Journal The Journey To Optimal Health: Mistakes and Surprises


I stated that my next step on this transformation journey was lab tests. I discovered that I was trying to leapfrog over my actual next step after completing the paperwork: my initial appointment.




I know I am nervous about those lab tests. Is anyone else also a nervous nelly over needles? Mind you, I tell the kids that needles and shots are no big deal. While getting our flu shots, I paste my madonna smile on my face and reassure the kids that the shot is nothing to worry about.


Needles and Blood cause me concern


They have no idea needles make me anxious. Let’s not even discuss how I am at the sight of blood.


I have a reprieve from needles for the moment!



Telehealth Visit. Telehealth medical care. Being healthy


Telehealth Visit

So my initial visit will be a telehealth visit. I have never had a telehealth visit. I have attended countless numbers of Zoom meetings for business. I have had many a FaceTime conversations with friends and family. But I have never had a virtual medical visit.


Have you had a telehealth medical appointment? Share your telehealth experiences on the Calmglow Facebook page!


There are a number of things I will not miss about a typical medical visit: wearing a lovely paper gown and sitting on a paper covered table in an exam room. I do not own a scale, so I won’t be weighed (not sad about that at all!). 


I will let you know about the telehealth visit. Promise!



Tasty Food Healthy Food Getting Healthy Healthy Diet Losing Weight


Food, Fat and Being Non-Judgmental


One of my health goals is to lose a bunch of weight. I am not sure if the team at Calmglow would want me to track my diet, but I think it is a good idea. Before I can make any improvements, I need to know what my usual diet is. The good, the bad and the ugly.


I promised myself that I would start with tracking and being non-judgmental about what I am eating.


Then I listed everything I ate and saw the results.


Being non-judgmental is proving difficult.


Dang, I have no idea I was eating so many calories and so much fat. Had you asked me before I started tracking, I would have said I ate a pretty healthy diet. I love so many healthy foods: salmon, avocado, green protein shakes, salads, vegetables, fruit. Summer fruit. Is there anything better?!!



Food Chart Diet Plan Food Plan Healthy Food Tasty Food



Then I measured and weighed everything. 


Let’s start with my green protein shake. My morning protein shake has 2 cups of power greens. Something with 2 cups of power greens is beyond health. Right? The rest is almond milk, protein powder, oatmeal, and Greek yogurt. 


So healthy!


Also over 500 calories. 




My lunch salad was the next meal put under a microscope (or should I say introduced to my new kitchen scale). Power greens, chicken breast, avocado, tomatoes, shredded cheese, carrots, cucumbers, and pumpkin seeds. One healthy meal! Just needs a little dressing to finish. 


Yikes! So many calories. Those may be healthy fats, but the number of fat grams surprised me.


I recently discovered a local rancher who has grass-fed and grass-finished beef. On the dinner menu was one of their incredible steaks, grilled and served with squashes sautéed with onions. Feeling most virtuous for foregoing my favorite side dish: a baked potato. 


Holy moley. My dinner was over 1000 calories!



Food Charting Diet Healthy Food

Food Chart: Calories and Macro Nutrients


Creating a spreadsheet to track your food, weighing and measuring everything, and looking up the calories, fats, proteins and carbs for each meal may not help everyone. But what I learned surprised me.


A day that started with a green protein shake, had a lunch salad and finished with just protein and non-starchy vegetables would be considered very healthy by most counts.


Except it wasn’t exactly healthy. Too much of a good thing is not good. The only reason I discovered this was because I examined the results of my data.


The numbers had a story to tell me. The trick now is to remain non-judgmental while I put my typical menus to the test. To capture what I am eating, what, when and why I am eating, without thinking poorly about myself. 


Have to figure out what my normal looks like so that I’ll know what needs tweaking to improve.


Thank you for sharing my journey with me. Email at or post on the Calmglow Facebook page if you are also starting your journey to optimal health. Share what have been your challenges. What has surprised you. Share your mistakes too if you would like!

Transformation Diet Transformation Personal Transformation



Your journey to optimal health may not have a weight loss component. Maybe you are transforming from someone who drags through the day to someone brimming with energy!


If you are further along the journey, email, or post to share your tips and knowledge gained! What does your transformation look like? Weight loss, more energy? Something else?


This week’s journey to optimal health was full of mistakes and surprises. Next week has a first: my telehealth visit.


The second week of my journey – having taken that first step of the transformation. I don’t see any improvement but I have faith that with the help from Calmglow incredible results will be seen in the future.


LP (In The Transformation Zone)


Path For Changing Habits

You have vowed to start making healthy changes in your life. You rid your pantry of anything not healthy.  You joined the local gym. You bought supplements and promised yourself eight hours of sleep. You started out with great determination. 


Weeks later, you have lost that momentum and are back where you began.




Realize that change is not easy but is possible. Your habits, good and bad, are engrained because they serve a purpose and are done repeatedly.  The definition of a habit in the Oxford Dictionary is a thing that you do often and almost without thinking, especially something that is hard to stop.”

Person in the mirror


Start with the person in the mirror


What are your thoughts on changing your habits? Do you feel that habits can be changed or that habits are permanent? Mindset is powerful. You create what you believe. If you believe that habits are permanent, changing habits will be impossible. Each habit is first created and then retained by repetition. As a baby, you did not feel the need to brush your teeth daily.  Most adults brush their teeth daily. Between birth and adulthood, the habit of brushing your teeth daily was created and is retained by daily repetition. Replacing a bad habit starts with creating a good habit and repeating the new habit until it is engrained. Simple but not easy.


All habits serve a purpose 


List all of the healthy habits you want to adopt and the bad habits you want to eliminate.  A list to create a healthier life could include diet rehaul, daily exercise, regular meditation, drinking enough water, more sleep, and spending more time with friends and family. A list of bad habits could be drinking too much alcohol, not exercising, too many drive-through meals, craving sweet treats, and too much coffee and soda.


Look at the habit you want to change. These habits serve a purpose. What purpose do they serve? Does the daily glass of wine help to reduce stress? Do you find exercise uncomfortable? Is the fast-food meal the quickest answer when hungry? Were sweet treats a reward for childhood accomplishments?

Hitting boxing bag



Once you understand the underlying purpose, a different solution can be found. For example, instead of a glass of wine to reduce stress, take a boxing class.  Imagine your annoying co-working while hitting the heavy bag.


Hook a new habit with an existing habit

To increase the likelihood of success, link a new habit to an existing habit. Say you want to start to take supplements, have the supplement bottles and an empty glass next to your toothbrush.  Add taking your supplements (new, desired habit) at the same time as brushing your teeth (established habit). 

Toothbrush in bathroom


Celebrate Incremental Progress

Break the new habit into incremental steps and celebrate the achievement of each step. Starting a new exercise program could include these incremental steps:


  1. Picking the exercise program to start
  2. Pulling out (or buying) the clothing and equipment needed
  3. Blocking the time on the calendar for the exercise program
  4. Dressing in the exercise clothing
  5. Doing the exercise program the first time
  6. Doing the exercise program the next day
  7. Doing the exercise program for a week
  8. Doing the exercise program for a month
  9. Returning to the exercise program after being sick
Lacing shoes

Eliminate Obstacles and Plan for Triggers

Set yourself up for success by eliminating obstacles and plan for triggers. An example of eliminating obstacles is to remove from your house any foods which are not on a healthy eating plan, before starting a healthy eating plan. If you know that going to a movie triggers the desire to have a big tub of popcorn, have a plan in place before you walk into the movie theater (maybe buying a small bag of popcorn or go to the movies after eating, when too full for popcorn).

Accountability and Tracking Progress

Having an accountability partner will increase your odds of success. Knowing that someone is supporting you along your journey can help you navigate some of the challenges inherent in adopting a new habit or eliminating a bad habit. In addition to updating your accountability partner, tracking your progress can help you acknowledge how far you have come.


Accountability Partner


Realize that any regression does not mean complete failure.  Creation of a new or recommitment to a stalled good habit can start any day. Each time a new habit is performed makes it closer to that habit becoming engrained.


What healthy, new habit will you start today?


To your health.


Dianne Hinton NP, PA, IFM-C


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What our
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Always get clarity and understanding…

Dianne has always help me understand the complicated issues of hypothyroidism, understanding the symptoms and long term effects. She has helped with my dietary needs and overall well being. Highly recommend if you are still feeling the symptoms even if your on traditional medications.

—- MC

The best part of talking with new patients…

I have worked with Dianne Hinton at Calmglow for 4 years. I receive calls from new patients every day. I think the best part of talking with new patients is that I give them the knowledge and hope in knowing that I–like all of Dianne’s staff–was her patient before her employee. I think that says a lot about Dianne as a practitioner. She is very compassionate and caring towards each individual patient.

— Cindy Toste

Diane Hinton saved my life!

After over a year of traditional doctors misdiagnosing and mistreating my illness, Diane immediately got it right. She identified the root cause of my illness, and I went from being chronically ill to healed and healthy in less than a year. Diane listens to and cares for her patients like no one I’ve ever known. I highly recommend her for diagnosing the true health issues, rather than just treating your symptoms.

— Sarah Hayes

My husband and I just love Calmglow …

Just what is Functional Medicine?  Simply put…. I call it getting to the “cause” of a health issue. Rashes, High Pressure, Arthritis, Obesity, Insomnia, and Fatigue are a few of the issues she’s helped us with.  But what I really like best is; she doesn’t say “here, take this pill” and it’ll “treat the symptoms”.  She treats the “cause” of those symptoms so they truly go away without requiring “pills”.  Our bodies are healing, and the we feel we’re the healthiest we’ve been in a long time! What we’ve discovered about the manner in which our bodies “had been” functioning previously, from the in depth tests she recommends, was pretty astounding. We’ve learned so much since starting to see her as our practitioner, I would never choose to go back to an Allopathic doctor!