Jklwell Health Coaching, LLC

Fiber is an essential nutrient that plays a critical role in maintaining a healthy digestive system, as well as other aspects of overall health.

Here are some reasons why fiber is important:

Digestive health: Fiber helps keep the digestive system running smoothly by promoting regular bowel movements, preventing constipation, and reducing the risk of hemorrhoids and other gastrointestinal disorders.
Cardiovascular health: High-fiber diets have been associated with lower rates of heart disease, stroke, and high blood pressure.
Blood sugar control: Fiber can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Weight management: Foods high in fiber are typically more filling and can help reduce overall calorie intake, which can lead to weight loss.
The amount of fiber a person needs varies depending on their age, s*x, and overall health. In general, adults should aim to consume 25 to 30 grams of fiber per day. Children and teenagers should consume an amount equal to their age plus 5 grams per day.

There are many sources of fiber, including:

Fruits: Apples, bananas, oranges, strawberries, raspberries, and other berries are all good sources of fiber.
Vegetables: Broccoli, carrots, spinach, Brussels sprouts, and other vegetables are all high in fiber.
Whole grains: Brown rice, quinoa, oatmeal, whole wheat bread, and whole grain pasta are all good sources of fiber.
Legumes: Lentils, chickpeas, black beans, kidney beans, and other legumes are all high in fiber.
Nuts and seeds: Almonds, chia seeds, flaxseeds, and other nuts and seeds are all good sources of fiber.
Supplements: Some people may find it difficult to get enough fiber from their diet alone and may need to take fiber supplements.

Stress about your past, present, and future can contribute inflammation. One of the ways to help reduce your stress is to practice gratitude and forgiveness. Here are a few more tools that will help to calm your mind and body, reduce your stress, reduce your inflammation, and reduce your risks of chronic diseases ⬇️ which can you practice today?

Inflammation is a natural response of the immune system to injury or infection. It is characterized by redness, swelling, heat, and pain in the affected area. While acute inflammation is a normal and necessary process that helps the body heal and fight off invading pathogens, chronic inflammation can lead to tissue damage and has been linked to a number of serious health conditions, including heart disease, diabetes, cancer, and autoimmune disorders. Additionally, prolonged inflammation also has an impact on mental health, which may lead to depression and anxiety.

Chronic inflammation can come about from environmental toxins, stress, and the foods you eat.

Your past makes up your present which will help shape your future. Learn from your past, set new goals based on those lessons, create a brighter, healthier future.

Have you ever heard of an Infrared Sauna?
I am starting to see them everywhere, in massage therapy locations, gyms, they even sell individualized ones for the home. I have even seen ones that are bags that you lie in. 🤷🏻‍♀️ I got curious and this is what I learned:

Benefits of Infrared Saunas:

Detoxification: Infrared saunas can help the body release toxins through sweat.

Pain relief: Infrared sauna therapy may help alleviate pain and stiffness associated with conditions such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis.

Cardiovascular health: Regular use of an infrared sauna may help lower blood pressure and improve circulation.

Weight loss: Sauna use can cause an increase in heart rate and metabolism, which can lead to weight loss.

Relaxation: Sauna sessions can help to relax the muscles and the mind, leading to a reduction in stress levels.

Improved skin health: The heat of the sauna can help to increase blood flow to the skin, which can lead to clearer and healthier-looking skin.

Today I tried out near me and did a 30 minute ISO session in an infrared sauna. I really enjoyed the experience and will be going back to test out all their different sessions. Check with your physician if this would be safe for you. If it is, try it out.

🌈Eating the rainbow🌈 - does not mean eating skittles. 😂
It means eating a variety of colorful fruits and vegetables in order to ensure that you're getting a wide range of nutrients. Each color of fruit and vegetable corresponds to different nutrients, so by eating a wide variety of colors, you can help ensure that you're getting a well-rounded diet.

For example:
* red fruits and vegetables, like tomatoes and strawberries, are high in lycopene and other antioxidants 🍅
* orange and yellow fruits and vegetables, like sweet potatoes and oranges, are high in beta-carotene and vitamin C 🥕
* green fruits and vegetables, like broccoli and kale, are high in fiber and vitamin K 🥬
* blue and purple fruits and vegetables, like blueberries and eggplant, are high in anthocyanins and other antioxidants 🫐
* white fruits and vegetables, like garlic and onions, contain compounds with potential health benefits. 🧄

What are your favorite colors? 🌈
Which can you see adding to your meals and snacks? 😋
What color do you refuse to eat and why? 🤢

Co-Working at , drinking this delicious butterfly pea tea, mixed with lemongrass and lavender. Teas provide so many health benefits from the mindfulness and patience it takes to blend and steep it to the antioxidant and anti-inflammatory effects to your body.

Here are some additional benefits of drinking tea:
-antioxidants - helps to rid your body of free radicals that can cause damage to your cells
-anti-inflammatory - reduces chronic inflammation that can otherwise lead to long term diseases such as autoimmune and cardiovascular
- brain boosting - this tea in particular is known to enhance memory and help reduce ADHD, anxiety, stress and depression
- improves reproductive health
- stabilizes blood sugar
- aids in digestion

See the comments for this tea’s magical transformation when combined with lemons. What is your favorite tea?

Skipping meals can have an effect on your resting metabolic rate (RMR). When you skip a meal, your body goes into a "starvation mode" in which it starts to conserve energy. This can result in a decrease in RMR, as your body burns fewer calories to maintain basic functions.

Skipping breakfast in particular can result in a decrease in RMR for the rest of the day. Eating a nutritious breakfast can help to boost RMR and provide energy for the day ahead.

Additionally, frequent skipping of meals or too low calorie diet, can lead to muscle loss, which in turn will decrease your RMR. As muscle tissue is more metabolically active than fat tissue, having more muscle can lead to a higher RMR.
In contrast, eating regular, balanced meals that include a mix of protein, carbohydrates, and healthy fats can help to maintain a stable RMR and provide the energy your body needs to function properly. It is important to have regular, balanced meals rather than skipping them in order to maintain RMR and overall health.

It's important to note that skipping meals or restrictive diets can also have negative effect on mood, energy levels, and overall health. It's important to consult with a healthcare professional or a registered dietitian to develop an appropriate eating plan that meet your nutritional needs. #

A great reminder from a client today - “Stop Seeing Barriers, Start Seeing Opportunities”.
What barriers can you turn in to opportunities to better your health in 2023?

Self Care is not Selfish! Take time for yourself this holiday season and throughout the new year to recharge.

Super excited to announce that I am now certified as an Autoimmune Holistic Nutrition Specialist. I love continuing to grow my knowledge in the health and wellness space and be able to expand my services.

Lisbeth took the FIT 176 food sensitivity test to see if she had any food sensitivities and here is what she had to say: “While I’m healthy and fit, and eat very well, I wanted to see if there were some adjustments I could make to my diet as I moved further into my 50s and am trying to maintain (or even gain) muscle mass. After talking with Jodie about the benefits of doing a FIT test, I signed up and am so glad I did! Some very healthy foods showed up on my results as inflammatory for me (hello blueberries, oranges, quinoa). I cut them out of my diet, and noticed pretty quickly that my digestion improved, my skin looked brighter, and my sleep evened out (so I look more rested overall). Significantly, my body fat percentage dropped from 22% to 19% and I added a couple pounds of muscle while my weight stayed the same (I don’t want to lose weight), exactly the sort of goal I have been working on. The FIT results gave me unexpected insight into some nutritious foods that just weren’t right for me, and that was invaluable! Thanks Jodie, for introducing me to the FIT test and providing expert guidance through the process.

Lisbeth”

Food Sensitivity Testing – JKLWELL Health Coaching

Lisbeth took the FIT 176 food sensitivity test in January. Following her results, she made adjustments to what she was eating. Here is what she had to say:

“While I’m healthy and fit, and eat very well, I wanted to see if there were some adjustments I could make to my diet as I moved further into my 50s and am trying to maintain (or even gain) muscle mass. After talking with Jodie about the benefits of doing a FIT test, I signed up and am so glad I did! Some very healthy foods showed up on my results as inflammatory for me (hello blueberries, oranges, quinoa). I cut them out of my diet, and noticed pretty quickly that my digestion improved, my skin looked brighter, and my sleep evened out (so I look more rested overall). Significantly, my body fat percentage dropped from 22% to 19% and I added a couple pounds of muscle while my weight stayed the same (I don’t want to lose weight), exactly the sort of goal I have been working on. The FIT results gave me unexpected insight into some nutritious foods that just weren’t right for me, and that was invaluable! Thanks Jodie, for introducing me to the FIT test and providing expert guidance through the process.

Lisbeth”

If you want to learn more about how your body is reacting to the foods you eat, please visit https://jklwellhealthcoaching.com/food-sensitivity-testing/ to learn more. Message me any time with questions or when you are ready to test yourself.

Food Sensitivity Testing – JKLWELL Health Coaching Food Sensitivities often are at the root cause of so many ailments such as IBS symptoms like gas, bloating, diarrhea, constipation; autoimmune diseases like Hashimotos, fibromyalgia, rheumatoid arthritis; skin issues such as eczema, rosacea, acne, and impact mental health and well being. One way to....

Take Back Your Health! Always feeding everyone first, not taking time for yourself? I hear that all the time, I do it myself. Time to make the healthy meals you crave, and add sides to complete their meals.

Couldn’t have said it better myself so I am sharing post. I work with clients all over the country and am surprised to see how much the ads really do fool them. Read your labels, look for the ingredients, look at the nutrition label, don’t be duped by the attention grabbing words in the package!

Borrowed from Jenn Smrz, signs your body is giving you to let you know what nutrients you need:

Wishing you all a very Happy & Healthy Holiday Season!

Eating healthy fats is a very important part of your diet. Your cells need fat! Here is Dr. Hyman’s list of fat dos and donts.

Wishing everyone a Happy Thanksgiving. Thank you all for being a part of my journey.

I love Dr. Hyman’s approach to eating. He is spot on about what we should eat on a daily basis. Pegan means a cross of Paleo and Vegan but I hate labels, I prefer just the notion of eating real food. Check out his food pyramid!

What an awesome deal! Learning your genetic blueprint for foods and exercises that are best for your body with the bonus of a free energy or slim+? Too good to pass up. Check out www.jklwell.idlife.com for this and more to come!

Shared from my Cancer Coaching group but someone who just labeled it Cancer Coach.
I think this is great info for the Rainbow Challenge as today we started with adding greens.
It’s not too late to join, the link is in the post below.

Come join JKLWELL’s Food For Thought Rainbow Challenge. Beginning this Saturday, we will be adding one new color of the rainbow to our plate from fruits and veggies so that by the end of the challenge, we will be eating the full rainbow each day and really getting the nutrients we need! Are you IN?

JKLWELL presents Food For Thought Challenges. The first challenge begins this Saturday! Join us for the Rainbow Challenge. 🍎🍑🥦🌽🍇See comments for more info.

Food For Thought! New Challenge for November! Curious?! Comment here ⬇️ justkleanlivingwell

Want to lose 20lbs quickly? Want that magical pill? Then you don’t want to work with me. I want to work with women who want to learn the tools to make small changes that will lead to lifelong rewards. Learn to listen to your body, make healthy changes for your mind, body, and soul, step by step, for real changes that will stay with you!

Join our Cloud HD Video Meeting

https://us05web.zoom.us/j/3119601126?pwd=NTc4K0JERkYyT05PbVVmQnQzUmN4UT09

Link to join us live on Zoom to Hear our Stories about Breast Cancer and how we survived and are now thriving! Learn some signs and symptoms to watch out for and what tsteps you can take to stay healthy and thrive.

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COOK TO BEAT CANCER‼️FRIENDS

I would like to keep this subject going ...to emphasize how important it is to minimize sweets....
❗️I do have solutions to taming the chew on sweets❗️and Hi Carbs
NEW RECIPES COMING ‼️New Web- Site launching soon🔆🔆

Join Jenn and I live for Survivors Sharing their Stories. Come hear how 2 women learned of their diagnosies, hear what signs may not be typical, and learn how to advocate for your health!

Instant Gratification. In today’s world, we get everything at the snap of our fingers. Well, most times. Today I took an exam that is a huge step forward in my career and though it was taken on a computer in multiple choice format, I won’t get the results for another 6 weeks!!!
I have come to rely on instant results, instant gratification, so this will be hard. The same can be said about weight loss. Many today are looking for that quick fix, the golden nugget, the magical pill, that will help them lose those unwanted pounds quickly, INSTANTLY.
But is that is what is best? 🧐How sustainable is a quick weight loss? In most cases, it isn’t sustainable at all.Slow and steady should win out here. Slower weight loss as a result of behavioral changes will result in longer lasting results. So while I wait for my test results 😬I will focus on what long term changes I can be making for myself. This test has already taught me so much!