Nutrition Coach Pam

09/22/2021

There are plenty of one-size-fits-all, quick fix approaches to the managing of our health & diet.

The missing component in all of these methods involves considering the individual.

Our bodies are complex entities with sophisticated and intricate systems. And, at any given moment, we make decisions (good or bad!) that can impact these systems, our genes and our overarching health.

The best choices for each of these is dependent on our unique genetic code.

How do you know what your genetic code is?

Introducing the 3 X 4 Genetic test.

This test looks at what your genes tell us about your health risks and then defines specific steps to take to affect and change the expression of those genes.

What does that mean?

Just because you have genes that increase your risk for high blood pressure, or obesity, or poor exercise recovery doesn’t mean you can’t impact those paths with diet and lifestyle choices.

This knowledge can feel so empowering!

Yes. You have control over your health destiny and how you age.

Your genes + your choices = your health

And during the month of September, I am offering $100 off this testing package.

You’ll walk away with:

~ Your 3 x 4 Genetics Blueprint. This is an easy-to-understand complete guide of your health. It highlights gene pathways and their impact on your health, identified by colors.

~ A 60-minute virtual session with me to walk you through your complete blueprint and to help address your questions.

~ A personalized action plan with your top 3 take-aways. This highlights the 3 most impactful pathways with specific steps to take with food, daily habits, and supplements to address each pathway and help you get started on your plan.

The investment? Normally $679. Now $579 if you book through September 30.

When the world outside seems chaotic and uncertain, you can feel empowered by taking this test to better understand how to best take care of yourself and your future health!

Simply email me at pam@nutritioncoachpam.com or call me at 941-907-3757 to get started.

Ban the Bloat: An Easy Guide FREE Gift Ban the Bloat: An Easy Guide FREE Gift Functional Nutrition Coaching for women who

09/15/2021

Have you ever wondered what your genes could tell you about your future health?

If you think that you are doomed to experience the same illnesses and health issues that Gramma Millie or Uncle George had, I’ve got news for you!

You can influence how your genes behave by making changes in your diet, environment or lifestyle!

Yup, we now have a scientific and accurate way to use your genetic information to identify strengths and weaknesses that could impact your health and then show you how to support those strengths.

You know my mission is always to help you locate the root cause of your symptoms and not just put a band-aid on the problem.

That’s why I am so excited to highlight my genetics testing program with you this month.

How would it feel to have a scientific way to get a blueprint of your own body’s genetic information so you can finally understand...

~Why you may struggle more than others to lose weight
~How to eat specifically for your body
~Why you have allergies and the best treatment for you
~What kind of workout & recovery is most beneficial for you
~How your arterial strength or blood clotting ability affect your risks
~Why your joints are achy and painful
~How you metabolize specific nutrients like fatty acids, gluten, vitamin C, or folate

Your 3 x 4 Genetics blueprint has the answers.

This state of the art test allows us to take a deep dive into your genes and it tells us exactly which nutrients, foods, supplements, and lifestyle factors will influence your health.

Forrest Gump’s mama said, “Life is like a box of chocolates, you never know what you’re going to get!”

But, we can make the best choices if we know what flavors are in the box!

This information gives you the power to change your health and your future, including how you age, your quality of life, and how you feel.

And I’m offering my Genetics Testing Program at a special price September 15 - 30 only.

Here’s how it works:

- Call and tell me you want to know how to personalize your nutrition and lifestyle using your personal genetic code.

- I’ll send you a 3 x 4 Genetics test kit to do in the privacy of your own home.

- You take a quick and non-invasive cheek swab and send the kit back to the lab.

- You and I meet for a virtual 60-minute session to discuss your 3 x 4 Genetics Test Results and my Comprehensive Personalized Nutrition and Lifestyle Plan for you.

- You’ll have your own personal blueprint identifying your specific action steps to take with your nutrition, lifestyle, exercise, and personalized supplements to address your high impact genetic pathways so you can optimize your health.

This package is normally $679 - but for the month of September only, you can save $100.

Simply email me at pam@nutritioncoachpam.com or call me at 941-907-3757 to get started. Remember that the special price offer expires September 30!

Ban the Bloat: An Easy Guide FREE Gift Ban the Bloat: An Easy Guide FREE Gift Functional Nutrition Coaching for women who

08/26/2021

Looking for some easy and healthy ways to enjoy the fresh seasonal produce of Summer? I want to share 3 of my favorite Summer salad recipes that offer a big nutritional punch with their superfood ingredients.

What is a superfood? Superfoods provide an extra large serving of health-promoting nutrients per bite. They provide nutrients like fiber, anti-oxidants, flavonoids, polyphenols and other phytonutrients.

Most superfoods are plant-based and are known to support a healthy heart, brain, digestion, and can even slow the aging process by preventing oxidation of cells.

And want to know a slimming tip? Eating nutrient-dense foods like superfoods helps you to feel fuller more quickly.

I’m so happy to share 3 of my favorite tasty superfood salad recipes for summer with you.

Download them at the link in comments.

Add them to your menu this summer for a boost of nutrition (and flavor!) from seasonal superfoods.

As always, I send you love and positive, healing energy.

Remember: You have the power to change your future health……even with everything going on in your life.

If you would like help in feeling like your best self, please comment below and we can connect privately.

08/02/2021

This week I’m talking all about BLOATING. :)

Everyone’s favorite topic, am I right?

It’s the thing that can make your belly feel swollen, hard or poochy and painful!

Yuck.

But you know what?

It doesn’t have to feel that way and you don’t have to live with it!

I have helped dozens of clients overcome their bloating and feel better than they have in years.

I just love it when I hear from clients like Lyn:

“Pam fixed me! I am a woman in her seventies who has suffered from gastrointestinal issues since my twenties. I’ve been to doctors and I’ve been on medications, but no one before Pam suggested nor helped me change my seemingly “healthy” diet. Pam recommended a few supplements and a lot of dietary changes. Now, I can go months with no stomach issues.​ Pam is Sarasota’s hidden “best things to do in Sarasota”!

In case bloating may be an issue for you, I wanted to help you feel a little better with 1 simple tip.

Are you ready?

Try peppermint tea or peppermint essential oil.

Peppermint is known to calm your digestive system. It can be helpful to decrease nausea, gas, bloating, and indigestion.

Peppermint tea has a refreshing taste - and it’s caffeine free too!

Or, you can rub a few drops of peppermint essential oil mixed with a little coconut oil on your belly and feel it start to relax! My favorite essential oil brand is doTERRA.

One of my clients even enjoys chewing on Altoid peppermints to soothe her belly.

Peppermint can REALLY help!

Try the power of it today.

Want more easy tips like this to start banishing your bloat?

Grab my free download called “Ban the bloat: An easy guide so you can feel better starting tomorrow.”(link in comments)

And then let me know how it goes for you! I’d love to hear.

07/28/2021

If you’ve tried some steps to ban the bloat without success, you are not alone.

(I hear about it all the time from my clients!)

It can leave you feeling lethargic, cranky, and can even be painful!

Do you know what causes bloating?

Bloating can be temporary and caused by everyday events such as

:: Drinking carbonated beverages such as soda, seltzer, or even kombucha.

:: Eating gassy foods that your body can’t digest well such as cruciferous veggies, beans, lentils, soy or dairy products.

:: Constipation that causes gas to build up in the large intestine.

:: Eating too quickly which leads to not chewing thoroughly and swallowing air.

:: And so many more.

But sometimes it’s something deeper.

Often there’s a more complicated medical reason for bloating such as

:: Inadequate enzymes or acid in the stomach to break down the food.

:: Hormone imbalance around menstruation or menopause.

:: Digestive conditions like IBS, SIBO, Candida or GERD.

:: Certain medications or supplements, despite your intent to make things better.

:: Or other serious medical conditions.

You may have tried, and tried again, to find the cause of your bloat - without success - and you are FED UP!

I hear you.
I am an Integrative and Functional Nutrition Specialist as well as a Health and Wellness Coach. It’s my mission to help you take back your health.
I have an arsenal of tools in my toolbox to help you find the root cause of your issue and finally find the solution for you.

To help you get started, I have a new free download for you called “Ban the bloat: An easy guide so you can feel better starting tomorrow.”

In this guide you’ll get 5 EASY first steps that you can take right now so that you can start feeling better as early as tomorrow! (link in comments)

07/26/2021

Do you ever struggle with bloating?

If you’ve suffered from bloating, you know how uncomfortable it can feel.

It’s annoying, unpredictable and affects your self esteem.

Bloating can make you look 10 lbs heavier and can make you feel lethargic, cranky, and can even be painful! That is not what any of us want!

I hear about this issue so much that I wanted to address it with you, in case you may feel this at times too.

Maybe at times you feel like you have a

:: Poochy belly that distends uncomfortably after eating.
:: “Food baby” that can look like you are pregnant when you are not.
:: Hard balloon in your midsection that you just want to pop.

If you’ve tried some steps to ban the bloat without success, you are not alone.

I hear these stories all the time:

“I’ve been to the GI doctor and he tells me everything is normal!”

“I’ve been diagnosed with IBS and received a prescription for it, but it only made me feel worse!”

“I’ve taken out dairy and gluten but I only feel minimally better.”

“I’m afraid to eat because I don’t want to get bloated again.”

“I’ve been trying to exercise extra hard but that only makes it worse.”

“I’ve been Googling for solutions and I don’t know what else to do.”

This is why I’ve created a brand new free gift for you called “Ban the bloat: An easy guide so you can feel better starting tomorrow.”

Download at the link in comments.

Ban the Bloat: An Easy Guide FREE Gift Ban the Bloat: An Easy Guide FREE Gift Functional Nutrition Coaching for women who

06/18/2021

How much hydration is enough?

The answer depends on many factors, including your age, weight, temperature and humidity where you live, your health conditions, medications, activity level, and how much you sweat.

Water makes up about 60% of your body and is required for hundreds of bodily functions like digestion, brain function, maintaining healthy skin, and regulation of temperature, hunger, weight, blood pressure, heart function, electrolyte balance, and so much more.

The general recommendations from the National Academies of Sciences, Engineering, and Medicine are for women to drink 11.5 cups a day and men to drink 15.5 cups a day. So much for the 8 glasses a day rule! Aim to drink enough fluids so your urine is a pale straw color. If it’s a darker yellow, keep drinking!

And remember that soda, alcohol, and caffeine are not hydrating. You can, however, assume that about 20% of your fluids will come from foods like fruits and vegetables and roughly 80% from drinking fluids.

Make staying hydrated more fun and tasty with the tips in this free download (they’re not what you expect!) Link in comments.

06/15/2021

And I’m curious - are you drinking enough? With summer heating up, you may be surprised by how many of your symptoms may be caused by dehydration.

The signs may not be obvious, like intense thirst or feeling faint, but mild to moderate dehydration can be the root cause of some very common complaints. The CDC has reported that 30% of older Americans are clinically dehydrated.

Common symptoms of mild to moderate dehydration include:

- Fatigue. Did you know the leading cause of fatigue is actually dehydration?

- Constipation from lack of water through the digestion process.

- Foot and leg cramps from electrolyte imbalances when sweating profusely.

- Dizziness from changes in blood pressure and electrolytes due to dehydration.

- Headaches - just a 1.5% reduction in hydration can cause headaches, including migraine headaches.

So, how much hydration is enough - and what are some unexpected ways to drink more other than plain water?

I have a new handout on this very topic that I would love to gift you! Hop on over to my Resources page here and download it to get 5 easy tips to infuse more hydration into your daily routine. (Link in comments)

04/19/2021

I’ve been receiving some questions about the Kick Your Sugar Habit 28 Day Reset Program - and I thought you may be curious about the same things.

How exactly does this program work?

This easy group program that we’ll do together includes:

- 4 Virtual Group Coaching Sessions by Zoom every Thursday at 12 pm ET from April 22 – May 13, 2021. (Sessions will be recorded and available to all participants.)

- My personal “3 R’s Protocol” to Remove, Replace and Recharge to help you change your habits and feel like yourself again.

- 7-Day menu complete with tasty whole food recipes to make choosing and preparing healthy meals quick and easy.

-Handouts and helpful guides for your long term success

- Goal setting, live coaching & loving guidance from me

- A supportive community of people just like you

We’re going to go step-by-step with strategies to manage your sugar intake and know what to eat instead.

You’ll have live access to me for “laser coaching” in our weekly calls for support, accountability and guidance.

And here’s just a sample of some of the great handouts you’ll receive:

- Kick Your Sugar Habit Sugar Substitutes List
- Kick Your Sugar Habit Healthy Snacks & Strategies
- Kick Your Sugar Habit 7 -Day Menu with Recipes
- Kick Your Sugar Habit Supplement Success Kit Handout

What will I walk away with?

In less than 28 days, you’ll understand how to:

- conquer your cravings finally
- feel brighter and more focused
- choose foods to support your energy and mood
- create a healthy microbiome
- improve your blood sugar, cholesterol, triglycerides, and inflammatory markers
- like your waistline again!

Join today at the link in bio! We begin this Thursday, April 22!

I made this program SUPER affordable at only $97 so it’s easy to jump in and learn how to finally kick your sugar habits and begin to feel better.

Feel confident stepping out this Spring, wear your favorite outfit, have fun with a friend or 2, feel relieved that you have control over your cravings and know exactly which foods to choose to support your energy and make you feel your best.

I can't wait to see you there!

Has COVID Changed Your Eating Habits? So many of you have told me that you constantly crave sweets and comfort foods wake up tired with no energy to do what you want

04/17/2021

Could your cravings signal an addiction?

If you think you might be addicted to sugar and refined carbs, you are not alone.

Sugar is a multi-billion dollar industry and the food manufacturers are counting on you to want more and more. In fact, the areas of the brain that are triggered by sugar intake are the same as those triggered by crack! The dopamine reaction is the same, so it’s no wonder we continue to crave more and more as our brains seek that euphoric feeling.

Do your sugar and carb cravings make you:

- need to eat them daily?
- spend too much time staring into your pantry?
- wish you had more control over your choices?
- want to go back to bed and start your day over?
- choose impulsive purchases at the store?
- beat yourself up about not managing your weight, blood sugar, gut health, etc?

Your cravings could be a sign of an imbalance in your body like:

- depression & anxiety
- hormone imbalances
- adrenal fatigue
- Small Intestine Bacterial Overgrowth (SIBO)
- candida
- inflammatory bowel disease
- restrictive eating behaviors

When my client Sandy called me, she was feeling so exhausted, was struggling to stay focused at work, and was unable to lose weight despite her best efforts. And while she had always been a great sleeper, since she hit her late 40’s she was no longer sleeping well. She complained of feeling “drugged”, overwhelmed, and knew something was wrong.

When we began to discuss her food choices, I could see that she was using Coke and sweets for quick bursts of energy to get her through her day. But the sugar highs and lows were leaving her feeling drained, unable to focus, and had started to affect her work performance.

Some testing we did confirmed that Sandy had adrenal fatigue and some hormone imbalances. No wonder she couldn’t lose weight!

Between the sugar cravings and the imbalances, she was really struggling. We worked together to create a whole foods based, lower sugar eating plan that was easy for her. We focused on maintaining steady blood sugar levels and corrected the adrenal fatigue and hormone imbalances with specific food choices and gentle self care.

Now Sandy is sleeping better, has lost weight, and has the energy to get through her day without the sugar cravings. She is focused, productive, and feels amazing.

And now it’s your turn - in a super easy way!

In the Kick Your Sugar Habit 28 Day Reset Group Program, we are going to push the reset button and you will learn how to:

- get a grip on your cravings once and for all
- choose the right foods to satisfy your cravings without guilt
- stock your pantry and fridge with healthy foods that will become
your easy go-to’s
- read labels for hidden sugars and refined carbs
- use food to support your body to correct imbalances

It’s going to be easy to do it together - I promise!

Rather than a complete overhaul of your eating habits, we’ll focus on my “3 R’s Protocol” to provide you with a manageable easy-to-implement plan with lots of support to help you stay motivated so you can succeed.

In addition, I made this program SUPER affordable at only $97 so it’s easy to jump in and learn how to finally kick your sugar habits and begin to feel better.

Join today at the link in comments! We begin Thursday, April 22!

Has COVID Changed Your Eating Habits? So many of you have told me that you constantly crave sweets and comfort foods wake up tired with no energy to do what you want

04/13/2021

“Feeling crappy” is not a term I normally use.

But I’ve heard it a lot lately. Do you wish you felt better too?

I know, it’s feeling REALLY hard to shake some unhealthy habits that we’ve developed over the past year. Am I right?

What if I told you that taking a closer look at just one thing from your diet could help you stop feeling so forgetful, anxious, hungry and so wiped out?

And, what if looking at that one thing could help you get a restful night’s sleep, help you feel energized, get a grip on your cravings, and help you feel good about your waistline again?

Have you guessed what it is?
Sugar.
I know. We all LOVE sugary foods!

We think of sugar with diabetes and weight gain, but do you realize that sugar affects all aspects of our health? In fact, it

is a leading cause of inflammation - think joint pain and digestive issues
causes blood sugar swings - creating cravings and excess hunger
affects cortisol and hormones - making you feel stressed out and irritable
decreases energy - creating that afternoon energy slump
adds extra weight - yes, a source of empty calories
triggers mood swings - like anxiety, depression, and feeling overwhelmed
and so much more!

And tackling sugar and the white refined carbs that act like sugar, can make other changes in your diet later so much easier.

Doing it all on your own can be really hard, though. I get it.

That’s why I’m so happy to offer the Kick Your Sugar Habit 28-Day Reset Program beginning on April 22!

This easy 28-day group program IS:
A focus on the impact of sugar and refined white carbohydrates and easy ways to substitute them with healthier, low sugar, nutrient dense foods to have a significant impact on health and how you feel!

A manageable easy-to-implement plan with lots of support to help you stay motivated so you can succeed.

A balanced way of eating that is realistic and sustainable and is suitable for most eating styles, including for vegetarians and vegans.

This program is NOT:
A diet (a bad 4 letter word!)
A complete weight loss or diabetic plan (check my website for these options)
A “complete overhaul”
A keto, Paleo or any other food group-restricted plan
Medical advice for the treatment of any particular disease

With the weekly nutrition coaching sessions, helpful menus and tip sheets, and loads of support from people just like you, you can kick your sugar cravings and COVID eating habits to the curb!

So you can stop feeling crappy and learn how to change this one very significant thing in your diet and begin to feel better and improve your health in just a short time.

Learn more and register here at the link in comments.

I made this program SUPER affordable at only $97 so it’s easy to jump in and learn how to finally kick your sugar habits and begin to feel better. And don’t delay because in order to make this a comfortable, personal, and supportive group experience, seating is limited so sign up early to claim your space.

Has COVID Changed Your Eating Habits? So many of you have told me that you constantly crave sweets and comfort foods wake up tired with no energy to do what you want

04/08/2021

Have your eating habits taken a hit in the past year? With all of the stresses, so many are admitting to eating comfort foods, spending too much time in the kitchen and on the couch, and just not feeling like themselves.

I can tell you, you are not alone!

I’ve heard from so many of you that you just want to get back to…

choosing healthier foods
your pre-COVID weight
feeling more energized
having good digestion
more focus & positivity
restful, rejuvenating sleep
an improved mood
feeling more confident and fit
a flatter belly
and so much more.

Here’s a secret for you…

If you can relate with feeling a bit yucky lately, sugar is probably the biggest culprit in why you are feeling that way!

Let’s face it - all of the cookies and ice cream have done a number on your gut and it would be nice to be “regular” again!

Sugar is the enemy for so many of us and the root cause of many imbalances in our body including with the gut, brain, adrenals, thyroid, hormones, weight, blood sugar, and immune system.

A diet high in sugar causes inflammation, rapid aging, poor energy, cravings, poor memory, anxiety, excessive hunger, feeling wiped out between meals, restless sleep, depleted immune function and more.

But just thinking about trying to change your food choices on your own can feel overwhelming.

I don’t want you to keep spinning your wheels and not getting anywhere.

That’s why I created the Kick Your Sugar Habit 28-Day Reset Program.

In just 28 days, together as a group we’ll ditch those sabotaging sugar habits and create a new healthier way of eating so you can feel your best when you step back into your favorite activities this summer.

Just think - you can wear your favorite clothes and feel confident and have the energy to do fun things with a friend or 2 again!

Learn more and register at the link in comments.

With the weekly nutrition coaching sessions, helpful menus and tip sheets, and loads of support from people just like you, you can kick your sugar cravings and Covid eating habits to the curb!

I made this program SUPER affordable at only $97 so it’s a “no brainer” to jump in and learn how to finally kick your sugar habits and begin to feel better.