Posts Tagged ‘exercise’

Is it Ok to be Ok? I Have Noticed a Trend…

By Katie Ozimek

I have noticed a trend lately that people feel like they have to be perfect and get it all done. But is that really the truth and who is putting this pressure on to be perfect? What is perfection and what does it garner?

These are questions I have been asking myself and our patients for the last few years. Is it ok to just be ok? My answer is YES! Our current climate has changed the shape of our world as we knew it and with the extra added pressures surrounding our health and well being we are also living in a pandemic!

On top of the fact that our world has dramatically changed, we still have responsibilities to tend to our families, jobs, life and self. But we are judging ourselves and this added pressure does not aid in our health at all – it just brings us down.

I spoke about a trend I have noticed over the past few months especially among women that feel they need to do it all and there is no time for themselves. The biggest problem I see in this trend is that these women are not feeling well at all.

“If you don’t make time to take care of yourself how are you going to take care of others?”

Think about this for a minute…. If you don’t make time to take care of yourself how are you going to take care of others? If you are not feeling well all the time, dragging, have a headache or stomach ache, joint pain, or can’t sleep, how are you going to take care of your responsibilities successfully? YOU ARE NOT!

Functional Medicine is About the Whole – YOU!

So this brings me back to the question: is it ok to be ok? Of course it is. Is it ok to do the best you can? Is it ok to make mistakes and learn from them? Is it ok to just take a walk? Again the answers to these questions are YES!

The stress that we put on ourselves to be perfect takes a toll on our bodies not only mentally but physically as well. I have noticed with our patients – that after allowing the patient to just be ok, no meds, no dietary changes, just a mental shift to being ok – there have been profound shifts in their physical state.

When you allow yourself to be OK, you are taking off the pressure to be anything more than you can be in that moment. You are allowing yourself to be the best you can be without pressure to be perfect. It is like taking a monkey off your back… I know that doing this is much easier said than done.

Follow some of the tips below to get you started or contact me for health coaching!  

Tips to be OK:

  • I want to exercise every day but I don’t have the energy. Start with a short walk and go one minute further each day if you can. If you can’t that is ok!
  • I want to eat healthier. Start with your first meal of the day, make sure to incorporate a healthy fat, protein and complex carb like fruit or veggies. Or start with the meal that makes most sense to you.
  • I feel so many pressures to be perfect….Put a note up in your bathroom or wherever you will see it daily that says IT IS OK, TO BE OK!

Need a little help or guidance? Call Katie Ozimek or Lisa Marini to schedule health coaching to work on your specific needs. Call: 720-229-4809

 

What is Functional Medicine? Learn more here. 

Omnia Health Treats These Issues With a Functional Medicine Approach:

  • Allergies including food allergies and sensitivities
  • Autoimmune diseases including arthritis, Hashimoto’s disease, celiac, and multiple sclerosis (MS)
  • Biotoxin illnesses (mold illness)
  • Chronic reflux
  • Coronary artery disease
  • Fatigue and feeling “foggy”
  • Gastrointestinal (GI) issues including irritable bowel syndrome (IBS), small intestinal bacteria overgrowth (SIBO), and inflammatory bowel disease (IBD)
  • Headaches and migraines
  • Health and Wellness optimization and disease prevention
  • Heavy-metals toxicity
  • Hormones- PMS, menopause, peri-menopause, and hormone replacement therapy.
  • Hyperuricemia
  • Metabolic diseases including Type 2 diabetes
  • Thyroid diseases
  • Weight management challenges

Katie Ozimek functional medicine team in Denver

Katie Ozimek – Certified Functional Medicine Health Coach

” I found my way into functional medicine after being diagnosed with Celiac disease and not being able to find any answers about why I was feeling so poorly. I turned to Dr. Jacqui and she inspired me to be a better person while helping me figure out my own health situation.  Functional medicine took the blinders off for me and I hope I can do that for others…”

Learn more about Katie here.

Questions? Comments? Send us a Note!

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Simple Steps Lead to BIG Results

Tips to successfully fulfill a “lifestyle prescription” to improve diet, increase exercise, or reduce stress

Katie Ozimek, Certified Functional Medicine Health Coach 

When you go to a traditional doctor to resolve an issue, there’s a good chance you’ll walk away with a prescription for a pill. It’s fairly easy to follow the doctor’s recommendation: Just take the pill once or twice a day. 

When you come to Omnia Health to resolve an issue, there’s a good chance you’ll walk away with a “lifestyle prescription.” Due to the type of issues we investigate in our functional medicine practice, patients are frequently instructed to make significant changes to: 

  • Improve what they eat – Now, follow a highly specific nutrition plan. 
  • Add or increase exercise – Now, commit to a regular exercise routine. 
  • Reduce stress – Now, adopt specific guidelines regarding sleep patterns, relaxation, and meditation. 

How do you successfully fulfill a “lifestyle prescription”? 

The key is simple modifications, step-by-step, to reach your ultimate goal. 

As the Certified Functional Medicine Health Coach at Omnia Health, I’m here to help patients successfully adopt new eating habits, exercise routines, and/or stress-reduction habits. I tell them, “I’m here to be your accountability partner. I’m here to walk alongside you on your health journey.” 

Because of the types of issues we treat in our office, patients frequently get a “lifestyle prescription” from Dr. Jacqui and Nurse Practitioner Gia. To clear up symptoms and fully resolve nagging health issues, patients are instructed to make significant lifestyle changes regarding nutrition, exercise, and stress reduction. 

For example, patients seeking treatment for unrelenting GI issues may be instructed to go gluten-free or dairy-free (or both). This elimination diet may resolve their health challenge AND help them achieve an overall healthier lifestyle. However, when it comes to changing their diet, a lot of people struggle. If you’re instructed to be 100% gluten-free or dairy-free, it can be really hard!

As their health coach, I guide our patients along the entire path to fulfill their “lifestyle prescription” and achieve their overall health goals. I help our patients take a fresh look at their eating habits and, together, we identify modifications. We set step-by-step milestones and celebrate each step they make toward the goal. 

The following tips can help you take simple steps to achieve BIG results.

TIP #1: How to make significant changes to your diet (in a way that actually works). 

Let’s say you’ve been having serious, ongoing GI issues. Since gluten and dairy sensitivity are often the root causes of GI symptoms, you decide to adopt a gluten-free, dairy-free diet. For most people, this cannot be done overnight. So let’s take it step-by-step, starting with breakfast. 

  • Breakfast – Do you have toast every morning? No need to give it up; you can still have toast! Just swap your brand of bread with gluten-free bread. Can you reframe the way you look at your meal? One of my patients absolutely must have cheese in her “everything omelet.” When she’d order an omelet without cheese, it was always a disappointment. I asked her to take a fresh look at her meal. What if she orders a breakfast scramble with eggs, avocados, and green bell peppers? This has all her favorite ingredients, minus the cheese. Now, she enjoys her new breakfast favorite and doesn’t miss the cheese. 
  • Lunch – What does your typical lunch look like? Where can you make a feasible change? For example, let’s say you usually have a turkey and cheese sandwich, which contains dairy and gluten. Here are a few ideas: Switch to gluten-free bread and lose the cheese. Add lettuce, tomato, and spicy mustard to add interest to your sandwich. Or start making (or ordering) creative, colorful, and interesting salads that are healthy and satisfying.
  • Dinner – One of the best “tricks” to switch out dairy and gluten is to add more fruits and vegetables to your dinners. Also, preplanning makes a BIG difference. Make soups and stews on the weekends. And make extra tonight, so you’ll have a meal ready tomorrow night. Don’t hit the “default” button and order a pizza!

TIP #2: Start with just ONE meal, then address the others later. 

To further simplify this process (and help ensure success), start by selecting ONE meal such as breakfast. Determine how to make your breakfast gluten-free and dairy-free. Then get into the groove! Next, take a look at lunch or dinner. A lot of full-time workers have trouble with lunch, since they often eat out. These days, it’s fairly easy to be gluten-free and dairy-free in a lot of restaurants. So instead of ordering “the usual,” take a fresh look at the menu. Here’s an idea: If you’re going to a sandwich shop, get a lettuce wrap instead of a bread-based sandwich. 

Make simple modifications – and wise choices – to reach your ultimate goal. 

For most people, it just isn’t practical to make sweeping lifestyle changes overnight. Ultimately, reaching the 100% mark is the goal, and you can get there. The keys are making simple modifications, taking it step by step, and making wise choices.