Thanks for stopping by! Today, I am tired. That extra cup of herbal tea before bed, part of my sleep ritual, backfired as I was up multiple times to use the bathroom. Oh, well, that's okay because this habit is all about the trial to find what a good sleep ritual is. There was a live session all about this habit that I wanted to go to but I ended up missing due to work. I am looking forward to the recording link from the coaches on Friday for it because I really want to keep getting good sleep and I'm sure there were a lot of positive tips and discussion as there always is on those sessions. What's So Great About Sleep? Sleep restores everything in our bodies: our immune, nervous, skeletal, hormonal, and muscular systems. It helps regulate our metabolism, including blood sugar and insulin levels. Without adequate sleep, we can gain fat and develop diabetes. Sleep also aids in memory formation and recall, and helps us think, learn, and make better decisions. Most people need...

Understanding Food and Feelings Today's lesson was all about understanding how food makes you feel. We revisited the basics of what to look for in a food journal: food quantity, quality, and consistency with PN Coaching habits. But today, we dug deeper into how specific foods might affect us physically and emotionally. This is very similar to a few of the discussions that we have had in the live sessions previously and is also covered in the Intuitive Eating book so it felt very familiar. See my Intuitive Eating book review and how it compares to PN here.  Food Allergies and Intolerances Food allergies and intolerances can cause a range of symptoms, from mild itching to severe anaphylaxis. The lesson also talked about food intolerances, which are much more common and can cause digestive issues, skin problems, and mood changes. Keeping track of these reactions in our food journal can help identify patterns. I'm sure that because I have changed to eating a lot of whole foods and ...

Hello everyone! Today, we had an insightful live session focusing on food tracking, elimination diets, and the process of reintroducing foods. The coaches excelled at providing practical tips and answering our questions, making these sessions one of my favorite parts of the program. Why We Don't Count Calories Today's lesson explained why we aren't asked to count calories in the PN program and I am thrilled to read that. Here are the key points that they talked about  Counting Calories Feels Restrictive : Focusing on what we can't have makes us feel deprived and triggers a rebellious mindset - to me calories are too abstract to mean anything. Calorie Quality Matters : Calorie counting doesn’t account for food quality. Nutrient-dense meals are more beneficial than calorie-equivalent junk food. This is super important - we have talked about it many times. Inaccuracies in Calorie Counting: Food labels can be off by up to 25%, making precise calorie counting unreliable. Wa...

Hi again, everyone! Today's focus continued on mastering the art of crafting PN-friendly meals, a habit that's becoming increasingly integral to my daily routine. This journey, as we've learned, is not about perfection but about making gradual, sustainable changes.  Understanding PN-Friendly Meals Today's lesson deepened our understanding of what makes a meal PN-friendly. It's about starting with simple meals that fit our lifestyle and goals, and then gradually improving them. We discussed how each meal can evolve from basic choices to more nutritionally dense and mindfully enjoyed options, transforming our eating habits step by step. I like how they focus on where are you now, what can you do to improve that just a bit and the examples were spot on in their meal evolutions. Meal Evolution Insights Through a series of meal stages, we explored how our eating habits could change over time. For example, transitioning from a rushed coffee and croissant to a relaxed and ...

Today was an active recovery day filled with garden prep, splitting and stacking wood and learning more about the benefits of omega-3 fatty acids plus a live session - my favorite part of the program. Despite waking up with a tender foot and feeling generally swollen throughout my whole body —likely a minor histamine reaction—thankfully all of those symptoms subsided by the end of the day. Managing Discomfort and Maintaining Routine The discomfort in my foot didn't deter me from all of my daily activities. I took extra care moving my plants in and out of the greenhouse to protect them from the still-cool nights, as frost remains a possibility this early in April. I skipped going for the longer walk on the trails by the lake today with the dog, taking her instead throughout the neighbourhood on the sidewalks to keep on more level ground. Yard Work and Exercise as Recovery Aside from tending to the garden and splitting kindling and stacking some wood, I spent some time on the recumbe...

Hooked by Humor: Engaging Lesson Titles Today's lesson, humorously titled  Help! I need a grownup! perfectly illustrates how this program cleverly engages us from the get-go. The daily emails with these themed titles are not just amusing; they're effective at drawing us in, sparking curiosity, and ensuring we're eager to dive into the day's content. A Tool for Mindfulness - The Behaviour Awareness Worksheet Reintroduced in today's lesson was the invaluable worksheet designed to help break the chain of overeating. This tool, familiar from earlier in the program, has already proven useful to me, serving as a structured way to reflect on the events leading up to, during, and after episodes of overeating. By dissecting these moments through a series of probing questions, I've begun to recognize patterns and underlying causes of my overeating behaviors. The type of question cover where you are, who is with you, what you are feeling physically and emotionally, why did...

Celebrating Progress: 10 Pounds Lighter Today marks a significant milestone in my journey, as I've officially lost 10 pounds since beginning this program. While my rings still don't fit, I feel like I could have gotten my engagement ring over the knuckle today but likely that's it so stopped pressing as I didn't want to get it stuck. This is a reminder of the long road ahead but that first 10 lbs lost is still a wonderful achievement is a testament to the dedication and effort I've put into improving my health and fitness. The absence of a specific weight at which my rings fit doesn't dampen the joy of this accomplishment; instead, it motivates me to continue working toward my goals. Fitting Into New Clothes: A Tangible Reward An active recovery day spent at the lake under the sunny 10°C weather was made even more special with a personal victory: fitting into a size large pair of track pants from Eddie Bauer. This was a significant moment, as it meant moving dow...

Reflecting on Day 73 of my journey with Precision Nutrition, I encountered some realizations and experiences that reinforced the dynamic nature of personal growth and health optimization. Harvesting Homegrown Health: The Joy of Green Onions This morning brought a small yet immensely satisfying milestone in my journey towards integrating more homegrown foods into my diet. After weeks of nurturing and patience, I finally harvested the green onions I've been growing. The experience of clipping those fresh, vibrant shoots straight from the soil to my kitchen is a vivid reminder of the joys and rewards of gardening. This achievement is more than just adding homegrown produce to my meals; it's a tangible representation of the cycle of growth, care, and nutrition that I've committed to in my wellness journey. These green onions, though a modest harvest, symbolize a step closer to self-sufficiency and a deeper connection to the food that nourishes my body and soul.  Acknowledging E...

When I embarked on this year-long online program with Precision Nutrition, I felt a mix of excitement and apprehension. The thought of committing to a structured plan, remotely, was daunting. Yet, here I am, finding immense value and unexpected joy in one particular aspect of the program: the live sessions with the coaches. These live Zoom calls have transformed my experience, evolving into what I consider the highlight of the entire program. While the lessons provided are informative and the various resources—like videos and infographics—are incredibly useful, it's the live sessions that truly resonate with me. A Game-Changer in My Learning Journey Initially, the idea of participating in live sessions felt overwhelming. However, these interactions have proven to be game-changers. The coaches leading these sessions are not only knowledgeable but also remarkably approachable, creating an environment that's both educational and supportive. It feels less like a traditional webinar...

A Day of Reflection and Learning Today's fitness routine remained consistent, with the program's guided walking meditation on the treadmill providing a moment of focused tranquility amidst an otherwise tumultuous day. This structured meditation continues to be a valuable tool for mindfulness and stress reduction, especially in light of today's events. Facing Challenges in the Forest Our forest hike today took an unexpected turn, resulting in a decision to pause such excursions with my dog. We encountered several dogs, leading to a series of unexpected reactions from my otherwise friendly Rottweiler. Despite her playful nature, her size and breed can be intimidating, and today's incidents underscored the complexity of her interactions with other dogs and their owners. From a persistent dog that wouldn't leave her alone to encounters that visibly frightened other pet owners, today highlighted the need for a new approach to her training. In response, I've enrolled ...

A New Twist on Guided Meditation Walks Today's journey brought a new experience to my precision nutrition program—attempting my guided meditation walk outdoors, diverging from my usual treadmill routine. While embracing the fresh air and changing scenery, I found the outdoor environment less conducive to the deep focus I've enjoyed on the treadmill. The need to remain alert to cars, dogs, and passersby, all while trying to follow the meditation prompts, introduced a level of distraction that detracted from the relaxation and focus I sought. This contrasted starkly with the serene concentration I naturally find during our forest hikes, where the absence of guided audio allows me to intuitively tune into my body's movements and sensations. Valuable Connections Through Zoom A standout moment today was participating in a Zoom call with one of the program's coaches. The open office format of the call, scheduled later to accommodate international participants, including those...

Welcome back to my holistic daily blog! Diving Deeper into Protein Sources The focus of today's lesson was particularly enlightening, delving into the world of plant-based proteins. It's fascinating to learn about the protein content in vegetables I consume regularly, like broccoli and mushrooms, without much thought about their nutritional value in this regard. This exploration into plant proteins is not just educational but also timely, as it aligns with the current habit we're incorporating into our routines: increasing protein intake at every meal with an emphasis on variety and balance. An Unusual Active Recovery Day Today's active recovery deviated from the usual routine of a morning walk by the lake with my dog. Instead, we embarked on a different kind of journey, one that involved a car ride to a consult for laparoscopic spaying. The trip, while necessary, was unexpectedly draining for my furry companion, leading us to postpone our normal outdoor activity to the...

I hope like I do when reading other people's stories, my is helping you to re-engage with your wellness practices as well! Embracing the Quiet of Early Morning Today's active recovery began unexpectedly early, with my dog's restlessness prompting an impromptu neighborhood walk before the rest of the house stirred. This serene start to the day, embraced by the calm of early morning, set a peaceful tone. Later, an afternoon visit to the lake with my son offered a second dose of outdoor tranquility, proving that sometimes, the best plans are the ones we don't make. Active recovery strategies for a modern lifestyle—dive in Understanding Hunger as a Non-Emergency Today's lesson, "Hunger is not an Emergency," challenged common perceptions about hunger and its physiological effects. Learning about the adrenaline release associated with dropping blood sugar levels was eye-opening, particularly the fight-or-flight response it triggers, often mistaken for panic. Thi...

It’s great to see you back my friends! A Quadruple Dose of Active Recovery Today was an exemplar of active recovery, starting with an early morning walk with my dog, setting a peaceful tone for the day. The momentum continued with a mid-morning stroll to the lake with my son, followed by a leisurely walk around the train station, and culminating in our customary post-dinner walk. Four walks in a single day not only underscored the essence of active recovery but also highlighted the joy and tranquility found in simple, consistent movement. From theory to practice, implementing active recovery effectively. Delving into the Timing of Eating Today's lesson expanded our exploration of mindful eating by focusing on the timing of our meals. It encouraged a distinction between the body's genuine hunger signals and the habitual or social cues that often dictate when we eat. The lesson prompted reflection on the differences between needing to eat (physical hunger), wanting to eat (emotio...

Hello again, explorers of holistic eating and wellness! Delving into the Habit of Eating Until Satisfied Today's lesson further explored the habit of eating until satisfied, posing two introspective questions: What does my body feel like when it's hungry, and what does it feel like when I'm not hungry? Identifying hunger cues like an empty stomach, irritability, and lack of focus seemed straightforward, yet pinpointing the absence of hunger proved more complex. The nuances of physical and emotional signals intertwined with hunger are intriguing, and after reading through the lesson this morning, and as I was reading through the lesson, it made me realize how eager I was for the upcoming live Zoom session to delve deeper into this topic. A Vulnerable Journey Through Emotional Eating The live Zoom session on emotional eating was both enlightening and emotional. The provided worksheets and extensive lists of emotion words aimed to help us articulate and understand our feelings...

Thanks for taking the time to join me again on the road to well-being! A Refreshing Morning Routine Today marked a refreshing twist in my Precision Nutrition journey, breaking the monotony of indoor routines, I ventured to the lake with my loyal companion by my side, immersing myself in a serene guided meditation followed by a rejuvenating 15-minute walk amidst nature's embrace. This simple yet profound shift not only invigorated my spirit but also seamlessly aligned with my day's schedule, allowing me to return home in time for a mindful breakfast. Elevate Your Weight Loss Plan with Mindful Meditation! The Art of Eating Slowly The cornerstone of today's lesson was a gentle nudge towards consistency in our foundational habit - eating slowly. It's fascinating how integrating such a simple act as taking a sip between bites can transform the dining experience, allowing me to truly savor each moment. I'm sure that I am still eating faster than some people would but that...

Returning and new readers of my quest for holistic wellness, welcome to day 10! Today's journey in my Precision Nutrition journey was beautifully balanced with gentle movements and introspective moments. My day began with a peaceful meditation session, a practice that has quickly become a cornerstone of my mornings. It's remarkable how this calm start sets a positive tone for the rest of the day.  Following the meditation, I took a refreshing walk, which serves as my workout this week. This combination of mindful exercise is something I deeply cherish and hope remains a consistent recommendation in the program. If not, I'm already contemplating incorporating a brief 5-minute meditation routine to maintain this equilibrium. Transform Your Health Journey: Discover Meditation's Power! Focus on Personal Desires The focus of today's lesson was a profound exploration of our current desires from the program, our commitments, our boundaries, and what we hold dear.  For me, ...

Thanks for coming by to follow along my holistic wellness path! Today's journey in the Precision Nutrition program for women brought me back to the drawing board for another round of self-assessment. It's becoming clear that regular check-ins with ourselves are not just repetitive tasks but foundational steps towards lasting change. It's a practice I've admittedly not prioritized enough, yet I understand its significance in the path to transformation. How Live Coaching Elevates the Precision Nutrition Experience Nutritional Reflections: A Path to Mindful Eating When it comes to nutrition, the program prompted me to delve into questions like "What do I know?", "What can I do?", and "What will I do consistently?". These questions aren't just about reflecting on knowledge but about actionable insights and consistent practices. I'm aware that a diet rich in whole foods, hydration, and a minimal intake of ultra-processed foods is ideal. ...