Category Archives: classes
Top 5 Ways to Get in Gear for Spring (Plus, a Workshop to Help!)
Spring is right around the corner, and it’s time to clean house. During winter, the days are shorter, it’s cold, and we spend more time indoors. Cold weather means heartier foods to give us more caloric density to get through the cold months. In modern life, that can translate to more pudge around the midsection. Time to switch gears and get ready for warmer months. Guess what? We are offering a workshop to help you! But as promised, first, here are some tips fresh tips from Mary Vance to get in gear for spring:
1. Do a food allergy elimination challenge to see which foods may be causing you problems due to underlying food intolerances, known as an IgG reaction. The most common are gluten, dairy, soy, eggs and corn. Aside from weight gain and inflammation, these foods have the potential to cause acne/skin rashes, digestive issues, hay fever type symptoms, dark circles under the eyes, anxiety, insomnia, hormone imbalances, and a whole host of other symptoms. Our 21-day workshop teaches you how to dump these foods; what to eat instead; and how to tell what foods you are sensitive to.
2. Get rid of the SUGAR! Once you get started on the holiday cookie roller coaster, it’s hard to get off. Sugar makes you want more sugar, and then you’re off and running. Don’t blame willpower: it’s a hormonal game. High blood sugar and high insulin levels caused by too much sugar make you HUNGRIER and trigger sugar cravings, and leptin (the hormone that regulates appetite), gets confused, telling you you’re hungry all the time. Yuck. Learn how to kick the sugar and reset your appetite in our workshop.
3. Get to sleep! You need a good 8 hours each night for ideal hormone balance, detox, immune health and repair. Guess what? You’ll learn the whys and hows of good sleep in our workshop.
4. Get moving! Don’t worry; the best way to get in shape for spring isn’t to get out there and run 5 miles. You may be surprised, but less is more. We tell you the best types of exercise AND give you a 21-day workout that is done in 20 minutes.
5. Get good fats. Are you eating the right types of fat? It can get confusing. You need fats for hormone and cellular health, skin and joint health, and for satiety! We tell you which oils to ditch and which are best for all kinds of cooking.
Ready to sign up?
Join us!
Details here:
Our 21-day virtual workshop is designed to help you lose weight, break sugar/carb cravings, reduce stress, exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!), sleep like a baby, and eat delicious REAL food. No fads, no fasting, no funny stuff. Learn the foods you should be eating to boost energy, lose weight and thrive.
Here’s what a few participants from the January group had to say:
“I lost 4 pounds since starting. Yesterday I wore an old Banana Republic skirt. It’s a size 8, and my new jacket – also an 8. I can’t remember the last time I wore a single digit dress size!!!”
“Got more educated about nutrition, enjoyed the tips and recipes, and have been successful in avoiding bread which is HUGE for me!”
“I lost 5 pounds since I started. I feel good and energetic, and giving up sugar was not a big deal. I am using what you recommended. I think it is helpful!”
Want in? Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists.
Class one will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class two: covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class three: will give you all the tips you need to make your awesome results stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks, the Grass Fed Girl.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates: Wednesday evenings at 6pm PST/8pm CST/9pm EST
March 13, 20, and 27
Join from your home or office by phone from anywhere. ALL CLASSES ARE RECORDED so you can listen whenever or at your convenience if you miss a class.
Sign up now!!
Secure your spot, as registration is limited so we can give everyone personalized attention.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Spring Breakup with Sugar: Mind/Body Makeover Virtual Workshop
Mary Vance and I just wrapped our 21-day January Mind-Body Makeover virtual workshop and it was a SMASHING success! So much so that we’ve decided to run the class regularly so we can help more people. The next virtual workshop begins Tuesday evening, March 5.
We designed this workshop with a holistic focus to help you
- Lose weight
- Break sugar habits
- Get rid of carb cravings
- Reduce stress
- Exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!)
- Sleep like a baby
- Eat delicious and nourishing REAL food
- No fads
- No fasting
- No funny stuff
Learn the foods you should be eating to boost energy, lose weight and thrive.
Here’s what a few participants had to say:
- “I lost 4 pounds since starting. Yesterday I wore an old Banana Republic skirt. It’s a size 8, and my new jacket – also an 8. I can’t remember the last time I wore a single digit dress size!!!”
- “Got more educated about nutrition, enjoyed the tips and recipes, and have been successful in avoiding bread which is HUGE for me!”
- “I lost 5 pounds since I started. I feel good and energetic, and giving up sugar was not a big deal. I am using what you recommended. I think it is helpful!”
Want in? Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists.
Class one will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class two covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class 3 will give you all the tips you need to make your awesome results stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks, the Grass Fed Girl.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates: Tuesday evenings at 6pm PST/8pm CST/9pm EST
March 5, 12, and 19
Join from your home or office by phone from anywhere. ALL CLASSES ARE RECORDED so you can listen whenever or at your convenience if you miss a class.
Sign up now!
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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5 Common Questions About “The Diet For Human Beings” (aka Paleo)
I recently enjoyed watching “The Diet For Human Beings” DVD about the Paleo diet by Beverly Meyer, a Holistic Nutritionist
and Podcast Host with 25 years in clinical practice. It is professionally filmed, easy to watch and
understand, and has well-organized chapters that break the diet down into sections you can review
when needed. It’s a great way to share the Diet with friends and family who want to know what you’re
eating (and why)!
Her video is a perfect gift for anyone on the fence about changing their lifestyle, and
answers some basic and vital questions about the Paleo Diet in a very thorough way.
Beverly is the host of the informative and entertaining podcast Primal Diet – Modern Health where I was a guest talking about breaking a weight loss plateau: listen here
She has several shows there on TheDiet For Human Beings as well as many posts on her great blog On Diet and Health. She’s also on Facebook.
Here are her ideas on the most commonly asked Paleo questions. If you want to know more, get Beverly’s
awesome video.
Q: Why should we exclude “healthy whole grains”?
A. Every creature, including humans, has the perfect diet it evolved to eat, whether it’s a cricket, a parrot or a wolf. As hunter gathers, we have no instinct to bend over and graze like the animals with special chambers in their stomach who can digest grass and grass seeds. Human stomachs make hydrochloric acid instead, and that’s designed to break down protein, not starch. Grains – rice, corn, wheat – ARE the starchy seeds of grasses and they require a different mix of enzymes than animals, fats and vegetables do.
Before the Agricultural Revolution 10,000 years ago, grains were not an important part of the human diet. Human health rapidly declined when we began eating crops and dairy, creating people who were shorter, with weaker bones, more cavities, compromised facial structure, and arthritis.
All seeds have elaborate defense mechanisms such as lectins and phytates to keep from being digested so they can germinate into plants. These indigestible seed coatings are toxic to humans and are best suited for animals who have eaten them for millions of years and adapted to their toxins.
Wheat, rye, barley, kamut, and oats (which are contaminated during processing) contain gluten. High yield grains have been created through hybridization. This process creates wheat with higher gluten content than ancient grains. These new hybrids are now even more indigestible, creating higher occurrence of allergies and autoimmunity as seen in so many children and adults currently.
Q: Don’t fat and cholesterol cause heart disease?
A:The natural human diet was mostly wild animal proteins, fats and plant matter for millions of years. Meats became unhealthy when fed corn and soy rather than their natural diets of grass (for cows) or bugs (for chicken). When animals are fed grains, their ratio of healthy omega-3 fats becomes out of balance with omega-6, creating fattier, more inflammatory meat.
Humans make cholesterol in the liver to make vital hormones like progesterone and testosterone, and perform many other restorative tasks.
The famous 1976 Nurse’s Health Study followed 130,000 nurses for 20 years, and concluded there is no relationship between cholesterol and heart disease.
Most people see a rapid drop of triglycerides (a cardiac risk marker) into the healthy range of 50-70 after going on the Diet for Human Beings (Paleo) for several weeks.
Hydrogenated oils are made in factories with high heat and chemicals, creating inflammatory omega 6 fats. These oils are new foods that were introduced in the early 1900′s. Saturated fats like butter, ghee, rendered pastured lard, beef tallow, and coconut oil/ milk are more stable sources of healthy fat. Olive oil and macadamia oils can be useful in small amounts (at low or no heat).
Q: Why can’t I eat dairy on Paleo?
A: Hunter gathers did not eat dairy until animals were domesticated about 12,000 years ago. Many people have allergic reactions to dairy which can be hard to notice as they are chronic reactions, not acute. Beverly recommends eliminating dairy for at least 30 to 90 days, followed by a dairy reintroduction challenge.
Pasteurized milk products are a highly allergenic “food” as the milk is actually oxidized (becomes rancid) during high heat processing. Many people have a better response to raw milk but an elimination diet is the first step in figuring out if dairy is right for you.
Q: Aren’t beans full of healthy protein and fiber?
A: Traditional cultures knew that beans and seeds require soaking and sprouting to be digestible but that is ignored in our fast paced modern day society. Lectins in grains and beans can bind to the wall of the intestine and block important minerals like magnesium and calcium, setting the stage for brittle bones and many other chronic diseases.
Other seed toxins damage the gut wall exacerbating many health problems. Removing irritating foods will allow an inflamed gut to heal. Fiber from grains can add to a leaky gut exacerbating digestive distress and autoimmune conditions.
Depression and anxiety can also result from eating a diet high in beans and grains which inflames the gut lining and causes feel good neurotransmitter production to be inhibited. Most of our immune system is housed in our small intestine so if you get sick a lot you may want to try a Diet for Human Beings to see if you feel a lot better.
We do not need fiber from grains to have a healthy colon except a small amount from veggies and perhaps a little low glycemic fruit.
Q: Don’t I need to eat complex carbs every 3 hours to keep my blood sugar stable?
A: Natural sugar such as fruit was a seasonal food that was unreliable so we could not have survived on carbohydrates alone. The average person can make all the carbohydrate they need in their own liver. Irregular blood sugar makes us have a crash at 3 pm and 3 am. Our bodies turn excess sugars from grains, sweets, alcohol and juice into fat to store it for later use. We don’t need grains or carbs to survive. Eskimos live without carbs and grains.
Insulin is a master hormone that helps control all the other hormones, and it carries important nutrients into the cells. If we eat excess glucose and starch, the body is forced to put that excess glucose into the liver, organs and cells, and we accumulate liver and belly fat. Excess insulin from frequent high carb meals blocks the cells from burning fat, which makes you hungry every few hours.
Ready to get started?
Invest in a dedicated 3-4 weeks start for the Diet for Human Beings (Paleo Diet) to reboot our systems, get over our sugar and grain addiction, and become the fat burners we evolved to be.
What else you can learn in the video?
Which fruits are healthiest and why…
Which potatoes are best…
Why soy is not health food…
Why the right kind of salt can be good for you…
If you should count calories…
What should you eat?
You have to get this excellent DVD to find out!
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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8 Things to Look For in a Detox, Cleanse, or Weight Loss Plan
Use some of these important markers to determine if a weight loss plan is the right cleanse or detox for you.
1. Do you get to eat real food?
If the diet plan you are looking at is full of packaged bars and shakes then chances are it is not the real deal. Most shakes and bars are full of rancid over processed soy and whey, and sweetened with GMO corn or beets. Your body may have the opposite reaction of what you are looking for and even gain weight from the stress these altered foods put on your system.
2. Do you get to eat regular meals?
In most people skipping meals causes a major cortisol spikes and blood sugar dips. The body tends to eat it’s own lean muscle if it when people are in a starvation mode so the weight people lose will be the wrong kind. There is nothing more alarming to your system than starving to death, so don’t make the mistake of skipping meals to lose weight. Your body will put on the breaks on weight loss to keep you what it perceives as a mortal danger (starving).
*Note: Once you have been on a good program for a while it is okay to skip a meal now and then once your body has adjusted to being a fat burner, but this takes several weeks to achieve.
3. Is the diet sustainable?
Is the plan you are looking at something you can stick with for many years through traveling and all the ups and downs life throws at you? Can you go out to eat and still do it? Can you get together with friends and family and stick with the plan? Will it give you the energy you need for you to still workout and be active?
4. Does it offer variety?
Are there a million combinations of foods that you can eat and be full and happy? Can you make hundreds of different meals with unique flavors from different ethnic cuisines and never get bored? Are there hundreds of free tasty recipes you can use online to support your program?
5. Does it remove common food allergens?
Chronic disease has it’s roots in vitamin and mineral deficiencies which is often caused by foods that create chronic intestinal inflammation making us unable to absorb the nutrients from our food. A good diet plan will minimize these foods to allow the gut to heal creating a space where the body can rejuvenate itself. When we remove the inflammatory foods and fill our bellies with the right fuel amazing changes happen: such as muscle building, less fatigue, and weight loss.
6. Is there a realistic exercise component?
Feeling like you have to go from the couch to running a marathon can be daunting, also unhealthy and unnecessary. Some of the stuff you see on the web where people are climbing ropes and picking up a 300 lb bars over their heads can also make it seem impossible to get started. It is a good idea to exercise but in a manageable way. Spending hours on the treadmill or doing possibly dangerous exercise is not right for the beginner. You want to look for a program that ramps up slowly and offers exercises you can do at home or outside without expensive memberships or equipment.
7. Is the food nutrient dense?
Many times sugar and carb cravings are signals your body is crying our for minerals and vitamins but the wires get crossed along with the message. What our body really wants is nutrient dense traditional foods like our great grandmothers ate, not store bought fat-free boxed crap. In order to satisfy those cravings we have to change the nutritional information we are providing with each bite. Without nutrient dense traditional foods like our ancestors are the likelihood of long term success is minimal to none.
8. Does the plan support your blood sugar?
Without a normalized blood sugar in a healthy range we will feel moody, angry and tired (about 80-120 mg/dl). When we feel crappy it is more likely we are going to binge on junk food in an attempt to make us feel better. A plan that does not support an even blood sugar will also create insulin resistance which over can create diabetes, a condition now affecting 100 millions Americans! Many liquid only diets and juice fasts do not support this stable blood sugar. Even diets with 6 meals and lots of complex carbs will spike the blood sugar up over 200 mg/dl several times a day which will wear out the pancreas and create diabetes.
Bonus Tip:
Does the plan offer support?
In many programs you are on your own and have no support. It is important to create community so you don’t feel alone so you can stay motivated. There are millions of other people doing what you are doing. Tap into Facebook groups, Meetup.com, online forums or find a coach who can hold you accountable.
Are you ready to get fit the right way?
Two Options: Get healthy plans that will fit every budget:
Guess what me and my friend Mary have cooked up to help you get the body of your dreams in 2013?!
January JumpStart Body/Lifestyle Makeover
Brought to you by Mary Vance, NC and Caitlin Weeks, NC (aka: Grass Fed Girl)
Begins Wednesday January 8, 2013 at 7pm PST
Are you ready for a fresh start?
Join nutrition consultants Mary & Caitlin for this virtual 3-class workshop series to help you jumpstart weight loss and make over body and lifestyle so you can reach your wellness goals in 2013!
We have designed this workshop with a holistic focus to help you lose weight, break sugar/carb cravings, reduce stress, exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!), sleep like a baby, and eat delicious REAL food.
No fads, no fasting, no funny stuff. Learn the foods you should be eating to boost energy, lose weight and thrive.
Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists.
Class 1 will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class 2 covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class 3 will give you all the tips you need to make your awesome results stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates:
Wednesday evenings at 7pm PST
January 9, 16, and 23
Join from your home or office by phone from anywhere.
Sign up now to secure your spot!
Registration is limited so we can give everyone personalized attention.
- Very nutrient dense
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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January Jumpstart: Virtual Class to Detox and Cleanse
Guess what me and my friend Mary have cooked up to help you get the body of your dreams in 2013?!
January JumpStart Body/Lifestyle Makeover
Brought to you by Mary Vance, NC and Caitlin Weeks, NC (aka: Grass Fed Girl)
Begins Wednesday January 8, 2013 at 7pm PST
Are you ready for a fresh start?
Join nutrition consultants Mary & Caitlin for this virtual 3-class workshop series to help you jumpstart weight loss and make over body and lifestyle so you can reach your wellness goals in 2013!
We have designed this workshop with a holistic focus to help you lose weight, break sugar/carb cravings, reduce stress, exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!), sleep like a baby, and eat delicious REAL food.
No fads, no fasting, no funny stuff. Learn the foods you should be eating to boost energy, lose weight and thrive.
Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists.
Class 1 will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class 2 covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class 3 will give you all the tips you need to make your awesome results
stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates:
Wednesday evenings at 7pm PST
January 9, 16, and 23
Join from your home or office by phone from anywhere.
Sign up now to secure your spot!
Registration is limited so we can give everyone personalized attention.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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