In This Issue:  

Confidence Buliding Nutrition

Low Self Confidence is 
Not a Personality Flaw



Questions that Clear Self Doubt




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One Whole Health...For You!               Vol. 118        



Over the past couple weeks, I've noticed a theme among my clients-Self Doubt. Leah HCI look at them and see remarkable people with talent, drive and motivation, yet they are stuck in self doubt-not moving forward with a decision or step toward how they want their life to be.

Each one is stuck in a different part of their life:

How to end a relationship
Hestitant to apply for a promotion
Fearful of public speaking
Second guessing a business they started
Feeling like they are failing as a parent

These clients rely on me to help them find their confidence and we begin where you might least expect..with their food. Enjoy the article below for nutritional approaches to confidence as well as exercises/questions designed to help you get unstuck.  Be sure to read Jamie's real life example of overcoming self doubt.


Be good to yourself and value your health,

Executive Health Coach
A Holistic Approach to your Energy, Weight and Health  



A Mom's Guide to Family Nutrition in the 21st Century!
Join Leah Lund-Executive Health Coach
Beth Nicosia-Nutrition Eductor & Docent For Growing Great, and

Salmah Tayabee-Holistic Health Coach & Real Estate Coach for this 45 minute, free tele-seminar to talk about how to feed your family to build energy, immunity and healthy bodies.
Learn how you can participate in a Children's Health Study that is helping kids:
Eat more veggies

Drink more water

Consume less fast food & soda

Take less medicine

Miss less school

Be aware of their health
June 20th at 2:30 PM CST






The Clear Path RetreatOct 10-14



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This retreat from One Whole Health is for women who are ready to remove obstacles from their path and propel forward in their personal and professional lives. 


Let this serene setting be the catalyst for adjusting the course your life has taken.

Feel good on purpose!



Boost Confidence One Whole Health

 Letting Go of Self Doubt!

Is there something in your life that you would like to do, yet you find yourself holding back? It seems even the most accomplished people who excel in one or more areas of their life, often find themselves gripped by self-doubt in another. This hesitation, uncertainty or lack of confidence to move forward can weigh on you like a ton of bricks. It drains your energy and robs you of joy and optimism.

What are some signs that you doubt yourself?

  1. You put off making a change or decision that you know is in your best interest.
  2. You ask yourself (or other the people) the same question over and over again..."Do you think I should?"
  3. You feel restless at the end of the day-like you weren't successful even though you can name a whole list of things you got done.
  4. You notice "physical clues" of resistance, like tight shoulders, a sinking feeling in your stomach or inability to sit down and relax.
  5. You catch your mind drifting off during the day, replaying your situation and second guessing the choice you want to make.

How can you break free of this cycle of self doubt?

My clients rely on me to help them create a game plan for getting back on track by releasing this pattern of low confidence. You might expect that I suggest they begin with positive thinking or affirmations, but, I know these tools can't
work if your brain and body aren't physically able to produce confidence. Your food creates your thoughts, so we begin with nutrition. Here's my top 5 recommendations to boost confidence by nourishing your brain:

  1. Take out the sugar. Sugar causes depression and brings you down.
  2. Substitute herbal teas or flavored water (add your own orange, lemon, lime, cucumber, ginger) for caffeinated beverages. Caffeine (like sugar) makes you angry and agitated, turning your thoughts to doubt, guilt and pessimism.
  3. Increase oxygen intake through exercise or deep breathing exercises. As few as 4 deep breaths (count to 10 on inhale and exhale) can activate your Vegas nerve which helps your relax and look at situations objectively. Add sunlight if you can. Sunlight encourages production of serotonin-one of your most important confidence building brain chemicals.
  4. Engage your senses. If you tend to spend your day primarily using sight, try closing your eyes and listening to music for 5 minutes to stimulate activity in different areas of your brain.
  5. Sandwich your "try" between actions that you know you are successful with. Take a few warm up steps that will likely turn out as you hope and then slide right into trying something new.

Journaling through these questions enables you to stop, think through your challenge, and move forward with a great deal of speed and agility. Allowing a coach to read your journal and help you reflect on your responses provides added speed that has an invaluable impact. Join the One Whole Health On Line Journal.

I mentioned, serotonin, a neurotransmitter that is responsible for your sense of emotional stability, self-confidence, positive outlook, emotional flexibility and a sense of humor. It is estimated that as many as 80% of Americans are low in serotonin. If you are deficient in this brain chemical, you will feel self doubt for no reason. You will be unable to snap yourself out of a state of worry, negativity, guilt or irritability. This is not your fault, nor is a character flaw that you just have to live with. Serotonin can easily be boosted through the correct nutritional repair plan. Assess Your Brain Chemistry and Set Up A Strategy Session to Discuss your brain chemistry with me.

Once you know you are feeding your brain and body for confidence, you can then look at what is holding you back with a clear view. Here's a process of questions to examine the situation:

  1. What thought holds you back from making this change or decision?
  2. Do you know for a fact that this thought is true and will happen? Have you seen proof it will turn out this way
  3. What is the worst thing that could possibly happen? Can you handle that?
  4. What would you do if that worst thing happened? Can you see yourself rebounding?
  5. What might you gain if you can find a way to take this step, even for a little while? Do you deserve that?

I'm often perform training exercises with my horse and am reminded of the similarities between training horses and training ourselves. If a horse is afraid to do something-say cross a bridge, go between two obstacles that are a tight squeeze or separate himself from the herd, the only way he will ever conquer that fear is to do exactly what he is afraid of. If you allow him to avoid the thing that scares him, he will never learn. Once you have set yourself up for high confidence by feeding your brain and your body, the only left to do is to try. Experiment, play, practice, imagine! The only way past your obstacle is through it. Trust yourself and give it a go!

By Leah Lund for Your Tango

Finding My Confidence Through Journaling  

Most of my adult life I have been dependent on another person. Not too long ago, I decided to become independent in relationships and that was the scariest moments of my life but the most liberating. Days and nights are easier. It's not so hard to be alone any more compared to six or seven short months ago. I thought I wouldn't be able to take care of the bills, the lawn, the garden and flower beds, or of getting my children to all of the places they needed to go, and the list goes on. I look back on my journals and I'm not ashamed of my self-doubt. I am much more compassionate with myself. I learned how to be courageous and know that every where I go I am connected to people by my struggles and by my triumphs because we all have them. I learned how to do things that I thought I could never do and the hardest of those things was learning how to weed-eat of all things. Now when I am faced with self-doubt, I reflect on how far I've come and dig deep in my courage and remember to be compassionate with myself, as compassionate as I would be with others because I am deserving of that much compassion.


 Journal by Jamie Duhon, Asst. Health Coach 

About One Whole Health

Hi! I'm Leah Lund and you have been reading my E-letter.  I am an Executive Health Coach with a holistic approach to your energy, weight and health. As found of One Whole Health, I understand that the success of any individual, business, family or organization is dependant on the energy, focus, drive and balance of the leader.  I support leaders in managing your energy instead of your time to achieve your personal and professional dreams.  Specializing in Neuro Nutrient Therapy, I have a proven system for helping you repair chemical and hormone imbalances that unknowingly sabotage your efforts.  One Whole Health provides private and group health coaching via telephone and Skype using journaling to accelerate results.  Corporate Wellness and Colorado (soon to be international) Wellness Retreats are also available.  I am certified by the American Association of Drugless Practitioners & SUNY (State University Systems of New York), serve as an Ambassaor and Student Mentor for the Institute for Integrative Nutrition and am a member of the International Positive Psychology Association. Contact me for more information and for speaking engagements at leah@onewholehealth.com