My Flirtation with Keto: What I Learned and Why I'm not Afraid of Fat Anymore!

I remember when I hit 100 pounds. I don't remember the age, but I remember I was being weighed at a doctor's appointment. I was starting to be self-conscious about my body because the girls at school were starting to get a little snarky about looks and weight. It must have been around 4th, 5th or 6th grade. This was in the 1970s! I can't even imagine what it's like for girls in this day and age of body shaming! 

Anyway, I remember feeling mortified about being 100 pounds and I'm thinking I might have started the dieting yoyo from that point on. That would be about 40 years of dieting on and off. Sheesh. I've never been extremely overweight, but I know at which point my body and mind feel good and I've rarely been at that target. Of course most of my "diets" have revolved around low fat which is what we've all been taught for the past 50 or so years since American's weight (and health problems) has creeped up and up into the danger zone. It wasn't until about five years ago that I started thinking of my overall chronic health conditions and started working with Chris Kresser to solve my health issues. He described the process as "peeling an onion": years of upon years of bad choices + a parasite added in had gotten me to the point of needing to solve my unhealthy body once and for all.

Although I was turned off a little bit about the "paleo" term at the time, I liked that he was more about finding out what would make my own body feel better and getting down to my own health issues to resole them, but yes, it did require a paleo "reset" which is basically an elimination diet. We worked together and the chronic conditions that I blamed on "my bad luck body" slowly (and not so slowly) lifted. Here's a list:

• Indigestion (for twenty years)
• SI joint pain (back pain) (for eight years)
• Sinus headaches bordering on migraines (for twenty years)
• Restless legs
• Excess weight
• Joint pain
• Fatigue (for twenty years)
• Low sex drive

Quite a laundry list, huh? But, I worked through most of this with Chris. Got rid of the parasite and pretty much all of the other conditions until I had enough clarity and energy to want to start sharing this natural healing with others which is why (and how) I got the energy up to start The Healing Farm.

Fast forward to 2017 (my 50th year) and I'm now completely in tune to the food and drink choices I make and how they effect my body. I try to keep to the following:

• Mostly gluten free
• Mostly dairy free
• Mostly sugar free
• Low caffeine
• Low alcohol
• Mostly whole foods eating, mostly organic and mostly grass-fed

It's not been easy to get to this point, but every time I go overboard and "off the wagon" as they say, my chronic conditions creep back. The back and joint pain kick in, I wake up with the sinus headaches, I get a pimple (or two) and sometimes I even get sick (a cold!). Frustrating, but in reality I know when I screw up and I know when I screw up badly, so slowly as I learn to hate having these conditions come back, I've learned to be MOSTLY sticking to what works for me.

The piece of the puzzle I have not yet figured out is the fluctuating weight issues. I came close to hitting that optimal weight when I worked with Chris, but it has slowly been creeping back and I've gone up and down since. After the last THF retreat, a few of the retreat participants and I got together and one of them told me about Keto and the "Keto Clarity" book by Jimmy Moore. She had lost 30 pounds and felt great. But what really caught my interest was that she said she felt "sharp". Since peri menopause kicked in I have not felt "sharp". In fact, I'm not sure I've felt "sharp" since maybe my early twenties. There was a period of time when I first started taking my business classes and started thinking about The Healing Farm that I felt energized and on fire, but I'm not sure if I ever felt "sharp". She explained that one of the concepts behind keto is that the brain feeds on fat. The more "good" fats you give it, the sharper it will become.

This intrigued me even more than the potential weight loss. Since I have Alzheimer's in my family, I'm more than interested in ANYTHING having to do with keeping my brain healthy. I thought of my father who was diagnosed almost two years ago and thought about his low fat diet since the mid 1980s after he had his heart surgery. His diet at home was low fat, but also a lot of carbs and sugar. When he went out, it was all bets off and high fat, sugar AND carbs AND saturated fats. I was a little scared because I've been the same way for years. I decided I wanted to test out keto for myself and weight loss WAS a big incentive.

Doing a "keto" eating plan is hard. Keto is basically VERY low carb (almost no carb), VERY high fat and pretty low protein. I think I may have had an easier time if I could have eaten more protein, but I felt like I was constantly eating too much protein which resulted in not being in a ketogenic state enough to warrant eating all that fat. As a result, I didn't lose as much weight as I had hoped. BUT, there were three benefits that came out of trying the keto thing:

1 - For the first time in my "dieting" life, I didn't dream about buffet tables of food. I'm not kidding. Every time I would go on a low fat/ low calorie diet, I would dream about buffets of food. It's a little embarrassing admitting that, but this time I was losing weight and not feeling deprived. That was an eye opener that my body did indeed like fat. Once I got through the first week of not knowing what I could eat and feeling miserable and headachey, I loaded up on the fat and felt better and didn't dream of buffets. To be fair to Jimmy, he does give some good ideas on what to eat, but I just didn't feel comfortable eating butter with cheese rolled around it. Plus I'm sensitive to dairy, so I was avoiding that anyway! Bottom line was that I had a hard time figuring out what to eat. Plus I also didn't feel comfortable eating so few fruits and healthy carbs, but if I had stuck with it longer, all that probably would have been figured out.

2 - I had more energy and mental clarity than I've had in a LONG time (when I was in a ketogenic state). There were a handful of golden days and hours when I did reach a ketogenic state and I was on fire. I felt like I could accomplish anything. It was great. This was AFTER I started using MCT oil in my coffee though. After three weeks of not really hitting the ketognic state, I read online that MCT oil is key. It really does work and I only use one TBS. in my coffee in the morning (eased into it starting with a tsp, working my way up). What is MCT oil? Says Dr. Axe (read more here): 

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs — roughly 62–65 percent of the fatty acids in coconut oil are MCTs — but recently more concentrated “MCT oils” have also been growing in popularity."

3 - I DID lose some weight. In fact, I've lost about 12 pounds in three months and the three months have included two vacations in which I was most definitely NOT in a ketogenic state.  

BUT, once I starting seeing the summer fruit at the farmer's market, I decided there was no way I was going to be able to keep up with a total keto plan. The peaches and cherries just looked too good! I also was getting headaches here and there still, my restless legs were kicking in every time I was not producing enough ketones and when I DID go off the plan, I kind of went bananas. That was a good indicator that this was not going to be sustainable for me.

I just finished up with Magdalena's "Cooking for Balance" program and am inspired again to add back in a small portion of healthy fruits and carbs into my diet. I've learned from the keto plan that I'm no longer afraid of fat. In fact, I lost some weight, felt satisfied AND felt great when I WAS eating a lot of fat so feel confident that I can rein in my tendencies to go overboard when eating if I continue to eat enough fat and not deprive myself of anything. I've also learned to rein in the carb intake too. Although I may add in a sweet potato here and there, it will probably only be a half or a very small one. I may even start adding in small portions of quinoa or rice to my stir fry meals. I'm not drinking nearly as much wine (although I did go overboard on vacation) and I'm definitely much more satisfied with eating nuts and seeds and not craving anything sweet or full of trans fats. I'm also not dreaming of buffet lines, so all-in-all, I think the keto trial was worth it in the end.

Now let's see if I can reach that weight sweet spot, but more importantly, I'm going to incorporate some of the "Cooking for Balance" tips by nutritionist Magdalena Wszelaki to tackle some final stubborn issues having to do with hormone balance and possibly SIBO. Maybe then I will reach my optimal health state once and for all. It's a work-in-progress that is taking several years, but as Chris said it's like peeling an onion. I hope that soon, I'll get to that core!

Come to the fall 3rd Act Retreat to immerse yourself in going through big change and at the same time kick off an elimination diet with a great whole food/paleo type meal plan and a nutrition lecture. The nutrition and eating plan will ALWAYS be a big part of EVERY Healing Farm retreat!

The Healing Farm - Cultivating Practical Wellness.

"Let Your Heart Speak to Other's Hearts" | THF Women's Health Retreat

Thank You to All Involved in The Healing Farm's Women's Health Retreat!

"Let your heart speak to other's hearts." Found on a yogi tea bag, yes. But it's one I saved for a couple of years and had posted on my magnet board in my office. After the women's health retreat I truly found out what that meant to me in my quest to find myself and my new career journey. Obviously it spoke to me in my time of great change and I felt moved to to keep it. As I watched several women working diligently on their "manifestation" boards at the retreat and then thrilled at the results, I realized I wanted to do one too. I didn't get a chance to complete it (I barely started going through magazines when I had to run off to set something up for the next scheduled activity - or three!) so when I took my "staycation" the week after the retreat ended, I had a chance to work on this worthwhile exercise. The yogi tea bag quote finally found its place. So did the fortune cookie fortune that's been taped to my refrigerator door for a couple of years ("Your talents will be recognized and suitably rewarded.").

What the incredible group of women at the retreat showed me is that I truly do want "my heart to speak to other's hearts". On day one of the retreat when I was introducing myself and the team, I mentioned that I am not a specialist. I'm a generalist. That some of the women at the retreat would surely know more than me about health and nutrition, but what's becoming increasingly clear is that I like bringing people together. I want to bring educators and practitioners together in a beautiful setting to teach natural health solutions participants can build into their everyday lives. I want to share the joy and healing journey in my heart with anyone who will join me and I realized that I could actually do that in this new career journey. I learned as much from the women at this retreat as they learned from the talented educators and practitioners I brought together in the beautiful place that is Mayacamas Ranch. So at long last, I want to share my absolute gratitude to the participants, the team and Mayacamas Ranch!

The Participants

Thirty beautiful women and five team members. I was blown away by the enthusiasm, sharing, encouragement, breakthroughs and loveliness of the group of women who came together for this retreat. We welcomed women of all ages even though the retreat was focussing on menopause and indeed we had a wide range of ages. My guess? Maybe from early 30s to early 70s. What a wealth of knowledge coming from these wise and wonderful women. Old friendships were deepened, new friendships were forged. We ate, we hiked, we laughed and we cried. We had mothers of young children who weren't even close to menopause but who wanted to sincerely learn how they could best prepare their bodies for big changes (or who just needed to rest with clean food, exercise, fresh air and a digital detox). We had mothers of young children who were getting close to menopause, we had women who had never had children, we had grandmothers. We had cross-generational inspiration, we learned together and we had fun! We were all already talking about the next retreat so I need to get one on the calendar!

If you want to read a participant's take on the retreat, I was overwhelmed with gratitude and emotion when I read Sarah Kay Hoffman's blog post. She wrote it the day after the retreat (even with THREE kids to tend to at home!). You can read it here:

Dr. Amy Nett, M.D., Functional Medicine Practitioner and One of the Smartest People I've Ever Met

Geez this woman knows her stuff. Of course I shouldn't have been surprised that one of Chris Kresser's staff clinicians at The California Center for Functional Medicine would be so knowledgeable. At last year's retreat we had the brilliant and passionate Chris Kresser himself as our keynote speaker and were all blown away by how knowledgeable his staff nutritionist Kelsey Kinney of "Healthy Gut, Healthy Life" was. How fortunate were we this time around to listen to two well-planned and informative lectures by Dr. Nett about what you can do to best prepare your body for menopause through nutrition and also about hormone balance. I wasn't surprised that Dr. Nett added several new patients to her calendar during and after the retreat! THANK YOU Dr. Nett!

Emily Boorstein: Life Coach and Creator of the "Inner Fitness" Program

Life Coach Emily Boorstein of the Inner Fitness Program

This was Emily's second time speaking at a THF retreat and there's a good reason for it. I recognized through my own journey through midlife that it wasn't just my body going through major changes. I felt like in addition to Dr. Nett's contributions about the physical aspect, we needed to also cover the emotional experience of midlife. Emily graciously covered life-lessons learned through motherhood for all the mothers in the audience, but all of those lessons learned early on through her own personal growth translated well into how to gracefully and solidly tackle the emotional roller coaster that is midlife and menopause. Every time I hear Coach Emily speak, I pick up little nuggets of information that later on end up applying to (pick one or all): a wake up in the middle of the night panic attack (something I never experienced before menopause), a stewing in the shower about something my husband said that made me mad, a sitting in traffic and wanting to flip someone off or even an emotional transition to a new president. My favorite tip from Emily that I use all the time in my life is how to not panic. If I feel some kind of emotional turmoil coming on and want to react, I can now reach into my "Coach Emily toolbox", step back and consider whether this is something that is going to end the world or if it's something I can truly tackle without false emotion. I will forever be grateful to Coach Emily for her support, enthusiasm and contributions. She helped me through my true midlife crisis when I realized I was never going to be a mother and she will always be in my heart for opening hers.

Amanda Crutcher: Yoga Instructor/Yoga Therapy/Meditator Extraordinaire

Amanda Crutcher knows anatomy and ohhhh how to work with those yoga therapy balls! She cares so deeply about her participant's safety and bodies. Probably because of her Iyengar yoga background, Amanda really focusses on the physical aspect of yoga making sure her participants understand the postures and the anatomy behind them. It's really good training - especially for beginners and to prevent injury. She also brought out yoga therapy balls at her last class. From a practicality standpoint, using the balls at home (safely) is great. It's like being able to give yourself a massage and is great for deeply loosening those knots. I learned this technique at Rancho La Puerta with tennis balls, but the various sized yoga therapy balls were even better. Amanda also graciously opened up her one hour twice daily meditation practice to all the attendees. This is where her deep spirituality came out. Her calm presence and grace surely comes from her deep meditation practice. Something I hope to explore with her in the future.

Diane Gibbs: Massage Therapy and Feldenkrais

This was Diane's second THF retreat as well. Her talented hands were in great demand. Who wouldn't want a glorious massage by well-trained hands while on a retreat? Diane ended up completely booking up, so I was thrilled to bring on my dear friend (and someone who has done massage on me countless times) Angela Bausch. Thanks so much to Angela for bringing her experienced hands to our retreat!

Diane also brought her love for and practice of Feldenkrais to this retreat. As at the last retreat, a lot of the participants had never heard of Feldenkrais, but most experienced beneficial effects through this gentle movement practice. 

Mayacamas Ranch!

Once again I can't thank the staff at Mayacamas Ranch enough. Miguel once again knocked the paleo ball out of the park with his cooking, the rest of the staff was warm and welcoming and the property - even in the wintertime - was as peaceful and beautiful as ever. Seeing the milky way in the clear winter night sky, the fog in the valley on our early morning hike, the steam coming off of the pond, hearing those funny frogs loud and clear every night when going to bed - and that cozy bed! You can't go wrong with Mayacamas Ranch as your home base for a retreat!

And Then There was Karma.....

Karma Moffit and his Tibetan Bowls

How do you top off what you know may be an enlightening weekend for your participants? I always say I don't want The Healing Farm to be too hippie dippy or new age and then I bring in a man named Karma. But, I've been going deeper into my own meditation practice as I move through this midlife of mine and all its changes and have been inspired by the crystal bowls meditations I've experienced at Rancho La Puerta. Since I was introducing various forms of meditation into this women's retreat I thought it might be nice to top off the last night with a crystal bowls meditation. My intention was to have Danielle Hall of Sound Embrace perform, but she ended up being unavailable. Through other contacts I found this man named "Karma" who plays tibetan bowls. He performs all over the world and had even performed at Grace Cathedral in San Francisco for a labyrinth meditation a few nights before the retreat. Now this is a man who has lived life and he didn't hesitate to tell us all about it. I love great characters who embrace life and whatever comes their way and although I might have been able to do without the high pitched conch shell blowing, it was great to be in a room surrounded by women I brought together, surrounded by deep vibrating sounds delivered by someone who has so obviously embraced life fully and taken the less-traveled path. Karma's heart truly speaks to other's hearts. I was so grateful he joined us to top off the retreat.

So what did I get out of The Healing Farm's Women's retreat? Hope and especially ENCOURAGEMENT for the future of The Healing Farm AND This Manifestation Board Illustrating my Hope for My Future and the Future of The Healing Farm.

I think it's no coincidence that this board came out of me on inauguration day, 2017. My hope is for a bright, inclusive and healthy future for all.

As many times as I've muttered "Namaste" at the end of a yoga class, I've never known what it meant and never bothered to take the time to look it up. Coach Emily taught us that one of the translations is "The light in me sees the light in you."  I feel like we all experienced this at the women's retreat. I certainly experienced sharing my heart and felt like my guests shared theirs with me. I think I'm ready now to take the next steps with The Healing Farm. It's still scary and I still have doubts but when a dear friend sends you a link to Sia's "The Greatest" when you express fear of the next step you listen to her heart speak to your heart and so it goes and so it goes. Let your own midlife be a midlife renaissance no matter how scary it might be. Moving beyond your fears and your comfort zone will help you breakthrough to be your "greatest". 

See you all at the next retreat! 

All of my love and heart - Julie

The Healing Farm - Cultivating Practical Wellness!

Paleo Reset and Yoga Retreat Update - NEW OPTION TO BOOK A 3-4 NIGHT STAY! Book 3 nights and your 4th is free!→

Although we still believe a full week's start to your reset is preferable, many people let us know that they can't get away for a whole week! There are still limited spots available for the full week option, but please know that we've added a Sunday - Wed/Thursday option (Book 3 nights and get your 4th night free!). 

Check out the details page for the Mayacamas Ranch Paleo Reset and Yoga Retreat to learn more about this unique retreat opportunity set in the gorgeous Mayacamas Mountains outside of the sweet wine country town of Calistoga, California. We will hear from keynote speaker and Functional Medicine Practitioner, Chris Kresser to kick off the week. Chris personally helped me solve a slew of chronic conditions that plagued my life for over twenty years!  

Following Chris' Sunday evening keynote, Q&A and book signing, we will continue with a full (or partial) week of his Paleo Reset diet outlined in his NYT bestselling book "The Paleo Cure". One of Chris' staff nutritionists, Kelsey Marksteiner will consult on our meal plan for the week, give two nutrition lectures and be on hand for private consultations by appointment. 

Newly added to our line-up is Diane Sanfilippo of Balanced Bites and New York Times best-selling cookbook author of "Practical Paleo". Add in two levels of daily yoga, morning mini-hikes, three meals a day, relaxing afternoons by the pool (and in the hot tub) and add-on options like field trips to local state parks for extended hikes or an organic garden tour, massage and acupuncture appointments and we're shaping up for a very healthy and relaxing experience at a really great price! 

Hope to see you there!

Last Chance to Win a Free Week at the Paleo Reset Retreat!

Tomorrow (December 1st) is the last chance to win a free week at the Maycamas Ranch Paleo Reset retreat taking place April 17th through April 24th in Calistoga California featuring a keynote address and Q&A with functional medicine practitioner Chris Kresser, a full week of eating meals carefully prepared to follow the first week of your paleo reset and lectures and access to one of Chris Kresser's recommended nutritionists! With daily hikes and yoga and field trip add-ons this week will be a spa-like vacation and with prices averaging $1,800.00 for double occupancy an absolute affordable deal! Hold your spot by putting down your deposit by midnight December 1st and be included in a drawing for a free week!

THF | Top Ten Tips For Help Alleviating Chronic Back Pain

I'm inspired to write this post as a succinct way to respond to people who ask me all the time how I got rid of almost %100 of my chronic back pain. I was in pain for almost seven years and I would say I felt pain at various levels 80-100% of the time. It was exhausting, frustrating, depressing and expensive. I spent a lot of time and money seeing various practitioners, doing research, getting an MRI, getting a cortisone shot (something that didn't work for me and I considered a bandaid anyway). I stopped short of back surgery because I was self-employed and my insurance was not very good and a lot of what I read about back surgery for chronic pain was not very inspiring. It's very invasive surgery and often doesn't work. I do know back surgery has worked for others and certainly what worked for me may not work for you, but I want to help get information out there that might help without too much trouble and expense!

I also had a whole slew of other chronic conditions in addition to the back pain: indigestion, fatigue, sinus headaches that were near migraine, restless leg syndrome (RLS), low libido and fluctuating weight (most of these other conditions I suffered with for over twenty years). When I was deciding about the back surgery, I figured I should give a natural approach one more shot. It didn't even occur to me that what I would do would also alleviate most of my other chronic conditions, but here I am to tell the tale!

#1 - Read Chris Kresser's Book: "The Paleo Cure" (no I'm not 100% paleo) 

I was fortunate enough to be introduced to Chris Kresser by a friend of mine and he took me on as a patient. I'd heard of a Naturopathic alternative to Western medicine and figured I would give it a shot. Functional Medicine is now the terminology used to describe Chris' approach and I respect that it's not a bandaid. The approach tries to get at the root of the problem (often a whole slew of problems) and then to work at curing these problems in natural ways. There seems to be some controversy about the validity of Functional Medicine on Wikipedia, but it worked for me, so that's what counts in my book. I won't get into all of what we did to work through my conditions but the short list is:

• Getting rid of a parasite in my gut
• Rebuilding my gut flora
• Replenishing vitamins d and b12 (I personally attribute the lack of b12 in my system for the RLS - a month into the protocol I completely stopped getting restless legs - and if you've ever had it you know how miserable it can be. I've only felt it a handful of times in the three years since my treatment and I just pump up my b12 and voila! It's gone!)
• A Paleo Reset************

******** The Paleo Reset. I think this was the key to reducing my back pain to almost zero. If you have a whole slew of conditions like I did, you may want to visit a Functional Medicine practitioner like Chris, but if you can't afford it, or you're just trying to test out getting rid of your chronic pain before considering something more serious and invasive, read Chris' book. Really it's about doing an elimination diet to reduce chronic inflammation in your body. Inflammation is often the root of many conditions. The idea, is that if you eliminate common inflammation causing foods or foods to which your body is sensitive, you will likely reduce the inflammation in your body that might be causing your chronic conditions. After your month-long journey (not easy!) you start adding back into your diet certain foods and listen to your body about what then produces the pain again. In my case it's a sensitivity to gluten and dairy. I also keep mostly clear of nightshades (like tomatoes and eggplant), eggs, peppers, etc.

So no, I'm not 100% paleo (I could never give up corn and gluten free bread!), but I am almost 100% organic and grass-fed and mostly steer clear of what I now know causes inflammation. And Seriously, I have a direct reaction almost every Christmas and every time I go to the midwest for my annual family vacation in Wisconsin and go overboard on gluten, dairy, alcohol, etc. - it starts with crackly ears, then I get the sinus headaches, then a full-on cold, indigestion and last Christmas, I went so overboard, I actually "threw out" my back. I was laying almost flat for a week and that didn't even happen the first time I hurt my back! Thankfully, I quickly recovered and I am still almost 100% pain free.

#2 - Superfeet!

If you can't afford to go to a podiatrist or chiropractor, try Superfeet! I now have custom orthotics, but it was the suggestion of a friend who had similar foot issues to mine that suggested I try Superfeet - easy to pick up at REI or online and inexpensive compared to custom orthotics. If you want to see if better foot support helps your back, this is a good way to start. Put them in your workout shoes first and if it helps, go on to put them in your work shoes, slippers, etc. If it really does help, you may want to get checked out for custom orthotics for the long-term just to make sure you've got the best fit. Not cheap, but it was worth it for me.

#3 - The Gokhale Method - Eight Steps to a Pain-Free Back

This book really helped me when I was in acute pain. For the most part, I sleep and sit differently after reading this. Every once in a while I find myself rolling over onto my stomach when sleeping and have to correct myself (I was always a stomach sleeper). If I don't correct myself I'll really pay for it. Same with getting lazy on the couch. It's WAY better if I sit according to the direction of this book (and no, it doesn't mean you can't lounge when watching TV - there's just a better way to do it!). Bending over and picking things up correctly is also helpful and I'm forever correcting myself with my posture when sitting and standing, but for the most part my posture is auto-corrected by habit. The Gokhale Method does have extensive paid workshops, but they also offer free workshops all over the place if you just want a taste of it.

#4 - Strengthen Your Core!!!

I know you've heard this a million times, but REALLY - STRENGTHEN YOUR CORE. It's one of the best things you can do for yourself. This should almost be number one, but every one of these tips will lay your foundation for a pain-free back, so there really is no order of importance. If you are in acute pain, check with a physical therapist for some very basic core strengthening exercises so you don't injure yourself. but here are some (at home) core strengthening tips:

• Beginner Power Vinyasa Yoga - I have been doing yoga on and off for 25 years so picking up a beginner yoga video seemed odd for me, but I was considering going to a Core Power yoga studio regularly and since it's REALLY hard, I figured I would try it at home first for a while so I wouldn't embarrass myself again at the studio (I almost passed out). What I found was that although the video is really basic, it's really a very good overall yoga workout with a focus on the core. After doing this video many times and memorizing the sequences, I ended up shortening the routine to fit with my schedule since I didn't need the extra coaching on getting the positions right. I never did go back to the studio and don't go regularly to another yoga studio either because it's expensive and time consuming and I do fine on my own, but once in a while it's a real treat to go to a yoga class - it's just not Core Power when I do. Too hard! Ha! So I just looked and it looks like you can't get this video anymore! I think we should all write to Lisa Richards and ask her to re-make it for a download!!! 
• Once you feel strong enough, you can add in more intense core workout videos and alternate them in with your yoga practice. I continue to workout at home because I (and THF) am all about building practical and affordable wellness solutions into my everyday life. I find Jay a little annoying, but the J-Core videos are really good core workouts. Jillian Michaels also has some good ones. Just be careful and don't overdo. Do your core power yoga on alternate days so you don't hurt yourself!
• Now that I'm almost 100% pain free (and running two businesses) and have a super strong core, I now stick with the New York Times Seven Minute Workout followed by a short stretch routine that I've developed based on all of the work I've done and been exposed to over the years. Stay tuned for a video of this workout which I hope to produce within the next month or so! This routine along with the seven-minute workout fits in with my crazy life, maintains my core strength and is short enough that I don't dread doing it four to five times a week. It's really good for maintenance - but not for weight loss!

#5 - Lose weight

Ugh. This is something I continue to struggle with, BUT in my quest for a pain-free back, I lost 25 pounds through diet and exercise. I have since gained about 15 back, but because I was successful in doing all of the other steps to alleviate my back pain, I have not gone back to the chronic pain despite the weight gain. I'm willing to bet if I were really good about being 100% gluten free and could shed that 15 pounds again I would likely be 100% pain-free all the time. Some habits are just REALLY hard to change permanently. Really, there just is no magic formula for losing weight. It's reducing calories and increasing exercise. Bottom line. Here's what helped me:

• Controlled portions through boxed diet meals - there are a lot more organic and healthy options these days. This is an easy and inexpensive way to start to learn to control portions. 
• When you plateau you might step it up to Weight Watchers for a while.
• The Jillian Michael's 20 minute workout is really hard, but it really helped me shed the pounds. Plus she's really cool and it's only 20 minutes! Remember, the Seven Minute Workout is good for maintenance but to lose weight you're going to need to step it up for a while.

#6 - A standing desk

I don't stand all the time, but I would say I stand the majority of time at this point. I already had an old Ikea Fredrik desk (sadly it doesn't look like they make them anymore) that Brennan adjusted for me to make a standing desk, but there seem to be lots of options online. I also wear supportive shoes (think orthotics, danskos, superfeet insoles, etc) and I bought a thick standing pad like the ones they use for grocery store checkout clerks. Someday I may convert to a treadmill desk, but I'm not quite there yet. I still do a lot of retouching for my photography business and there's too much finessing to be walking at the same time. Plus it would be a bit more complicated to switch out for the chair when I want to sit. The chair I got is a drafting chair with supportive back. The office supply stores have not wised up yet on the standing desks so they don't really offer any of this stuff so online if your best bet.

#7 - Walk and ride your bike as much as you can for errands!

Seriously, unless you are in acute pain, build as much movement as you can into your everyday routine. I know you've heard this one before too, but it really helps to keep moving.

#8 - Pay attention to your vitamin and mineral intake

Build up your immunity and find out what will help reduce inflammation. Omega-3 high quality fish oil supplement is important if you don't get enough omega-3 through your regular diet. I try but don't succeed so through a recommendation by Chris Kresser I use a supplement. I've used the Green Pasture formula for a few years, but noticed when writing this that there has been some recent controversy. Please read Chris' recent article on what he now recommends.

#9 - Stay Hydrated

Seriously. Drink a lot of water. I have a friend who says when she gets a "crick" in her shoulder, she drinks a ton of water and it goes away. I don't have such direct and immediate results as she does. but I do notice a difference in a lot of things when I'm dehydrated. 

#10 - Change Careers

So, not only did I have all this inflammation in my body and even though I thought I was healthy - obviously I was not before I did all this, I also am in a career that is VERY hard on the body - both mentally and physically. This is why I'm so passionate about starting The Healing Farm and yelling from the mountaintops about not needing to live with chronic pain! I've been a photographer on and off for twenty years and a wedding photographer for almost fifteen years. It's a killer on the body and although everything I've done to strengthen my core and all the other things have helped, my body is still trashed the day after I shoot a wedding. It's time to change careers and do something that's better for my body and mind. It's what I will be passionately working on in the present and near future. I hope through The Healing Farm and The Healing Farm | Retreats that I will be able to share practical wellness solutions for so many people who need to know these simple solutions! Good luck to you and let me know if you have any questions and come to our Paleo Reset Retreat , listen to Chris Kresser talk about his approach in person and kick-start your reset with this week-long retreat!

The Healing Farm - Cultivating Practical Wellness.