Bad Doctor Visit? Can Clean Eating/Stress Redux Fix That?

So you’re sitting in the doctor’s office and you get an unexpected ultimatum.  You didn’t think your health was that bad, but now you’re being told about the 5 med hamster wheel with bonus side effects you’re going to be on for the rest of your life.  Well that’s a terrifying moment.  Once you catch your breath, what to do next?

Most important in that moment is to know that YOU HAVE OPTIONS……usually beyond what your medical doctor may feel comfortable telling you.  The truth is that clean eating can alone is a very important option; one that can help you reduce or eliminate the need for medication or all those side effects.

Now wait a minute? What if clean eating could reduce or keep you off expensive medications? It Can! My friend Kelly even avoided heart surgery after a heart attack just through adopting a cleaner diet.  He begged the doc to wait 3 months, learned how to eat clean, and 3 months later… surgery.

Kelly celebrating with some wheat grass.

But what is clean eating? What does it mean and where do you start?

Clean eating can mean many different things these days, everything from non-GMO plant-based only to including “pastured meats,” with grain, without grain, or just avoiding sugar.  It can be confusing to know what’s best for you.  I recommend a range of options that allow people to transition more smoothly.

But you don’t have to know everything about clean eating in advance to get started when you’re in a fix.  Here are some tips about what to look for:

  1. Resolve to Learn as You Go. Many plans offer eating plans and recipes, but fail to teach you how to eat clean and simple.  Choose a plan that encourages learning new habits, and learn-as-you-go.
  2. Start with a Detox to Speed Healing, then move to Maintenance. That’s what Kelly did! A Detox does mean limiting your food a bit in the beginning, but you can do that. Just make sure the plan you choose eventually teaches you how to eat clean afterwards.
  3. MUST INCLUDE: Stress Reduction Techniques. Why? The World Health Organization now lists mental health (stress) as a major contributor to chronic disease. If you’re reading this article, likely the diagnosis you received was just that; heart disease, stroke, diabetes, etc.
  4. Minimal Exercise. Your plan must include a minimum of 15 – 20 minutes of exercise daily that gets your heart pumping. Walking will do.
  5. Track Your Progress. The best way to gain knowledge about how your body is responding is to track what you eat, your weight patterns, and your daily mental outlook.

For best results, work with a coach or natural health professional who can help you personalize your food to match your health needs during and after your detox when you start eating to maintain health.

If you need help now, start with my 10 Day Cleanse and enroll in my next 30 Day Detox.  The online course with the 30 Day program teaches you the hows and whys of eating clean, gives you daily stress reduction, and even regular personal support from me.

Click on this image for info on my 30-Day Detox. Great clean eating intro; animal protein or plant-based, your choice.


Knowledge is power. You’re on the right track KNOWING you have More options than a lifetime of medication and side effects.

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Sleep is an early indicator of Health or Dis-Ease

You need it for Energy, Weight loss and Mental Focus. Quality as well as Quantity matter for balanced wellness.

Early Wellness or Warning

Life offers up reasons for occasional sleep loss or sleep excess; some positive, some not. When sleep loss or excess is chronic, your body is letting you know that something is out of balance that requires immediate attention. A SAD (Standard American Diet) full of processed foods and stress pushes sugar levels up, and not enough sleep impacts hormones controlling appetite, mood, sexual function, and mental focus.

When You Don’t Get Enough

Sleep loss is a symptom of high sugar consumption and stress, but chronic sleep loss also adds to elevated sugar levels – creating a vicious cycle.  Chronic sleep loss disrupts your endocrine system and hormone function. Hormones are messengers that control organ and cell functions throughout the body. When sleep is regularly poor, every part of your body pays a price; immune, mood/depression/irritability, fatigued focus, high blood pressure, reduced sexual function, weakened muscles. Over time, this dynamic increases risk of heart attack, diabetes, stroke, and every sugar-stress related disease.

Habits that Impact Sleep

Eating a clean, whole food diet positively impacts your ability to sleep. This act alone goes a lot way to improving hormone function, lowering stress, and setting you up for sleep success.  Paying REGULAR attention to self-care in short intervals every day PLAYS A KEY ROLE. Minimal daily exercise, 10-20 min walk, helps increase the hormone serotonin to boost mood and promote sleep.

Routines that Promote Sleep

Routine and discipline help when it comes to sleep.  Make brain resting instead of brain activating pre-sleep choices; turn off electronics (phone/tv) 1-1/2 hour before sleep, take a bath, meditate, listen to natural sounds (music), drink sleepy time or chamomile tea  at night but avoid drinking fluids close to bedtime, make sure your bed/bedding suits you, and use your natural clock as much as possible.

When Help is Needed

Several natural remedies are available that are non-addictive and, if taken as suggested, tend to pass through the body without side effects. I can help you identify some good choices. I urge my clients to stay away from pharmaceuticals whenever possible as the opposite is usually true of them. If you’re taking prescription sleeping pills though, don’t stop cold turkey.  Work with your physician to help diminish, then straighten out your diet, then reassess.  You may find out you don’t need any help after that.

Here’s a List of 14 Things You Can Do To Get the Deep Sleep You Deserve

  1. Clean, healthy, whole food diet free of processed sugars, added hormones and anti-biotics.
  2. Drink lots of water during the day to keep my system flushed and well hydrated.
  3. Cultivate and maintain a positive attitude.
  4. Regular brain breaks to improve efficient thinking while reducing stress load; about 15 minutes of every hour for optimum performance. Do everything you need to do to reduce stress often, and if necessary with coaching support or professional help.
  5. Eat at least 50% plant-based diet to keep your endocrine system at top performance.
  6. Turn off all electronics 1-1/2 to 2 hours before bedtime. And don’t keep your cell phone next to your bed if you don’t have to.
  7. Drink calming herbal teas at night (Chamomile/SleepyTime), but don’t drink too much in the way of liquids right before bed.
  8. Best not to eat large meals generally. This is especially important to avoid right before bed.
  9. Listen to soothing, quiet music; natural sounds, meditative wind chimes, thunder storms, the ocean.
  10. Take a hot bath with Epson Salts, Lavender bath salts or other pleasing fragrance.
  11. Try Lavendar Oil: Rub 2-3 drops of lavender oil in your cupped palms, then inhale to draw the scent well into your bodymind. Rub some on the feet, temples, wrists to promote calm.
  12. Make sure your bed and bedding suits your needs. Investing in a good bed and bedding is one of your best long-term health expenditures.
  13. Try to sleep and awake naturally, using your natural rhythms rather than an alarm.
  14. Get help to switch to a natural sleep aid instead of pharmaceuticals. I like to use NightKap, available online.  Or work to gradually eliminate prescription pills, clean your diet, follow all of the suggestions above, and reassess your need.
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