HogebyHealth

Helping you redefine your approach to health through personalised nutrition and health programs to s

08/11/2021

"Is the advice really for me?" 🤔

Advice based on a larger mass is also such advice you need to reconsider when you get to the individual themselves, right?

As you can see in the picture 👉🏼 the dots illustrate different individuals. If we think that one color is the one that needs to do more, another color is the one that needs to do less and so on. Then we understand that general advice may not always suit everyone, right?

The majority of general advice on food and health is based on reducing the risk of diet-related illnesses and lifestyle diseases. Which many need today, but not everyone!

Example: eat more fiber, preferably fruit and vegetables and reduce on sweetened beverages, etc.

However, it is never black or white. There are always exceptions, especially when talking about the general level of something that goes down to the individual level.

A person who already goes for a morning walk every day, exercises 10 times a week and has an active job. That person does not need to move even more.

Suppose a person is an elite athlete and has an energy need, e.g. 3000-6000 calories. It will be challenging to reach those amounts if it is only to eat according to these tips. Then that person probably needs to fill in with things that do not provide much nutrition without energy. Not eat high-fibre, low-calorie or base your plate on coarse vegetables.

If a person has an eating disorder, for example, has a meal schedule or has many eating problems in general. Maybe instead need to learn to eat white pasta works fine! To possibly skip the workout or eat cream for the apple pie, etc. For example, I encounter many cases where many exaggerate any advice where there is unhealth in another way.

A person sitting still, never eating fruit/vegetables or an ounce of fiber - yes, that person has completely different conditions.

Just as a pizza can be a full day's intake for someone and not even 1/3 of a day's intake for another. Everyday life for one person but fear for another. Some would be helped by a pizza, and others need to eat less pizza. Depending on the conditions, everyday life, and so much more.

Do you get me? I sincerely hope so.

03/11/2021

So many clients write to me before we start that they have ended up in a swamp. Several years of binge eating, overeating, a bad mood, and constantly thinking about food and failure. A given feeling of "tried everything" and having the goal of losing weight or finding that balance.

The first thing you often want to do is cut back, forbid and control. But instead, MORE FOOD can actually be the solution.

You probably thinking: What does MORE FOOD mean? If you start eating MORE "planned", you will likely reduce unplanned and unstructured, correct? A pattern needs to be broken for a new one to be created.

Map yourself, and do you recognize yourself in the above description? Maybe one of the following is something you should try.

- Carbohydrates, fats and proteins in every meal! Do not be careless here.
- Dare to eat a lot of cooked food from scratch. Lots of nutrition.
- Eat more often than today, maybe 5-6 times a day. If there is a shorter time in between, the chances are greater that you will not get ravenously hungry.
- Do not eat while cooking. Eat when you SIT down and chew!
-Aware. Become aware. Who am I? Where am I? What do I eat? How does it taste? Etc. Think "I'm eating this now" so you do not end up in "I happened to eat".
- Remove the bans. DO IT NOW! We want all the ban even more.

Also, remember, "a failure" is usually just a sign that we have not learned just that yet. We are like children who will learn to walk for the first time. What do we do then? We PRACTICE more with acceptance and ease - do not put guilt but increase the understanding of how YOU work. More understanding and awareness will help you move forward. Take your time and remember you're human, okay?

Patience is your best friend with yourself.

02/11/2021

In recent weeks, I have felt more tired than usual because I am more "out there" than usual. I talk to you much more in my stories than I have before. I give even more of myself to you ( in addition to my clients). I challenge my biggest fear I have - to talk in public and be seen. So I give more energy to an area I have never really done, which also means even more rest and recovery than usual. But the more I do, the less scared I will be and the less energy I need to put on my fear and can put the energy on other things that I usually like to do. But right now, I LISTEN to my tiredness and ACT on it.

LISTENING to your tiredness and ACTING on it - I promise you, damn beautiful things will happen to you!

But what does tiredness mean? Maybe you see tiredness as "Ahhhhhhh… well, now I could not do what I had decided." Or "Now I'm not enough". Or "I should be more alert", etc. You counteract your tiredness. It's a brake pedal. And then you value and press your gas pedal - all the time forward!

"Come on. We're gassing. We're going to drive. We should be happy. It should be great!" Absolutely, that's great. But speaking of balance, if you think of a car - gas/brake - we behave as if we have the gas in front and then the brake somewhere in the back of the tailgate, and then we just drive. And then we get disappointed when we get tired.

When the body clearly says STOP, we must LISTEN and ACT. Because tiredness, ladies and gentlemen, that is an important signal. A signal that is so valuable to listen to. Because tiredness is something, we value as bad.

When the body clearly says STOP, we must LISTEN and ACT. Because tiredness, ladies and gentlemen, is an important signal. A signal that is so valuable to listen to. Because tiredness is something, we value as bad.

01/11/2021

When I DO and when I AM. Usually, it is an imbalance.

Values are a recurring theme in health and well-being. It's essential to pay attention to how we value ourselves in different situations.

There is a lot of talk about "Love yourself" or "Be your best friend". That's great, absolutely, nothing wrong with that! But I don't think we should start there.

Something we can start with is to reflect on HOW we value ourselves. And I've talked a lot about performance before. And I've talked a lot about maybe finding your value in performance. Because many of us grew up receiving praise and confirmation based on what we do. This means that when we only "are" exist as human beings, we do not find our value in the same way. This means that we unconsciously have "to do" (perform) to be able, to be counted, to be worthy.

This analysis is something I work enormously with my clients (yes, even though it's about food, weight management, emotional eating, etcetera). This is a good start when we start thinking about "How can I feel good about finding well-being? How do I value myself? Where is my value? Is it very performance-based (which is SUPER-common)?

Gaining that insight and identifying it is perhaps directly crucial for you to balance it out with also finding, creating and having a value in who you are.

Reflect on it. When I DO and when I AM. Usually, it is an imbalance.

29/10/2021

5 points to reflect when you want to be healthier

1. Your relationships. It can feel challenging, but the fact is that our relationships require energy. Sometimes more than they give, and that, of course, affects our well-being. It's always allowed to end relationships that have become energy thieves, and you do not always have to meet everyone.

2. Your expenses. Do you spend €100 a month in the bar or shopping but think it is too expensive to have a health coach? Review your finances and get to know them. Where can you save money? What stuff do you spend money on unnecessarily? And how can you prioritize differently? Maybe you can find money that you would rather spend on better food, coaching to help you develop and change to become even better or that yoga trip.

3. Calendars. When we live where it is considered cool to be fully booked and always have a "full house", it is more important than ever to dare do the opposite and leave air in the calendar. Do not book all your waking time. Set aside time for just yourself. Leave the calendar blank and practice being spontaneous.

4. Your chosen truths. Will return to it again and again. Choose truths. Identifying these and ultimately really getting rid of them makes a difference. Think about the chosen truths you carry. "I'm so bad at ###". "I can't cook." "I'm not an interesting person." "I'm not good for anything", etc. Above all, think about how they affect you.

5. The priorities. Perhaps one of the most important. To learn to prioritize so that you help yourself in everyday life. Not to be "stupid" with your energy and be in the pattern of always prioritizing away your needs. To help yourself avoid stress by having a to-do list that helps instead of making you fall. To dare to prioritize in a way that makes you feel that you are holding in the long run.

28/10/2021

Sometimes you hear someone say that they never succeed in their goals. Often linked to health, food and exercise. "I can not do it", along with blame and allegations of their bad sides. Can it be time to think about whether the goals you set are really rooted in YOU, what YOU want and feel good (better) about or if there are goals that you THINK you want/create/should achieve?

It's so easy to get involved in what others are doing, what you think you should do, trends that prevail and all that. Suppose you feel that the goals you set are never reached. In that case, it may make sense to reflect on whether it is you who "has no character? Or whether it is actually the case that you repeatedly set goals that are not what you deep down want, feel good about, or are passionate about.

27/10/2021

"It's so double for me: if you eat reasonable amounts of a varied diet and move quite a lot but are round - then maybe you want to burn more fat and eat healthy to look different. And many eat junk and don't exercise at all but are thin - and then look healthy? Do you think those people should accept their bodies, or do you understand that there may be an effort to improve the surface? Have heard many who reject diets more and more or less mock dieters who are slim and according to the norm "normal". Should you instead measure values to know how you feel inside? Or how do you know if you are eating and exercising properly? Without writing a food diary and registering your training?"

There are no right or wrong. My chosen truth is not your truth, and the book that sells the most copies is not our bible. Nor the account that has the most followers on Instagram. The only thing that applies to all of us is that you question the information you choose to take in and sift through. You are critical of sources and ask yourself your real purpose with any dietary restriction (or exercise investment).

What I like about the message above is that it addresses several, what I believe, problems related to our looks that are defined by our...

Read the whole blog post:
https://www.hogebyhealth.com/post/when-we-link-looks-to-health - link in bio!

26/10/2021

Can you be a person who cooks a lot, exercises a lot, reaches your goals and develops while living a life without forbiddings? It is a matter of course for many, but it is a constant tug of war for just as many.

I got a DM where the person asked how I reasoned about my diet when I go out to a restaurant and eat pizza (refers to yesterday's post from the weekend). I replied that this is how I live my life and have no problem combining it with an active and nutritious life. Could I have done it every weekend? Probably, but with a modification. I focus on plant-based (high fibre intake) and good hydration from water for the rest of the week because I know how important food is to me and my well-being. GOOD FOOD GIVES = HEALTHY GUT MICROBIOME = GOOD SLEEP = GOOD RECOVERY = INCREASED ENERGY = LESS ANXIETY/STRESS = REGULAR BOWEL MOVEMENTS = MORE MOTIVATION FOR EXERCISE etc. But I do not live to live strictly. There are periods when you need to tighten. But does that period consist of 365 days?

It's not about glorifying restaurant food. Either you go out and 100% enjoy the whole experience, or you don't do it at all. You are an adult who can and should take responsibility for yourself. I care as little about what's on your plate as I think people should care about what's on mine. It's about me doing what feels good, and the body clearly shows when I make the right choice.

All good food, all incredible energy from the social life I value highly, and the stimulus from a life where I choose to keep the baton and not the other way around make food and exercise feel joyful and straightforward.

How do YOU want to live? Think about it, and then think about what your chosen ones are versus what you were assigned. How does it feel? For real?

25/10/2021

My dad asked why I had not updated Instagram stories over the weekend. I immediately understood what he meant. He felt a LITTLE disappointment when he wanted to see what my little brother and I did together when he visited me in Amsterdam. He wanted to see his children spend time together. "I checked out social media and spent every second with my little brother," I said, thinking to myself that that time would never come back. That's so fu***ng funny. The fuss about updating right NOW, or if you have not updated, it has not happened, or something terrible has happened.

There are probably many more than just me who have thought about how much time social media takes up, both for ourselves and others around us. I am a big user of social media daily because of my job. Such a big user that it has come to the point that I don't update anything during the weekends to recover and feel that I am free! Social media will probably always remain in our world, but what if the internet disappeared entirely from our society. How had the reaction been? To live in a world where you live in the present? Alone without a screen, you can hide behind? Or a screen where you can get away from reality for a while? Having to communicate only with other people and having to hear reactions from other people in real life?

I want to realize early in life that social media is a world that is entirely outside the world we actually live in. It becomes like a bubble where people constantly need to see what others are doing, showing what they are doing and being influenced. There's nothing wrong with that, but it's so damn important to understand that this world is not what it looks like. I will continue not to update during the weekends, take breaks from the internet, notifications, and constantly be up to date. I want to remember my life.

How do you want to remember yours?

21/10/2021

"How should I eat when I exercise?" is a question I have come across incredibly many times. The very first thing is that we need to start with something as basic as getting to know our feeling of satiety! Start from the inside. We rarely do that. As soon as the thought of wanting to "eat better" or in another way, the focus is on restricting, adding, replacing, or jumping on a new diet or cure. Imagine if we could instead start by discovering our body and listening to it. Many people I talk to have no contact with their feeling of satiety. They are never hungry and are never full. They eat what is on the plate or less. Eat according to the clock or what others in the party eat. Eat what you "should".

Somewhere here, we lose ourselves and our most basic signals. It is more important than all the trends, diets, and new findings of almost magical food. We gain a lot from getting in touch with signals such as hunger and satiety. Only then can we advance and take the next step and care about what we eat and whatnot.

20/10/2021

If there's something in life I value, it's when we act. We try to change the situation and think "Why not" instead of "It is not possible" and replace your energy-depleting fierce whining/longing/dissatisfaction with an action. Change jobs. Say no to a misbehaving family member. Cut the hair. Take 3 running steps instead of nothing at all. Go on that date instead of sitting at home. Or as I did myself: quit my job. Rented out my apartment in Stockholm. Grabbed a map, closed my eyes and landed with my finger in the Mediterranean with the nearest island Mallorca. From the time I resigned until I was in Mallorca was within two weeks. That step then led to Amsterdam. Rather than done. I followed my gut feeling. Took a chance. 6 years later, I am still in Amsterdam, and it's the best decision I've ever made!

We are so damn privileged, and we always want more. It is pretty comical because many of us really want more freedom. Bare feet against the sandy beach. A calendar gives us a chance to be what many of us lost in the hunt for the best. Spontaneous. Live. And I do not want to wake up in 20 years and realize that I wanted more of what was slowly but surely taken away from me when I gassed for more of what I really did not want to have in the first place. And it feels safe to lean on when the pressure to earn, look, live, live tries to fool one away from what is really important.

14/10/2021

One of the most common feedback I get from my clients is far too much food. That it will never work. That it is incorrectly measured. "Should I really eat that much? Shouldn't food be halved on days when I am not moving?"

The list can be made infinitely long. And so are our conversations back and forth. The fear that the scale is pointing upwards embraces many like a hug of fear. Even though they feel they are getting MORE ENERGY, pants that previously did not fit suddenly fit. I repeatedly ask them to stop using the scale. Preferably thrown away for good.

We talk a lot about WHY it is so important and, above all, in a hurry, to lose weight. But we also talk about WHY we are so afraid to eat up the food on the plate. And I ask, "How come you are so full that you can't finish the meal on your plate, but then eat sweets half an hour later? Why does the potato on the plate scare you more than chips?"

It feels like it will never work. It is a constant fight. The brain ghosts dance salsa in the skull. And then something happens. A few weeks later, I get a message on the phone. Snacking has stopped. The food on the plate is eaten. The energy is at its peak, and so is sleep. Things happen with the mental, body and even exercises increases. The ice cream that is eaten on a Sunday at the beach is received without anxiety. The wine that is drunk for dinner out with friends has enjoyed one hundred per cent.

Our relationship with food is not easy. It is skewed, complicated and highly illogical many times. But I believe and hope that the skills I have around me can help one of you to have a better relationship with food and the body. I really hope so. We hope so.

Adres

Amsterdam

Website

https://www.hogebyhealth.com/

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Welcome To Hogebyhealth (Nutrition Coaching Online) 🌿

Hi, I am Isabelle.

I am super thrilled to have you here.

I help individuals lose weight with a non-diet approach and personalized strategies to meet their specific health goals and lifestyles.

I know our diets are about so much more than just the foods we eat; our relationship with food is just as emotional as it is physical. As a coach, my mission is to provide the support people need to reach their current goals and to help them develop new eating habits that will serve them in their future.