We are so pleased and thrilled to introduce our two new resident naturopathic doctors here at Richmond Natural Medicine, Drs. Chelsea Barranco and Cloe Franko! Our resident doctors play a vital role in our office to not only support our current naturopathic doctors with their patients and research but to continue to foster our clinic as a primary continuing education clinic for future naturopathic doctors. Dr. Barranco and Dr. Franko are currently accepting clients in our office, and we could not be more excited to foster their clinical experience here at RNM. 

Cloe Franko, ND

Areas of specialty: Autoimmune conditions, gastroenterology, chronic complex conditions. 

Dr. Franko completed her undergraduate degree at the University of Richmond. After working in social justice and climate change advocacy in Boston for nearly a decade, she pursued naturopathic medicine at the Canadian College of Naturopathic Medicine in Toronto, Ontario. There she served as president of the Naturopathic Students’ Association and graduated at the top of her class. While in Toronto, she completed an externship in homeopathic and botanical medicines with Dr. Paul Saunders, Ph.D., ND.

“I have a special place in my heart for patients at the end of their rope with chronic complex conditions, such as autoimmune conditions, gastrointestinal issues, mold and mycotoxin illness, Lyme disease, fibromyalgia, chronic fatigue syndrome, and chronic infections. These are some conditions for which we (medical practitioners as a whole) are still learning. As a result, supporting them effectively requires taking in the vast amount of existing research, balancing it with the art of naturopathic medicine to understand what each patient needs to heal, and collaborating with their other practitioners. In this way, I strive to support the whole person – mind, body, and spirit.

Wherever you are in your journey, I am inspired to help you reach your full potential if you have needs that are not being fully met by your current team of practitioners and are ready to live with vitality and strength.”

Read more from Dr. Franko

Dr. Chelsea Barranco, ND

Areas of specialty: Gastroenterology, mental health, general wellness

Dr. Barranco completed her B.S. in Biochemistry and her M.A. in Latin American Studies at Ohio University in Athens, OH with a focus on infectious disease research and international field research. Dr. Barranco then completed her MSPH in Tropical Medicine at Tulane University in New Orleans, LA. She obtained her Doctorate in Naturopathic Medicine from Sonoran University of Health Sciences (formerly SCNM) in Tempe, AZ.

“As a medical student, it was fascinating to learn how Naturopathic medicine provides patients with additional options that enhance the body’s innate ability to heal itself and remove obstacles to cure. Homeopathy has become my favorite modality for this reason, but also because it allows me to provide individualized care. I am committed to taking the time to learn about each patient and cater to their unique needs.

Mental health is one of my interests as I feel it is an important component of any dis-ease. In treating the whole person, I also intend to address the mental and emotional picture of each patient and aim to create a healing space that is welcoming, safe, and comfortable. I am thrilled to join Richmond Natural Medicine and I am looking forward to helping patients with their healing journey”

Read more from Dr. Barranco

To schedule appointments with Dr. Barranco or Dr. Franko, call our office at 804-977-2634. Our front desk staff will be happy to answer any of your questions and pair you with a practitioner that’s just right for your wellness needs and goals. 

Autumn is our favorite time to revamp and restock the home and office apothecaries with our favorite herbal blends for chillier days ahead. Herbal teas for autumn are especially cozy and warm, and when enjoyed throughout the day can help keep us hydrated, and provide some therapeutic and medicinal value as well! Below are some of our favorite blends that we reach for each day and a few pearls on why we love them:

Ginger – ginger is one of the most warming herbs to enjoy in tea form. Its zesty and pungent flavor tastes powerful with every sip, and it really does warm you right up from the inside out. Ginger supports healthy circulation and digestion, making ginger tea a great option for those who run cold or feel like they have a slow or slightly weak digestive system. Our favorites include Lemon Ginger tea, Three Ginger tea, or simmering fresh ginger root on the stove, covered, for about 15 minutes. 

Green Tea – a subtle and gentle perk for morning or midday, green tea does contain small amounts of caffeine that is easier to tolerate on an empty stomach in the morning, or is the perfect late afternoon boost if you experience a bit of a slump after lunchtime. Filled with antioxidants and a mild, sweet flavor, this one is essential for any home or office tea nook. We enjoy Yogi Green tea, and Matcha Green tea.

Chamomile – nothing feels quite as gentle and comforting for mind, body, and soul as a classic chamomile tea. A calming nervine and digestive tonic, if you just want to sip on a warm, comforting tea all day then chamomile is a perfect choice. It is especially helpful after a meal for easing digestion or after a long and stressful day to help calm your nerves. We enjoy Chamomile, Vanilla Manuka Honey tea, and Fairytale Tea. 

Holy Basil – also known as Tulsi, holy basil is considered a calming adaptogen and has a mild, minty flavor. We love this tea because it feels like it lifts cloudy spirits and is a go-to if we’re feeling our inner Eeyore on gloomy days. It has an uplifting quality that is lovely to lift up the heart and calm our minds and can be enjoyed any time of day or night. Our favorite is Tulsi Rose tea. 

Chai blends – for a sweet, zesty, and warming blend midday, chai teas offer a burst of flavors that is both invigorating and cozy. The classic autumn spices like cinnamon, vanilla, ginger, nutmeg, and cloves make up chai blends, and each brand may have a different spin on its formulas. We prefer caffeine-free blends such as Vanilla Chai tea and Firefly Chai. 

Mints – spearmint, field mint, and peppermint are all classic choices for a mint tea, with peppermint being the most popular. Each one has a similar “minty” flavor profile, with peppermint being the strongest and spearmint being the sweetest. Mint tea is perfect when you’re feeling eye strain or a tension headache as the aromatic essential oils in mint help to release that tension and bring openness to our headspace. We enjoy Organic Peppermint Tea and Three Mint Tea. 

Note – when purchasing teas, make sure to look for “Certified Organic”, “non-GMO”, Fairtrade, or Fair for Life certified. These certifications ensure the herbs are grown and harvested responsibly. 

Herbs and spices offer not only a delicious burst of seasonal flavors but a therapeutic benefit as well when used strategically. In autumn, we look forward to aromatic, warming, and cozy herbs like cinnamon, ginger, cardamom, nutmeg, and fennel to delight our senses and warm us from the inside out. These five autumnal companion herbs many of you will already have in your spice cupboard, and here are a few ways to enjoy them every day for both their seasonal flavors and for health and digestion benefits:

Cinnamon – Studies show that cinnamon can help support healthy blood sugar balance over time, and is considered to have antioxidant and antibacterial properties. This warming and sweet spice can be enjoyed 1-2 teaspoons at a time in smoothies, overnight oats, berry compotes, and pies, and added to your autumn and winter teas and ciders. 

Ginger – Warming and zesty, ginger is very intense in taste while being anti-inflammatory and supportive of overall digestion. Especially in the colder months when our extremities are cold and digestion may feel stagnant, ginger helps to get warmth moving throughout the entire body. Add crystalized ginger to your baked goods and cookies, fresh ginger sauteed into your vegetable stir fries, and powdered ginger to your spice cakes, smoothies, oatmeal, and fruit pies. 

Cardamom – Sometimes an underused herb this time of year, cardamom is a deliciously aromatic spice that adds a punch of flavor and digestive support. When added to your teas, cardamom is ideal for when we feel like we’ve over-indulged and our digestion feels “damp” or slow. Cardamom gently warms the digestive system and eases that “stuck” feeling in our lower digestion. As a spice in cooking, this is best added to desserts like cobblers, or into spicy curries. 

Read More: RNM Favorite Autumn Recipes

Nutmeg – A perfect compliment to cinnamon, nutmeg is another gently warming and nutty autumn spice that has antioxidant and anti-inflammatory properties. This spice can be enjoyed sprinkled on fruit salads, added to french toast, a pinch into spaghetti sauces, and added to black teas for a chai-inspired flavor. 

Fennel seed– Fennel is often found incorporated into sauces, sausages, and hearty, dense meat dishes – and there’s a good reason. Fennel is considered carminative – meaning it helps with gas and bloating that may be caused by harder-to-digest foods and meals. Fennel seeds can be added to your pasta and lasagna recipes, pot roasts, chili, red and green curry dishes, and even chicken vegetable soups. It adds a sweet, aromatic flavor, and a little bit can go a long way.

Read More: 5 Tips for Holiday Digestion Support 

Take inventory this season of your current spice collection and update them if some need to be replaced and refreshed. Experiment with using new spices in your recipes and mix and match some within your meals to add interest and flavors! Each of these herbs tastes delicious in tea form, and adding a pinch to your favorite teas, or by themselves, will give you a clear indication of their flavor profile and how they feel in your body. 

What is Celiac Disease?

Celiac disease is a digestive autoimmune disorder targeting the small intestines. Symptoms are triggered by consuming gluten when the body mounts an immune defense against the gluten protein and ultimately damages the lining of the intestines. People with celiac may experience severe pain, diarrhea, bloating and gas that may feel debilitating. Although celiac symptoms are primarily in the small intestine, this is considered a “multisystem disorder”, meaning several organ systems can be affected by this over time. Due to the damage of the villi within the lining of the small intestines, the ability to absorb nutrients from our food decreases, sometimes leading to nutrient deficiencies, weight loss, and anemia. 

Read More: Supporting Autoimmune Conditions Through Naturopathic Care 

How is Celiac Diagnosed?

Your doctor will take a thorough health history and assess your symptoms and inquire into your diet and family medical history. They will recommend blood tests to assess for antibodies to gluten – as people with celiac disease will have a higher number of these antibodies in their blood. Often, they may test for anemia, or biopsy a small section of the small intestine to look for damage to the villi. 

The Naturopathic Approach to Celiac Disease

Most people with celiac disease have lived with this condition for several years – often undiagnosed and unaware of their specific dietary (gluten) triggers. Your naturopathic doctor will take a history of your symptoms and assess other areas of your health including lifestyle, stress, living environment and a thorough dietary recall. They will often request that you keep a food & symptoms journal to review in follow up appointments. If you have been suffering from digestive imbalance for several years, it is likely your ability to digest other foods has become compromised as well, with many people sharing a very long list of foods they can not consume. 

The naturopathic approach for working with celiac disease will often take several months, with a long term goal of digestive balance within 1-3 years. Gluten will likely be removed entirely from your diet, and your naturopathic doctor will work with you to provide a nutrition plan with plenty of substitutions and gut-healing foods. Diet, along with lifestyle shifts and supplements when appropriate, are all part of the long-term approach to celiac disease through a naturopathic lense. 

Read More: Transitioning to a Gluten-Free Diet

If you suspect gluten sensitivity, or have digestive health issues you would like to have assessed by one of our naturopathic doctors, give our office a call to contact us for an appointment. 

Back-to-School time for every family can be stressful and unpredictable. The seasonal transition to fall in itself is a bit sporadic with temperature changes – something that our body often has a hard time adjusting to when the weather abruptly changes from cool to warm. When we are experiencing daily weather changes along with being exposed to dozens or hundreds of other people in enclosed spaces, it can feel impossible not to come down with a cold or a bug more than once. When kids go back to school, there are a few small habits you can try to keep their immune system strong: 

Elderberry syrup – Elderberry syrup can be taken every day by the whole family to help keep immune systems strong and ward off colds and flu. Elderberry has been used for generations for its soothing, antiviral, and vitamin C rich properties to support general immunity, especially in the cooler months. There are plenty of options for this tasty syrup, but we prefer brands that do not include excessive additives or sugar. We recommend Gaia Herbs and Pukka Herbs for the best quality elderberry syrups. 

Read More: The Naturopathic Approach to Flu

Extra good quality sleep – We cannot stress enough the importance of good quality sleep on immune health. This is a time when our nervous system and immune system are in a state of rest and repair. We all require this time to strengthen our body’s natural defenses while not under the conscious daily pressures of work and school. Especially for your middle school and high school-aged children, make sure they’re allowing enough quality sleep (8-10 hours) each night. 

Read More: Sleep Hygiene Best Practices

Pack lunches with plenty of colors – Nutrition plays a critical role in maintaining a healthy immune system, and every day we should be enjoying plenty of colorful whole fruits and vegetables. If you’re packing a lunch for your child (or they’re packing their own), do your best to pack at least 2 different colors inside. Something like red grapes, cherry tomatoes, carrot sticks, beet chips, cucumber slices, or some dark lettuce or sprouts on the sandwich can go a long way when enjoyed every day. If lunches are not an option for this, then dinner time is the next best option. 

Read More: The Health Benefits of Every Color

Stay hydrated – believe it or not, dehydration is incredibly common in kids while back at school. They either forget to drink enough water or are not allowed to keep water bottles with them during classes. Drinking enough water throughout the day is essential for our lymphatic system and digestive system (both of which are critical for immune health) to function optimally. Many kids are prone to want sugary drinks like fruit juices or sodas, and unfortunately, this only contributes to stressing the immune system. As often possible, opt for fruit-infused water or herbal teas. You can even get lots of water in by enjoying water-rich foods like watermelon, berries, grapes, oranges, plums, and cherries!

Read More: Benefits of Hydration

Urinary Tract Infections (UTIs) are one of the most common infections in the US, affecting nearly 50-60% of women at least once during their lifetime (1). UTIs are more common in women, however, they can also present in men. Despite the prevalence of UTIs, the sudden onset and often disruptive symptoms can be painful and difficult to manage, especially if they are recurring. 

UTIs can affect any part of the urinary tract, including the bladder, kidneys, ureters, and urethra. The urinary system is designed to remove wastes and extra water from your body, and UTIs can develop when bacteria enters this system from outside the body causing inflammation and infection. UTIs do require prompt treatment, and if left untreated can lead to more serious issues such as kidney infections. They are often diagnosed with a urinalysis and treated with antibiotics. 

Symptoms include:

• Frequent urination, often urgent
• Painful urination, sometimes with blood present
• Abnormal or cloudy urine color
• Pain the back near the kidneys
• Pain in the lower pelvis

The Naturopathic Approach: Focus on Prevention

It is common to experience a UTI once in your lifetime, however, some people are prone to recurring UTIs and may experience these several times a year. In these cases, assessing the primary cause of these UTIs and focusing on prevention is key to managing the occurrence. Your naturopathic doctor will take a thorough review of your symptoms, and talk to you about your diet, lifestyle, hygiene, and immune health. Some general recommendations include:

1. Drinking enough water or herbal teas each day 
2. Personalized suggestions for hygiene practices during your menstrual cycle
3. Avoid foods that may be triggering excess inflammation in your body. 
4. Wearing undergarments that allow your body to breathe and keep you dry, including wool-based fabrics. 
5. Addressing birth control methods that may be contributing to UTIs. 

During your visit with your naturopathic doctor, they will look into many areas of your health that could be contributing to UTIs, as well as general urinary tract health and immune health. Every person is different, and symptoms may be mild or severe. If you have questions about urinary health or UTI support, please contact our office and our front desk will be happy to direct you to the appropriate naturopathic doctor for your needs. 

You may think it is only practical to go and see your doctor when you’re actively sick, or have mysterious symptoms pop up. But when it comes to sustaining your overall health and wellness, taking a holistic and preventative approach can be a tremendous asset to maintaining longevity. At Richmond Natural Medicine, we love working with men (and women!) who want to check in once or twice a year and make sure they are on the right track with their health, or optimize any wellness habits that are in line with maintaining their health goals. If you’re curious about some of the things our naturopathic doctors will be checking in with you about and offering personalized recommendations, here is a glimpse into a few pillars of wellness we make sure are strong and established for men’s health:

A Holistic View of Men’s Health

Whole-body health is best achieved through preventative daily habits. Small, daily habits really do add up over time, and even practicing one of these below can make a significant positive impact on your long-term health. Here are a few to keep in mind:

• Exercise regularly for 30 minutes per day or more. When you get your body moving, you enhance your blood and lymphatic circulation throughout the entire body – including the brain. Walk one day. Bike another. Rock climb or weight lift throughout the month. Consider swimming and hiking seasonally. As often as you can, challenge your body to work different muscle groups and your mind to try new activities.
• Eat a diet that’s colorful, hydrating & whole foods-based. Aim for five different colors of foods that you recognize as whole and unprocessed. Learning how to cook and prepare your own foods is a wonderful way to develop a closer connection to your foods, and bring a lot of joy and creative energy to your mornings or evenings! Also, remember to drink plenty of water throughout the day. As a rule of thumb, aim for half of your body weight in ounces each day, not to exceed 120oz. For example, if you weigh 160 pounds, that’s at least 80 ounces of water. 

Read More: Nutrition Tips: 5 Colors Each Day 

• If you’re over 35, go in for your annual check-up and bloodwork. Having a simple check-in with your PCP or naturopathic doctor – even when there is nothing actively wrong – is a great practice to follow your health journey over time. If you do wait to get all of your blood work done when something is going wrong, it can be very helpful to have several years of “normal” labs that you can compare to and know what your baseline is when you’re healthy. Things to get checked annually include your blood pressure, total cholesterol, glucose and A1C, vitamin D, and thyroid. More comprehensively, asking for a CBC or CMP (Complete Blood Count and Comprehensive Metabolic Profile, respectively) is a good place to start. 
• Do something different with your routine. When we settle into a routine, the brain can actually stop creating new neural pathways. Challenge yourself to drive a different way to work or to the grocery store. Brush your teeth with your non-di=ominant hand. Fix a new recipe once a week. Do brain puzzles on your phone or newspaper each morning. Explore a new hiking trail once a month. Learn a new language. Make art or play music. All of these activities challenge your brain to think and learn differently, and in turn, support healthy brain function as you age.
• Practice gratitude. The practice of gratitude has exploded with new research supporting mental health and overall well-being. Each day, write three individual things you are grateful for on slips of paper or a journal. At the end of the week read over them. Consider inviting close ones to join you in reading these messages of gratitude. You will be surprised by how your gratitude is elevated in their presence. We forget how much there is to be grateful for every single day. Living in a state of gratitude completely shifts our perspective from living in “lack” to living in abundance. 

If you are seeking preventative support for your overall health or for a specific area of your health, reach out to our office here to learn more about our Naturopathic doctors and the support they can provide. Here at RNM, both Dr. Viktoriya Beliy and Dr. Vanessa Ferreira work specifically with Men’s Health. Learn more about each of them here.

Why Choose Mineral Sunscreen?

During sunny months, we should be applying sunscreen daily all over our bodies. Everything that we put on our skin will be absorbed into our bloodstream, and some ingredients commonly used in sunscreens, such as oxybenzone, octinoxate, and octisalate, have been shown to have long-term negative health effects. Most sunscreen products are meant to be used every day throughout most of the year, thus any harmful ingredients will have a steady presence in the body. However, when you use a mineral sunscreen with minimal ingredients that are also non-nano particles (too large to be absorbed through the skin), these are a much better option for long-term use. 

Read More: Summer Skin Care Tips

Mineral sunscreens will often use ingredients including zinc oxide and/or titanium dioxide. These minerals reflect UVA and UVB rays while sitting on top of the skin rather than being absorbed into it. This is what usually makes the sunscreen appear white on the skin and more difficult to rub in. Although these are very effective and contain safer ingredients than chemical sunscreens, the white tint and thicker consistency of these sunscreens can be a turn-off for many people. Below we offer a few recommendations for easier-to-apply, mineral-based sunscreens that have come a long way from the extra white creams of your childhood. And the EWG is an excellent resource to check your go-to sunscreen ingredients and see if you’d like to up-level your chemical sunscreen to a mineral-based sunscreen. 

Read More: EWG’s Guide to Sunscreen

Mineral Sunscreen Recommendations:

100% Pure

Babo Botanicals

Badger

For sunscreen recommendations for darker skin tones, read more here. 

Sunscreens will generally more several ingredients to make the final product, and those with more sensitive skin may react inconsistently to various products. If you need more personalized recommendations for skin health and sunscreens for any season, consider making an appointment with one of our naturopathic doctors who can point you in the right direction 

Read More: Skin Care Tips with Dr. Ferreira

While you’re out and about this month, keep these natural remedies handy for minor first aid support. Some of these DIY remedies are very easy and fun to make with kids so they can have their very own little herbal remedy kit to use when cuts, scrapes, or bug bites pop up while playing outdoors and can be used with the whole family. 

Poison Ivy & Itchy skin

• Jewelweed is a traditional remedy for poison ivy, and you will often find this growing nearby streams, shady creeks, or even right next to poison ivy. For immediate use, crush the leaves and place them on affected areas. To make a jewelweed tincture for topical use, pack jewelweed leaves in a jar and cover them with witch hazel. Let it infuse together for 1-2 days in the sun. Strain out the leaves, store them in the refrigerator, and apply to affected areas as needed. 
• Rosemary oil – dilute rosemary essential oil in water and add to a spray bottle. Spritz areas that are itchy and gently massage onto affected areas as needed. 

Stings & Scrapes & Bites 

• Plantain – you may find this growing nearby! Pick a few leaves, smash them up in your hand to make a crude poultice, and place them on insect bites, stings, or scrapes for quick relief. 
• After Bite Relief Stick – this soothing oil blend includes colloidal oatmeal for extra itchy skin relief while the coconut and castor oil support skin healing and repair. 

Sunburns

• Aloe vera gel is a tried and true remedy for sunburns. You can scrape the inner gel from the leaves of an aloe plant and place it directly on the sunburn. If you purchase this gel off the shelf, look for products that are completely alcohol-free (as this will irritate already sensitive skin). 
• Mint – If you have mint tea on hand, make a strong tea and let cool completely. Add some ice cubes, and soak a washcloth in the chilled mint tea. Apply to the affected areas as long as it feels soothing. Mint is naturally cooling and feels especially good when the skin is hot or burned. 

Blisters & Bruises

• Lavender oil – dilute lavender essential oil in a carrier oil (almond oil works well!) and apply to blisters. Cover with a bandage for several hours and re-apply as needed. 
• Arnica oil is wonderful for bruises, or to massage gently into sore or stiff areas of the body. Best used right away, or just after you notice the bruise forming. 

10 Tips for Making A Positive Change In Your Health (UPDATE 2022)

Every day is a perfect day to make one positive change

The thought of overhauling your diet and lifestyle to reach your wellness goals may feel unobtainable and overwhelming, especially if you hold yourself to doing everything at once. In a time when social media and online wellness advice iare completely saturated, it’s hard to know where to start and what may be the best option for you. Instead of drowning in fad diets, supplements, or expensive programs, take a step back and assess where you are and where you want to be with your health and wellness. Take an honest look at your lifestyle, behaviors, nutrition, and habits, and check in with your gut about what you know you can do to make positive changes. Start slow, and with one thing at a time. 

Remember, it may have taken you years to get where you are now in your health. It may take another year to get you back into balance, so patience and small steps are the key practice. Small changes go a long way over time. 

Start here: Back to Basics 

Here are some tips to get you going and staying on course for making positive health changes:

1. Set some short and long-term goals. 1, 3, 6, and 12-month health goals are a great benchmark strategy to keep you on track and not so overwhelmed.
2. Make sure you have resources to make your goals attainable such as food markets that sell appropriate foods for you, parks, gyms or yoga studios you feel comfortable with, available practitioners/nutritionists/health coaches/doctors to guide you through areas you are not familiar with, and books or website that you can count on for credible information.
3. Write down your motivation for making this change in the first place. Keep this in a place where you see it regularly (on the fridge or the bathroom mirror is a useful spot). Motivations may change over time, and that’s OK!

Read More: The Mental Health Benefits of Movement and Exercise

1. Try not to make all of your goals or changes about food. This can draw a bitter wedge between yourself and food happiness. Health encompasses nutrition (obviously) and also community, spiritual practice, your emotional state, your job, your hobbies, your family, your sleep/dream time, and exercise/movement. Pick a few extra areas here to focus on and make some positive changes and goals for each. 
2. Find an accountability partner to either go through this change with you or someone to check in on you to hold you accountable and keep you on track.
3. Find daily inspiration to keep you motivated. This can be pictures of joyful things, blogs that really inspire you, delicious recipes that you keep on hand or mantras every day to repeat to yourself.
4. Focus on things that are going well, not what you are doing without. It’s really easy for folks to lament the discontinuation of 2 hours of couch time at night or sugary pastries or even the hourly cigarettes. Make a point every day to take note of what’s going well and be grateful for the little things (like the beautiful weather, the project at work that went surprisingly well, or the beautiful family you come home to every night)
5. Start small. Take one step at a time or one step every month to focus on. get comfortable with one major change before you move on to another. For example, if one of your long-term goals is eliminating sugar, try this for one month and focus on this task before taking on your other long-term goal of also going gluten-free. Taking on too much can be extremely discouraging if you don’t have the time, resources,or willpower to get yourself through. The next month you can take on starting a weekly yoga practice or joining that meet-up group you’ve been eying.
6. Plan it out. Look at your calendar and set a start date. You may have already come up with a great plan, set your goals, and stocked your pantry… and if it’s right before the holidays and you feel like you’re going to struggle right from the get-go, maybe start at a more appropriate time. It’s OK to wait until you feel completely ready to make the commitment.
7. Ask for help when you’re struggling. Breaking habits and making new habits is no small task, and it’s completely normal to feel lost and overwhelmed and ready to throw in the towel. It’s at these times when you need people to cheer for you, throw some extra inspiration your way and keep you on track. It’s also helpful to have an honest look at your goals and make sure they’re reasonable and change them if you need to.

Read More: One-on-One Nutrition Support