructed in the testing kit. It would take 1-4 weeks to get the results back from the two labs.

My blood results came back the following Monday and she immediately got in contact with me because the results show that i didn’t have an intolerance or allergies to food (which i had been tested for before), but i had the antibodies for 17 different foods. All of which I had consumed the weekend before.

Antigens:

Having the antigens for foods means that when I consume them my body believes that they are a virus and attacks them vs. warding off many of the other viruses that we come into contact with. (This explains the years and years and years of constantly becoming ill). I have been in a constant state of war.

The biggest hurdle would be switching up my routine to accommodate new foods and avoiding this list:

  • Almonds
  • Beef
  • Casein
  • Crab
  • Egg Whites
  • Egg Yolks
  • Lobster
  • Cows Milk
  • Mustard
  • Peas
  • Peanuts
  • Pork
  • Scallops
  • Sesame
  • Soybean
  • Tuna
  • Bakers Yeast

I tackled this head on and communicated with the people in my life so they would know how best to support me through this discovery and learning process. I got to play with this for 3 weeks prior to my other test results coming back.

At this time i met with Dr. Stacey in person and we would talk about the supplements to add my routine to help combat.

The remainder of my test results would reveal that I did not have a candida problem (had always been told that this was an an issue), but i didn’t have a high count for a different yeast in my intestines (dysbiotic flora). Some of the symptoms that I experience from this internal yeast infection include: inflammation, gas, cramping, normal disturbance, fatigue, ear infections, acne and brain fog. I also found out that my immune response is upgregulated the tissue in my GI track is normally the first immune barrier and mine was angry!

In December I started on a course of supplements to help start to tackle and bring my system better into balance. I still track my macros and eat all the foods but now these things are added in to help out. I have 2 courses of supplements I take when I wake up and when I go to bed and then every time I eat i take a few supplements to help break down the food and help start to tackle the yeast.

When I first eliminated the foods that were on my list I immediately began to notice differences. I am less puffy, I can sleep better, I have no gas, and I am able to focus better. Spiritually, a whole different connection to my mind/body experience is different and a lot of fun. The cheetah print on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

I am not perfect with all the foods but I avoid my list 85% of the time. It takes time to look at labels but once I learned what things work for me I have been sticking to those items. Aldi has been the cleanest grocery story to find things at and Thrive Market online has been a savior.

The Wellness Way has clinics all over the country and I would recommend checking them out if you are curious of how to optimize your body. Going through the hard time to walk out on the other side healthier has been worth it. This journey is not over with and I will update you along the way.

Resolution vs. Intention

It is now the time to begin moving beyond the source of setting a resolution. Resolution is an acknowledgment that something is wrong if not good enough with the current pot present state. If the moment is perfect and you cannot change the now then you can only move forward. In the moving forward is the ability to set an an intention. Intention is the ability tans the outlook that you want something more. That you intent to create a new owls and that there is a possibility that you currently are not living into. Intention has a positive undying tone vs. resolution which is caring the past into the future. Interior is about seating yourself free and saying now. Now is the time and now again and that you intend to show up differently.

Set intention not resolutions because there is nothing wrong with the past and you are able to set yourself free from the way of being that you once were and you no long need to carry that experience from your childhood or last week into your future.

Your way of being was built as a protective mechanism so you would not have to feel like something was wrong, you were not good enough, your on your own and that you don’t belong. These beliefs no longer serve who you are becoming.

Setting an intention is being free to create your life as possibility.

Setting an intention is having integrity with the current situation.

Setting an intention is knowing that the universe will guide the path for your greatest growth. You may not know the how but you can create the “what”.

You get to be the one that explores the light between each. The path may not be of least resistance but it will be perfectly set up for you to grow the most and become who the universe has set for you to become.

And so it is.

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

The way you do fitness, is the way you do life.

However you are currently “doing fitness” or how you approach your health is also how you are showing up in all aspects of your life.

Think about it.

1. Do you make time for your health and fitness? Is this an area that you have made a priority? If so, then you are making time for family, friends and your health. You communicate your priorities and if something is not in alignment with this goal you make adjustments to accommodate both in your life.

2. When you walk into the gym are you a social butterfly? How else is this showing up in your life? Are looking for an escape or a release from what’s really important? You may eb-and-flow between focus and distraction. At work when you don’t want to complete a task, do you find people to talk to? When you are uncomfortable do you make jokes?

3. Are you avoiding your health and fitness? Are you confused even where to start? Where is this showing up in your life? There are projects that you are avoiding and you have not done the research to get started. There is a conversation you likely have been avoiding with an ex-girlfriend, a boss or a stubborn parent. There is a trip you have always wanted to take and you dream about it daily but have not started the planning.

4. Do you go between two extremes? All in or all out. You go balls-to-the-wall and go every day, only to find that in a week or two you burn out and go back to the other extreme of sleeping and not eating for your optimal health. How else does this show up in your life? Do you work day and night on a project and once it is complete you curl up on the couch with your favorite blanket for a week? Do you drink an entire bottle of wine and then claim that you will not drink again? Do you date a girl and see her every day but in a month you jump ship?

5. Do you have a systematic approach to your health and wellness? You workout on a regular basis, like clock work and never deviate from the plan. Sometimes the same plans goes on for months or years. How else does this balance show up in your life? But, do you also not have enough fun? It’s all routine and very little play. You are able to go to work and the gym but where is the adventure?

What do all of these have in common?

Choice.

Your circumstances do not define who you are or who you will be. Becoming aware of your way of being is the first step in becoming who you want to be and where you want to go.

You can catch yourself in your way of being. Notice the habits you get stuck in and take action to break the routine. In each of these cases you can only improve. Start with your approach to fitness and you may discover all the other avenues that your life can take. Hire a trainer to keep you accountable, find a friend that will workout with you but won’t let you be a social butterfly, put the workout into your calendar and set a goal.

Define your fitness and create your life.

And so it is.

Wellness: Cheetah Print

For many years I have struggled with my health and wellness. From the outside I am put together, fit and “well”. The reality is that I have struggled. I have strugged with skin conditions, hormone inbalances, immune suppression, and digestive problems. I have spent close to $10,000 on testing, medications, doctor visitis and supplements. I have had all sorts of  diagnoses: gluten intollerance (which was then negated), candida, allergy to the female hormones, PMDD, high recommendation that I do not have children, and the list goes on.

About 5 years ago I was sick of everything and I quit going to doctors all together. I take care of myself and I figured my body would eventually just balance.

I experience highs, lows, frustration, saddness and insecurities. These are all symptoms you can’t see. From the time I was 12, I had a never ending menstrual cycle. To this day my hormones are all over the place, so I’ve chosen to go with an IUD.  Even with this, I still experience a cycle.

This year I have gone down the path of working to heal my life and try different experiements. My goal is to optimize my human performance in the gym and in my every day life. Personal development school, hiring coaches, trying new doctors and all sorts of things to live as long and as healhty as possible.

I can tell my gut health is not the best and I am consuming soemthing my body is adverse to because I have what I call “Cheetah Print”. You can see in this picture. There are some spots on my neck and chest. I call this my cheetah print.

The cheetah print covers most of my body. It changes colors depending on the time of year, the clothes I wear and things I eat. I’ve had them on and off most of my life. If I do a Candida cleanse, they can go away but that’s just as awful three months of just eating green beans, clay and protein.

I also recently learned that this is hereditary, a few of my aunts also have cheetah print. I’m lucky right now that it has not spread to my face. I do a lot of skin care because I have acne.

I experience a lot of anxiety and insecurities because of the spots. Ego sometimes takes over the human form and I just want the outside to match the inside.

I realize that the root cause is likely something I’m consuming. Now I and this platform are going on the journey of research, experiments and progress.

Here goes everything.

And so it is.

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve

Coconut Cajun Shrimp w. Zoodles

This recipe takes under 15 minutes and it’s fantastic. The extra broth gives it a Pho-flare.

Macros

388 cal /serving

12C | 18F | 46P | 3Fib

Ingredients (2 servings):

    15g minced garlic
    1/3 cup bone broth
    1/2 lemon juice yield
    525g zucchini sliced/ spiraled into zoodles
    375g shrimp raw
    2tbsp coconut oil
    Old Bay seasoning 1/2 tsp
    Black pepper 1/4 tsp
    Seafood seasoning of personal preference

Start by making your zoodles. My mom bought me this contraption for my birthday and it makes straight spaghetti out of my zucchini. I peel as much as I can to make zoodles and then I shred the middle with a grater and use it in my pancakes.

I then sauté the shrimp in garlic until they are pink/cooked.

I then add my zoodles.

As soon as the zoodles are on the heat, I add my liquids and seasonings (bone broth, lemon juice, and coconut oil, Old Bay, black pepper and seafood seasoning). Stir occasionally until the zoodles are the right texture. There will be extra liquid, which makes it pho-like.

Pancakes!!!

Anyone that knows me, knows that I love Pancakes!!! When I was growing up EVERY Saturday my dad would make pancakes from scratch.

Now, I still love pancakes but have found ways to expand the volume and fill them with protein.

Macros

340cal

34C | 3F | 40P | 6Fib

Ingredients (per serving):

    53g Kodiak Cakes, protein packed buttermilk flapjack and waffle mix
    100g shredded zucchini
    1g stevia
    138g egg whites
    1 second spray oil
    Toppings of choice

I use the shredded zucchini to double the volume but it still keeps the same flavor of the pancakes. I also use the egg whites instead of water as my mixing agent. This increases the protein. I like a sweeter pancake so the stevia takes it from a waffle flavor to a pancake.

Costco carries these giant boxes of pancake mix! It’s the best price I have found!!!

Step 1: Shred zucchini

Step 2: Add stevia to zucchini. I put the zucchini in first so that the pancake mix doesn’t stick to my bowl. I also love this 4 cup mixing cup. It allows me to just pour right into the pan.

Step 3: Add pancake mix

Step 4: Add egg whites

Step 5: mix with a fork

Step 6: Spray pan and cook pancakes, I find that I have to use a rubber scraper to get them to flatten out and become round… that pesky zucchini makes them weird shapes

Step 7: Stack and enjoy

I get pretty creative with my toppings, this particular day I used the Walden Farms chocolate syrup and raw unsweetened coconut to make “German Chocolate Cake – Pancakes”

Vegan “Cheese” Sauce

I bought nutritional yeast flakes and so I’m writing a series of recipes that use them up. I am loving it!

This was an easy recipe that adds a lot of flavor to basically anything you want to put it on.

Makes 6 servings of sauce

119 Calories | 6.2C, 6.4F, 9.2P, 4.9Fib (Macros for just for the sauce)

Ingredients

  • 28g coconut oil
  • 320g unsweetened almond milk
  • 2g ground cumin
  • 2g ground paprika
  • 2g chili powder
  • 1g black pepper
  • Lemon juice
  • 100g nutritional yeast flakes (adds the nutty/cheesy flavor)
  • Salt to taste at time of serving
  • How to:
    1. In a pot, measure out oil.

    1. In the same pot, add almond milk or milk of choice.

    1. Place on stove and begin to simmer.

    1. Once at a simmer, add spices and lemon juice.

    Simmer for about 2 mins (enough time to wash a few dishes or begin to cook a spaghetti squash).
    1. Add nutritional yeast flakes.

    1. Whisk the mixture so there are no chunks of yeast.

    Let thicken for about 1-3 minutes.
    1. Portion or serve.

I added this to spaghetti squash (still vegan) and then I added ground turkey (not vegan but delicious!)

Cowboy Caviar

One of my favorite “dip” recipes that I can take anywhere and people love! It is fresh, healthy and delicious!

This makes a giant bowl of gluten free, dairy free fun!

~16 servings or cups in the bowl.

87 Calories | 18.9C, 0.4F, 3.4P, 4.4Fib

Ingredients

  • 1 can corn
  • 1 can diced tomatoes
  • 1 can green chili peppers
  • 1 can black beans
  • 1 can black eyed peas
  • 200g diced red onion
  • 150g diced raw yellow pepper
  • 325g diced raw red pepper
  • 200g diced raw green pepper
  • 300g diced raw orange pepper
  • 96g zesty Italian fat free dressing
  • 64g Salsa Ranchera
  • 40g chopped raw cilantro
  • 1 lime, juiced and zested
  • Garlic powder, salt, pepper & Tabasco sauce added to taste
  • Optional: add avocado or jalapeños (adjust macros on your own)
  • There is a lot of chopping but once you get it all done its worth it! I recommend making this in the morning or the day before so all the flavors have time to fall together.
  • When buy the ingredient, the most difficult one to find will be the black eyed peas. In the whole line of beans there will be 1 can.
  • How I make this:
    Put a colander in the sink.
    Put 2 pieces of paper towel in a giant mixing bowl.
    Open a can, rinse the ingredient in the colander, put ingredient on top of the paper towel to let dry.
    Put two my pieces of paper towel on top of that ingredient.
    Keep layering.
    While this is drying out chop all the fresh/raw ingredients.
    Remove paper towels.
    Mix canned ingredients with raw ingredients.
    Add dressing, cilantro, and seasoning to taste.
    Serve on a chip, on a salad or on top of meat.

Happy sharing and eating!