Lifestyle, My Life

My other birthday: The day I declared my faith in a God who loves me

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Me & my high school Fellowship of Christian Athletes (FCA) coach, Rick Sneade, after he baptized me

My birthday, the day I was born, is February 6. But my other birthday, the day I publicly declared my faith in God & was baptized, is February 16.

On the day I was baptized at United Church, I was given the opportunity to share my story. For the anniversary of that day, I originally thought I would rewrite my story, but instead, I think I am going to present it as is. I think the original words tell the story well enough. So, without further ado, here is my baptismal speech that I read a year ago, the reason I trust & believe in a God who loves me & you. Here is my testimony.

I have been struggling with the idea of baptism for a few months now. When the idea was presented to me to get baptized, my initial response was that I already have been. I was baptized as a baby, and this has always been enough for me. And, yet, here I am. 

I grew up in a Christian home. I went to church regularly. As a child, it was never a question for me of whether or not to believe in Christ; that was a given. When I started middle school, I joined my church’s youth group, and by the time I was in high school, I was a junior leader in that group. I served regularly in my community. I shared my faith openly. 

At youth group, the leaders always talked about how our faith would be tested by the world. The leaders said people would mock us for our faith, that people at school wouldn’t want to be friends with us just because we were Christian. I already knew about this. I prayed openly at the lunch table at school, so you can probably guess that I was not one of the most popular kids. But I wasn’t really bothered by this. I had a group of friends that I cared about, and that was enough for me. And I felt like I had already mastered this challenge of having my faith tested. My best friend was an atheist, and we had a great relationship. My faith had never wavered in all of our theological discussions.

But in high school, it became clear that this was not actually the challenge that was going to test me. In my junior year, I became very sick. I had to leave school to deal with my health, which probably sounded to everyone else like the perfect excuse not to go to school. But anyone who knows me would know how awful this was. I was the odd child who, when brought home with a fever from elementary school, would sob and beg my mother to take me back, promising that, despite what the school nurse said, I wasn’t really sick. So, for me to actually willingly leave school at the time that I should have been applying to college and taking my SATs is a measure of just how challenging my daily life had become because of my health. 

Me learning to drive my Junior year of high school

The doctors had no answers. They slapped eleven different diagnoses on my head, each one a different chronic condition. None of them had cures. All of them I would have for life. I lost fifteen pounds off of my already small frame in less than a month. Even on warm days, I was huddled in a sweatshirt, my fingernails blue from the lack of blood circulation. Every bite of food I put into my mouth made me sick. My head pounded so terribly that it hurt to laugh. Every inch of my body ached. My skin was so tender I felt as if it was bruised. 

As much as physical health was struggling, my mental health was failing, too. I have always been a perfectionist, and that characteristic went into overdrive when this happened. My life resembled anything but perfect, and there was absolutely nothing I could do about it. And this shook my faith. 

I went into autopilot. To everyone on the outside, I’m sure it looked like I was taking all these health problems stoically. I have pictures of me in a hospital bed, reading a textbook as the doctors begged me to give my schoolwork a rest, but “no, because, I’m sorry, but the AP test is in six months and I have to be prepared.” I continued to not only go to church, but lead in the church. I continued to share my faith, or, at least, what used to be my faith. The words came easily because I had been saying them for years. But they didn’t touch my heart the same way anymore.

I was angry at God. I was confused as to why he would let this happen to me. I had always been devoted to Him, had always served Him in any way that I could, and yet here I was, sick and helpless and seemingly alone. I knew He had the power to heal, and yet, He had neglected to heal me. He had ignored my prayers, and I was so terribly hurt by this I didn’t even know how to talk to Him anymore.

Me at a Campus Crusade for Christ retreat my Junior year of college

But on February 17, 2017, everything changed. I had continued to listen to Christian music during the years that I had been sick, hoping for some inspiration, and I had fallen in love with the band MercyMe. I listened to their music regularly. And on this day in February, they released a song that made me remember who I am, and, more importantly, whose I am. 

The song is called Even If. When I first heard it, I liked that it incorporated the old hymn “It Is Well with My Soul” into its melody, because that was always my favorite hymn. The second time I heard it, I actually started to listen to the lyrics. The third time I heard it, I was driving, and I had to pull over because of how hard I was sobbing. 

The song starts with the story of someone who always encourages others, who shares the message of God with everyone else, but he just can’t do it anymore. It’s easy to do it when everything in his life is going well, but what is he supposed to do when he is tested at this level? The song laments that people say it only takes a little faith to move a mountain, which is good, because a little faith is all he has. 

But then he says, “God, when You choose to leave mountains unmovable, give me the strength to be able to sing, it is well with my soul.”

Everything about my faith up until this point in my life had been public. I publicly shared my faith many times. I was a leader in the church. Every time I had given my life to Christ, it was in a public place. But I never truly understood what it meant to give my life to Christ until this moment, when giving my life to Christ was the only option I had to bring any peace into my life. I had never understood that giving your life to Christ meant trusting him with everything, even if my life was spiraling out of control. Even if it seemed like He wasn’t listening, even though He was, and He always had been. And it was there, in the privacy of my car, with the volume on the radio turned up to the max, that I truly gave my life to Christ. 

What did this change for my physical health? Absolutely nothing. There was no miraculous healing. The skies did not open and angels did not descend onto my Hyundai and take away all of my problems. But inside of me, everything was different. He brought a peace into my life that I had been so desperately searching for, and He has reminded the perfectionist part of me that, even in this broken body, in His eyes, I am perfect and I am loved, and that is all that matters. 

Since then, I have trusted God to show me what His plan is for me, and so far, it has been so much grander than anything I could have imagined. He has used my struggles to help others who have faced similar challenges. He has inspired me to help others who are currently fighting health battles. Last summer, he gave me the means and the necessities needed to run with a team across the country to raise money for young adults fighting cancer. I have begun to see the beauty He has created in me by not healing me. And I am so grateful, because what I used to see as the worst part of my life has actually become the biggest blessing I could have ever been given. I am stronger and more devoted to God now than I ever have been. 

So, today, I am here to be baptized because I want to publicly declare that there is a God who loves all of us, who has a perfect plan for each one of us that is too grand for us to ever comprehend. God has a plan that will bring us the greatest sense of peace and love if we just choose to trust Him. 

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Lifestyle, My Life

3 simple ways to love yourself better every day

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Note: This post contains affiliate links. If you purchase a product after clicking the associated link, I will gain a small commission off of that purchase.

I know self-care is one of the most important things I can do to make sure I am functioning at my best, but somehow, I just never seem to have time to fit it in.

Every day, my schedule fills up with work, errands, and other chores. By the time I get home, I am ready to just crawl into bed. And some days, I don’t even give myself the luxury of a good night’s rest – often, I am up late, working on a blog post, finishing an assignment for work, or taking a look at my weekly budget.

As important as self-care is, it always seems to be something I struggle with. The idea of taking a relaxing bubble bath or just sitting for an hour to read a book seems to be too difficult to fit into my day. 

I know I am not alone in this. So many of us are rushing from one task to the next – it’s hard to take a step back and notice how we feel. It’s even harder to actually listen to and give our bodies what they need in that moment.

So, to give us all some much-needed help, I have listed below three simple things you can do every day to love yourself better. It takes some practice, but incorporating these three actions into your day every day can help you to be better in tune with what your body needs, and to actually meet those needs during your day. They aren’t time-consuming tasks, but they make a big difference in your quality of life. And when you are feeling good, you are better able to help the other people in your life feel good, too.

1. Do a mental check-in when you wake up

Resist checking your phone first thing in the morning and take the first 30 seconds of your day to do a check-in with your body. How are you feeling, physically, mentally and spiritually? 

Ask yourself: How does your body feel? Are you well rested? What emotions are you feeling? Do you feel grounded, or do you feel disconnected from the world around you? 

Based on these and other questions you may ask yourself, take note of how you are feeling, and then move on to the next task.

2. Schedule in 30 minutes to take care of yourself, mentally, physically or spiritually

Based on the results of your mental check-in, schedule in some time to take care of any needs you may have. If you are feeling tired, consider scheduling in a 30-minute nap. If your body feels stiff, maybe schedule in a 30-minute yoga session. If you are feeling sad, take some time to do something you enjoy, such as reading, dancing, or singing at the top of your lungs. If you feel like you need to ground yourself, spend some time reading scripture or repeating self-affirmations to yourself. Do whatever works for you. 

Thirty minutes is not a lot of time, but it really makes a difference. Taking just this small amount of time for yourself makes sure that your most present need for the day is met. 

Schedule in this time on your calendar. If it helps, make it the same time block every day, but change the activity daily based on what you need. You can do your self-care activity first thing in the morning, during your lunch hour at work, or right before you go to sleep at night. Once the task is on your to-do list, it is more likely to get done.

3. Write down 3 things you are grateful for before you go to sleep

End your day with a moment of gratitude. Write down three things you are grateful for that happened that day. This is a great practice to help you remember all of the blessings in your life, rather than focusing on the negatives. Writing down what you are grateful for will not only help you to have a more positive mindset (and positive energy helps attract a more positive life). It also helps to make sure you go to bed thinking about positive things instead of letting your mind wander to everything that is currently stressful in your life. A good night’s rest is a key part of self-care, and it’s easier to achieve that if your head is thinking happy thoughts when it hits the pillow.

Self-care is a very personal journey, and it looks different for everyone. The three practices listed above are simply meant to guide you in your own journey. Always remember to be gentle with yourself – if there are days these tasks don’t happen, simply cross them off your to-do list and promise to take better care of yourself tomorrow. Always give yourself the same love and grace you would extend to others.

What are your favorite ways to show yourself love? Leave a comment below to help spread the inspiration and positivity. 

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It’s time to start talking about PCOS (and women’s health in general)

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All women are familiar with the uncomfortable symptoms of menstruation – cramps, headaches, bloating, and an increased need to cry and eat chocolate are among those that are most popular. 

But some women experience another list of symptoms that are a little more irregular, such as prolonged weight gain, dark hair growth, irregular bleeding and ovulation, and severe acne. While all periods are uncomfortable, these are symptoms of another medical condition, known as polycystic ovary syndrome (PCOS). 

PCOS has recently been making headlines more frequently. Just last month, congresswoman Abby Finkenauer secured extra funding to increase research for endometriosis, another women’s health condition associated with menstruation and reproduction. Now, a number of women’s health problems, including PCOS, are being highlighted with the hope that funding for more research and treatment will be gained.

My Story

It is not a coincidence that the recent headline-making PCOS has had caught my eye. For me, this is not a random string of letters. I was diagnosed with PCOS at age 13, when the ideas of fertility and making consciously healthy diet choices were far from my mind. All I knew at the time was that my periods were excruciatingly heavy and painful, often leaving me curled up in a ball on the couch. My acne was worse than most of the girls in school, despite the fact that I had tried just about every skincare program on the market. And I had dark, thick hair growing on my body where other girls had blonde, fair fuzz. 

My doctors did not explain much to me when they handed over a birth control pill. All I knew wast that it helped me feel better. However, the acne and dark hair persisted, and as my teenage years went on, research helped me discover beauty regimens that made me feel more confident in my own skin.

It wasn’t until I was in college that I finally was able to have a full conversation with my doctor about what PCOS meant. After years of thinking of the condition as mostly a complication to my physical appearance, I was devastated by the news that I would one day perhaps struggle to get pregnant. At that point, my periods had been nonexistent for over a year because I had been neglecting to take my medication, and the doctor’s main concern was the risk that put me at for developing endometrial cancer. I was put back on the pill, and I returned to normal life, told to come back if my symptoms worsened or when I was married to talk about having children. Any questions I have had since then about fertility have always been brushed aside; the doctor told me I obviously was not fertile now, so we would wait to talk about treatment options until I was actually interested in having children.

This uncertainty and possible infertility has hung like a weight over my head since that appointment. I am in my early 20s, but already friends have begun having children, and I can’t help but feel an ache when I think about the possibility that I may never be able to do the same. Every conversation I have with my fiancé about our future children and child-rearing is always encased by the possibility that all the topics we are discussing may never come to fruition. I have read from multiple sources that the feeling of shame that comes with PCOS is not uncommon. While we have come a long way in society from thinking of women primarily as child-rearers, I still always had the expectation of myself that I would be able to do the natural process that women have been doing since the dawn of time. 

What is PCOS?

According to the Mayo Clinic, PCOS is a hormonal disorder characterized by “infrequent or prolonged menstrual periods or excess male hormone (androgen) levels.” The cause of PCOS is unknown, which makes treatment more complicated and is why women and doctors are now fighting for more funding for research. According to the Mayo Clinic, if PCOS is caught and treated early, it can help “reduce the risk of long-term complications such as type 2 diabetes and heart disease.”

However, the Mayo Clinic does mention a few possibilities being explored for the cause of PCOS. Excess insulin in the body can increase androgen production, which can complicate normal ovulation. Another thought is that inflammation in the body may stimulate the ovaries to produce more androgens. Other causes often cited are an excess of androgen in the body for unknown reasons or heredity. 

According to Self Magazine, there are three diagnostic symptoms. The first is irregular periods, characterized by infrequent periods and/or having irregularly heavy bleeding during periods. The second is excess androgen in the body, which can cause dark facial and body hair growth (known as hirsutism), acne, and sometimes male-pattern baldness. The third common symptom that characterizes PCOS is not visible to the eye – it can only be found with an ultrasound. Polycystic ovaries are ovaries that contain follicles that surround the eggs. This can cause the ovaries to function irregularly, such as failing to release eggs in a normal pattern. 

Other common symptoms of PCOS, according to WebMD, include skin darkening, trouble sleeping, headaches, infertility, and weight gain. 

Diagnosis and Treatment

According to Self Magazine, there are multiple ways doctors diagnose PCOS because there is different diagnostic criteria. The latest criteria, published in 2009 by the Androgen Excess and PCOS society, said “someone would need to exhibit hyperandrogensim plus either of the other possible signs to be diagnosed with PCOS.”

There is no current cure for PCOS, so the focus is normally on treatment. According to the U.S. Department of Health, a patient’s treatment plan varies based on her personal symptoms, whether she is currently trying to get pregnant, and whether she is at risk for any long-term health complications. The most common first treatments for PCOS include lifestyle changes to achieve a healthy weight and taking a birth control medication.

Why isn’t there more research?

Self Magazine recently released an article posing one simple question: “Why is PCOS still so hard for doctors to understand?” Quite simply, there has not been enough research to give doctors the answers they need. There are two reasons for this.

First, according to Leanne Redman, Ph.D., director of Reproductive Endocrinology and Women’s Health Research Program at Pennington Biomedical Research Center, there aren’t enough willing participants in studies. In order to participate in a study, Redman said patients have to stop taking their medications. And according to Dr. Andrea Dunaif, M.D., chair of endocrinology at Mount Sinai School of Medicine, the dropout rates for prolonged studies are high. 

Secondly, there is not enough funding. According to a study published in The Journal of Clinical Endocrinology and Metabolism, “PCOS research may be underfunded considering its prevalence, economic burden, metabolic morbidity, and negative impact on quality life.” Funding for PCOS is limited because it has been characterized by the National Institutes of Health (NIH) as a reproductive disorder, which means it receives most of its funding from organizations that research reproductive health issues. However, PCOS is also a metabolic disorder, meaning it has greater impact on other areas of life than it is recognized for, and, therefore, it has the potential for more medical funding.

Takeaway

There is one major takeaway I would like to have from my story, and that is there needs to be more transparency and conversation associated with women’s health issues. Even while writing this, it crossed my mind that some people would balk about seeing something written bluntly about menstrual bleeding and cramping. Although, this seems odd to me because, according to DAME, a company that makes products for menstruation, women spend an equivalent of 10 years of their lives on their period. But, in my experience, the lack of open conversation about menstruation, even among women, leads to a lot of unknowns surrounding women’s health. For instance, it wasn’t until I started working in holistic health that I learned about foods I could eat to ease my symptoms. Many women I know are unaware of the amount of chemicals in tampons and pads, which most of us, including myself, continue to use because they are cheaper and more readily available than safer alternatives. And in my particular case, I have not even had the option to have a transparent conversation with my gynecologist about treatment options. 

Transparency and openness in women’s health can make sure that women live healthier lives. For me personally, transparency about my own experience helped me to learn about more treatment options, and it helped me to realize that I am not alone. As soon as I started talking about PCOS, I realized how prevalent it is. According to the Centers for Disease Control and Prevention (CDC), six to 12 percent of women in the United States who are of reproductive age have PCOS, making it one of the most common causes of female infertility. 

But more importantly than that, 100 percent of women experience menstruation and the struggles that come with it, which means this a conversation we need to be having. 

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Lifestyle, My Life

I called a meeting with my body…

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I called a meeting with my body.

“Everybody out,” I yelled.

My nails slipped off my fingertips as blood dripped to the ground. My hair cascaded down my back to the floor. My eyelashes drooped and then fell. My lips parted, and my teeth toppled out. And then followed all the parts of me hiding inside: My pounding heart and tired lungs, my inept stomach and intestines, my small liver and kidney, and a number of other forgotten, unidentified parts of me plummeted to the ground.

“We need to discuss something important,” I told them. “I am not pleased at how my body is running. We are not working together as a team. We are not doing the best we can. Every day we are failing to meet the standards that have been set.”

“Whose standards,” a tooth piped up.

“It doesn’t matter whose standards,” I spat back.

“Why isn’t the brain here,” the stomach asked. I paused for a moment, surprised. Until now, I had not realized that the brain had neglected to join us.

“Well, I guess because the brain is the one who convinced me to call the meeting,” I said. “The brain is the one who told me that something is wrong.”

“But the brain is part of the problem,” said the heart. “Every day we all work so hard. We labor day and night to make this body function. It’s difficult, but we strive to do our very best. But even after all of that, the brain looks down its nose at us and says that it isn’t good enough – that we are worthless, incompetent and insignificant. The brain tells us that we will never measure up to the other bodies, even though we work just as much, if not more, most days.”

I looked down at my body in shock. There they were lined up, my capable teeth, my delicate but beautiful hair, my strong heart and my powerful lungs; there they all were, hard-working members of my body that had faced so many challenges without ever balking or giving up.

But I could see they were tired. The brain had been working them nonstop. It never let them rest. It always pushed them a little further; it always made them face challenges that were far beyond what most bodies were capable of. And even when the body succeeded, the brain told them that they had not done enough, been enough, were enough. It made the body feel worthless and incapable. It made the body feel as though it could never measure up, even though it was still working, still facing innumerable challenges and beating the odds every day.

The body was not the problem. The problem was me.

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Evolve, Health

5 supplements your body needs

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Supplements have been growing more popular in the health and fitness industry. The trouble is, there are so many out there, it can be difficult to know which ones are right for you.

It’s always best to get the majority of your nutrients from real food, but sometimes food alone can’t provide enough of these essential vitamins and minerals. This is where supplements come in. Supplements can help provide nutrients that you may be lacking in your diet, either because you are choosing not to eat the food source, or because you aren’t able to eat enough of it.

Keep reading to learn more about the supplements that can benefit the average person’s health. Remember, always consult your doctor before adding any supplements to your diet.

Fish Oil

The American diet is heavy in saturated fats. While these fats aren’t necessarily unhealthy, the human body performs better when there is a balance of saturated, monounsaturated and polyunsaturated fats in the diet. 

Fish oil supplements provide your needed daily value of monounsaturated and polyunsaturated fats, so your body can work at its best. Additionally, fish oil supplements have been shown to support eye, heart and skin health, and they can help reduce inflammation in the body.

For best absorption, take your fish oil supplement with dinner or before bed.

Greens

It’s always best to consume your vegetables from whole food sources. However, there are occasions, either because of holidays, travel, or just unexpected changes in our dinner plans, when we don’t get in all of our servings of vegetables for the day.

Greens supplements are for these occasional days when you don’t get in enough veggies, so you can stay on track with your nutrition goals and your body can still work at its best. 

Protein

Protein supplements are a lot like greens supplements – they are for those days when you don’t get enough of the macronutrient from food sources. On those days when your diet is off, either because of holidays or because you just haven’t made it to the grocery store for the week yet, or if you are an athlete who struggles to get enough protein into your diet, protein supplements are a great solution. Protein powder is an easy way to drink the nutrients you need so you can stay on track with your nutrition goals and keep your body performing at its best.

Multivitamn

It’s nearly impossible to have a perfect diet – to get in all the daily values of micronutrients we need would take way too much time and focus. Taking a daily multivitamin helps protect you from a multitude of nutrient deficiencies that are more commonly found in people who choose not to take this daily supplement.

Vitamin D

We all know spending time in the sun is important for our health. But with office jobs, stay-at-home orders, and sunscreen, it can be difficult to get enough sunshine in our lives. Vitamin D supplements can help. These supplements help strengthen our immune system and promote healthy bones and teeth, especially for children and older adults.

Not all supplements are created equal. Because of different laws and regulations, or lack thereof, in different countries, some companies are selling supplements that are not as high of quality and/or do not deliver the benefits they promise. For this reason, I recommend always doing your research about the company you purchase from, or, let me do the work for you. I work with Nature’s Sunshine, a reputable company that has been making quality supplements for over 50 years. If you are interested in purchasing a supplement, use this link to get 25% off your order!

Supplementation is a holistic way to take charge of your health. These five supplements listed above are ones the average person can benefit from using. However, if you are interested in learning more about your specific health and supplement needs, consider scheduling an appointment for a ZYTO scan.

ZYTO scans help us to look at an overall picture of your health. Based on that information, I am able to recommend supplements that will best help bring your body back into balance. It’s a more personalized and in-depth approach to holistic health that can help you feel and perform at your best.

If you are interested in scheduling a ZYTO scan, you can learn more & sign up for a FREE consultation here.

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Evolve, Health

What is a ZYTO scan?

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Holistic wellness and medicine is gaining prominence in the medical and health community, and supplements are one of the main products at its core. However, with little regulation on these products, especially in the United States, and with so many supplements to choose from, it can be difficult to know what you need and what is actually going to work.

This is where ZYTO scans come into the equation.

ZYTO is an international company focused on producing software designed to give insight and guidance for health and wellness decisions. Founded in 2004 by Dr. Vaughn Cook, ZYTO is one of the leaders of biocommunicaton technology in the world.

My story

I have to admit, I was greatly skeptical of the ZYTO software the first time I came in contact with it. I had been struggling with chronic health issues for eight years, and it had gotten to the point that my digressing health consumed much of my energy and time. After multiple doctors had failed to successfully treat my diagnoses, or even realize what was wrong, I tried the ZYTO scan as a last ditch effort to improve my health.

After spending much of my life being poked and prodded with needles and more invasive procedures, the idea of having my health problems understood simply by placing my hand on a cradle seemed much too simplistic. When the scan was finished, I was given a long list of supplements recommended to bring my body to a more balanced state. Because neither the scan nor the supplements were covered by insurance, I disappointedly handed over hundreds of dollars that day with little hope that anything in my life would change.

However, after years of struggling to find help and a cure for my illness, it was only a mere two weeks after taking the supplements that I began to feel a difference. My irritable bowel syndrome (IBS) and leaky gut symptoms improved, my headaches and body pain began to fade, and the heaviness I had felt for years started to lift away. I had more energy, a larger appetite, and a new zest for life. My mood improved, as did my capacity to mentally handle tasks that before had been challenging. As time went on, I began to be able to eat foods that before had been restricted from my diet, and I began to chase dreams that I had never thought  possible, such as running across the country last summer.

How does a ZYTO scan work?

So, how does the ZYTO scan work? First, it’s important to recognize that the ZYTO scan is not a diagnostic tool. It is not meant to replace doctors or western medicine, but it is meant to serve alongside these other health modalities to create a holistic wellness program. The hope is that the supplements recommended will help support someone who is pursuing a healthy lifestyle.

To recommend supplements, the scan uses a galvanic skin response, which measures fluctuations in electrical conductivity of the skin. You may be familiar with this technology as it is used in lie detector, or polygraph, tests. Galvanic skin responses have also been used to do psychological research, psychotherapy, media and ad testing, usability testing, and neuroscience. By using a galvanic skin response, the ZYTO technology is able to tell if your body has a positive or negative response to different substances, including different foods, supplements, and health services, such as massage or chiropractic care. The ZYTO software analyzes the responses given to determine which of these foods, supplements and health modalities can help bring the body into a balanced, healthy state.

Is the ZYTO scan for me?

The best thing about a ZYTO scan is it can help anyone, no matter where they are in their health journey. Whether you are currently being treated for a medical diagnosis, working on losing weight or building muscle through personal training and/or nutrition coaching, or just trying to live a healthier lifestyle, the ZYTO scan is a tool that will only benefit your health journey. It serves alongside your current medical and health treatments to better help you achieve your goals and have a healthy lifestyle.

Getting a ZYTO scan

If you are interested in getting a ZYTO scan, or just learning more about the technology and what getting a scan looks like, consider using Evolve. I offer ZYTO scans at a competitive, affordable price because I strongly believe everyone should have access to becoming their healthiest self. I work with Nature’s Sunshine, a reputable supplement company that has been offering affordable, high-quality supplements for 50 years. Most importantly, though, I want to work with you. Getting a scan with Evolve means that your health goals and personal lifestyle will always be taken into account, and the supplements I recommend will always be secondary to suggesting dietary and lifestyle changes that will help you achieve the life you want without having to buy anything. My goal is always to help you become the healthiest, happiest version of yourself through the most natural means possible.

To learn more & schedule a FREE 15-minute consultation, click here.

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Client Testimonials, Evolve, Health

Caitlin’s Story

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“Without Tyler Didra, I certainly would not be where I am today. Today, I am in charge of my own health, nutrition, and fitness goals. I first sought out Tyler after seeing advertisements for her on campus at Stevenson University. I was on the verge of an eating disorder and a heartbreaking tear from my family who at the time did not know how to properly encourage my weight loss goals. Having a myriad of health problems and physical immobility challenges, Tyler tailored each aspect of her services directly to me. Half-way throughout personal training season, I had ankle surgery and Tyler jumped at the chance to customize my exercise program to chair positions, sitting kick-boxing, and non-weight bearing drills.

“My biggest challenge before experiencing Tyler’s phenomenal training was fear of the gym and a general lack of education regarding both nutrition and physical fitness. I would have never stepped into a gym before Tyler encouraged me it wasn’t such a scary place after all. My body is completely different than it was three years ago; healthy, muscular, confident, and flexible. We started our journey together understanding food groups, different types of workouts, and how to live confidently. Over time she helped me graduate to yoga and today I am strong enough to challenge myself bi-weekly to Barre classes. She took an ankle that was unbearable to walk on and helped me strengthen it to this day where I can walk, run, and even do the most complex ankle yoga-poses.

“Tyler is a joy to her clients and each member of her Stevenson University fitness classes. From Yoga, to Pilates, and Women on Weights, she inspires young men and women to branch out and try something new to further challenge their minds and bodies. I give her my highest praise and openly endorse each and every one of her services from ZYTO scans, personal training, nutrition coaching, and group fitness classes. Because of her, I live an active and healthy lifestyle led by my own personal choices and goals.”

-Caitlin’s Testimonial, Winter 2019

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Travel

Traveling with chronic illness: What’s in my carry-on bag

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One of the most important things to have on a long flight is a smartly packed carry-on bag.

While doing some online searching, I was surprised to see that there was very little information about things to pack in a carry-on bag for people with different needs. As someone who has dealt with chronic illness for over the last decade, I know that symptoms can, and often do, flare up during travel. Luckily, as an experienced traveler, I have some insight on what someone with chronic illness may need on a long flight.

To be clear, most of the specialty items that I packed were for fibromyalgia and irritable bowel syndrome (IBS), but anyone who suffers from any type of gastrointestinal upset or chronic pain could find benefit from these products.

So, here is what I have in my carry-on bag for my upcoming trip to Arizona (a six hour flight with a four hour layover in Denver), including the usual, mundane items everyone has, and a couple of extra special items that I think you may find helpful for your next trip.

1. Book

For a long flight, it’s important to have something to pass the time. I personally enjoy catching up on my reading while flying. Currently, I am reading Brain On Fire: My Month Of Madness by Susannah Cahalan. I haven’t finished it yet, so I can’t give you a formal review, but thus far, it has been truly captivating and difficult to put down. I am very much looking forward to finishing this book during my trip.

2. Magnesium Plus Stick

This balm is a lifesaver. The Magnesium Plus Stick from Jordan Essentials is a lotion bar enhanced with magnesium, peppermint, basil, lavender, and frankincense. It provides fantastic relief for headaches, muscle aches, and other inflammation associated with chronic pain. After rubbing it on, the effects are almost instantaneous. I never go on a trip without it. 

3. Extra supplements/medications

Most of my supplements/medications are packed away in my luggage, but there are a few I like to have on-hand just in case of some pain or stomach upset, or on the off-chance that the airline loses my luggage. I have extra doses of all of my essential pills in my carry-on, as well as a few extras, just in case. 

For general health and wellness, I use an adult multivitamin from Equate. As a nutrition coach, I recommend everyone take a multivitamin daily to make sure they are getting in an adequate micronutrient intake. 

I manage my IBS with the supplement form of Magnesium Citrate from NOW supplements, which helps regulate the typical wave pattern of constipation and diarrhea for this disease. 

Insomnia is a very common side-effect of fibromyalgia. When your body is tense, it’s difficult to relax enough to fall asleep. To help with this, instead of taking prescription sleeping pills, I use a Melatonin supplement from Nature Made, the only supplement company regulated in the United States (for all other supplements, I make sure they are from reputable companies approved by foreign governments, like Canada, that regulate supplements; except for Nature Made, the FDA does not regulate any supplement companies in the U.S.). 

When traveling, it can be difficult to get in enough vegetables, which are incredibly important for general health, gastrointestinal function, and inflammatory balance in the body. Just in case I am not able to eat my veggies, I packed my Amazing Grass Green Superfood Capsules, which offer a full serving of vegetables along with probiotics, digestive enzymes, and spirulina. 

I never know when IBS symptoms are going to flare up, especially when traveling, so I always pack some Gas X Extra-Strength Soft Gels in case I need to calm my finicky intestines. On this note, I also packed TUMS, just in case my stomach has any trouble.

The last “just-in-case” medication I packed is Aleve. I always try to relieve my pain symptoms as naturally as possible, but sometimes, when the body aches won’t go away, an anti-inflammatory pill is a good solution. Aleve is my favorite because it won’t irritate my stomach the way ibuprofen will, and it provides pain relief for 12 hours.

4. Electrolyte powder and an empty, reusable water bottle

When you’re traveling, it can be difficult to drink enough water. No one wants to be constantly running to (or trying to find) a bathroom. To get the most out of the water I am drinking, I bring Propel electrolyte powders. They help give my body the hydration it needs, and they are low-FODMAP, so they aren’t going to upset my IBS. 

You can’t get through TSA with a bottle of water. However, once you are through, you can fill up an environmentally-friendly, reusable water bottle. I like the Contigo brand of water bottles – the tops lock to reduce spills, they hold a lot of water, and they aren’t too expensive.

5. Protein bars

Everyone gets hungry when they are flying high in the sky. I personally like to pack protein bars to help me feel satiated for a long period of time. Simply Protein peanut butter cookies are not only delicious, but they are made with all-natural ingredients (unlike most protein bars, which are packed full of chemicals and/or sugar). 

6. Neck pillow and eye mask

To rest my aching neck, or to catch a couple minutes of sleep, I like the ZOYLEE twist memory foam travel pillow. It can be formed to different shapes, so no matter how you are sitting, you can find a comfortable place to rest your head.

To block out the light, I use the Alaska Bear natural silk sleep mask. It’s comfortable, stays pretty cool, and protects my eyes from any light trying to break through.

7. Laptop

As a blogger, this is an essential on my trip. I absolutely love my MacBook Air. It has lasted longer than any other laptop I have ever owned, and it still works just as good as the day I bought it. It’s also sleek and lightweight, which makes it perfect for traveling.

To keep my laptop safe, I use the Lalumix plastic hard shell with keyboard cover and screen protector. Sunflowers are my favorite flower, so my choice in decoration was obvious. However, Lalumix has plenty of designs to make anyone happy. 

8. Essential oil roller bottle

High stress situations mean flare ups, both for fibromyalgia and IBS. To help curb this problem, and to keep my cool in general, I use the Jordan Essentials “peace” herbal blend roll-on. It’s a blend of grape seed, orange, ylang ylang, patchouli, clary, and frankincense oils. It is quite simply tranquility packaged in a bottle. 

9. Headphones

Music and podcasts are a necessity on a long trip. I also use these in place of earplugs when I am trying to sleep. I love my JLab Audio JBuds Air Sport True wireless bluetooth earbuds. They have the longest battery life of any bluetooth headphones I have ever owned, and they are sweat resistant, which makes them perfect for running once I get to my destination.

10. Hand sanitizer

We are in the middle of a pandemic – enough said.

11. Peppermint tea

Ordering a cup of hot water, either on the plane or at a coffee shop, is a simple way to bring instant bliss when you have tea on hand. STASH peppermint tea is calming and soothing, not just for the mind, but also for the gastrointestinal tract. 

12. Journal

I am a writer. I never go anywhere without my journal. I personally love this Busy Bee design from Lady Jayne Ltd. because I feel like it captures my personality perfectly. It makes me smile every time I look at it. 

That’s it! I hope you have found this list helpful, whether you struggle with chronic illness or not, to help you create a carry-on bag that provides entertainment, peace of mind, and preparedness for any trip. 

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Colorado road trip: Day 13

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One year ago, I spent my Fourth of July running into Salida, Colorado with my teammates. We were part of 4K for Cancer, a fundraiser created by the Ulman Foundation. Last year, two running and two biking teams spent their summer traveling across the country to raise money for young adults impacted by cancer. 

That was one of the most impactful summers of my life. For seven weeks, I challenged myself, physically, mentally and spiritually, more than I ever had before. I met twenty of the most incredible people I have ever known, who have continued to dedicate their lives to helping others. An entire summer was dedicated to a cause much bigger than myself, and I will never regret that experience or the memories I made on that trip.

But that was the summer my chronic health illnesses, which I had spent years trying to improve, became so much worse. My self-confidence was crushed. I felt labeled by my disease. I hated the idea that my health was burdensome on anyone. The last year has been a battle against those still worsening health conditions, which ultimately lead me to being on the new supplements and diet that have made this trip a bit more complicated. 

This morning, I woke up in Salida, Colorado, ready to once again spend the Fourth of July in one of the most beautiful states in America. Last year, I would never have dreamed that I would be returning to Colorado so soon, nor that I would be watching the fireworks from the same place that I did then. And I could have never imagined that the man I was dating then, the man I had probably bored my teammates by talking about so much, would be here with me, and that we would be engaged.

We began our day with a morning hike at Waterdog Lakes. Joseph had chosen the trail because he realized we had not yet done a lake trail in Colorado. When we arrived at the trail head, we met Troy, a Colorado local from Denver who told us to keep hiking to the second lake because it’s better than the first. Armed with that knowledge, we began trekking up the steep incline of the mountain. We passed cascading waterfalls, climbed rocky paths, and wound through lush pine trees before finally arriving at the first, clear, blue lake.

The second lake was more difficult to find. While searching, we met up with two other Colorado locals, Hannah and Olivia, speech pathologists from Colorado Springs. They had met in graduate school in Iowa, and they just happened to both accept jobs and move to the same apartment building in the same week, just before the novel coronavirus shut down the country. Enjoying the extra company, the four of us continued our search for the trail. What we ended up doing instead was climbing up a pile of boulders that led us to where the lake was nestled between the trees and mountain peaks. We said farewell to our new friends at the top and sat for a few minutes to enjoy the view before beginning the long walk down. It had taken us two hours to get to the top of the mountain, and there were thunder clouds once again threatening us in the distance. 

Luckily, we made it to the bottom safely, just as Troy and his family were finishing their hike. We talked with him about the hike, and he recommended another trail just a few miles up the road at Monarch Crest. Joseph excitedly proposed that we wake up early for a sunrise hike tomorrow morning before beginning the drive to Maryland, and I agreed.

We headed to Salida next to spend our last day in Colorado relaxing and enjoying our time together. Just as we parked, the clouds began to sprinkle rain on us, so we hurriedly packed a lunch and headed to the park. We huddled under a tree to eat. In the middle of the park, a crowd was gathered to watch traveling circus performers from Chicago. We watched the dancing performers and trapeze artists from a distance, gasping when we were fooled into thinking a trick went wrong and applauding enthusiastically at the end of each act. 

Main street was our next destination. We walked the shops, pausing to eat a scoop of ice cream and dairy-free gelato from a local parlor and to buy lattes from a small coffee shop. 

The afternoon flew by, and before we knew it, the fireworks were only a few hours away. We made dinner at our car and then walked around the park and neighborhoods for an evening stroll. As the sky grew dark, we returned to our car, where we set up pillows to sit outside and watch the fireworks. We had parked just below the memorable “S” mountain in Salida, where the letter is painted in white near the top peak. For Independence Day, the “S” was lit up with  white lights and a string of red lights formed a heart around the letter. We finally opened the personal-sized wine bottles we had been saving for just this occasion and toasted our final evening in Colorado.

The festivities began just after the world finally grew dark. Mountain bikes strung with lights appeared from the top of the mountain and wound their way down in an ant line formation. The crowd cheered enthusiastically, prompting one young spectator nearby to ask his parents if the bikers were famous. 

The expectation in the crowd mounted as the bikers finished their descent. We all waited excitedly for the first boom and crack that lit up the night sky.

As bright colors filled the sky and gold dust rained down toward the mountain, I couldn’t help but think about the journey that brought me there (and I’m not just referring to the last two weeks). The last year of my life has been a journey that brought me to this moment. It has not been an easy year – between personal health struggles, starting my own business, the coronavirus pandemic, and so much more, this has been a tough year for me and many people. But there is no doubt in my mind that it has been the best year of my life, and a lot of that is owed to the man that was sitting beside me, watching the fireworks. I have grown a lot in the last year, and with his support, I have learned more about myself and who I am with my health problems, not who I am because of them. 

So, there I was, back in Salida, Colorado, sitting beneath the fireworks, exactly where I was a year ago. In that moment, it was as if nothing had changed. But I came back to this place changed. I am now older, stronger, and more confident than the last time I was here.

There was something poetic about ending a chapter of my life with fireworks crackling above my head. Sitting there, my head rested on Joseph’s shoulder in one of the most beautiful places in the world, I could not think of a better place to begin the next part of my story.

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Colorado road trip: Day 10

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Be courageous.

When I woke up this morning, the shirt I changed into was the one I earned last summer when I ran across the country with the Ulman Foundation. It’s a bright yellow shirt, with the words “Be Courageous” emblazoned on the front in dark blue letters. It’s one of my favorite shirts, one that always reminds me of the feat I accomplished last year and that serves as a helpful reminder for my life. 

Already feeling encouraged, I excitedly began my day, even though the difficulties of this trip were starting to get to both Joseph and me. Our biggest complaint today was how badly we needed to shower. The way we smelled was starting to offend even us, so I can only imagine what other people thought. My feet, the one part of me I had not been able to get clean even in our makeshift outdoor showers, were caked in dirt. 

Luckily, we reserved an Airbnb for tonight in Denver. For much of our day, instead of being excited about the adventures we were experiencing, we were most looking forward to showering. Every hour, Joseph gave me the countdown of how long it would be until we would be clean again. 

We started our day with an easy two-and-a-half-mile hike with a view of the mountains in the background. We then stopped at a local library so I could teach a yoga class via Zoom, and then we headed to Chautauqua Park for a more strenuous afternoon hike. 

Per a local’s suggestion, we did the Flatiron trail. It was another two-and-a-half-mile hike, but this one had an elevation of over 1,400 feet. The trail took us straight up the side of the mountain with no place to rest. Breathing heavily, we managed to keep conversation going as we scaled the rocky landscape. 

“Is it worth it,” Joseph jokingly asked some hikers on their way down the trail.

“Oh, yes,” one woman said. “The view is always worth it.”

She was not wrong. Joseph and I sat at the top, feeling accomplished and satisfied. The flatirons resembled rockslides caught at a single, picturesque moment and left that way for eternity. The rocks formations slanted against the mountainside, creating three, nearly identical plates. In the distance, we could see the mountain we hiked yesterday against the backdrop of taller, snowier peaks. 

The trip down was long and tiring. My legs were shaking from the amount of exertion I have placed on them over the last few days. I was definitely ready for a good night’s rest. 

We ate a quick picnic lunch in the park, and then we began the drive to Denver. On the way, we stopped at a Starbucks to purchase lattes and the souvenir I have been most excited about. Last year during 4K for Cancer, one of my teammates, Illona, told me about the mugs she buys at Starbucks everywhere she visits. Each mug is designed for the particular city, state or country the Starbucks is located at, with the name of the place and images reminiscent of different landmarks located there. As a world traveler, she had mugs from many different countries. She told me how, when she had guests, she coyly would ask them from where they would like to drink their coffee: Paris? California? And then she would serve them coffee in the corresponding mug.

I thought it was such a cute idea at the time. Then, as Joseph and I grew more serious in our relationship, I thought it was the perfect souvenir for us to get on all of our travels together. We are avid coffee drinkers, and Starbucks stores are everywhere. We were bound to dip into one on all of our future travels at some point, so why not get a corresponding mug from each place to make a collection? 

The Colorado mug is the first of our collection. I can’t wait to see how many other mugs we will add to the shelf in our future home.

Our Airbnb was tall, blue house in a nice neighborhood just twenty minutes outside of Denver. The first and most important thing on both of our agendas was taking a shower. Joseph went first, and he came back looking refreshed, his shin a couple shades lighter now that the dirt was scrubbed from it. 

“I feel like a new man,” he told me. “I feel like we are a different species now.” 

I jumped up eagerly, grabbed my toiletries, and went into the bathroom. I turned the water the temperature up as hot as I could stand, and then I let it cascade down me, watching dirt run off my skin and into the drain. I massaged my head with shampoo until my fingers were numb, and then I scrubbed my skin until it felt raw. Even after all that, I’m not sure I was entirely clean, but I finally felt human again. I can’t even express how revitalizing that shower was. After ten days without one, it felt like a luxury.

Joseph and I relaxed in the room in our sweats until it was time to get ready for dinner. I had searched for the best places to eat in Denver and then carefully scanned the menus of each place for something I could eat on my new, restrictive diet. I found two places, and yesterday, Joseph and I made reservations at Roxy on Broadway. 

We dressed up in fancy clothes, he in khakis and a button-down red and black plaid shirt, and I in my classic little black dress. Feeling as if we were first-class citizens, not two young adults who had just spent the last week camping and sleeping in their car, we exited the house and approached our car. It seemed odd that we no longer matched our ride; while we had transformed our appearance in the matter of two hours, this car was a stark reminder of where we had actually come from, with its cracked windshield, duct-taped rooftop carrier, and dirt streaks. But this car had carried us all the way from Maryland to the last stop of this adventure; no other mode of transportation would be fitting to carry us to our celebratory dinner.

Roxy on Broadway was hidden away from the bustle of downtown Denver. With its garage-style door and simple, brick appearance, it could easily be overlooked. But inside, it was a 1920s era dream. Candle-lit chandeliers hung from the ceiling in front of the bar stacked with local liquors. Tables and chairs had been set up for customers to sit theatre-style in front of a small stage, where two musicians played. The menu featured classic prohibition-era cocktails, while the food was modern and diverse. 

The staff was pleasant and accommodating. When we had made a reservation, Joseph had written in the notes that I was on a low-FODMAP diet, something most people don’t and probably will never have to know about. While the menu featured multiple gluten-free and vegan options, it was difficult to be absolutely sure which selections would not aggravate my stomach. The chef, however, had already taken this into consideration. I was assured by our hostess upon arrival that he was fully aware of my needs. I ordered a kale salad, and the chef whipped up a homemade oil and vinegar dressing so that I could enjoy it without any adverse side effects. Meanwhile, Joseph enjoyed a pulled pork sandwich with a side of the best french fries I have ever tasted. They were substantial, crunchy on the outside, soft on the inside, and seasoned to perfection.

Joseph and I toasted all that we have accomplished and experienced together over these last few months in quarantine – his graduation, his birthday, and our engagement. It was our first drink together in a restaurant, and I am so glad we waited. It felt good to toast to life in a city a mile high in the sky. 

The musical entertainment for the night featured Erik Fellenstein, a Colorado local. He started his show with a guitar accompaniment, but the second half he performed by himself. Joseph and I stayed longer than expected to catch his full performance. We thoroughly enjoyed his jazzy, folksy style, and many times we caught ourselves laughing at his jokes. His songs were entertaining, both lyrically and instrumentally, and I was struck constantly by the breadth of his talent. He sang with soul, and he played the violin with a richness that is often lacking by musicians.

At the end of his performance, Joseph and I clapped with the rest of the crowd, sipped the last of our drinks, and then left to visit Larimer Square. To our disappointment, the lights strung across the street were still lit, but the shops were closed. Vowing to return tomorrow, we returned to our AirBnb for a much-needed night’s rest in a luxuriously warm and soft bed. 

Be courageous. It was the message on the shirt given to me after I had completed the most courageous adventure I have ever been on, and it is the message I still try to remind myself of every day. While 4K is still probably the most amazing feat I have ever accomplished, I have the opportunity every day to do something courageous. It took courage to go on this road trip, especially when I had just started such a strict and limiting diet for my health, which has been declining steadily for the past year. It took courage to have the tough conversations I have had with Joseph during our long car rides, and to explore deeper into my own psyche during those trying moments. It took courage to place my trust in another person, to be vulnerable with him, and to promise to spend the rest of my life with him, for better or for worse, in sickness and in health. 

These moments that take courage can be daunting at their best and absolutely petrifying at their worst, but as Joseph and I were reminded by that Boulder local during our hike today, the mountain is always worth the climb. The courage it takes is always worth the adventure it takes me on. 

Follow your dreams. Explore life outside of your comfort zone. Be courageous. You never know what amazing adventures life will have waiting for you when you do. 

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