Ok. I am going to give you all my nutrition secrets. People come to me for “weight loss”, however you CAN NOT lose weight until you:

1. Sleep through the night without getting up to urinate.
2. Wake up with an urge for a bowel movement or have one within an hour of waking and/or two bowel movements a day.



SLEEP:

It doesn’t matter how much water you drink prior to bedtime, of course be a bit realistic, your bladder is big enough to hold water through the entire night. Your REM (rapid eye movement) sleep is THE most important aspect of a healthy life. Your body needs to restore, recovery, rebuild and re-energize and if you wake up in the middle of the night you are interrupting this process. Most people wake up exhausted every morning, and grab their cup of coffee for energy. Please email me for my hand out to support you with conscious tips to restore your natural sleep patterns.

POOP:

Everyone’s favorite subject because everyone does it. To lose weight you HAVE to poop. Fat doesn’t just fall off your gut, it has to come out. The ideal bowel movement is first thing in the morning, formed, solid, floating, dark, complete, and doesn’t smell too much. The other ideal is experiencing this type of bowel movement after every meal. Yes, this is an ideal goal for all. If you experience constipation or diarrhea, you have the tendency to be chronically tired and gain weight easily. You do not have to live like this, please visit a health care practitioner or give us a call.

Sleep tight & poop right,
Heather Fleming

I adore Weight Watchers for a few reasons. It assists people in the beginning of their journey by helping them learn about food groups, portion sizes, and accountability. However, my desire is for people to upgrade their current meals to foods that offer more nutrition and healing capabilities.



Most foods that come in a box are processed and contain low nutritional value. These factors cause systemic inflammation in the body, which is a stress factor that leads to low energy and disease.

Conscious Nutrition recommends NOT to count calories or points, however to balance your macronutrients. We do this by calculating your BMR(Basal Metabolic Rate, which is your energy output), activity level, Body Type, Blood Type, and other health factors to discover your bodies desired energy output. Then we balance your Protein, Carbohydrates, & Fats throughout your entire day. By using the Conscious Nutrition Exchange Range you are able to keep track of your food in an efficient and empowering manner. If you go off balance, we teach you how to balance out the next day or your entire week.

The other best tool is to learn your body’s subtle messages. These messages are key to enhancing your energy and vitality. Your body want to be perfectly healthy and understanding how it communicates this to you is key. When you begin to trust your body you will crave whole foods and be guided toward your natural instinct.

Make it a great day,
Heather Fleming

There is more information at your finger tips regarding health and wellness, and it can become a bit confusing. The number one rule is to ALWAYS listen to YOUR BODY.



Some people consider certain snacks “healthy”, when these could actually be causing you more hunger. Snacking is essential on an as needed basis. Every day is different and life is dynamic and changing. If you eat meals with the correct balance of Macronutrients, you will feel sustained until the next meal time. When you consistently need a snack between meals, a few different things could be happening:

1. Your blood sugars are too high or too low, which makes it very difficult to lose body fat.

2. Your Macronutrients (Protein, Carbohydrates, Fat) are imbalanced. Usually it is low protein and healthy fats during your day.

3. Your digestive tract is not absorbing nutrients, leaving your body malnourished

4. You can be bored from your food and need more variety.

If you are more active and need more fuel, Conscious Nutrition’s favorite snacks include:

1. Green apple with Almond Butter

2. Protein Shake with Coconut milk

3. Cucumbers with hummus or guacamole

4. Raw goat cheddar slices

Happy snacking and enjoy.

Heather Fleming

I love my nutrition program and philosophy. Life is dynamic, always changing, and you have to be able to adjust. I get to assist people on how to adapt to these changes as they live a stellar life of vitality.


Eating a stagnant perfect diet can set people up for failure BEFORE they even start. One word that many other nutritionists use is “moderation”. When you eat dark chocolate or Gelato, I do not want you to sit there and OBSESS on how you should only eat this with MODERATE excitement. I want you to be FULL filled from this adventure and experience, then have an herbal tea or lemon water an hour later.

One secret to health and vitality is to CLEAN OUT the system on a regular basis. This can range from one day of eating vegetables after a weekend of too much fun or a three week guided juicing program. I am implementing something in between so my clients can function in their real life. The 3-week RESET program is whole food based and a time to give the body a break. The first week gradually and gently takes out foods that can stress the body, the second week is packed with FOOD such as vegetables, grains, avocados, and an optional protein shake. The third most important week is bringing back foods and noticing how they make you FEEL.

This tool is always here for you in case you had to much PARTY. PARTY. PARTY. and need an RESET.

The worst scenario is you may overdose on vegetables:)
Heather Fleming

I prefer NOT to tell people certain foods are “good” or “bad”. However, you may get a sense what I think about cereal from the picture above. I have an amazing job to upgrade people’s health and suggest foods that have more yang, umph, nutrition, vitamins, and TASTE.

It isn’t that cereal is completely “bad” there is more to it.

1. Cereal does not have the vitamins and minerals your body needs from the processed and overheated grains. Grains that are cooked at a high heat lose their nutritional value and are difficult to digest.

2. If you eat cereal every morning, your body is MISSING out on all the OTHER nutrients it needs. The body will take the nutrients from bones, muscles and organs to keep it running at the level you need it too. Thus, cereal can be a cause to muscle atrophy, osteoporosis, and dis-ease.

3. Cereal can imbalance your blood sugar causing you to crave sugar @ 3 pm then depleting your energy level for exercise at 5 pm.

Don’t go off cereal cold turkey.

1. Add whole fat milk to your cereal for more macronutrient balance, or substitute the cow’s milk with coconut milk.

2. Conscious Nutrition’s Cereal substitute is crushed nuts with organic honey and topped with almond or coconut milk.

3. Try incorporating eggs with vegetable twice a week, especially the weekends when you have more time to cook.

If you are going to keep a cereal around for the kid in you, try cereals with less processed grains, check out the sugar amount and make sure you can read the ingredients in the list. Cereal is meant to eat when we were kids in front of Saturday morning cartoons. However, life has more demands and stress, now your body need foods packed with vital nutrients. Change the cereal but keep laughing at the cartoons, this will keep you feeling young.

Make it a great day,
Heather Fleming

Gluten sensitive, Lactose intolerant, Celiac, Peanut allergy, and the list goes on. The MAIN reason all of these “dis-eases” are becoming wide spread is each individual’s body has a compromised immune system, their diet is lacking macronutrients and their digestive tract has malabsorption issues.

Of course, eliminating foods that cause the stress is a simple treatment. However, telling someone they can NEVER have wheat again is not a easy way to live. Human nature and restriction DO NOT go together. Also, a restrictive mindset and diet is challenging in our society. If you decide to be restrictive, just remember do NOT stress over it. Stress alone is the biggest cause for disease and is what makes the immune system compromised in the first place.

I personally was gluten intolerant for a period of time. I now eat gluten. It is not part of my “daily” diet, however if someone brings me over a piece of carrot cake, I AM IN! (hint hint)

To begin the healing process, I highly recommend to visit a specialist and begin a nutrition supplement protocol and food upgrade plan. In the meantime, watch this video and smile.

My dear friend shared this video with me & I am still laughing.

Allergy Pride Parade

Have a wonderful weekend!
Heather Fleming

Happy Super Bowl Week! As an avid NFL follower, I will be watching the game to see Madonna & the new commercial with David Beckham in his underwear.

Here are some strategies to prevent the massive food and alcohol hangover on Monday morning:


1. Have your first meal within an hour of waking consisting of protein, vegetables and healthy fat.
For example:
• 1 whole egg and 2 egg whites sautéed in coconut oil with spinach, broccoli, and onions.
• Protein shake (Rice, Eggwhite, Whey or Pea) mixed with unsweetened almond milk, cinnamon and 2,000 mg of Omega 3 Oils.
Hold on the starch because there will be plenty @ the party.

2. As your party favors, bring foods that follow the more Conscious aspect of the Conscious Nutrition Program such as:
• Cut up red peppers, broccoli, and carrots to dip with Hummus or Guacamole
• Nut Thins and Raw Goat Cheese
• Buffalo Meat Balls with Bitchin Sauce (www.BitchinSauce.com)
• Dark Chocolate Almonds
This will support you to experience all the flavors and satisfy your cravings of sweet, savory, salty, spicy & sour.

3. Try these cocktails to support you with less of a hangover as your fellow party goers:
• Mix Vodka with tonic water and a whole lime
• Try Organic or Wheat Free Beer: Such as Samuel Smith’s or New Planet Brands. These beers are less mucus forming and can help with the congested headache feeling after consumption
• Organic Red Wine: This isn’t as much as a football watching drink, however, you usually drink it slower and in less quantity. My personal favorites are; Bonterra & Natura

4. The SECRET: When you return home, drink either 2 EmergenC’s in 4 ounces of water or a Coconut water. This will hydrate your body and cleanse your liver while you rest.

Have a great time,
Heather Fleming

Salad with Low-Fat Dressing & Topped with Chicken


This is the time of year many people order more “healthy” salads at lunchtime to achieve their weight loss goals. These salads are usually not nutritionally dense thus leaving people hungry for sugar immediately or 30 minutes after lunch.

The common ingredients in this meal are:

1. Iceberg Lettuce: Is comprised mostly of water and is more available in colder climates with less access for fresh produce. Iceberg lettuce has less fiber and vitamins than other salad ingredients. Other recommendations to liven up your salad and add nutritional value are: Arugula, Swiss chard, Kale, & Spinach.

2. Fat Free Dressings: These dressings replace fat with sugar in their ingredients. It also uses lower quality oils, which can cause an inflammatory response in the body. Besides, the other words in the ingredient list that you cannot pronounce be careful of Splenda aka Sucralose as one of these. Splenda can challenge the Nervous system and cause weight gain.

3. White Meat Chicken: I mentioned this in a previous blog and felt it was worthwhile to bring this subject up again. White meat chicken doesn’t contain the blood flow, as does dark meat chicken. The blood contains B vitamins that are more easily absorbed by the body. In addition, the dark meat offers a bit more fat to assist with satiety, and preventing the 3 o’clock sugar cravings.

As you order your new upgraded lunch, try these substitutions:
• Darker greens
• Olive oil and vinegar on the side
• Peruse the menu for other vegetables they serve and ask to add those to your salad
• Substitute the breast for some leg meat
• Enjoy!

Make it a great and yummy day,
Heather Fleming

I am a bar-a-holic. I have bars packed in my purse and car at all times. Yes, sometimes I would rather have a home cooked (or raw) meal, however a healthy lifestyle on the go has some obstacles, so might as well make them tasty.

This bar is my recommendation to introduce people to the bar world. The number one way to choose a bar is by taste, and the next is the first ingredient on the label. The first item listed is the primary ingredient of the recipe. I recommend a nut or seed to be the first ingredient especially over a sweetener.

If you are conditioned to focus on calories and fat grams, you could be freaking out right now by looking at this label. This is the other component to review. Make sure your bars are balanced between Fat, Carbohydrates, and Protein grams. Some bars are high in carbohydrates, leaving you hungry and bloated. “Low Fat” is out to date and healthy fat is where it is at. Calories and sugars are relative depending on the source. As for sugars, the best options include dates, organic honey, and organic maple syrup or molasses. High calorie and nutritious foods such as honey, nuts and avocados are essential for optimal wellness.


If you are sensitive to nuts, especially almonds and peanuts try these other bars: Good on Ya Bar has Brazil nuts or Maui Peace Bar is nut free!





Happy Snacking & Make it a great day,
Heather Fleming

As I was jogging through downtown Burbank today, this ladybug became my running partner. Just before she landed on me, I was reflecting about this quote in a book I just read. “You Attract What You Are”. This quote says we have 100% responsibility of our life. So, if you someone cuts you off in traffic, or you never get “what you want” this is the vibe you are sending out.

However, this is GREAT news because you can change you. Research says that we have over 80,000 thoughts a day and 80% of those were the exact same as yesterday. So we can get off the roller coaster of emotions and life “just happening to us” and make some changes.

Top 3 things to implement into your daily life to attract more of your true essence.

1. WATCH your thoughts: I have so many clients who beat themselves up over their body image. Let go, you can not be mean to yourself to become healthy or lose weight. Completely the opposite.
2. Meditate: Spend 5-20 minutes a day just sitting. We are programmed to go and go, the real connection we crave is when we are silent and can hear the happiness come from within.
3. Nourish your body: Eat one meal a day in silence. Chew thoroughly, and feel the food energize your body. Even say a blessing prior to the meal to thank all the energy that was expended for that food to get to your plate.

According to the symbolic meaning of a ladybug landing on you, it means your wish will come true:) I am in!
Make it a great day,
Heather Fleming