So after my post last week about being a sugar addict, I realized I had more than just a sugar problem. I have a food problem, LOL. And realistically, "problem" isn't necessarily the right word. I just really love food. A lot.
I justify a lot of the way I eat in the following way: "Well...I only live once so I should be able to eat the way I want." "Dairy isn't that bad in moderation, so I can add cheese to this." "Chips and salsa aren't that bad...I don't have them that often." "Chocolate is good for you...and it's gluten free." "Just one drink won't hurt me" (except is it ever really just one drink?).
Does any of that sound familiar? Do you make similar justifications?
Now, don't get me wrong. I eat pretty healthy. And then I start the "it's in moderation" game. And before I know it, it becomes an "every day" thing. For instance, I don't really drink that often. However, once I started having them in the house, I found myself having one drink a night. I like the hard ciders, which aren't necessarily the worst, but it is a TON of sugar. And alcohol doesn't necessarily agree with me.
I know it has become a problem when my stomach is constantly upset; I can't go to the bathroom; my face starts breaking out; I have trouble sleeping (both falling asleep and staying asleep); my eyebrows start thinning (yes, you read that right); and I'm on a bit of a roller coaster with my moods and blood sugar.
I don't know what triggered me today, but looking in the mirror at work, I realized I was having issues with my eyebrows...in particular, my right one appears to be thinning in certain spots. Now, mind you, it's not noticeable to anyone else, but it is to me.
That's when it hit me. I was right. I will only live once. So why eat the wrong foods for my body? Why eat foods that make me feel awful? That cause stomach upset and constipation and acne?
I know all this. I've known this for years. But sometimes it takes a good ole' smack in the face (figuratively, of course) for me to remember and recognize it.
Eating healthy doesn't have to be boring or taste bland. In fact, I love how I eat. It tastes amazing and I don't want for anything. It's when I start adding back in sugar that things go awry. Because I figure, why not? May as well enjoy it all!
So as we go into 2016, I am making the following proclamation:
I am going to eat the right foods for my body...the ones that give me proper nutrition and energy without draining me or making me feel sluggish...the ones that don't cause stomach upset or constipation or acne.
I don't want to "diet" or "change the way I eat." Because let's face it, that never works.
I want to feel good and enjoy life.
How about you? Do you feel this same way?
It's hard to make these changes on your own. Believe me, I know. I've been there.
Let me help you make these lifestyle changes! You don't have to do it alone! Contact me today to set up your FREE initial consultation!
I hope you had an amazing Christmas! And have a beautiful new year, ringing in 2016!
With love and wellness,
Certified Health Coach, doTERRA Wellness Advocate, and LTL Weight Loss Management Coach
This time of year is hard. There are all sorts of goodies being baked and given as gifts and brought into offices and set out at parties. Everywhere you turn there is some sort of yumminess calling your name. And I am a self-admitted sugar addict.
I seriously have no control over it. It's crazy. How people can only have one cookie or one brownie is beyond me. Put cookies in front of me and I will go to town!! I have to make the boyfriend bring them to work with him (or hide them) so I eat something other than cookies.
*Seriously* I'm out of control.
The sad truth is that I know how it makes me feel to overindulge on sugar. My stomach is upset, I sleep poorly, I get awful headaches, and my moods are beyond grumpy. So why do I continually reach for those sweet treats?!
I'll be the first to tell you that I was awful about beating myself up over eating this way, or "slipping up." I thought I had to eat "perfectly" all the time. You know, perfect paleo. No coffee. No sugar. No gluten. Just healthy. All. The. Time.
But that's hard too. And seriously not a whole lot of fun. I was stressed all the time. And I analyzed every little thing I picked up and chose to eat.
Do I still do that now? Yes, occasionally. But nowhere near how I used to. I allow myself to enjoy the occasional treat and not feel like a total failure!
However (there it is), it becomes a problem for me when it is no longer occasional. When it becomes an everyday treat. And I feel awful. Every. Single. Day.
The holiday season does that to me. Darn those yummy treats!!
So how do I combat that? Well...in a number of different ways. I maintain my physical fitness regiment because I would go crazy without it. And I allow myself to enjoy a couple treats here and there. Then I bring them to work or have the boyfriend bring them to work. I don't keep the temptations around!! And lastly, I make sure I'm eating healthy around those treats! I don't fill up on sugary goodness!
I know!! I know! This is easier said than done! Believe me! I've been there! In fact, I was just there Sunday night! I was hungry and we were handed two full bags of cookies. I don't even know how many cookies I had, but I told Scott we needed to eat dinner (something of substance) because I couldn't have cookies for dinner. And then I made him bring them to work, LOL.
But you know what? I still got up and went to the gym Monday morning. And I ate healthy all day. And I'm still alive!!
But in the long run, eating an obscene amount of sugar is not healthy. Especially for me....someone who has a predisposition for diabetes.
So I'm back to basics. I know I have to watch my sugar intake. Will I enjoy this holiday season with friends and family? You better believe it. Will I limit the number of sweet treats I allow myself? Yup.
I wanna be around for awhile (and super healthy!).
I hope you have a beautiful holiday! Merry Christmas!! Spend it with your loved ones!! And enjoy it!!
With love and wellness,
Holy goodness. There's only 10 days to Christmas! Ten. Freakin'. Days. I am so not prepared.
I feel like this year has flown by...and even worse, that December has gone by in lightening speed! Good grief. And it doesn't help that it's warm and beautiful out. Now don't get me wrong...I am absolutely loving it! But it certainly doesn't help put me in the Christmas mood!
I finally got around to mailing my Christmas cards this past Saturday...and I wrapped the first of my gifts tonight. I'm going light this year because I have a lot of changes in the making...but it's the thought that counts, right?!
How about you? Are you done shopping? Doing anything big this year? We are hosting Christmas dinner, and I'm so looking forward to it. Yummy food...good company...great times! But the best part is that I'm not traveling and I'm spending it with my love and his beautiful children! Plus I'll get to see my momma, brother, sis in law, and their beautiful babies shortly thereafter!!
This is the time of year I always reflect on the past year, and what has (or hasn't) changed...I look forward to the next year and write out my goals. I see where I need (or where I'd like) improvement. And I see what's working well!
As I sit here reflecting back on 2015, I realize how much has changed...how much *I've* changed! This time last year, I was a little naive...and a lot wishful thinking! I knew what I wanted in life and my business, but I had no idea how to go about it. I also thought I had it all figured out...you know...life. Ha. But life has a funny way of smacking you in the face and saying, "Wake up! You have it all wrong!!"
And let me tell you...I'm so glad it did. I had so much that needed to change in order for me to grow as a person, a friend, a daughter, a girlfriend. I made a lot of excuses and blamed other people and/or circumstances for what was going on with me (or wasn't going on). Falling flat on my face and seeing myself as I really am opened my eyes to what needed to change and how I needed to grow and mature.
I'm in such a different place this December, going into 2016. I look forward to all it has to offer me...to all Wellness Wisdom with Whitney and doTERRA have to offer me. To all my relationship has to offer me. To all *I* have to offer me!! 2016 is going to be amazing!
I may not have all the answers. And I may not know exactly how it's going to work out. But I am okay with that. I am happy with the results I've had and what the future holds for me. I know what I want and I know that I will get it (with hard work and perseverance).
So here's to an awesome 2016! What are some of your goals? What are you looking to achieve in 2016?
I look forward to hearing about some of your goals in the comments!!
With love and wellness,
What a crazy week this has been! I can't believe we're already on another Monday and that much closer to Christmas! This week, this month, this year has totally flown by! I feel like it was just yesterday we were welcoming 2015!!
Well, this post is part 2 to the beginning of my health coach journey! Last week, we left off with me starting to use more natural products - not just what I ate, but also what I was using and putting on my body, as well. This week, we start off with moving your body!!
For any of you who know me, I am a big (huge, really) advocate for physical fitness and moving your body. I’ve always been into sports and being physically fit. I can remember waking up early on the weekends when I was in middle school to work out; remember step aerobics? Yeah, that was me. Seriously…in middle school. I ran track, played softball, played powder puff football (in college), played kickball (in my adult years and more for fun), and just generally enjoyed working out…yes, I’m one of THOSE people! I like moving my body and seeing what it can do for me. In my day job with DoD, I am the PT coordinator and have been trained in physical fitness. I also know that not every person will benefit from the same types of exercise or sports. Like everything else, you have to find what works for you; more importantly, you have to find and do what you ENJOY! Because working out should be fun, not work.
I joined Crossfit Takeover in February 2014, and I haven’t looked back. I have to admit, I was scared at first. The thought of walking into a Crossfit gym…I’d heard all the stories and pictured all these bad ass athletes and then thought of me walking in and looking like a complete fool. Mind you, I’d had knee surgery in May 2013 – I tore my ACL and my meniscus in an attempt to run a Tough Mudder. Needless to say, I won’t be doing that again. But here I am, February 2014, wanting to get back in shape but not really knowing where to start. So I walk into CTO and the rest, as they say, is history. The coaches were beyond helpful and welcoming, and the other members (i.e., all those bad ass athletes) were so friendly and encouraging. I love Crossfit, and I truly believe it’s something everyone can do and benefit from. The workouts are different every day and they truly challenge you. I’ve done so much more than I ever thought possible, and I am stronger and healthier and more fit than before my knee surgery, when I thought I was super fit.
*2015 UPDATE* The CTO crew has become like a second family to me! I can't imagine not having these people (or the gym) in my life!!
Anyways – I didn’t mean to go off on a Crossfit tangent, but my point is to find something that drives you to get to the gym every day. And that’s what I’m here for – to help you find what works for you and, more importantly, to help hold you accountable to keeping on track. Whether it’s getting out for a 30-minute walk after dinner or playing kickball or another fun sport or joining a local gym, get your body moving!! You’ll benefit in so many ways!
As you can see, it’s been a long road, one that continues even today, but it’s been such an amazing one. I’ve learned so much about myself, becoming healthier and happier and having more energy than I ever thought possible. My hormones are finally regulated, my face is finally cleared up (except when I overindulge in those sugary treats!), my sleep has improved drastically, and my anxiety has nearly diminished! The journey has been a fun one, albeit a frustrating one. I’ve done most of it on my own, which can be discouraging and disheartening.
In all my research, it led me to the Institute for Integrative Nutrition (IIN) and I kept being drawn back to it over the course of a year. I loved how I felt and what I was seeing happening to my body and my state of mind. I felt a spark of passion and excitement I hadn’t felt in a long time, especially in my current job. I decided, after a lot of soul searching and questioning, that I needed to enroll in IIN and follow my heart. I knew that I wanted to make a difference in other people’s lives, the same way that I’ve made changes in my life. But I want to make this an easier, more fun process for all of you! It was a lonely road to get where I am today, but I’m here to make this journey one you can share with a like-minded individual; an accountability partner, so to speak.
The truth of the matter is that every individual is different. There’s nothing saying that what works for me will work for anyone else. It’s what we call bio-individuality. As it is often said in the nutrition world, one person’s food is another person’s poison. No two individuals have the same needs, whether it is physically, emotionally, mentally, or nutritionally. Just as I worked with myself (really, experimented), I’ll work with you to help you find what foods work to nourish your body. I coach based on the principles that not only do we nourish ourselves with the foods we choose to eat, but also by balancing our lifestyle as a whole through lifestyle nourishment. This includes our relationships, career, physical activity, and spirituality. My role as a Health Coach is to motivate, support, and help you reach your personal health goals. I’ll work with you to make positive changes step by step in a healthy way that is personalized and easily integrated into your diet and lifestyle.
Now you may be saying to yourself, what are some of the benefits of having a health coach? I can do all of these things on my own! Sure - you can! But ask yourself this...have you been successful with keeping yourself motivated and on track? Have you kept the weight off? Managed your stress? Changed your lifestyle (i.e., eating habits)? Are you the happiest, healthiest version of you??
The benefits of having a health coach include the following:
As your health coach, I'd create a customized action plan just for you!!
Contact me today to learn more about working with a Health Coach and how it can help you become the healthiest, happiest version of YOU!!
I can't wait to help you become a less stressed, happier, healthier YOU in 2016!!
With love and wellness,
Certified Health Coach, doTERRA Wellness Advocate, and LTL Weight Management Coach
Wellness Wisdom with Whitney
You know those memories that pop up on Facebook? They remind you of things you did last year or several years ago. Well, I had one from last year that reminded me that this time last year, I was first posting about starting my business and becoming a health coach. Well, in that time, I've changed services for my blog and website and have lost that post. I want to repost it again this year, so you all can get to know me again and see who I am.
Have you ever felt trapped or imprisoned by the endless diets and rounds of exercise that seem to go nowhere? Time to create a healthy, lasting lifestyle for an authentic, happy YOU!!
Hello! Thank you for taking the time to break out of your diet and exercise prisons and become a healthier, happier you! I am Whitney Cumpson, and I am a Certified Health Coach and a DoTerra essential oils Wellness Advocate. First and foremost, I want to say that I don’t believe in the word “diet.” I think a person who “diets” sets themselves up for failure, because it’s all about restrictions and things they can’t have. Instead, I’m here to help you focus on lifestyle changes and focus on all the amazing foods you CAN eat! There is a wide array of real, whole foods that are nourishing and healthy and absolutely delicious!! I want to help you discover that deliciousness!
First, I’ll tell you a little about myself. It’s been a long road of personal discovery into my health problems, one that’s involved a lot of doctor trips and not understanding why I felt the way I did. It’s also one that involves a lot of self-discovery and learning about myself, as well as how to create the healthiest, happiest version of myself I could possibly be.
About 6 years ago, I was ending a very unhealthy relationship – one that included an engagement ring and a lot of wedding plans. I was unhappy, my face was breaking out (which I attributed to stress), I wasn’t sleeping well at all (insomnia, waking up with night sweats, etc.), I was unsatisfied at work, my anxiety was through the roof, and I had zero energy – I had enough to get up, work out, drag my sorry butt to work, then come home to eat dinner, sleep and do it all again the next day. It was no way to live my life.
At the time, I did the “normal” thing of going to my regular doctor, who tested my thyroid and iron levels and found that everything was “normal.” He told me I was super healthy and that if all his patients were as healthy as me that he wouldn’t have a practice. However, I was still exhausted (this really doesn’t accurately describe how I was feeling) and breaking out and unhappy. I went to a dermatologist, as well, for my acne. Surprisingly, they put me on antibiotics. This wasn’t the first time I’d been on them for this issue, nor was it the first time I’d been on them in my life. I started having strep throat every year from a young age and was on antibiotics on an annual basis to cure it. In fact, I had strep throat three times in the first semester of my freshman year in college!! Yes, I still had my tonsils then. I didn’t get them out til I was almost 26!! Needless to say, I’d been on antibiotics almost my entire life!!
When I started realizing what the antibiotics were doing to my body, I talked to my dermatologist about going off them and asking if food could be causing my issues. Of course, the answer was no. So I did what anyone would do – I stopped taking the antibiotics, obviously. I didn’t want to have to rely on a medication for the rest of my life just to have clear skin. Shockingly, my skin issues came right back. There was a period where I didn’t want to go anywhere in public it was so bad. It seemed as if the only thing that worked was antibiotics…talk about super depressing.
Fast forward to 2011...I'm still having a lot of health issues - from severe anxiety to insomnia to acne. I yo-yoed between feeling okay and feeling awful, and between clear skin and severe break-outs. Nothing had really changed from the past couple years - I was unhappy with how I felt, how I looked, my overall health and physical body, my emotional and mental state, and my career path. I was at my wit's end. I was tired of going to doctors and having them tell me nothing was wrong, that I was healthy. For goodness sake, I was miserable!!
I didn't know how to turn it all around, so I started doing some of my own research online (who doesn't love Google?) and attempting to learn all I could to make the necessary changes I needed. I'd been a vegetarian for three years at that point, and my mom recommended a chiropractor and nutritionist for my ongoing issues (I also had neck/shoulder/back pain from a previous injury). The new doc immediately put me on a cleanse; now, mind you, I was already eating no dairy and no meat, but he put me on a very restrictive cleanse. I wasn't allowed to eat bread, drink alcohol, certain fruits or veggies, no dairy, just to name a few. The problem was I was starving!! And I had no energy to do much of anything!! It was even worse than before! I barely had the energy to get out of bed and make it through the workday, let alone keep up my active lifestyle of running and working out. I knew this cleanse wasn't working for me.
I guess I should back up and say that I was one of those “unhealthy” vegetarians. You know, the ones who eat fake meat and all the processed stuff that comes in the frozen section, as well as continuing to eat the high sugar “low fat” treats. Let’s just say cooking was unheard of for me. I wanted to eat right away without having to wait for anything. Having the microwave beep after 3 to 4 minutes to let me know my meal was ready was enough for me.
So in comes 2012/2013: I made a resolution to start cooking (basically to teach myself how to cook) and use more whole foods. I HAD to break myself away from the processed, frozen meals! It took me awhile to find “easy” recipes that I was willing to try and that I enjoyed, and honestly, I felt like I was hungry all the time, but once I got “better” at cooking, I found I actually enjoyed it, and felt so much better! My face started clearing up, although I was still having breakouts, and still having insomnia issues. I felt better, but I knew I wasn’t where I wanted to be. I even went through a stage where I did a juicing cleanse and tried to have at least one “juice” meal a day. I can honestly say it was very healthy and I felt great, but I was STARVING all the time. I don’t think juice as a meal replacement works for someone as active as me. But they were definitely good and good for me, just not the best way for me to “cleanse” my system.
So I decided in the beginning of 2013, I would become vegan and gluten-free and continue my quest to cook real, whole foods. I'd also been doing a lot of online research about acne and how to cure the underlying hormonal issues that were a problem. A lot of the other issues I was having (anxiety, insomnia, etc.) were also related to my underlying hormone problems. Of course, the dermatologist wanted to put me back on antibiotics or for me to go back on birth control (I took myself off them in 2011 - that's a whole other post). They also wanted me to try Accutane, but after reading the side effects and seeing how dried out it makes people really turned me off. I already had naturally dry skin; I didn't need the extra help. Plus, the other side effects in general scared me. So I made it my journey and goal to find out how to cure myself naturally. Being put on a drug, whether it was on antibiotics or birth control, was a last resort...and one I really didn't want to take.
In October 2013, I was still breaking out and couldn’t figure out what was causing it, even though I was eating pretty healthy and was doing my best to eat real, whole foods. I was eating a lot of nuts (as snacks and in meals as replacement items), still drinking alcohol, and had a wicked sweet tooth. I would make “healthy” sweet treats after dinner almost every night. I think I had myself convinced it was okay because I was using paleo ingredients. That makes it okay, right?!
By that point, I had had enough. I came across a 21-day sugar detox that really spoke to me – this is the one I did: http://balancedbites.com/category/21-day-sugar-detox. I knew I needed to break my addiction to sugar…because yes, sugar is addictive. Once you have some, your body continues to crave more and more of it. I stopped drinking alcohol, cut out the sweet treats, limited the amount of fruit I was eating, and quit eating food that had sugar in it or converted to sugar after eating it. Two weeks into it, my skin was clearing up and I started craving meat like you wouldn’t believe. Specifically, I started craving bacon.
I learned to finally listen to what my body needed and give it the right fuel to keep me going. I started eating meat again and have more energy and feel so much better than I did before. I have my sugar moments still, but it’s definitely not as bad as it once was. And I learned that sugar and eating a lot of nuts, specifically almonds, triggers my acne. It’s taken me years to figure this out, and sometimes it’s still a learning process. I’ve also tried my hand at a couple Whole 30s - http://whole30.com, which is 30 days of paleo eating; i.e, taking out alcohol, bread/gluten, grains/rice, any sugar, etc. I feel so much better when I eat that way, but it is very restrictive and time consuming. It truly is meant as a reset for your system, not as a way to eat forever.
I also use Essential Oils and became a Wellness Advocate with DoTerra. I was a little skeptical at first as to how using oils like that would work for me. But I don’t like taking medicine and I don’t like using things that aren’t natural on my skin. So little by little, I tried them out. I used different oils for headaches, which I tend to get when I’m stressed. I was amazed when they worked! I also started using different oils for PMS symptoms and cramps. Once I found the right combination and when to use them, I was once again amazed they worked. I now use essential oils for almost everything. I use lemon in my water in the morning to help flush my system and get the day started right. I use lavender, frankincense, and melaleuca as part of my face moisturizer in the mornings and evenings. I also use lavender and a blend called serenity at night on my feet to help me sleep. And when I get bug bites (which is often), I either use lavender or a mix of peppermint and oregano to help stop the itching. I also used a mixture of coconut oil and lavender on my boyfriend’s feet when he had a massive amount of bug bites from a night spent in dirty water. Within days, his feet were healed and clearing up with no itching. I’m amazed at how these oils work, and I continue to learn more about them every day.
I also stopped using any products with ingredients that I couldn’t pronounce or had to look up to learn what it was. I use all natural products for my face wash and I use coconut oil and tamanu oil in conjunction with the essential oils as my moisturizer. I buy natural shampoo and conditioner. Anything you put ON or IN your body affects you! Your skin is the largest organ of your body, so whatever you put on it will be instantly absorbed. So it makes sense that if you’re using highly processed lotions and soaps that your internal system is going to have that much more to detox out. Add that to any highly processed foods you’re eating and your body has to work that much harder to flush it all out! It’s amazing how all the little changes add up to a happier, healthier version of myself!
Wow - so I know that was a lot, but it's the first part of my story! Stay tuned for the second post next week!
With love and wellness,