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10.18.18 HCTP May18 Check-In Call #5

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>> The broadcast is now starting. All attendees are in Listen Only mode. >> Hello, everybody, and welcome to your month five check-in call. It's so great to connect with you today. My name is Jamie, and I work on the Education team developing Advanced Courses. We also have Shauna today and she works for the Education team developing nutrition curriculum. And we're really excited to connect with you today as always. On this call we're going to go over some of what you've been learning this past month, some tips for maintaining your progress in the course, and you'll have the opportunity to ask us your questions, interact with us in real time. But before we dive in, we want to make sure you know how to make the most out of this call, so let's go over a little technical housekeeping. >> Great. So like Jamie said I'm Shauna and hopefully you guys have joined in before and we're just going to kick things off. But if you haven't used the Questions Chatbox before, you can go to the GoToWebinar control panel, there is a little Questions box there, and you're going to be able to type in your comments or questions throughout. Hopefully, you can hear me okay. If not, just let us know by typing in. Okay, great. Looks like we have a few comments already. And we like these calls, of course, to be as interactive as possible. So any questions you have, any comments, feel free to type throughout and Jamie and I are going to do our best to address as many as we can. All right, so why don't we kick things off by going over our recap. >> Okay. So this past month, you guys covered a lot both primary and secondary foods. We learned how to coach your primary foods, especially relationships which are a top contributor to health and happiness. How many of you have seen that in your own lives that your relationships, whether a romantic partner, friends, or family that they impact your life across the board in other areas and also your health. So go ahead and think about that and then just type your thoughts in the box, I'll read a few out loud. Shauna, how about you? Want to get started? Shauna, so I lost for a minute there. I'm talking about relationships and how they impact different areas of life and health. >> Oh, boy, they sure do. So I think that, you know, for many of you who are familiar with the Blue Zones, relationship is such a big part of that. And it is attributed to, you know, longer lifespan, and overall, like better quality of life and things like that. I was married last September, happy to report, and yeah, couldn't be happier. So this is the area in my Circle of Life that is going really well for me right now. >> Awesome. Yes, and congratulations. I just saw the wedding photos and they're beautiful. >> Thanks, Jamie. >> So Monica says, "I feel like, I can get more calm when I disagree with my husband or family." Okay, I'd be interested to know more about that. That's really interesting. Tracy says, "If my relationship is bad, it equals bad health." Melanie says, "I know when I'm lonely, I'm more likely to eat poorly for sure." So an example of, you know, emotional eating turning to food as a relationship when you feel lack in other areas. Absolutely. I'm sure a lot of us can relate to that. Wendy says, "My personality type and strengths are about encouraging others and wanting to fix other people's needs. I can become easily overwhelmed and forget to set boundaries so my own stress gets out of whack when I'm trying to help others." Yeah, I'm glad you brought that up because there's a lot of ways to think about relationships. And, you know, as Coaches, it's... Of course, we want to, you know, help other people and, you know, "fix them" but so much of what we do is about helping them learn to, you know, not fix, but work on themselves and support them along that journey as well. Kelly says, "Relationships are very important to me, friends, family, significant others. I love having my loved ones to depend on to pick me up when I'm down." Absolutely, that support system is so important and so much of health. There is so much research on the connection between health and support systems. Kadian says, "I believe relationship with self is a top priority." Absolutely. Again, relationship can mean your relationship with yourself as well, so really important to always go back to that. Angelica says, "I want to improve my relationships area." Yeah, and there's a lot of ways you go about that, looking at that Circle of Life, you know, what does that balance look like. Sometimes, you know, that relationship social aspect might be stronger and sometimes maybe not. Shauna says, Shauna, I love it, "When I'm stressed, I sometimes take it out on my family and the people closest to me. I'm trying to really do the opposite." And I think, yeah, a lot of people feel that way for sure because those are the people that you confide and you can, you know, vent to. And so sometimes, it's nice to take a step back and check yourself, and you find that a lot of re-communication toward them is that. But at the same time, it's nice to have that support. Niece says, "I get really anxious around exes now that I'm married to an awesome man who doesn't judge me." Chris says, "I've been learning a lot this year about my close relationships and that it's important for health." Absolutely. Wendy says, "This program is really helping me to heal myself, be much healthier friend in life." And also says, "All my relationships look really different and I think this makes relationships really balanced in a way." Very interesting. Awesome. So yeah, I think this is something we can all relate to this idea that our relationships impact our health. So it's something to keep in mind when you're coaching clients. You know, making sure they have good support systems and see not only who would support them but who would make it difficult for them to make the changes they need to make. So one thing I like to share a lot is that idea that, you know, the some of the five people you spend the most time with, and I bring this up in a lot of calls because it's such a striking thought to me to really think about who would you spend the most time with and who would you wish those top keep five people are if it's not your ideal right now. We also talked about cravings, and I find this topic so interesting because cravings can tell us so much about our bodies and our experience. And it's so important to really just tune in and let them speak. Have you seen that for yourself at all? Maybe you even found yourself deconstructing your cravings as a result of this module, which I know going through the program myself was definitely the case. Two of the biggest contributors to cravings, especially for sweet foods are not getting enough sleep and stress, which are two major factors that you can help your clients with for sure. Again, you're in the business of, you know, helping clients set goals for themselves, and work on those small changes, and lifestyle tweaks here and there, and tuning into what can make the biggest impact. And sometimes the smallest things, like going to bed an hour earlier can help, you know, prevent things, like craving donuts first thing in the morning, which I don't know about you but I don't get any sleep, I wake up and my appetite is all out of whack, and I crave those things I would normally reach for because my body is all confused, and I'm sure your clients can relate as well. So in fact, if you can help, you know, really work on that stress and sleep, clients may naturally improve their diets without even having to think about them and this is partly because their cravings are likely to go down. I'm going to turn it over to Shauna who keep us going with this idea. >> Let's do it. I'm sure this module got you thinking about cravings a little bit more. And I'm just curious when you find yourself getting a craving, what is it the thing that you tend to reach for first? And if you have a particular craving that tends to come up more frequently for you, have you been able to make a connection between that and maybe something else going on in your life. Oh, Rachel says, "Coffee." Oh, and Lisa also says, "Coffee." I can relate to that. Katie says she craves sweets. Tracy says, "Chocolate cookies, pretzels." Tracy says, "Popcorn." Nishan says, "Comfort food, bread, pasta." Cindy says, "Usually any kind of sugar chocolate or ice cream." Beverly says, "Chocolate." Let's see. Melanie says, "Salt and fat." Katie says, "Chocolate and any type of nut butter." Angelica says something interesting that her cravings come from the idea of not having enough abundance. It's very interesting. So sometimes, I crave certain things, like sugar because I think I couldn't have them for a long time. And that's really interesting and that certainly plays a role when it comes to cravings for foods that are maybe considered a little bit more indulgent or sweet. If we're on these restrictive diets which, you know, many of us have been for, you know, or experimented with at least at some point in our lives, it really switches our attitude around food. So we are in this area where we are telling ourselves we can't eat this, we can't eat this and we're restricting it, and then it almost gets to a point where that willpower, although I hate to use that word, kind of, it becomes too much for us and we tend to go towards those foods. And once we do, it's a lot harder to control ourselves around them. So in a way, it almost feels like you're trying to make up for that last time when you weren't having it. So when it comes to cravings and sweet foods, ultimately the better thing to do for most people is to mindfully enjoy a little bit of whatever it is that they're craving. Once foods become very off limit, then that's when it starts to impact our psyche almost. It impacts the way we relate to food. And it tells us, this is good and this is bad, when really that's not what we want when it comes to our diet. We want to be able to choose foods that are vibrant, and exciting, and beautiful, and that bring us together with the other people that we are surrounded with. And if we have these food roles that maybe aren't serving us and are making our diet and our food choices just stressful, negative, and anxiety inducing, then that's really the opposite effect. And as a Health Coach, there is so much work that we can do here to help people with this. People have really complicated food relationships. And yeah, just by asking those high mileage questions and all those other things that we're trying to do it can make such a giant difference. And as I'm looking through I see a few comments of people mentioning comfort food when they're stressed. And that brings up another point, so cravings can be, you know, physical, but they can also be very emotional. So comfort food is kind of called comfort food for a reason. So there are things to kind of like keep in mind when you're speaking with clients to kind of go deeper and see what is creating these cravings in the first place, like what is kind of driving that desire for more comfort that you're trying to find in these foods, you know, what's the underlying issue here. So we talked about a few strategies for navigating cravings with mindfulness. And if you remember any, go ahead and type them out. But I'll just go ahead and kind of start reading them here. So the first one was acknowledge the craving. So like I kind of touched on before, rather than trying to repress it or convince yourself that you're craving doesn't exist, it's better to first just acknowledge it. And then from there that next step is to explore the craving with nonjudgmental curiosity. So rather than having your first thought be, "Oh, no, I shouldn't be dreaming about fresh chocolate cookies right now," we want to try to retrain that mindset. So you think, rather than, "oh, no," you think "interesting." I wonder what it is about those chocolate cookies that I'm seeking. And there is no right or wrong here, just a simple nonjudgmental observation. Once you have first acknowledged it, explore it nonjudgmentally. Then the third step of navigating cravings with mindfulness is to proceed from a place of empowerment. So the point of these steps is to approach cravings with a bit of mindfulness which allows us to make intentional dietary choices rather than going on autopilot. It's totally okay if you take a step back and recognize that you want the food you are craving, in fact, like I said, it's often more effective and you end up eating less than if you try to ignore it in which case it may increase the likelihood of binging later on. So you know you best and sometimes eating a rich food that we truly enjoy can be an aspect of primary food, and I'm a really big believer in that and that's great. But we just want to make sure that our default isn't to always use food as a band-aid to cover up something else that might be going on. So we actually have a whole course on this that Jamie developed and it is absolutely amazing. It's called Emotional Eating Psychology Course, and you can go to our website on Advanced Courses to find out a little bit more on that if you're interested in diving into this a little bit deeper. But, Jamie, do you have anything else you want to add about that? >> For sure. And so just for the record, that course isn't quite offered yet, but it will be in the near future, so you can keep a lookout for if you're interested. But yeah, so, you know, talking about cravings, there are really a lot of exercises and practices that you can do to help clients analyze and deconstruct their cravings and, you know, try them for yourself. We always suggest that you try anything, you're asking your clients to try, you know, in terms of these self-reflective exercises. One thing you can do and this is something you can do with your clients, again, is looking for patterns around your cravings. So as Shauna has been talking about, usually it's something emotional. You know, it could be a memory you have associated with food, it could be the qualities of food... You know, there's a lot of, you know, different ideas too about how different we crave different quality foods because we lack that in our lives. So there is a book called "Eating in the Light of the Moon" or Eating by the Light of the Moon, and the author discusses how, you know, sweet foods could be, you know, a sign that we're lacking love or affection. So again, there's many ways to think about, that's just one idea. But you can create an emotional cravings journal where you write down how you're feeling or the mood you're in when you feel a craving coming on. You could also sit and meditate on how you're feeling, or start a nature walk practice, or whatever mindfulness means to you just that opportunity to take a step back, slow down, reflect on who or what is maybe motivating that craving and thinking about food associations too. You know, to me, chocolate means blank or potato chips mean blank or things like that just to kind of expand how you think about food and cravings. As, you know, we were talking about relationships and being mindful of relationships that cause stress, anger, anxiety, depression, it doesn't mean that we need to drop those relationships but you might want to find sustainable ways to reduce the discomfort that they might be causing. You can also work on things, like establishing healthy boundaries, you know, that sometimes that self-protection mode can be really strong and can influence choices, like food or feelings, including cravings. Professional counseling is also an option, and I'm a big proponent of that. I think anybody could benefit from counseling. That's my personal background, so I'm a little bit biased. But definitely, I think it's always a positive option. There are lots of different kinds of counseling as well. Finally, you know, walking away is a last resort and sometimes we have to just walk away from relationships that are no longer serving us. And it's okay to do that. And also know that, you know, we're here to support you and your transformation, and hopefully, you get support from each other as well as you learn to apply these principles in your own life. As you're coaching someone through secondary food and even beyond cravings, it's important to remember that you don't have to know everything. You know, we always go back to this, every client is different. And you provide so much support simply by helping them reduce processed foods, eating more fruits and vegetables, and, you know, being mindful of sugar consumption, these simple things can work wonders to improve their diet just like simple changes in other areas of life can make a huge difference. So as we talk about this module, you know, helping clients to find more satisfaction in their primary food can often help them gravitate toward a more nutritious diet without them even having to put a lot of effort into it. You know, as I'm sure, you know, a lot of clients will come to you wanting help with food, and what should I eat, what's the best way to eat. But helping them look at the bigger picture, they might find that their relationship with food itself is enhanced or has shifted in ways that they hadn't even really noticed until you pointed it out or someone else pointed out who is close to them. But we'd love to hear from you, even hearing me talk for a while here. And so I would love to, you know, have you share one healthy coping mechanism that you already have and maybe something we can start to use when you are craving those foods that are maybe less nutritious. Remember, you will also be helping your clients and cover these for themselves. So it's always helpful to practice. To practice what you preach is we like to say here or to walk your talk. So go ahead and think about that, and I'll read some out loud. So one healthy coping mechanism that you already have that might be helpful when it comes to cravings. >> Jamie, do you have one that you'd like to share? >> Yeah, that's a great question. I think two things that I like... Well, I guess I think about three ways when I think about the qualities. So if I'm actually... You know, sometimes it is a simple replacement of the food which I know isn't always the most helpful way to go about it but that helps me sometimes to like seaweed snacks or crunchy and salty. I love those. I also think about that idea of moderation. And if I'm craving something, it's okay to think out, again, the qualities that food has, and what's another food that maybe has those qualities and just have a few bites of it. But I also think about associations and what I associate those foods with. And often, you know, it's being around people I love. So in that case, I would call someone I care about or, you know, spend time with my husband or with another family member or just have that familial connection that I associate with those foods. I find that all of those methods help me. I love it. So Evet says, "I drink a glass of water." Yes, I also do that. That's a great method. Yeah, sometimes you just need that like it's almost like an oral fixation, you just kind of need, which sounds kind of strange. But I find that that helps too when it just feels nourishing and cleansing to drink a glass of water. Melanie says, "I garden. I go outside and dig in the ground and even the sun." Wonderful. I love that the sun is very healing. Beverly says, "I'll try to get out of the house and enjoy nature." Cindy says, "I've searched a substitute, a different option, hopefully long term change the craving." Yes, and I like that you brought that up because it is, like with anything, it's a process, it's not going to change overnight. So sometimes that substitution is a nice next step as you can kind of, you know, change the biology and the psychology behind the craving. Louise says, "I try to drink a glass of water." For sure, sometimes, you're thirsty and not hungry. Shauna says, "I close my eyes and do a self-meditation, you know, looking at a screen or a phone." I like that a lot because, you know, in our culture, we're always... There is so much stimulation coming in and it's through all senses. So it kind of makes sense that we crave that stimulation, like with our taste buds as well because we're constantly having all of these noises and all of these, you know, where we're seeing all of these things all around us. So I really like the idea of just tuning out. Dun tries coconut chips. Monica says, "I try to have it in my pantry or I have dark chocolate and eat a tiny square instead of the whole sweet bread." I love it. Another option. Wendy says, "Dark chocolate covered almonds." Alexander says, "Healthy alternatives." So a lot of healthy alternatives. Cindy says, "Water and stretching." I love that. Yeah, I get that blood flowing in your body. That's a great one too. And Souvik says, "I try to go out for a walk but I do also get stuck." Yes, and that's okay. You're always helping clients move past stuck points and the more experience you have working with your own stuck points, the more you'll be able to support them from a grounded place. So yeah, these are all great. Thank you so much for sharing. One more I just want to share. Rene says, "I breathe deeply and keep a journal that I write all my negative thoughts and emotions that will help me deal with the side effects of my negative emotions." And really quickly outsourcing to a podcast this morning and there's no one talking about how... You know, when she feels a negative emotion or if she writes almost a sentence, so I feel sad about, or I feel guilty about, I feel ashamed about. And there's something she said about having that contained within it like an 8x11 piece of paper that makes it feel more manageable. And I really like that idea because emotions can feel so overwhelming, and we just want to reach for food to get them out of our system. But being able to write them down can really remind you that it's just an emotion and it's okay, and I can move past it and work with it. But I'm going to turn over to Shauna for now. >> Great. I love that. And lot of good ideas for what to do when cravings hit. In this group of modules, we also had a lecture, it's one of my favorite lectures in the curriculum from Jennifer Esposito. It's called A Lesson on Learning. And I love this lecture so much because it really emphasizes how frustrating it can be to have just some kind of feeling that something is wrong but not really having any answers for what's going on. And it really helps to highlight how important it is to listen to your gut when it comes to your health. So this I think brings up a really important point about being a health advocate for yourself and being able to truly listen to what your body might be telling you. So as Health Coaches though I think this video really highlighted why it's so important to make sure that you're truly listening to your clients because everyone is a bio-individual and not all issues are going to present the same way. So if you have a client who is experiencing something similar, you can help them by listening and, you know, validating their thoughts and their feelings. And then, you know, maybe encouraging them to get a second or third or maybe even a fourth opinion and make sure that they know that they have somebody who is really hearing them. And on top of, you know, that aspect of the lecture that I really loved, it also helped to bring awareness to how wide-ranging the symptoms for celiac disease can be. So like Jennifer mentioned, they can include everything from canker sores to infertility, which is part of the reason why it can be so difficult for celiac disease to actually be diagnosed 'cause many other things could also contribute to similar symptoms. So we also learned about the difference between celiac disease, wheat allergy, and gluten sensitivity. So there's a lot of confusion about these things, so I thought it would be useful to kind of go over them really quickly. So celiac disease is an autoimmune condition. So autoimmune means that the body essentially attacks itself. So this is triggered by gluten containing grains, like wheat, rye, and barley that cause the villi so those little like finger, like protrusions in the small intestine to become inflamed. So this is how we absorb a lot of our nutrients. So once those kind of break down, it has a major impact on our health. So over time and with more and more exposure to these gluten containing grains or foods, these villi can flatten out. And these things that used to look like these long little fingers are all of sudden these, like stubby little things that can't help us really absorb our nutrients. So this leads to, you know, gastrointestinal issues, like diarrhea, constipation, and all sorts of other issues. And I think that there is definitely more awareness about celiac disease. But still based on like diagnostic level, it's only affecting around 1% of the population. So that is celiac disease that autoimmune condition. Next, there is wheat allergy. So wheat allergy refers to an overreaction of the immune system. So rather than an autoimmune condition, like celiac disease where the body is attacking itself, wheat allergy means that the immune system recognizes a foreign substance that for many people wouldn't cause any kind of an issue as an issue. So that means that the immune system attacks that foreign substance, and in this case that would be wheat. And symptoms might be similar to what you think of when you think of other allergies. So it could be anything from a runny nose to sneezing, but it can also cause things, like diarrhea, and constipation, and in very severe cases, it can even be deadly, it can cause anaphylaxis. And that doesn't affect very many people either in terms of the percentage of the general population. But then we have this thing gluten sensitivity which is becoming more prevalent it seems, and this doesn't have a clear, like set of like diagnostic protocols which makes it a little tricky to determine. It's a little less understood and may affect between 10-20% of people. But this means that people don't meet those same criteria is either wheat allergy or celiac disease. So they may not have that same breakdown of the villi in the small intestines and they might not have an allergic reaction per say, but they're still experiencing symptoms when they have gluten containing products. So this can be anything to also, you know, upset stomach to maybe a symptom that is described often is a form of brain fog or a headache or things like that. So in this case, it's better to just kind of avoid it. And many people kind of figure out this for themselves by just experimenting of what happens when they give up gluten products. Because it's been in the news so often and there has been a lot of attention on gluten-free diet, this is something that clients are bound to have questions about because this trend has become very popular. And many people find that they feel better if they remove gluten from their diets. But putting our little coaching hats on, what else are they removing. Somebody is removing gluten from their diet, what other things might they be removing from their diet? Go ahead and type it in. Okay, so lots of you guys are right on board. Kelly says, "Processed foods." Melanie says, "Sugar." Wendy says, "Sugar and carbs." Nelson says, "Processed foods." Yeah, so when people... Exactly. Yeah. You guys are right on board here. So when people give up gluten, a lot of times they're removing processed fruits from their diet. And they have to move to more whole food alternatives. So things that contain any kind of refined flour, all those things are going to be going, and then they're moving to maybe rather than a white pasta, brown rice pasta, or quinoa pasta. So many people may feel better just because by going gluten-free, they're accidently really improving the quality of their diet. So it could be both things. It could be the gluten, it could be the fact that they have changed their diet for the better and a lot of other ways. So it's kind of interesting to kind of look at both and, you know, see what really might be going on. Of course, like all things, this is very bio-individual. And I certainly have experimented with gluten, gluten-free and every in between. And I think that it is, you know, useful for a lot of people to kind of make that connection between how their food is making them feel. But I'd love to hear from you guys. How do you feel about gluten? Do you do well on it? Do you avoid it? Maybe there are some foods that contain gluten that you're okay with, and maybe others that, you know, really love. Jacqueline says, "She avoids it." Marina says, "My son has a wheat allergy. I have gluten sensitivity. I cannot have any gluten. It makes me very sick." John says, "I have celiac, so gluten and I are not friends." And Beverly says, "I was diagnosed with celiac in 2001, so I haven't had it since then." Alexander says, "I try my best to avoid it. It just makes me feel yucky." Wendy says, "Gluten makes me feel bloated for days." Askania says, "I avoid rye, it gives me a rash." Kelly says, "I'm allergic to wheat, so I don't eat gluten. Gluten-free foods make me feel poor too." Yeah, so just because something is gluten-free doesn't necessarily mean that it is a high quality food, I mean, there are way more options now for people who are gluten-free than there ever were before. But it is certainly translating into some more processed foods as well. Sunny says that she hasn't experienced any issues with gluten specifically. Kylie is experimenting with gluten-free. "Had barley yesterday in a soup, and I felt good." Great. Shannon says, if she eats grains, she chooses shredded greens instead of gluten and regular greens. Awesome. Gabriel says, "I find some foods okay, some are not." Loraine is currently trialing gluten-free, "So I can discuss it more in depth with clients, and also experiment with recipes." Great. Elson said, "It doesn't bother me at all, but it affects my brother." Jessica says, "I can tolerate fermented sourdough." Awesome. Jasmine says, "I've tried to eliminate it. I feel much better." Okay. Sandra says, "I'm gluten sensitive. It's a struggle sometimes to avoid, but I feel much better without it." Great. Madeline says, "We eat everything." Elson says, "My brother eats gluten-free, but he eats tons of gluten-free donuts every day." Melanie says, "I don't have a problem with gluten, however, I avoid it. It's the processed and high sugar part of the gluten-free products. That's the problem." Elisha says, "Ancient wheat and rice." Okay. Krystal says, "I agree with Melanie." Cool. So this again is a very bio-individual and there is quite a range of, you know, avoiding it altogether to, you know, including certain types to including all types. So this is something that I'm sure you'll see with clients as well. Great example of bio-individuality. >> Awesome. So really quickly Dina asked what the podcast was that I mentioned earlier with the paper and it was called the living experiment and it was on conscious language. So I think if you just look up conscious language, it was something that I was unfamiliar with but I really want to learn more about is basically just being intentional with what you say. And so that's some are free to go if you're interested in learning more. But let's move on. In Module 19, we started talking about the gut microbiome. And this is such a fascinating topic and something that we're really trying to understand more about. There is so a lot of really exciting research in this area. And I feel like every week I'm getting another email about, you know, how all the microbiome effects different areas of health and wellness that connects between the microbiome and different areas of wellness and biological markers. And it's really fascinating. For so long that, you know, gut bacteria didn't really get the credit that it deserved. But now we're starting to recognize its role in things, like immunity, weight balance, type 2 diabetes, Parkinson's disease, depression, and even some types of cancers. We're starting to consider the role... You know, the role plays really as its own organ and how that affects our health, our motions, our cognition and so many areas of wellness. So when coaching clients, it can be a really valuable topic to explore and one that they might not have considered. A lot of people so aren't familiar with that connection between the gut and different areas of wellness and how the gut really, you know, has its own brain system even. So a nutrient rich... Let me try that sentence again. A nutrient rich diet high in whole foods, like healthy fats, proteins, and fiber and low in processed foods, again, I feel like a broken record but, you know, low and added sugars, alcohol, all these benefit gut health. As a coach, you can really support clients in all of these areas as well as stress. So I always go back to stress. I always go back to stress. It includes physical stress, emotional stress, and even sleep. Lack of sleep is absolutely a source of stress because it taxes the body, it taxes the emotions, it taxes, you know, cognition as I'm sure you know. You know, it's kind of a running joke with my... I have a younger sister and she is still at that point where she cannot get much sleep and function the next day. And she and I took a redeye home, and I had to call out of work the next day because I couldn't even walk straight, and she went to work and did an eight hour day, and she was fine. So it's definitely a point where sleep matters even more. But so much of supporting clients with stress is helping them cope with it and manage it which includes exploring their response to it. Shifting their mindsets around it, for example, recognizing that, it's not all bad and empowering them to learn how to work with it in really helpful ways can be life changing. And I'm a big fan of TED talks. It was a great TED talk on stress, Kelly McGonigal, making stress your friend. I think is what it's called. Great TED talk. And, you know, because... Let's face it. We can't remove stress. It's a part of life. So learning to shift our relationship to it is, it helps make more manageable and we can even use it to our advantage. As we learned, antibiotics can also be a major effect on the gut microbiome. Of course, we may all need one from time to time, but it's a good reminder that after we do, we should, you know, give the gut a little extra love by focusing on probiotic foods like tempeh, kimchi, kombucha, miso, and prebiotic foods like artichokes, leeks, asparagus and good sources of fiber. One quick thing I'd just like to add if you thought the content on the microbiome was interesting, we have an Advanced Course, we can really dive into and get into details. So if you'd like to learn more, you can check that out at But because we're getting a little short on time and we want to leave time for questions, I'm going to pass it over to Shauna who's going to discuss what's coming up. >> Great. Thanks, Jamie. So we have a lot of cool stuff coming up in the next month. We're going to hear more about functional medicine, we have classes from Dr. Susan Blum and Dr. Christiane Northrup. We'll talk more about how to maintain a single-pointed focus. Let's see how to build your confidence as a coach. How to improve water and air quality that you're exposed to, and we're also going to talk about things like macrobiotics, balancing masculine and feminine energy, and finding your seed of purpose. Another really exciting thing coming up is you're going to be able to set up your Health Coach website and order business cards. So this is a very exciting step in the journey, and I hope you guys are feeling really excited about it. And don't worry, you don't have to check out these resources right away, so if you're feeling overwhelmed and want to focus on getting caught up on your modules, that's all good. We're not going to get too much into the detail of everything here, but there is certainly lots to look forward to. So I want to make sure that we have enough time for questions. So if there is anything that has been on your mind, maybe it's about coaching, maybe something that came up in the modules for you that you were unsure about, if there was a question you had earlier that we didn't get to, feel free to type it in again, so we can see it and we'll try to address it now. And yeah, if you have a question, there is a good chance that somebody else might have the same question, so don't be shy. There is a quick question. Hillary asked the name of the TED talk, and I think it's "How to make stress your friend." But there are several great TED talks on stress. So if you just maybe just google TED talk stress, there is number that are really interesting. Okay, great. So let's see. Catherine was wondering, "Do prebiotics and probiotics also feed the bad bacteria?" So the nature of prebiotics and probiotics is to support the good bacteria. So probiotics helped to add to the good bacteria that you have in your gut, and those prebiotics that you get from things, like chicory root or... What is that vegetable? Artichokes. Jerusalem artichokes, like all of those foods even, you know, bananas that are less ripe, those all help to feed that good bacteria. So foods that don't support the gut bacteria are things of course that are high in sugar, high in a lot of additives things that our body might not necessarily recognize, a lot of processed foods. If you have a diet that doesn't have a ton of variety, that can affect it. If you have a history of a lot of antibiotics, I mean, we of course every once in a while may need an antibiotic to help us heal. But we, of course, know that it wipes out the bad bacteria, it also can tend to wipe out the good bacteria. So that's another thing that we want to think about trying to refresh that. Madeline said, "What about the client who does not eat any greens or veggies at all?" And you might come across many clients like this. My thought is to, you know, start small and really whatever you think is a great first step, take it down a notch and really just introduce them. It might be, you know, maybe explore why you don't need any vegetables where they're not exposed to any growing up or if they just learn to not like them. Are there any vegetables they like? You know, I have... My father-in-law is not a vegetable fan at all, but he likes certain vegetables. So I try to fit at least those vegetables in where I can because he's a person who picks them out of meals. So maybe it's starting with like a smoothie, you know, smoothie is a great option for getting more veggies in but so twofold, one is exploring what that's all about. And to kind of really getting creative and making it fun, making it a game, I find that a lot of people don't like vegetables, they have very strong anti-vegetable feeling, so if you kind of lighten it up and make it more interesting and enjoyable. Go grocery shopping with them and show them all of the different options that are out there, so those are just some of few ideas but it's a great opportunity to get really creative. >> Totally. And that's something that I think may have some like deeper roots as well. Maybe it was like, you know, during childhood, eating vegetables became a stressful thing. And, you know, it's something that has followed them into adulthood, you know, kind of inserting their independence by avoiding them. So there are a lot of different reasons why that might happen that are worth exploring. But like Jamie said, going grocery shopping with them is a great idea, getting very involved in the food process, very hands-on cooking together. That tends to help increase some interest. Okay. So Tracy is asking, "Is corn an irritant to the gut?" So this is an interesting question. And there is another comment about the William Davis lecture which is advocating for a completely grain free diet, which he includes corn in that as well. So again, I think like the short answer is it's bio-individual. And then beyond that I would want to know like what the priorities are. So as far as I'm concerned for me, corn works well. Corn is a very high fiber food. It's high in antioxidants. But at the same time, most corn, especially in the US, is going to be GMO. So if you're trying to avoid GMOs, then you would want to try to purchase the organic version which is still not allowed to be GMO under that organic label. So I think that some people may do really well with it, some people maybe not, but that is something where each person maybe would want to kind of track their symptoms to see if they experience any kind of discomfort or are not from that in the diet. >> Okay. So Monica asked, "When a close friend asks us for advice because they know we're in the certification, what's the best way to approach them?" You know, they want consultation without just knowing our background. And secondly, "Because it's important to make this consulting valuable by giving it time and cost, so how do you react?" And this is really up to you, Monica. I think it's really important to set those boundaries for yourself. I think there's a way to provide support to friends without having, you know, without it needing to be an hour long sit-down. I think it's... If nothing else, you know, ask high mileage questions, like you would with any client and those are really helpful in life too just to... You know, again, we all want to know the best, you know, clients and your friend might want to know the best way to eat or what do you think about this? But really just asking her few high mileage questions to explore what is behind that or pointing her to some research so she could do it on her own, you know, encouraging her to talk to her doctor about it for example, I'm not sure the situation is. But I think there's a way that you can be supportive without feeling like you are, you know, not demonstrating the value that you have as a coach by, for instance, you know, giving her an hour for free. But again, it's about the boundaries that you want to set, and I think it's okay to be upfront with people. You know, I have a friend who was going to massage school so, of course, everyone wanted a massage from her. And it was really hard for her to set those boundaries and say, "You know what I love you and I want to support you, but I can't give everyone free massage." So I think there... You know, those are two different ways to think about it. >> Okay, great. So sorry, I think I cut out for a second. But Michael had a question. "Should people be journaling essentially after they change their diet to acquire gut understanding?" And I think that is a great idea, and I think that as Health Coaches, we can do so much to help people to raise their awareness about how their diet is making them feel. It seems probably like a simple thing to us, but so many people just see their food as food and don't see how it affects their health. So if you can make that really tangible for people, and help them to figure out patterns, and to even find out that maybe they could feel much better than they already do, that is really, really valuable. >> Okay. Okay, let's see. Catherine says, "I have a friend who is desperate for me to fix her. She has a lot of anxiety issues and body image issues which are well beyond my scope, but she claims to every word that I'm learning. I'm not sure how to approach it so I even go there." And, you know, this is kind of related to Monica's question. Again, I think it's really important, you know, to set boundaries while being a really supportive friend. And to let her... And be upfront with her. You know, say, you know, I think it might help if you talk to someone, for instance, you know, someone else about this professionally, but I'm happy to support you as a friend. I think you can, you know, it's okay to share with her some of the things that you're learning and, you know, if you're worried about, you know, the anxiety and body image issues and claims to every word. Maybe focus on things, like, oh, I'm learning about primary food now and, you know, finding nourishment in all areas of life or bio-individuality, and talking more about that versus specific diets if you think it might be a trigger for her. You know, I don't know her at all. So I think just kind of using your intuition in that regard and, you know, feeling comfortable saying that, you know, "I support you, I support you as a friend, that I'm here for you however I can be. But I think it might help to get some professional help also just objectively. It's helpful to work with some objectively sometimes working with a friend professionally can be challenging. Shauna, do you have anything to add about that? >> Yeah, sure. Well, first, you know, the language of, you know, she wants me to fix her, I'd be a little bit careful in... Yeah, like Jamie said, setting the boundaries and, you know, make sure as Health Coaches, we're not trying to promise that we're going to fix people or heal them. And for something like this, I think a lot of it is helping to raise awareness, and self-acceptance, and things like that. So there are certainly some tools that may help like maybe some deep breathing or meditation. But if you think that this is beyond your scope, then refer it to somebody who is trained in that. And this is something that as a coach we all have to kind of figure out as we go. You know, we aren't really if something goes beyond our training, we're not really helping our clients if we're trying to do something that is beyond us. If, you know, the right thing to do and the best way to help them would be to help put them in touch with somebody who is trained in that. And that goes for all sorts of different things. Humana had a question about working with a client with liver disease and can they have gluten or carbohydrates. And I think that this might be something that could also be a little bit out of scope. I don't know what this person's particular health concerns are beyond that and there might be medications involved. And I would say that, yes, you can work with this client and support them from a primary food lens. But when it comes to diet, maybe there already was a prescribed or recommended diet from their healthcare practitioner. And then as a coach, you can help them to implement that and support them as they change their behaviors. But yeah, so I think that is a great question and it's certainly something that we can continue talking about in these calls as we go on. And we're running a little bit short of time now, but if there is a question that we didn't get to, you can always reach us through Student Support or you could try to add it to Facebook, and we'll have... Noah is back as he can answer that. But anyway, it was great to chat with you guys today. And I hope that this was helpful, and we cannot wait to connect again soon. >> Yes, thank you so much for joining everybody. And we'll talk to you next time. Bye. Have a good day. >> Bye.

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Posted by: integrativenutrition on Oct 18, 2018

HCTP Monthly Check-In Call #5 (May18)

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