9RU_NUQrbQ

7wjj6lE47x

**Really?  Gut health can affect our bones?  How?**

In order to build bones and keep them strong, you need to be abosrbing the nutrients from your food.  You may be eating foods that contain the nutrients needed and/or taking supplements that would make your bones stronger however, if your gut is not workking optimally, you will not be absorbing all the nutrients you are taking in.  Many factors influence whether you are absorbing your nutrients properly.  

* Stress -If you are chronicly stressed or in a state of fight or flight for an extended period of time, your parasympathetic system does not turn on to allow you to digest.  Without rest and relaxation in your daily life, your body doesn't go into a calm state to properly use the nutrients you are putting in.  You can provide all the nutrients such as whole grains, fruits, legumes, dark green vegetables, and salmonbut there is no guarantee they will be used unles there are proper conditions within the body to utilize these.

* Leaky gut - Intestinal permiability occurs for many of us due to our diets being full of sugar and processed foods.  The barrier in our intestines which keeps food inside becomes impaired and particles escape into the blood stream causing inflamation.  In this state, our nutrients cannot be fully digested and absorbed properly.  

* Food sensitivities- Foods that produce gas and bloating in our bodies allow us to question whether these foods are being digested properly.  If gas and bloating occur, you are essentially having a chemical reaction to your food.  This will in turn tell your body something foreign is invading and your body will create an immune response and create inflamation.  Again, our bodies won't be able to utilize the nutrients from the food.

* Microbiome inbalance- We have a delicate balance of good and bad bacterias in our stomach.  When that balance is disrupted due to eating processed foods, eating sugars, eating foods we are sensitive to, and the stress response, we cannot use our nutrients.

* Mineral absorption- Many individuals are mineral deficient due to the standard american diet.  Optimal levels of magnesium, sodium, and potassium are essential for absorbtion of nutrients.  Supplementing with magnesium, and adding lemon with celtic or pink himalayan sea salt to your water can help immensely.  

Our gut plays a role in most of our bodies functions.  From brain function, to immune fuction, to bone density, we owe it all to the gut.  This is why it is so important to take steps to improve your gut health today!















Gut Health and Bone Density

g1Wd1LkV4s

Sugar has taken over and is in most of our processed foods.  It is hiding and we don't even know it is there.  Does it seem like sugar is in your spaghetti sauce?  Well it most likely is. What about your granola bar?  It definitely is.  
We get so numb to the effects of sugar and we crave it in every meal.  The more we let it seep into our food/diet,  the more we want it and igor the detrimental effects it may have on our health.  Some experts say sugar is at the root of all illness and disease.  At the very least, we know it creates inflamation, increases the bacteria in our gut, reduces our immune system strength, and feeds cancer cells.  It is something we need to consider eliminating from our foods if we desire to have a healthy life span, the days we are disease free during our life span.
**Sugar is as addictive than cocaine. So how do we reduce it?**

1. We can start by eliminating sugar in our beverages.  So many Americans drink soda, juice, and coffee drinks that are loaded with sugar.  If we are looking at the sugar in many of these, it far exceeds the upper limits of what is ideal for daily consumption.  A great goal is 25 grams of sugar or less per day. 
2. Check labels to identify added sugar in your foods.  Looking at the nutrition label allows you to see any added sugar as it is listed seperately now on food labels.  If you see added sugar in the food item, such as 15 grams often found in a serving of cereal, removing that food should be strongly considered.  Serving sizes must also be noted as we often exceed one or two servings so that added sugar may be double or triple what is listed.
3.  Eliminate daily desserts.   Use desserts as a once a week at most item. Sugar in fruit has fiber to slow down the effects sugar has on our bodies therefore fruit is a better choice for sugar consumption.
4.  Be intentional about your eating.  Pay attention to how much sugar you are consuming daily.  You may be suprised.  Making intentional choices will serve you in lowering your intake of sugar.  Concentrating on eating protein, fat and fiber at each meal will really help with the cravings!  

I completely know how hard this is!  I was someone who had multiple bags of candy in the house at all times.   I love cookies and sweets.  The process takes time but is very worth the effort.  After eliminating most sugars, I have regulated my blood sugar, hormones, and the food cravings that once overtook me in the afternoon and evening.  I am here to help when you are ready to take small steps toward eliminating sugar in your diet for better health outcomes.

Marita Thiele
Specializing in Gut Health

But I Love Sugar

CBYv4cKZTP

     Menopause is a healthy and normal part of aging in women over the age of 40.  It occurs gradually and generally follows three stages;  perimenopause, menopause and postmenopause.  Our first symptoms typically are mood swings and irregular periods.  Hormone levels fluxuate and then decline over the course of five or more years.  There is a decline in estrogen and progesterone which cause a loss in reporductive function.  
		 
		 Women all experience this as we age but there are varying degrees of severity of symptoms for each individual.  The age of onset is likely connected to diet and lifestyle variations.  With my clients, I have some basic recommendations that when adhered to lesson symptoms greatly.  
		 
		 Four natural ways to support symptoms of menapause:
		 
		 1. Be mindful of phytoestrogens found in processed soy foods and ingredients like soybean oil, modified soy and soy lechthin.  *Whole soy foods such as edamame, miso, tempeh however may decrease the symptoms.
		 
		 2. Limit caffeine- sleep is affected during menopause so consuming no more than one morning cup is ideal.
		 
		 3. Load up on fruits and veggies- since metabolism slows down, fiber and bulk help with satiety.  Vitamins and minerals also help maintain hormone balance.
		 
		 4. Eat an abundance of calcium rich foods-Osteoporosis risk increases during menopause so eat almonds, broccoli, kelp, leafy greens, oranges, dairy, sweet potatoes and sardines.  Be sure to supplement with vitamin D for absorption of the calcium.
		 
		 These are a start and can really take the edge of some of the nagging symptoms.  Stress, activity level and other daily habits greatly impact the many symptoms as well.  Taking a deep dive into other lifestyle factors has proven to be extremly beneficial.   
		 Set up a discovery call to see if there are lifestlye factors that you could benefit from tweaking to find relief.

4 Natural Ways to Support Symptoms of Menapause

ck8ha_xpZ2

Sleep changes everything.  Restful sleep improves appetite, insulin sensitivity, mood, immune system, blood pressure, adrenals and much more.  Are you getting restful sleep?  Are you getting 8 hours per night?  It is definitely something to consider when looking for a root cause to most all health concerns.  

6 Ways to Establish More Restful Sleep

1. Establish a regular bedtime routine.  The body likes routine.  It prefers to eat, sleep, and be active on a schedule.
2. Decrease usage of electronic devices before bed.  They are stimulating!  Put away electronics 2 hours before bed.  Reduce blue light exposure as it stimulates the brain and stress inducing.
3. Stop eating several hours before bedtime.  Eating right before bed disrupts digestion.  Blood sugar imbalances also occur from eating late which results in disrupted sleep.
4. Create a bedtime ritual.  This sets the stage for better sleep.  Some things that could be a part of the ritual are: reading, epsom salt bath, meditation, journaling, herbal tea, diffusing essential oils and making the room dark.
5. Exercise and engage in physical activity during each day.  A sedentary lifestyle can contribute to sleep disturbances.  It is best however to exercise earlier in the day and not right before bed as it increases cortisol and affects sleep.
6. Avoid alcohol and caffeine.  Caffeine decreases melatonin and stimulates the adrenals.  Alcohol interferes with REM (dream) sleep and increases sleep apnea.

Go through each of these 6 points and decide how you can make improvements for better sleep.  Recently a client who was working on sleep, limited liquids 2 hours before sleep which alone made a huge difference.  Remember we are all individuals and what works for one person may not be the thing that works for another.  Most importantly though, having an open mind to look into some of these could positively impact you.  It is worth a try!!


Are You Waking Rested?  6 Ways to Get More Restful Sleep

Do you wonder why you can't seem to wake up rested?
Do you find gas and bloating a daily concern?
Are you looking for ways to make simple lifestyle hacks that will actually pay off?

Consider the 5 tips below to regain balance in your life!

So many of us are rushing here and there never stopping to wonder why we are fatiqued or why food never seems to agree with our digestion.  We want to feel healthier and there is certainly information available to try things that *may* get us there but who wants to try something that "might" work.  My clients tell me these things daily.  They are litterally spinning with ideas of what might work or help them reclaim their energy and gut health never knowing what to try first.  I encourage them to start with the tried and true solutions that have worked time and time again for my clients.

1. DRINK WATER- We all think we do but do we really?  Our goal is 1/2 our body weight in ounces.  So a 160 LB person needs to drink 80 oz of water daily.  Start in the morning before coffee with at least one glass.  Drink first when you you want to snack mid afternoon as you are more than likely dehydrated instead of hungry.  
2. Are you sleeping?  7-8 hours nightly.  All bodily functions depend on sleep.  Food digestion, hormone balance, cravings, the list goes on as to the impact sleep has on our body.  Get to bed by 10pm and wake at 6 and you will be in business!  Is restful sleep an issue.  Look for my blog on how to get more restful sleep.
3. Decide on some nonnegotiables for you and your health.  Choose something that you will stick to no matter what.  It can be something as small as lemon water upon waking or as big as no snacking after 7 pm.  Your choice.  But pick something and stick to it.  Clients who develop this mentality finally see results.  One client said when I decided to have a flex meal (cheat meal) on the weekend instead of making the whole weekend a flex,  I began to see change happen.
4. Make breakfast and lunch prep easy.  By choosing two breakfasts you rotate between it makes it easy and creates less mental stress on you.  Choose two lunch options as well.  They are items you always have in the house and you can just put them together quickly on your way out the door.  I always have boiled eggs, sauted chicken and coooked vegetables available in the refrigerator for quick meal prep.  Chia pudding with nut butter is another great idea that can be made ahead and provides omega 3's, protein, and fiber for a healthy start to the day.
5. Most importantly, listen to YOUR body.  What is right for another person may/may not be right for you.  So many people have great suggestions but without tuning into your own body's signals, you will never know if their idea works for you.  We are all created uniquely and cannot depend on what works for someone else as the answer for us.  What are you craving, this can provide answers to where your nutritional needs lie.

I hope you get going on one of these today!



Lifestyle Hacks to Make Healthy Simple

UW3zIYChYJ

This is your chance to get things in balance and heal so that you can feel your best. 

Are you concerned about:
* anxiety/depression
* migraines
* food cravings
* bloating after meals
* low energy
* GI issues
* hormones/blood sugar

Lifestyle choices play a major factor in our health.    I can help take you through the steps I took to heal from leaky gut, hormone imbalance, insulin resistance and lichen sclerosis and more.  It all starts with making small changes in your lifestyle that will make a huge impact on your health.  

Some of the benefits you can see from this program:
* finally get at the root cause of your symptoms
* reduce inflamation
* learn how to balance daily life while maintaining your healthy non-negotiable life choices
* find ways to make healthy easy
 
 In a matter of 6 months, you will be more comfortable in social situations, have less brain fog, relax your anxiety and be able to see the fulfilling future you desire.  Healthy is a lifestyle and you can get there!

I am a certified integrative and hormone health coach from the Institute of Integrative Nutrition. 
I believe our body's systems are all integrated into a whole and when one system is out of balance, it affects the whole. I have a passion for helping people conquer issues related to gut health.  
I know all too well that if your gut isn't right nothing is!  
Cramping, diarrhea, low energy, headaches, constipation, blood sugar imbalance, IBS, anxiety and mood swings are all related to the health of your gut.  I know how quality of life suffers when you are living with these symptoms. 
*The worst is they then begin to create other symptoms such as osteoporosis, infertility, PMS and menopause symptoms.  The only way to find relief is to find the root cause of your imbalances and take a whole body approach to wellness.  I can help take the guesswork out and get you on the fast track to finding balance.  Be ready to feel great as we make lifestyle shifts so you can live and thrive.


Know more about Heal Your Gut-Change Your Life with Marita Thiele

Discovery Call with Marita Thiele

This session will be devoted to learning about your history and what brings you to the point you are today.  What are your main concerns? What have you tried?

Health History Exploration

After understanding where you are and where you have been, we can set realistic, accomplishable goals together.

Visualize the possibilities/Circle of Life Assessment

In this session we will dig into your lifestyle choices and look at water intake, sleep, and exercise to build a foundation you can grow from.

Lifestyle Basics/Foundational Health Practices

How are you using food to serve you?  How can you include macronutrients; protein, fat, fiber in your daily meals to calm cravings?

Macronutrients and You

How can we improve your digestion?  Let's take a look at how you are eating and when you are eating to optimize and use the nutrients you are providing your body.

Digestion

We will take a look at how sugar hides in your food.  What foods can we swap for foods that will benefit your metabolism and blood sugar regulation?

What is your relationship to sugar?

Where is your stress coming from?  Do you have physical, emotional or mental stress playing a role in your digestion and absorption of nutrients?

Stress

This session will be all about you.  How are you doing on your goals and what is getting in the way for you to achieve at the level you would like?

What are your biggest struggles?

Are you experiencing a balance in the 12 fundamental areas of life?  Let's explore!

Life Balance

What is your daily movement schedule?  We will find ways to become more active within your daily tasks.

How do you move your body?

Your work is paying off.  Let's look at all the gains you have experienced in your life.

Goal Assessment

What things will you be able to keep in your daily routines that will be non-negotiable and will help you sustain your growth and progress?

Non-Negotiables

Start by healing your gut/ Finish renewed

Heal Your Gut-Change Your Life

2LJXRY_ofr

Were you recently advised to go on a gluten free diet?  I can help!
This session will give you everything you need to know about how to be healthy eating gluten free.  

You will learn:
a whole foods focus to this lifestyle shift. 
simple tips on making Gluten Free healthy
indivitualized suggestions to retain the foods you love

In this session you will get your questions answered, hear about great products, gain restaurant ordering tips, learn how to cook GF, and much more!  With 15 years experience in gluten free eating, I can help you thrive and feel great eating gluten free!

 In this session you will get your questions answered, hear about great products, gain restaurant ordering tips, learn how to cook GF, and much more!  I will tailor the information to you and the level of knowledge you already have.  You will come away with a list of tried and true products so you can save money and have less waste.  You will have access to yummy recipes you won't even know are gluten free.  You will feel like much more knowledgable in just one hour.

Gluten Free Eating Success

No Gluten, No problem!  All you need to be successful is right here!

Single session: Gluten Free 101

2sVp1XZqmX

Healthy is a lifestyle.  You too can feel healthy and alive with consistent lifestyle implementations tailored to you and your unique journey.  Hormones require balance to work optimally and create energy and vitality within the body.  We will work together to optimize hormone levels using food, hydration, movement, self-care and stress reduction.  The program includes 2 one on one sessions per month for a total of 6 months.  Each session is unique and focuses on you as a whole.  The length of the program allows you to try new habits and have unconditional support so you can find the habits that work best for you.  You will get new ideas for home cooking, setting yourself up for success, implementing daily movement, and setting achievable goals.  The by products of balanced hormones will be weight loss, energy, vitality, decreased sugar cravings, migraine relief, reduced bloating, better sleep and so much more.  Let's get started!

This session involves learning all about you.  What are your main concerns? What have you tried?

Health History

In this session we will discuss terminology to be used over the course so we are speaking a common language.  We will also discuss the mindset we will work under. 

Speaking the Same Language

Where are you planning to be in 6 months?  What would you like to achieve?  What will it feel like to have achieved these goals?

Goal Setting

What are we eating?  How does the food work for our bodies?  How can we optimize to achieve our goals?

Macronutrients

During this session we will learn how to eat more whole foods and less packaged.  Success in this area requires preparation.  We optimize your meal preparation and save you time eating what your body needs.

Whole Foods and Preparation

We will look into what your daily stress load is and how to have a mindset to lower that load.  What are you doing to get your parasympathetic system activated?  

Stress and Self-Care

What do your relationships look like?  Are they feeding you or are they draining you?

Relationships

How are we doing so far?  Have you achieved your goal and/or does it need tweaking?

Goal Revisit 

We will discuss the 3-2-1 sleep method and breathing techniques to help get into deep sleep.

Sleep Habits

Where can we find sugar in our diet?  We will explore what we can learn from food packaging and labels. We can learn how to choose the best most clean food when whole food isn't an option.

Reading Food Labels

What does adding movement look like for your level of fitness?  We will look at what you are already doing and decide what is the next best lifestyle addition that will get you closer to achieving your goals.

Movement

Over the 6 months, you will have achieved many firsts and made many long lasting shifts in your lifestyle.  We will celebrate your wins and goals achieved.

Discussion of Wins

Reset your metabolism through balancing your hormones to feel amazing again and makeover your life!

Hormone and Metabolism Reset

9_J_Iri1Mz

Families come in all sizes and shapes.  The mere fact of being together in a home doesn't innately mean everything runs smoothly.  I can help.  I have the vision to see family from every angle.  I am a mother of 4 busy kids, a teacher of students with unique needs, and a nutrition wellness coach.  With these experiences, I can help you take small steps toward your own unique goals for your home and the people in it.  This 6 month program will address many aspects of daily life with small tweaks to up-level each member's experiences.  Each topic will take two weeks to address.  We can meet virtually with the person most involved in implementing the change for the exploration and bring in the family members for parts of the sessions as appropriate.  This program is individualized to achieve unique goals and desired outcomes.  Let's get started!

In this session we will talk about family history.  I will listen to any and all concerns you have for yourself, your spouse, and the children you are responsible for.  

Exploration

We will continue the conversation and look for small incremental changes you can commit to as nonnegotiables for you and your family.  

Families will look at 12 key categories and rank their own balance in each area from their personal perspective.   

Let's get to work

This session we will explore food and how it gives us the energy we need to complete our daily tasks.  Which foods are you eating and which foods can you add more of to achieve your desired goals?  We will learn about food pairing and food swaps.

Food impacts our mood and energy

What amount of movement do we need to stay healthy and emotionally balanced?  How to get the family off the couch and loving it?

Lets move the body

Working on our mindset will change everything.  What does it mean to have a growth mindset.  What are some non-negotiables for you and your family?

Does mindset matter?

What can we implement into our day that doesn't take much time but packs a punch!

Stress Relief

Up-level your pantry, fitness, attitudes, home cooking and more with small steps to big change!

Transform Your Family Wellness

8NLlzU4-hN

Coaching that is geared to you!  I will take time to get to know the client and what is desired from the session.  I will support you in beginning the process of taking responsibility for your health.  This will look different for each client and each area of interest.  You will always feel heard and come away with some positive easy suggestions to get a start in the direction you are heading.

We will talk over the health history of the client and get an idea of directions to take our future sessions.  You will come away with practical suggestions and tips to start the process of lifestyle change.

Exploration Session

Discovery Call

Wz5Y9xf-KE

As parents we put our all into raising healthy loving kids but that takes a toll on us.  Whether you are looking to achieve weight loss, balance your hormones, conquer anxiety/depression, gain strategies for challenging kids, or set boundries in your home, this 6 month program is set up to support you through any and all.

The program is designed to help you through the ups and downs of making your desired lifestyle changes and find out who you are again.  Change must be slow and steady to be lasting. 
We meet 2 times per month for 45 min each.   We begin by getting to know each other through the exploration of the client's health history and decide on realistic steps to your ideal end point. 

Whatever the goal, we will gently nudge it into your life which in turn will crowd out the less desirable habits.  We will address mindset, self care, relationships, nutrition made easy, energy level and much more.  My clients love the focus on the positive that permeates each session.  I look forward to helping you make small steps forward toward your new tomorrow.

Set SMART- specific, measurable, attainable, relevant, timely goals

What are whole foods and how can you add more into your daily nutrition?  How is your sleep?  What stresses you out?

Foundational Principals of Health

You rate of 12 areas in your own life with a 0-10 score on your level of satisfaction.  We will discuss and seek to find balance.

Circle of Life

How can we create more of what you are looking for?   How can you create a routine for your day that gives you peace?

Family Life

How can we find hacks to create more nutrients into your daily diet?  How can you optimize thinking and learning with food?  Preparing lunches and dinners made easy.

Nutrition Made Easy

What are you doing daily for yourself?  We all need to address this and find ways to reduce daily stress.

Self-care

What is your level of satisfaction in the area of relationship?

A look at energy and how to create more through lifestyle, diet, routines, and sleep.

Certifications

Programs

Blog posts