What should I eat?

What should I eat?
There’s a lot of confusion out there when it comes to what we “should” or “shouldn’t” be eating.⁠
The question I hear the most is “What should I eat?” ⁠
My follow up questions is “What do you want to do?” ⁠
✅ Lose Weight⁠
✅ Burn Fat⁠
✅ Gain Muscle⁠
✅ Reduce Inflammation⁠
✅ Balance Hormones⁠
✅ Eliminate Cravings⁠
The food you put in your body will directly influence your results.⁠
The answer is complex and different for each person.⁠
This is what inspired me to create a workshop that will answer this question.⁠
The Protocol Creation Workshop will help you create a way of eating with tools, not rules.⁠
But first, you need to know WHY you haven’t been able to permanently lose weight in the past….this is the science of weight loss. Neurobiology, Biology, and Psychology to be exact. You need this information to create a protocol that will get you the results you’re looking for. ⁠
Next, you need tools to create a protocol that works for you. Not someone else’s rules. When you create your protocol, you are more likely to follow it. I’ll teach you 12 tools to create a protocol that you’ll actually WANT to follow and fits in your life.⁠
Finally, we need to address what keeps getting in your way. These are obstacles, and we need to identify them so that we can come up with strategies to overcome them. This piece is VITAL to your permanent weight loss.⁠
This “Protocol Creation Workshop” is going to be a game changer for you. These are lifetime tools, not gimmicks or fads. ⁠
This Workshop will be over three days, 90 min each and it starts NEXT WEEK. ⁠
All this for only $99. To sign up, click the button below!
See you on Monday!⁠

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Stay Well EMS

Stay Well EMS

Good morning!⁠

As many of us head in to work this morning I want you to think about how you can stay well while on Duty.⁠

What would that look like for you?⁠

Are you willing to put your brain to work and figure out how to drink a few extra bottles of water today?⁠

What about deciding to only eat when you are hungry and stop when you feel satisfied…not full?⁠

How can you move you move your body while not on a call?⁠

What about when you feel the stress building up while en route to a trauma? Can you take 4 slow very deep breaths? ⁠

If you do have a bad trauma and you are feeling especially stressed when you clear the hospital (and your not driving!) pull out your phone and play a game on your phone for a few min.⁠

I know these things seem small and don’t seem like they matter, but my friends, they do. ⁠

Taking care of ourselves during this pandemic is critical.⁠

Have a safe day.⁠

xo. Val⁠

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men  in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.



Everyone wants more knowledge. 

We believe that the solution to our problems lies somewhere in more information/learning/knowledge.
Our brain loves to learn new things.
The brain thinks it is useful to keep learning more.
It feels like we are doing something productive when we are learning more about our problems.
But learning more does not produce more action.
We can learn all about snowboarding, but until we actually go snowboarding we will not learn how to do it.
Learning about how to lose weight will not make us good at losing weight.
We have to do things, change things, plan things to lose weight.
Spend time trying and doing things that will bring you closer to your goal weight.
I help people stop focusing on their problem and start taking action on the solution.
What actions can you take today that will move you closer to your goal? Tell me in the comments!
xo Val

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men  in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.


I just want to eat like a “Normal” person.

If you are anything like me, you have said that many times in the face of weight loss.

Let’s stop and think about this.

What is normal?

Why do we just want to be normal?

Can’t we do better than “normal”?

Here is the truth about normal……

Normal in our country is obesity.

It is normal to overeat.

It is normal to drink alcohol all the time.

Its is normal to use food & booze as our only source of entertainment.

The reason we feel such pressure to “be normal” is because of our Primitive Brain.

Our primitive brain thinks it is dangerous to not fit in with the herd. 

What our brain does not know is that it is the year 2019 and nothing bad will happen if we don’t have beer at Happy Hour, or a cupcake at the Birthday Party.

Your brain will go to work with thoughts that will lead you to “be normal” and drink at Happy Hour or eat the Birthday cupcake.

Eating “normal” got you to where you are now…..overweight.

Maybe you want to re-read that last part.

Now ask yourself “do I really want to eat normal?” 


Simple math formula for you…

Eating normal = being overweight.

I do NOT want to be normal.

I do NOT want eat like a normal person. 

If you want to stop eating like a normal person, you are going to have to think and feel things you are not very good at, and that will be uncomfortable.

Being overweight is uncomfortable. 

Which do you choose?

If you want me to help you learn to eat in a way that is NOT NORMAL & does not result in an overweight body, click the blue button below.  This will take you to my schedule where you can book a Free 30 min consult call at a day and time that works best for you.  I will show you how different your life can be!

Xo. Valerie



When I learned this, everything changed.

Quick disclaimer…I am not an MD, nor am I giving you any medical advise.

I am going to keep this super basic. If you want the finer deets….GI (my new abbreviation for Google It)!!

Insulin is a fat storage hormone.

Insulin goes up when your glucose goes up.

Your glucose and insulin go up every time you eat.

Some foods spike higher levels than others (duh!).

Sugar, Flour, Alcohol spike it highest.

Do you see where I’m going here?

Fat and Protein spike it the least.

I know what you are thinking….BACON. BUTTER!!

If you want to lose weight you MUST keep your insulin low.

When you eat, glucose and insulin go up. 

Your muscles and liver get their needed glucose, and what is left is stored as fat.

You eat again in 2-4 hours…the same thing happens…again and again and again.

One day you wake up and your flight suit is a bit more snug. 

You notice at quarterly weigh-ins that your up a few pounds. 

Let me help you create an eating protocol that works for YOUR body and YOUR schedule.

Speaking of schedules, click on the Book Now button and get on mine. 

Let’s talk for 30min and get you on your way to feeling CONFIDENT & COMFORTABLE in that flight suit again!!

xo. Valerie


Did you overeat or overdrink this holiday season?

The best thing you can do is learn from it and move on.

Beating yourself up over it does not help you do better today or in the future.

Ask yourself why did you over do it. And, more importantly tell yourself the truth on why…

“I couldn’t deal with my Mother in Law. My brother was talking politics. The kids were going crazy.”

Don’t lie to yourself.

“I have no will power. I don’t know why. I have no control.”

Lies my friend, lies.

If you want to lose weight in 2019, you are going to have to recommit to your goal EVERY SINGLE DAY.

Start small. Start right now.

Here is one of my weight loss tools that is super easy….

stop snacking.

You heard me. No snacking.

Despite what you see on TV, you DO NOT NEED SNACKS.

If you are a grown adult and need to lose weight, you especially do not need to be snacking.

Snacks are fertilizer for a fat ass.

Snacking is an emotional event.

Snacking is a habit.

Wanna know why you are snacking? Stop snacking and it will become really clear, really quick.

Your mind will go crazy.

You will feel insane amounts of discomfort.

Nothing bad will happen if you don’t have a snack.

As a matter of fact, something good will happen. You will lose weight.

You are welcome 🙂

xo. VB

PS. I would love to help you stop overeating. Click the blue button below and set up a FREE consult call with me and I’ll tell you how!

Hunger & Full Scale

Hunger & Full Scale

There is a tool I teach all of my clients.

It looks like the pain scale we use at work.

-10 is the most intense hunger.

+10 is super full.

0 is neutral and right in the middle.

Did you know that you should ONLY eat when you are hungry?

I see you roll your eyes at me…..

But really think about this. Do you only eat when you are hungry? Are you sure?

Do you eat breakfast every morning?
because it’s 8:00am, and well, that’s what time breakfast is?

12:00….lunch time. 6:00 dinner time.

Do you eat more according to the clock or your hunger signals?

Or, are you at work and think “Well, I better grab something now, not sure if I will get to eat later!”.

Oh the horrors if we had to miss a meal! I don’t want to go into “starvation mode”.

Come on. I KNOW you have thought that.

I work with my clients to get real in touch with their body’s hunger signals. It is eye opening for all of them.

Now, lets focus on the fullness side.

How do you decide when to stop eating?

Many of us where conditioned to stop eating when our plate was clean.

We eat until we feel physically full. Full belly. Tight pants. Sometimes we almost feel sick we ate so much.

That my friends IS the #1 reason WHY you are over weight.

You are eating more food than your body requires for fuel.

For the next week, try this….

  1. ONLY eat when you are hungry, no matter what time it is!
  2. STOP eating when you are satisfied…not full.

I suggest to my clients eating -2 to +2 in the beginning, then we go to -4/+4.

If you just stop overeating (aka eating to feeling full) you will lose weight. Period.

And, this is NOT about calories-in calories-out. Or ANY calories. I’ll cover that in a different post!

If you would like to lose weight and feel Confident & Comfortable in your Flight Suit again, click here, this will bring you to my schedule and you can pick a day and time that works best for you.

Don’t be shy. I get it, we are super smart in many areas of our lives and yet we continually struggle with our weight.

I used these tools to help me lose over 50# and I know that I can help you too…despite your work schedule, your hours, or whatever other obstacle you have standing in your weigh…..(see what I did there??) LOL.

xo. VB

PS. I have a limited number of new clients I can take on each month due to my full time flight job!