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pgoeltz · 6 years ago

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@blueshieldca been begging for over a yr to get somtreatment for my back and health, its a nightmare, while CEO makes 42 million, i fight for hard worked benifits. told to go to er??? my pain doctor told me yesterday he will buy the book of my death by bs of ca, as they dont care >>>>>

all the notes they want me to go to a place that does not understand billing and i will be out of a 8 week program in 7 days

paul goeltz 0aaaaa663 is social, and out of state, so special CS, heck they try, but i think i spend to much money and cutting cost to pay the ceo seem to be of more importance then helping ppl16 JAN 2019, 07:57btw i’m half dead from lack of case management, ur doctors that deny my back the right ops, meds, now i guess my pain meds is a no no so retire have to pay 30 its all profit so that fat white man can make 35 million dont worry the world will see it all, you all should be ashamed at your corupt industry money over health16 JAN 2019, 10:55Thank you for supplying your info, Paul. One of our Specialists will reach out shortly to assist. – SR18 JAN 2019, 07:10and thank for calling, but we had to hang up as i was waiting forBS of ca to call, she said she would call back yesterday was here all day, will be back here today, after pt so after10.30am MTand no call so maybe u can let them know here latter today..18 JAN 2019, 10:03I apologize for missing our call yesterday. I’ll call you after 10:30 today. – KristaTHURS 22:10well here we are 6 months later almost dead still zero@BlueShieldCA thanks claiming to #care #fastservice #CustomerService &blah blah blah, i have been trying 2get treetment 4almost a yr, ur #contractor doing #casemanagement has no clue, ur #phone reps dont call back, i dont think BS cares if i live or die its all #money and #F me.ask Esperanza Ramos RN she can explain how sick ur case mangement is and how mr goelts is stuck in the middle of hell and getting nothingwell i can start going to the er every 2 days that will cost about 100k real quickas ur call center says all the help is at the er they will help[ you and call us to figure out what to do with you, thats from ur call centerFRI 08:09anotherday waiting while BS and records and doctors try to figure out why or how paul can use benifits in both medical and mental, oh no, if we?BS keep hold off and FOOLING HIM WE WILL NOT HAVE TO PSAY AND CEO MAKES MILLIONS AND GETS GRT MEDICAL CARE, WELL STILL WAITINGI SHOULD BE TAKING PICTURES OF ME WITHERING AWAY 40 LBS ALREADY….FRI 09:58We’re sorry for your frustration. A Specialist will reach out to you shortly. – JessicaHi Paul. I’ve reviewed your policy and see that you’re trying to receive inpatient detox care. I also see that your case manager Esperanza is currently out of the office, which is why she hasn’t reached out to you. In some of your case notes I see that you stated the appeal filed on your behalf is incorrect. Can you please clarify if this is true? The appeal was assigned to a coordinator this morning, so if I need to remove the appeal I can. Also, if you could clarify exactly what you are wanting, I can work with your case manager to get you the required treatment. Please let me know as soon as possible. – Cortneymore than that if you want to talk call plsi dont have a case managerthey were fired as no brains4066423052FRI 11:45fyi Esperanza is not my case managedr she is trying to help after seeing the messing your case management co got me in, i have no case manager, and i need one to work both side of this medical and mental, So shortly is that longer than 3 hrs? yes the appeal that was filed is all wrong, meanwhile that much closer to death, hope everyone is getting a good laughno you dont need to remove tghe appeal it should have been filed a month ago as i called to file and the lady did nothing not even contact esEsperanza , and the grievence filed is wrong, i dont have time for this i needed help almost a yr ago when does this stopper doc kemple i need a level 4 detox or better, and admit in to a pain program such as siera tuscon, hohn hopkins miami jewish health this all are for pain ppeole not drug addicts, while i explain this for the 300th time why dont you ask sherly jones who screwed it all up and that case management cohello anyone calling so i can blab for 302 times to see if i can get helpFRI 16:33Hi Paul. Your case has been escalated to upper management. You should be receiving an answer from them by Tuesday. We have our very best working on your case. – Cortneyon Wed, May 1, 2019 at 10:00 AM paul goeltz <[email protected]> wrote:Attn: Carmen G.”/ Cortney W.So the grievance is all wrong, those are not my words. the program if opened1 per doc kemple i need a medical detox 4 or higher and inpatient pain rehab or best might end up back on a pump, reeading mjh, not sure they do detox and what levels?there is many pain clinics that are hooked to hospital, for ppl like me with medical conditions.the couple i gave was my research.i also want to complain about the company you hired to do case management, they did nothing and left this in a mess.that said i need case management or help with this. are you saying in one week if the codes are not right i will be in the first week of a 5-8 week in patient stay, as the detox is part one learning to try to live with out pain meds are reducing them takes learning, so i might as well shoot myself now, it took a year of begging to get this and now it being forced down my throat, i have talked to no one about any of these places!! Sheryl and that company was to help me decide and make a wise choice but what happened? so ur saying the hell with Paul after one week, it gives the hospital no faith in blue shield and they probably will not give me the care i need seeing BS want to still play games.Another part is why no case manager/ i don’t know how when I’m out of it both detoxing and with out pain meds, you can get me out and who will fight for me, you tell ppl don’t should NOT! make decision when on opiates, well over 20 yrs so your asking me to make a life decision even though it bad a dangerous//?? why is this all messed up you ask us to make the bad decision even though you know your to help??if this is what there is, your blue shield doctors don’t talk, how do you sign them up, this is real said, messing with ppl life’s here, no case, you figure it out goeltz, i have been but now its all wrong, well the best is after a week when they boot me, i;ll go er to er. so what about the case manager telling me to go to drug and booze detox, for 2 months she had me calling those places and listing to there lies you’ll be fine with the serenity bed etc, and Sheryl just said yes to everything, like she had to help another person with one place, does it not take 3-5 place to make an informed decision?? i wanted kemples medical necessity letter and records sent to 5 to make the right choice for me and bs so you get value. you should be a part that what Sheryl was do do not just chicken out.miamijewishhealth.org/healthcare-services-programs/rosomoff-center/ maybe not best fit, but maybe lowball for you and no one has even compared them, does BS not want whats best??https://www.hopkinsmedicine.org/psychiatry/specialty_areas/pain/patient_information/inpatient.htmlhttps://www.sierratucson.com/programs/pain-management-recovery/https://lasvegasrecovery.com/pain/so it appears all the help for a week in a long program, is just insane? is the bottom line the only thing BS of ca cares about.DO I JUST NEED DETOX?It’s important to know that detox alone will not solve a drug use problem. Some individuals find that once they have successfully completed detox, they still need to enroll in a program to help them rebuild their life after prescription pain killers. Freedom Model Retreats offers a Cognitive Behavioral Learning program that uses self assessment and self change to teach guest to reevaluate their choices and decisions and to make choices that are more productive. Guests learn the importance of forming habits and behaviors that are positive and more purposeful and they realize that they have the power to take back control of their life and to have a life that is permanently free from substance use. see most detox is for abuser, they get to learn to cope and so do i it takes tiome 5-8 weeks to tryiong out different meds, drips, etc, we dont get this right i will be back, i will take this to the highest court. the boozes and dopers dont have any issues but paul goeltz who omnly takes what is giving noting lost stolen etc, i been told your not hooked so no detox and you can go to any detox and blue shiled will get with the place to decide?? ok what is the plan after detox? is there detox what level, can i pay for higher like 5/anyway please dont leave me after one week if you want me to go to miami jewish is a program, they are layughing at BS all ready, your showing your card, they know you dont want to pay. i can say if i dont get into a good programthis just seems like here toss paul a bone and we dont even know if this is right placepgso i spoke with a couple doctors< they all came to the same conclusion, BS could care less, and this will make a great best seller, why paul died while trying to get help/ kemple told me he spoke with higher ups there, and going into a program that is 5-8 weeks with just a week approved is a death sentence! people detoxing from drugs or booze don’t have to deal with this?It sounds like MJH does not understand the codes and billing, which would mean me suffering, and having to appeal a program?? Not even sure if MJH does detox, i was told they do from that case management company you hired and relieved?? Did we get all of there case notes??What happened to https://lasvegasrecovery.com/pain/ orsierratucson.com/programs/pain-management-recovery/https://www.hopkinsmedicine.org/psychiatry/specialty_areas/pain/patient_information/inpatient.htmlmiamijewishhealth.org/healthcare-services-programs/rosomoff-center/http://med.stanford.edu/pain.html how can BS pay for drinkers at these places but not a rehab pain patient??also why cant that company that you hired to do case management help? yes they got tossed off, but that is there job i have the sheet in front of me, it does no say i can have case manger if just using medical or mental, as i had them with just medical, so i demand there help. and a nurse that will help me make informed thoughts ideas etc, this also is in the job description. there number is 1 866 567 6195, i called them again week ago asking for help and was told they will be in touch this seems to be very common at BS, were laddies say oh we will call back or i will file a grievance and have not … i called 3 times about grievance and the last one went but not my words, 2 ladies did nothing, same with that company, they claim an inability to help.yes @blueshieldca is paying the ceo over 42 million, meanwhile my pain doctor is trying to get spinal rehab 5-8 weeks inpatient, yes it will cost, but no BS wants to pay there #nonprofits brass billions, and us the workers we get #Death sort of like living in #gaza @scvwdANONdaisypgöeltz added,Sauk River Review@OldSaukRiverReplying to @OldSaukRiver @pgoeltz and 10 othersHow can Uaccept it’s ok4 some 2die while others can live? This is the kind of choice Nazis offered -what our pol system in DC -overrun by insur & pharma interests turns them in2 w/this fully unacceptable form of bargaining.…WERLL HOPE YOU CAN SEE THE ISSUEShare this:

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mtamar2020 · 4 years ago

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Fitbit Sense review: A half-baked smartwatch for the wellness warrior

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nolabeast · 7 years ago

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B A S I C S

Name: Marcellus (Marcel) Gerard Age: 25 Year: 3 Parents: Edward Gerard & Rose Jameson (deceased) Siblings: Emil Gerard (Half-Brother)

B I O

Marcel didn’t have a father for the early part of his childhood, but he did have a mother that cared a great deal for him. They didn’t have a lot of money but it didn’t matter because Marcel always felt loved and doted on, even joining his mother at work while she cleaned the Governor’s mansion. Over the years, he’d seen the Governor staring at him in a way that was almost HATEFUL, but he never thought much of it. His mother was always there to quell his worries. Until she wasn’t.

When Marcel was about to start middle school, his mother fell ill and died shortly thereafter. In a matter of days his entire life changed. He lost the only family he had, found out that he was the product of an affair, that the Governor was his father, and moved into the mansion he’d helped his mother clean for so many years.

His father was a cruel man, taking out his anger on Marcel and condemning him to punishments he wouldn’t dare give to his other son. It could have broken him, it would have broken most, but not Marcel. He coped by learning to be the good time guy, the person people WANTED to have around so that in high school, he’d become a master of couch surfing and rarely had to go home.

For college, he managed to get himself a full scholarship and never looked back. He graduated with a dual major in finance and mangement with plans to build his own business from the ground up. Brakebills came as something of a surprise, but he’s never felt more in his element.

Now, Marcel can usually be found in the Physical house, planning the next big party or mixing together new signature drinks.

C O N N E C T I O N S

tba

#v; brakebillsau #hay it me #im back

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kawaiigirlii17 · 7 years ago

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My Period Survival Kit

Y’all this won’t apply to some but to if you get bad periods, you know there is a need for an arsenal against the symptoms so you can try to function and get shit done, because sometimes you can’t call in. So now that that’s out of the way here is how I survive my periods.

painkillers. This is something that not everyone will want to do but I’ll mention what I do, and what my doctor approved for me to do. I take a dose and a half of midol (or any acetominophen product) every four hours then I take a dose and a half of aspirin after two hours so that I always have active pain meds in my system. These two types of pain meds can be safely taken together without side effects

Nausea mangement. Now I know I’m not the only one who gets nauseous during their period so what I do is a) eat what I can when I’m feeling ok, and if all you want to eat or think you can handle eating is chocolate and crackers then know that’s about all I can eat too just eat something man and b) get yourself some ginger gravol, it will help with the nausea without adding extra meds into your system

How to sleep/lounge. I for one keep my room super cold during my period so I don’t overheat, I’ll crack open the window and turn my fan on so the room is cold. Then I’ll have a heating pad/hot water bottle on my lower stomach area where the cramps are, and if I have both then I’ll do one on my back as well, if I don’t (I’m away or whatever) I’ll rub a5-35 into my back (or icy hot or similar) and use my heated blanket if I can, just something to make my muscles relax a bit. If you have a tub in your house I would also highly recommend a bath with magnesium flakes to relax your muscles but I don’t have a tub so I’m out of luck.

Honestly if something is going to make you happy on your period, and it doesn’t hurt you or someone else, just do it. Binge watch that show, make that pizza, get a good cry in. Don’t let people make you feel bad for what you can’t control. My doctor has no idea why my periods are bad, there’s no reason she can find physicallyand we’ve tried everything under the sun to fix them and it doesn’t work. So manage the symptoms and love your life. I wish someone would have told me this when I was 14 and confused as to why I was in so much pain but no one else seemed to be so I’m making this post for all the girls like me who just need someone to say you’re not alone and here’s some ways to try and make it a bit better.

#periods #period management #girls #life advice #lifestyle #how to deal with periods #what i wish id known at 14 #advice

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parulian2017-blog · 7 years ago

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My story for 21 years in service and more with XL

XL sudah bersamaku sampai hari ini, 30 November 2017, sepanjang 21 tahun 4 bulan, dan 29 hari, mendahului hadir 3 bulan sebelum kelahirannya pada 8 Oktober 1996. Segala kegembiraan, kesenangan, kebahagiaan dan persahabatan.

Awal berdiri saya di rekrut oleh team Head Hunter jaman dulu, namanya Cooper's and Lybrand sekitar akhir bulan Mei 1996. Hasil interview lumayan lama menunggu dengan meninggalkan Nomor Pager ID8xxxx. Pager ketika itu adalah alat komunikasi wireless yang WAJIB dimiliki, untuk kemudahan menyampaikan dan menerima pesan text atau pesan suara, yang disampaikan melalui operator Pager ketika itu.

Akhir dari penantian, adalah menerima panggilan untuk datang ke Kantor di Excelcomindo Pratama di Gedung Setiabudi Building menandatangani Perjanjian Kerja dan Penawaran yang diterima ketika itu, lengkap dengan Gaji Pokok, Tunjangan Transport dan Jabatan. Hanya itu saja tidak ada yang lain, dan dinyatakan resmi bekerja masuk kerja tanggal 1 Juli 1996 sebagai bagian team Sales & Marketing dengan fokus kepada Pelanggan Perusahaan Besar atau dinamakan Major Account.

Saya berpikir, akan ada di Setiabudi Building, ternyata Kantor Pusat ada di Gedung GKBI dengan lantai mulai lantai 5 meletakkan BSc dan MSC , 6 tempat MSC, 10 tempat banyak server IT, 23 tempat Sales & Marketing , 33 tempat para Direksi. Kantor Network sebagai penyelenggara utama Telekomunikasi, bukan di gedung mewah seperti GKBI, atau Setiabudi Building, tetapi sebuah gudang super besar berlantai 2, dan tempat para karyawan ada di lantai 2, di jalan Panca Marga 1/ No 8. Alamat resmi yang dipakai adalah Panca Marga 1 No 8, yang berada di jalan sempit Bendungan Hilir. PT Excelcomindo Pratama saham dari Rajawali Group, Nynex dari Bell Atlantic US sebelum dibeli oleh Verizon.

Bersama team dari Nynex Bell Atlantic US, dimulai bukan dari gedung yang bangunan mewah inilah mengatur semua rencana dan strategy serta memikirkan mendapatkan budget untuk suatu project besar mulai dari BTS GSM XL 900Mhz, Langsung Kriiiing, Micro Cell SCBD, BTS GSM 1800 Mhz. Berkat bekerja di XL d/h dulu bernama PT. Excelcomindo Pratama, maka saya sudah pernah mengalami banyak hal tantangan dan jenis pekerjaan, seperti menangani bidang Sales & Marketing tahun 1996, sebagai Major Account, Joint Promo Coordinator, termasuk mengembangkan Go To Market (GTM) dari setiap kegiatan Joint Promo (nama Go To Market belum di kenal saat itu), membuat formulir permohonan sebagai Pelanggan XL, saat itu hanya ada Post Paid saja,..

Saya mendapatkan kesempatan oleh Paul J Hennessy superior GM saya dan Alfred Boschulte seorang Managing Director, mengajak saya masuk dalam Divisi Marketing Planning and Strategy tahun 1997 khusus menangani Coverage Network Planning, Marketing & Competitor Intelligence, Pricing termasuk Numbering Plan, Product Marketing, Audit Marketing. Tahun 2004, masuk ke team Corporate Strategy and Business Development khusus menangani Regional Planning termasuk Coverage Network Planning dan Sales & Marketing, termasuk dalam proses mendapatkan licensing 3G melalui proses panel di pemerintahan dan pembangunan 3G ini kembali lagi ke awal sekali tahun 1997 saat di Marketing Planning & Strategy.. sd tahun 2007. Tahun 2007 – 2010, menjadi team Region West (Sumatera) dengan tantangan lebih Kompleks lagi khusus mengurusi segala hal End to End yang ada di Region, Planning, Controlling and Monitoring yang waktu itu Sumatera dengan Kantor Region Sumatera di Medan. Tahun 2010 – 2017 saat ini bulan November 2017, sudah 7 tahun di Jakarta, menggeluti bidang Channel Management & Strategy, yaitu bidang Core Business Sales and Distribution. Sepanjang tahun 1996 - 2010 adalah Core Business dalam bidang Teknologi, Telekomunikasi baik secara khusus yaitu pembangunan network / Roll Out Projects dan secara umum dalam bidang Marketing and Sales Strategy and Analysis.

September 2010 – November 2017, menangani bidang Channel, Distribution, Sales Clustering adalah hal yang paling sensitive, karena berhubungan dengan Dealer, Retail Outlets, Sales team Internal, Sales team External, Owner Dealer, Owner Retail Outlets dan Masyarakat pengguna baik yang puas maupun tidak puas, serta Mitra lainnya, seperti Direct Sales Force Partner baik yang berhubungan dengan pendapatan, penjualan, komisi, insensitive, harga jual, margin yang semua itu urusan hidup dan mati, lulus dan tidak lulus, sesuai standard atau tidak sesuai standard, memberi reward dan memberi hukuman atau peringatan.

Semua yang saya sebutkan adalah Warisan ketika bekerja di XL sejak awal, termasuk project tahun 2016 yaitu pembangunan 4GLTE dan U900 (UMTS 900), yaitu BTS 900 Mhz yang ditingkatkan menjadi bisa Internetan melalui peningkatan ke UMTS 900.

Saat ini sejak 2016 bulan November, saya membidangi untuk Direct Sales Force Partner untuk MBB - Mobile Broadband, dengan produk XL Go berupa MiFI dengan bundling Paket Data MiFI XL dan XL Home berupa Router dengan bundling Paket Data Router XL.

Semoga XL ke depan makin jaya, makin kuat, makin di sukai dan di minati banyak orang, baik kalangan anak Sekolah SD, SMP, SMU maupun Pemuda/ Pemudi baik sebagai Mahasiswa/I maupun kalangan kaum pekerja dan intelektual muda, Dewasa Muda baik yang sudah menikah atau yang belum menikah, dalam bidang professional masing-masing serta orang Tua. Semuaaaaaa itu berkat kerja keras, kerja cerdas, kerja sama, kerja trampil, dan kerja iklas, tulus dan hanya ingin memberikan yang terbaik buat XL dan stakeholders XL.

Saya dengan latar belakang pendidikan Hukum yang sudah menjelajah wilayah Indonesia sebanyak 3/4 bagian Indonesia, kecuali NTT, Ambon, dan Papua, sangat mencintai Indonesia dan keberagamannya serta bangga bahwa bekerja di XL Axiata, Tbk (nama saat ini dikenal) menjadikan Indonesia maju dalam bidang Telekomunikasi, untuk meningkatkan ekonomi dan taraf hidup masyarakat banyak.

Saya bangga, karena Tuhan yang menempatkan saya khusus masuk dalam bidang Telekomunikasi untuk pembangunan bangsa dan negara Indonesia. Saya bersyukur karena itu semua dan anugerahNya yang sangat dahsyat boleh saya dan keluarga terima dan rasakan.

Terima kasih Tuhan Yesus, Terima kasih atas KasihMu, Terima kasih atas segalanya, berkat, perlindungan dan kesehatan.

God Bless XL Axiata Forever,

Sampai jumpa kembali pada kesempatan lain....

Sayonara

Terima kasih kepada :

Pak David Arcelus Oses, Pak Okie - Octavia Kurniwan, Mas Junius Khoestadi, Mbak Ratih Wulan Utoyo, Mbak Desy Sari Dewi, Mas R. Wicaksono, Librita Arifiani, Afandi Abrar, teman-teman Commerce and Channel Management, teman-teman Commerce Region, teman-teman SME Trad Region team

Jajaran Direksi : Ibu Dian Siswarini, Pak Allan Bonke, Ibu Yessie Yossie Yoestya, Pak Mohamed Adlan bin Ahmad Tajudin.

Teman Pertama saya di XL 20 tahun yang lalu: Elvina Sidabutar

Teman-teman lainnya di luar team Commerce and Channel Management : Waqas Malik, Amit Panda,

English Version:

I spent most of my time with all my friends, especially Commerce and Channel Management since joining 7 years ago ...... Exactly on September 2010, I moved from West Region as Specialist Regional Planning and Monitoring West Region, and went back to HQ in the Commerce and Channel Management team. The first task in Commerce and Channel Mangement is to form ICS - Intelligent Canvasser System in collaboration with vendors that have been appointed by the Management at that time. The first time how Canvasser lives in the realm of "Living in Real Live". Anything Canvasser does is right or wrong, we are in real live knowing all, even where it often gathers to form "community".

Assignment after assignment has been passed by likes and likes, no grief, ... yes, ... yes happy to do new things, ... though continue as a Specialist, ....

The last assignment is as a sales person SME market and also Direct Sales Management, meaning back to the initial assignment in XL over 20 years ago as a Sales person who also in charge of Major Account (Account Large Company). The initial and final assignments are the same type of assignment I get. Assignment for Coverage planning, BTS development, Capex calculation, calculate Profitability Analysis of each Project Coverage, RO depth anywhere with productivity level in priority scale, productive BTS distribution anywhere, as well as share assignment to FOC team for priority scale grant, Project Management Roll Out BTS, Project Management ReRad (Repeater Radio), Project Management Pico Cell, Micro Cell Project Management, Fiber Optics Project Management, U900 Project Management (2G BTS become internet enabled), Project Management LTE 4G, Project Management XL cluster sales from 164 clusters, to 150 clusters and the last being 56 clusters, which previously split the region into smaller micro clusters .. all of which became filler assignments from start to finish.

Finally it is time that separates life for over 20 years With XL, pursuing dreams and hopes of becoming successful people outside XL. Hopefully friendship, cooperation and mutual greeting are not lost in time sweep, but make us all the more familiar yes, ... well I have become XL alumni and friends all who work for XL.

XL is moving forward, leading the way and leading the cellular market in digital and telematics that to this day, this market provides enormous opportunities, especially as part of the change from "Disruptive Market and Business Capabilities" to create a new society that relies on technology to speed up the process in all areas.

My story for 21 years in service and more

I have been with XL until this day, November 30, 2017, 21 years and 4 months and 29 days, ahead of the 3 months before XL launching on October 8, 1996. All joy, fun, happiness and friendship.

I was recruited by the old Head Hunter team, his name was Cooper's and Lybrand around the end of May 1996. The interviewed result was quite long waiting by leaving the ID8xxxx Pager Number. Paging when it is a wireless communication tool MUST owned, for ease of delivering and receiving text messages or voice messages, delivered through the Pager operator at that time.

Finally after waiting more than 2 months, had to receive a call to come to the Office at Excelcomindo Pratama in Setiabudi Building Building to sign the Work Agreement and the Bid received at that time, complete with Basic Salary, Transport Allowance and Position. That's all there was simply no one else, and declared officially working to work on July 1, 1996 as part of the Sales & Marketing team with a focus on the Big Company's Customers or called Major Account.

I think, there will be at Setiabudi Building, it turns out that the Head Office is in GKBI Building with the 5th floor for BSCs and MSC, 6th floor for MSCs places, 10th floor for IT servers, 23rd floor Sales & Marketing, 33rd floor for the Board of Directors. Network Office as the main organizer of Telecommunication, not in luxury building like GKBI, or Setiabudi Building, but simple building large 2 floors like warehouse, and where the employees were on the 2nd floor, on Panca Marga street 1 / No 8. The official address used by Panca Marga 1 No. 8, which was on the narrow road of Bendungan Hilir. PT Excelcomindo Pratama shares from Rajawali Group, Nynex of Bell Atlantic US before it was taking over by Verizon.

Together with the team from Nynex Bell Atlantic US, were started not from this luxury building that organizes all the plans and strategies and think about getting budget for a big project starting from GSM XL 900Mhz BTS, Direct Kriiiing, Micro Cell SCBD, GSM 1800 Mhz BTS. Thanks to work at XL d / h used to be named PT. Excelcomindo Pratama, I have experienced many challenges and types of work, such as handling Sales & Marketing field in 1996, as Major Account, Joint Promo Coordinator, including developing Go To Market (GTM) from every Joint Promo activities (Go To Market name not known at the time), making the application form as XL Customer, then only Post Paid, ..

I got a chance by Paul J Hennessy my superior GM and Alfred Boschulte a Managing Director, invites me to enter the Marketing Planning and Strategy Division of 1997 specializing in Coverage Network Planning, Marketing & Competitor Intelligence, Pricing including Numbering Plan, Product Marketing, Marketing Audit. In 2004, the Corporate Strategy and Business Development team specializes in handling Regional Planning including Coverage Network Planning and Sales & Marketing, including in the process of getting licensing 3G through a government panel process and the development of this 3G back to the beginning once in 1997 when in Marketing Planning & Strategy .. sd year 2007. Year 2007 - 2010, become team Region West (Sumatra) with more challenge Complex again special take care of all things End to End in Region, Planning, Controlling and Monitoring that time Sumatra with Office Region Sumatra in Medan. The year 2010 - 2017 currently November 2017, already 7 years in Jakarta, cultivate the field of Channel Management & Strategy, namely the field of Business Sales and Distribution. Throughout the years 1996 - 2010 is Core Business in Technology, Telecommunications specifically in particular the development of network / Roll Out Projects and generally in the field of Marketing and Sales Strategy and Analysis.

September 2010 - November 2017, handling Channel, Distribution, Sales Clustering is the most sensitive thing, since it deals with Dealers, Retail Outlets, Internal Sales Team, External Sales Team, Owner Dealer, Owner Retail Outlets and Community users who are satisfied or not satisfied, as well as other Partners, such as Direct Sales Force Partners whether related to revenue, sales, commissions, insensitive, selling price, margin that all affair and death, pass and not pass, as per standard or not standard, give reward and give punishment or warning.

All I mentioned are inheritance while working at XL from the beginning, including the 2016 project of 4GLTE and U900 (UMTS 900) development, the upgraded BTS 900 Mhz being able to connect via UMTS 900.

Currently since 2016 November, I am in charge of Direct Sales Force Partner for MBB - Mobile Broadband, with XL Go product of MiFI with bundling of Data Package of MiFI XL and XL Home in the form of Router with bundling of XL Data Router Package.

Hopefully XL in the future will be more glorious, stronger, more interested and in the interest of many people, both among elementary school students, junior high, high school and youth as well as among young workers and intellectuals, young adults both already married or unmarried, in the professional field of each and the parents. Allaaaaa is thanks to hard work, smart work, cooperation, skilled work, and sleek work, sincere and just want to give the best for XL and XL stakeholders.

I am with a legal education background that has traveled the Indonesian territory as much as 3/4 parts of Indonesia, except NTT, Ambon, and Papua, loves Indonesia and its diversity and is proud that working at XL Axiata, Tbk (the current name is known) field of Telecommunications, to improve the economy and living standard of many people.

I am proud, because God put me specifically in the field of Telecommunications for the development of the nation and state of Indonesia. I am grateful for it all and His great grace may be my family and I receive and feel.

Thank you Lord Jesus, Thank You for Your Love, Thank you for everything, blessing, protection and health.

God Bless XL Axiata Forever,

See you again in another opportunity

see you till meet again

Thanks to :

Mr. David Arcelus Oses, Mr. Okie - Octavia Kurniwan, Mas Junius Khoestadi, Mbak Ratih Wulan Utoyo, Mbak Desy Sari Dewi, Mas R. Wicaksono, Librita Arifiani, Afandi Abrar, Friends of Commerce and Channel Management, Friends of Commerce Region, friends SME Trad Region team

Board of Directors: Mrs. Dian Siswarini, Mr. Allan Bonke, Mrs. Yessie Yossie Yoestya, Pak Mohamed Adlan bin Ahmad Tajudin.

My First Friend at XL 20 years ago: Elvina Sidabutar

Other friends outside the Commerce and Channel Management team: Waqas Malik, Amit Panda,

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theforbiz · 5 years ago

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Having enough money to meet all of your day-to-day expenses is paramount to live your life comfortably, but it is not surprising that most of the people run out of money when they need it most. It is not always emergency that should spur you on stashing away money, but rather big planned expenses. You may have some big goals like buying a car, home and the like.

How will you achieve your long-term goals if you are relying on loans for your small expenses? It does not mean that you should discourage borrowing, but you need to be responsible with your financial commitments. More than 50% of borrowers end up rolling over a loan and losing credit scores. This generally happens when you take out a loan without analysing your repayment capacity. If you do not want to be dependent on bad credit loans with instant decision and no brokers for your small needs, you should organise your finances.

Financial experts have found that some people take advantage of flexible terms of disbursing amount. Ignoring the importance of building emergency cushion, they continue to take out loans as they come with instant decision and involve no brokers. Reputed direct lenders in the UK like Aone Loans, British Lenders, Amigo Loans are flexible with lending approach so that you can get money in case of emergency, but these loans are not aimed at making impulsive purchases. A loan can be an expensive deal even though your credit rating is excellent as you have to pay interest on top of the principal. With savings, you will be able to manage unexpected expenses. Here are some ways to stay organised with money:

Create a budget

However much you find it difficult and frustrating, you will have to make a budget to take stock of cash inflows and outflows. First off, you should calculate your income. Consider all sources of income to know the total amount you earn in a month, for instance, your salary, rent, freelancing or part-time job. then add in all expenses. Try to separate them into fixed and variable category. Budgeting will help you track your expenses in an efficient way.

Set a financial goal

Unless you have a goal, you will not be able to manage your finances. Start with a short-term goal as they are easier to achieve than long-term goals that require you to have a very large amount of money. Set goals like “I have to set aside £1000 in three months,” “I have to get rid of debt in next six months,” “I have to put away money to buy a new cellphone.” Once you achieve these goals, your confidence will shoot up and then you will be able to achieve your long-term goals.

Keeps tabs on your spending

There is no use of making a budget if you do not track your monthly expenses. Though wage stagnation and rise in cost of living are to blame for reliance on debts, you cannot avoid the fact that you will have to make do. Therefore, you should whittle down nonessential expenses. The idea of dividing expenses into fixed and variable is to figure out the areas where you can cut down. When you make a list of expenses, you will find nonessential and impulsive buys. Do not forget to count your credit card bill. If you use your credit card instead of cash, add it in your expenses list. You should also include transactions that you make with your debit card and online banking. Unless you get full control over your spending, you should try to track your expenses daily or weekly so that you do not get surprises at the end of the month.

Pay all bills on time

If you do not pay your bills on time, you will lose your money in late payment fees. Mark the due date on your calendar of your utility bills, loan instalments and credit card bills. If you struggle to handle several due dates, you should set an auto-debit feature. Loan repayments must be prioritised over your other financial goals. If you successfully settle your debt on time, you will be able to save your money in interest, and hence the lever of your savings will escalate.

Maintain a good credit file

Since you have been building emergency cushion, it does not mean that you will never need to take out a loan. A lender will sign off on your application after looking over your credit score. A good rating means you are likely to get the best deals, and a poor score means you will pay high interest rates. So, focus on your credit report so that you are not turned down. You should peruse your file at least once a year to ensure that it does not consist of any error that may affect your credit standing. If you make any default on your loan, it will show up on the report, pull your score and reduce your chances of getting a perfect deal.

The bottom line

Your duties do not end as you make a budget. You will have to be flexible. Financial experts suggest that you should review your finances and make amendments according to your goals whenever it is necessary. You must take a look at how much you have spent at the end of month. Examine whether all expenses were relevant and necessary or you spent money out of your desires.

It is imperative that you stay on top of your finances to avoid being fallen in debt. The best way to tackle your finances is making a budget, tracking finances, and cutting down on non-essential expenses. Even though you do not love budgeting, but it can help you stay organised with your finances. It is worth investing time in it. There is no good time for money management. Start now because no one will care of your money as much as you do.

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The post Money Management Tips to Keep Debt at Bay appeared first on TheForBiz - Change Your World.

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#TheForbiz

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harleenasingh · 8 years ago

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New Post!

How do you be more productive? Do you increase your productivity by working for more hours and sacrifice what's important to you? Do you really have to slog and suffer to be more productive? Of course not! Here are some ways that will help you be 10X more productive in half the time. Curious to know?Read more at the blog. :)

Pin for later - https://in.pinterest.com/pin/212091463683888916/

(via How to be more productive in half the time - 9 Hacks you should know | Aha!NOW)

#productivity #self improvement #self development #self help #guest post #blog post #new post #AhaNOW #time mangement #life hacks #life lessons

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lucysvcdresearch · 5 years ago

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slow and design links

https://www.itsnicethat.com/articles/patty-spyrakos-art-270220

https://www.itsnicethat.com/articles/phoebe-lovatt-world-mental-health-day-101017

https://www.itsnicethat.com/articles/illustrator-charlene-mans-130117

https://www.itsnicethat.com/articles/talja

https://www.itsnicethat.com/features/anna-time-mangement-work-life-balance-070319

https://www.itsnicethat.com/features/anna-quartet-of-creatives-free-time-210219

https://www.itsnicethat.com/articles/vacuum-theatre-absence

“People feel they should be happy, and they’re not. They might have money, a nice family, they’re safe and not living in war zone, but feel something’s lacking. I think a lot of people with way too much time on their hands look for some sort of medication, whatever that might be. I see that quest [for happiness] as valuable in places, but at times self indulgent.”

https://www.forbes.com/sites/amyblaschka/2019/07/23/the-fastest-way-to-be-more-productive-is-to-slow-down/#5d64f07d51a0

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michaelrobb9-blog · 5 years ago

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International Marketing Mangement A Market

To Download File Follow below link:

https://ecadimi.com/downloads/international-marketing-mangement-a-market

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The common belief that there exists no such thing as a perfect market entry strategy fit for all types of market is becoming more and more of a fact. The specialized literature presents the reader with a wide variety of entry strategies, and however some are similar to others, there is no general perfect recipe for a successful market penetration. “There is no single strategy to fit all companies, products and markets” (Marketing 4 Entrepreneurs). There does exist a palette of strategies that are vital for the success of any entry, such as the studying of the market, the customers, the demands, the competition, but all these must de perfectly adjusted to the unique requirements of each market, company and even political, economic, social or technological backgrounds. The strategy must then be developed and implemented in accordance with the objectives established by the company. In other words, if the company desires to become an international leader and maintain a competitive edge, they will implement aggressive strategies. But if they do not have such high expectations, they will implement more offensive strategies, aimed at ensuring them with a limited but loyal customer base. In regard to the objectives set, the strategy must also be based on the temporal characteristics of the goals, meaning short or long term goals. It then depends on the type of product and its stage of life. For instance, if the organization desires to penetrate a foreign market with a new product, they will base their strategy on the elements of novelty brought in by the product. On the other hand, if the company will enter the market promoting an already existent product, previously traded in other markets, the strategy will be based on presenting the benefits former customers have retrieved by using the respective line of products. Other reasons that determine the need for diversified strategies, adapted to the unique requirements of each environment include:

Legal background – however globalization is increasing in presence and importance, there are still countries which implement numerous protectionist policies, making it as such more difficult for foreigners to enter the market. These regulations generally include government subsidies to national manufacturers, which then sell their products at lower and uncompetitive prices. Other forms of legal barriers to entry could refer to numerous taxes and permits that must be obtained from the government of the hosting country prior to commencing operations. In Russia for instance, a foreign company entering the market has to go through about 20 to 30 agencies and get somewhere between 50 and 90 permits, depending on the type of operation conducted (Broadman, 2000)

Socio-cultural features – these are also crucial in determining an entry strategy as they can ensure the company with future success or guaranteed failure. Take for instance the case of a fast-food organization expanding into India. Were the company to promote beef burgers, they would next to commit business suicide in the country which holds the cow as a sacred animal.

Hostility onto the market – this is generally given by the level of competition in the market for the promoted product. “Competition is the principal key to determining the hostility of the market. If the market is crowded with competitors and the business is crucial to their success, the market will be very hostile. If there are no competitors, or the competition is highly fragmented and no clear market leadership is present, the market will be effectively benign.” (Block and MacMillan, 1999) If the entering company will activate onto a highly competitive market, their strategies will have to be extremely offensive, whereas if they activate onto a market with reduced competition, their strategies will be more on the defensive side, will be easier to implement, less time and money consuming.

Resources – the entry strategy will also depend upon the resources possessed by organization. “An effective market entry strategy ensures optimal use of corporate resources” (China Business Solutions, 2008). In this particular sense, it means that even if there were to exist such a thing as the universal strategy, most companies would not be able to implement it since they did not posses the necessary resources or the necessary amounts of resources. There are five major categories of resources on which every organization will base their market entry strategy: marketing, human, physical (assets), intangible (such as corporate culture) and financial (Morris Jr., 1996)

Technological background – the technological developments in both host as well as outsourcing country must be well considered before developing and implementing the most suitable strategy. “Rapid change in technology can reconfigure a market. Word processors irrevocably altered the market for electric typewriters. A critical question and judgement is about how long market bounty will last” (Marketing 4 Entrepreneurs). The technological applications are extremely important moreover when the internet has become a useful tool in implementing marketing strategies. In India for instance, a web based strategy would have limited chances of success, since out of the country’s 1.1 billion inhabitants, only 42 million are active users of the internet (Internet World Statistics, 2000-2007).

Product features and competitive advantage – it is generally agreed that the positioning of a product will be realized based on the core benefits offered by the product, or service. Therefore, this will also influence the strategy chosen on entering the foreign market (Bennett, Alder and Blythe, 2002). Take for instance the case of three restaurant chains entering the same new territory, say a developing European country. The first could be an internationally recognized one, such as KFC, and their strategy would be based on brand promotion. The second one could be a Chinese chain, and their strategy would be based on promoting traditional products and the introduction of novelty elements. Finally, the third could be a new chain of restaurants, emerging from a neighboring country, without a clearly established brand and significantly different products. Their strategy could be based on offering a wide array of products, especially prepared to meet the tastes of a varied palette of customers.

#International Marketing Mangement A Market

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oldmogg · 6 years ago

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ETISALAT (Ramadan VS Van Damme) 💪💪 A fun project that I’ve totally enjoyed working on with the best CREW, the amazing FP7 Creative team, the Action-movies legend VAN DAMNE, the talented Actor MOHAMED RAMADAN, and the dedicated CINEGRAM productions! .. enjoy 😉 Agency: FP7-Cairo Production House: CINEGRAM Executive Producer: Sherif Hammad Production Consultant: Heba Radwan Post House: AROMA Director: Tamer Mahdy DOP: Matej Kriznik Production Designer: Hisham Mahdy Assistant Art Director: Afnan Mokhtar Assistants: Sherif Abd El Badi3 – Darine Alaa – Ahmed Essa – Essam Mostafa�Prop-Master : Ahmed Shokry Stylist: Abir Ansari Special Effects: Tarek Mostafa Stunt Coordinator: Andrew Mckenzie Stunt-double: YOUSSEF MAGED – MOSTAFA KOKSHA – JAMIE BROWN – KHALED HASSAN – AHMED KAZOOMY Choreographer: Carina Music Composer: Ramy El Masri Editor: Ahmed Hafez Assistant Editor: Yasmine Youness 1st Assistant Director: Renad Tarek 2nd Assistant Directors: Mootaz Tarek, Mariam Adel Steady-cam Operator: Nadim George Camera Operator: Walid Camera Man: Walid Gaber Focus puller: BONDOK – ABDEL RAHMAN EL FOULY – ALY ASSAR Gaffer: Ahmed Bejo Grip: Toukhi Sound: Ramy Othman Photography: Ayman Abbas Post House: AROMA Colorist: Ahmed Essam Sound Design: Mohamed Nazih (AROMA) Casting: CHALLENGE casting (Ahmed Mohey) ETISALAT TEAM: Hossam Omar Mostafa Shady Baso Ahmed Sirag Hossam Sharaf Karim El Shakankiry Sarah El Menzlawy Khaled Gaber Dalia Tarek Ingy Akiel Youssef El-okda Hossam El-sawy Etisalat segments Casio Nael Al-Zorkani Ahmed Samy Sherif Atef Islam Magdy Mohamed Adel Sara Radwan Ahmed Salah Project mangement Amr Haroun Ahmed fadel CINEGRAM TEAM: PRODUCTION COORDINATOR : FAY KATSARI�HEAD OF PRODUCTION : AHMED MAHER �PRODUCTION MANAGER : KHALED HANAFY �LOCATION MANAGER : TAHER ABDEL GHANY DUE WORDS .. To Hossam Omar (ETISALAT) “You know how much I enjoy woking with you and on this brand. It was a SUPER FUN experience .. and what made the challenge attainable and enjoyable was your trust” To Mostafa Shady (ETISALAT) “Ya darsh, whether you’re on the Agency-side, Brand-consultancy side or Client-side, you NEVER failed to spread this ‘brotherly-support’ vibes around you. I always feel I’m backed when you’re on the project. You’re always constructive, fair & objective .. and it always leads to something amazing!” (awaiting our next venture) 😉 To Heba Radwan (Production Consultant): “You’re the BACKBONE of this project .. No way it would’ve happened without you! You believed it’s doable throughout the entire process and your energy didn’t fade at all! You know how much I enjoy working with you while having you backing me on set and throughout the entire project” To Sherif Hammad (Executive Producer): “You appeared in the right time and started spreading hope and positive vibes all around you. You work calmly, professionally and with high attention to ethics. I’ve not only gained a new Executive Producer, but I gained a friend and a brother” To Hisham Mahdy (Production Designer): “No one could’ve done it with that amount of perfection and attention to details in the time given. You’ve totally raised the bar ya H .. and made me more eager to challenge you more!” .. and Afnane Mokhtar (Assistant Art Director) .. you deserve a double-star this time ⭐️⭐️ ! To Tamer Mortada (and his amazing AROMA Team): “Tamer .. you always make me proud we can deliver this quality in Egypt! You gave the project your heart and didn’t spare any effort to tweak every single shot. You’re probably the only person on this planet to whom I owe .. a dragon!” 😉 To FP7 CREATIVE TEAM: “Your positive energy, dedication and attention to details was the real fuel of this project. KAREEM, WAHEED, MERIAM & SAMY .. I’ve really enjoyed working with you and thank you for the fun ride!” SONDOS, NAHLA, SHEEEEEEMY 🙂 .. love you guys!! To Matej Kriznik (DOP): “If we’re getting credit for shooting this tough project in 2 days .. you’re probably getting the biggest chunk of credit! .. Matej, you were TOTALLY up to my expectations and beyond. You always make my life easier in grading and post” To Andrew McKenzie (Stunt Coordinator): “Your effort in this job is irreplaceable! Thx for your dedication, spirit and on-going will to makes things better! The fights look great! You’re a real friend! .. Pass my regards to Kokhsha! 😉” To Renad Tarek (1st Assistant Director): “You’ve worked a lot with me .. but, you know, you’ve bonded with me on that one. Enjoy your ADOOGAN making-clip (now u can post it)”

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ibuildmanagement1 · 6 years ago

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Our Comprehensive Range Of Retail Shop Fittings

Many clients ask what is the best method to come close to an excellent quality retail shop fit out? The answer is certainly as you would approach any type of various other significant project by first and foremost trying to predict major problems prior to they occur and after that making use of all available resources to guarantee maximum return for optimal investment.

" Optimum" is a far better word to use than "minimal" due to the fact that in some cases the savings that can be made by reducing corners and costs much less in the short-term can result in a world of pain even more down the track. By getting the ideal project companions aboard early so many potential mistakes can be stayed clear of.

From a building point of view, this is done by thoroughly evaluating the project in any way points before and during the develop process. The critical points are:

Layout time: what products finest fit the job's specifics? Exist any kind of integral problems to do with the site, i.e. what is gain access to like, is there suitable vehicle parking as well as arrangement for the off lots, what is the ceiling height and also exist any other problems such as authorizations required? Does the job need to be completed out of hours?

Costing: Are bulk orders likely? If so, this can dramatically minimize the device expense. Exists a different more affordable item that will help keep prices down? Are there brand-new products that have superceded typical systems? What is the expected life expectancy of the fit out? Will it be upgraded each year, regular monthly, once a week? What is the designated use of the area? Is it to be utilized as a play centre or a special shop?

Every one of these variables will certainly dictate just how far the valuable dollars and also cents can be extended. As weird as it seems often knowing the size of the budget plan can truly assist focus the project to a practical and also possible result. By creating a solid relationship with your contractor it is possible to increase the return on the financial investment. All frequently a professional can disappear down a blind alley of unlimited pricing quote when knowing the economic perametres can direct them in the appropriate instructions from the outset.

Manufacture: Make certain that all elements are completely set up prior to installment, this minimizes the need for extreme onsite job and also aids in troubleshooting. A quality shop counters task is defined by the little details; whenever possible, where designed elements user interface with the existing building, a simple trick is to make use of design templates to assist in fit off on website. This process not just assists in the fit out stage yet also lowers the risk of expensive materials being thrown away due to miscuts.

Along with design templates, datum sticks are used to make sure uniformity of elevations as well as widths. Every one of these standard processes can be related to one of the most sophisticated and also technological of setups.

Innovation: Utilize technology to aid in the affordable manufacture of the fit out. Laser cutters and CNC routers are both an extremely useful resource when looking at reducing complex or multiple shapes. They can both be utilized for the cutting of wood, steel, acrylic as well as several other products. Polystyrene as well as fibreglass also lend themselves to a more daring or creative installation.

Installation: The installment must be prepared extensively ahead of time guaranteeing that the customer is aware of what processes are entailed. It actually helps if all team know what is expected of them during the installment as this will certainly make for a much smoother transition into the brand-new environment. Oftenit can be useful to have a solitary team rather than an entire variety of professionals. This homogenisation of labor force aids in interaction as well as guy mangement. Just like all constructing projects nowadays, target dates are crucial; Obtaining the doors open again for business is first which is why making these few problems a high top priority is so vital.

So we can see that a satisfying and also efficient wooden shop fittings relies heavily on efficient layout, costing, construction as well as installment. Obtaining these areas best relies upon excellent interaction and preparation from the outset, and naturally comprehending the complete range of jobs. With a wide range of experience throughout all areas of building and also with a genuine style for the unusual, Program Functions is well put within today's open market to make any kind of design idea a fact, on time and also on budget. We additionally give gridwall panels and also chrome mesh cube sets, which can be wall surface installed or fixed to a stand to create gondola screens.

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clarencebfaber · 6 years ago

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How to Eat Paleo for Women: The Most Essential Guide

How to Eat Paleo for Women

There’s not a one-size-fits-all approach to paleo. Especially if you are a women. Here’s how to eat for your body type (and gender) on paleo. This is the Most Essential Guide on How to Eat Paleo for Women.

So you decided to try this whole paleo thing because, apparently, it’s all the rage.

You’re looking for a way to lean out a little, boost your metabolism, curb sugar cravings and clean up your diet a little bit.

Why not try it?

So you sign up. All in. At least for 30 days.

And you do everything right.

Bacon and eggs for breakfast.

Salad for lunch.

Almonds for snacks.

And salmon and sweet potatoes for dinner.

Heck. You even try CrossFit, fermented vegetables and a hot-cold shower.

So primal.

But at the end of 30 days…Your weight hasn’t budged. You still crave carbs (and sugar and caffeine). Your energy levels aren’t off the charts. And you still have some gas and bloating.

The forces MUST be against you.

After all, the extra pounds magically fell off your husband.

Your bestie thrives upon the paleo template, constantly sharing her amazing recipes on Instagram (that you could never throw together)

And the book section at Barnes & Nobles promised you’d feel amazing.

Paleo seems to work for everyone else!

Is something wrong with you?

Answer: There’s not a one-size-fits-all approach to paleo.

Especially if you are a women.

Unfortunately, women’s health is not always given the fine-tuned attention required by popular literature, Instagram posts or widely-accepted “norms.”

Women’s daily dietary, caloric and nutrient needs are uniquely dependent on a number of factors—including hormones, dieting history, current health status, age, relationship with food and goals.

Thus, broad group-wide trends and recommendations for things like ketogenic diets, “safe starch” vs. “bad starches,” intermittent fasting, eggs and bacon for breakfast, etc. may not fit many, or even most women.

Here’s the scoop on How to Hack Paleo For Women (an individualized approach to real food for the XY species).

WOMEN & FOOD

First things first, women and food have had a funky relationship ever since Eve was tempted with that darned apple in the Garden of Eden thousands of years ago.

Since then, food has been the Achille’s heel for many women.

In fact, studies have reported that women merely think about food as much as men think about sex (if not more).

Understanding this context is essential before we even begin talking about women’s nutrition needs and the paleo diet.

For some, the word “diet” alone is enough to set their head into a tizzy and tailspin—already instantly feeling confound and bound to the “diet mentality” that will not serve them in any dietary approach (regardless if we’re talking about paleo, the cookie diet or a juice cleanse).

Even though the word “diet” actually means “a way of life,” if you are already predisposed to a poor relationship with food and a history of “diet mentality” (obsessive thinking, overthinking, dieting extremes), then going on a “paleo diet” is probably not going to be a good fit from you from the start.

This is often the reason why 30-day paleo diet challenges or paleo dieting (using paleo solely as a means to lose weight and body fat) often fail.

Paleo itself was not meant to be a “weight loss” diet—in fact, this is perhaps the reason why paleo is often rated as ‘one of the worst diets’—according to America’s dieting industry.

Every January, US News & World Report ranks the “Best” and “Worst” diets for the year ahead, and consistently, paleo has not ranked near the top.

Why?

Because America (especially women) have taken the paleo “diet” out of context—trying to dress it up as a weight loss diet, whereas it really is meant to be a “way of life” and lifestyle change. Consequently, when healthy eating becomes a “way of life”—not just a 30 day quick fix, as measured by US News & World Reports’ standards—the results (on all fronts) will come naturally (healthy weight, energy, nutrient sufficiency, etc.).

(Plus: If we are really ranking the USDA’s grain-based “Dash Diet” as our #1 diet in America, why is it not working to improve our country’s waistlines and health as a whole—even if short term results show weight loss? Food for thought).

That said, if women following a paleo template can instead begin to view the “paleo diet” as the “paleo lifestyle” (and get more in touch with their inner-Wilma Flinstones)—viewing real food eating as a nourishing “way of life” rather than a war with their body or denial and restriction of food— then we can begin to talk about your unique needs on the paleo “diet” (lifestyle).

Bottom Line:

The word “diet” needs to go for many women in order to approach the paleo “lifestyle” as a healthy template for meeting their nutrient needs.

Here’s all you need to know as a woman for eating a real food diet (like paleo) and all the questions that come up around:

Hormones

Weight Loss

Weight Gain

Fitness

PALEO FOR WOMEN: HORMONES

A heated topic.

It’s on secret women’s hormones are delicate (and 100% completely different than our male counterparts—many of whom have constructed the paleo template as we know it in modern day).

Even though paleo is an eating philosophy as old as time, chances are the women who followed it at the time did not have a guidebook or manual to follow.

Chances are, they were much more intuitive and ate according to what their body told them they needed and what the environment provided.

And, while we don’t have medical records of our ancestors, chances were also our women predecessors did not know the words or terms like “PCOS” (polycystic ovarian syndrome), “PMS” or “hormonal imbalance.”

Fast forward to today, and 90-percent of women struggle with PMS alone, defined by symptoms like mood swings, changes in appetite, insomnia, brain fog, bloating and water retention, headache, fatigue, depression, anxiety, breast tenderness, acne flare-ups, constipation or diarrhea, and back pain. And 20-30-percent of those actually have severe PMS—or “PMMD”—severe enough to send them to the hospital.

But, get this: Just because you’re a woman doesn’t mean you have to live with these symptoms.

The symptoms of PMS are triggered in the body when your hormones become unbalanced:

Estrogen levels increase

Progesterone levels decrease

This intense shift in hormones is most often related to what we eat and the state of our gut health. While medications (like birth control) and environmental factors (like toxins in our hygiene, cleaning products, and water) can all trigger hormone imbalances, there is nothing that impacts our health more than the foods we eat (or don’t eat) daily and if we are digesting those foods in the first place.

Of course you know foods like sugar, alcohol, and caffeine are inflammatory stressors to your body. And grain-based diets, conventional dairy and meats, beans and even too much nuts and nutbutter, eggs or nightshades can be irritating to the gut (and consequently hormones). But did you know that not eating enough food, or avoiding certain food groups can also cause hormone imbalances like PMS?

The thing is: When we eat foods that:

(1.) Irritate our gut (Not just talking about grains, refined sugar, beans and dairy either here. For some, foods like nuts, eggs, FODMAPS, red meat, etc. can be difficult to digest if poor gut health is already present, and can trigger hormonal imbalances)

2.) Provoke blood sugar imbalances. (Not eating enough balance—fats, proteins and carbs—to balance blood sugar; Stocking up on paleo pancakes, muffins, donuts and pizza—but still lack balance overall; Restrictive eating); Or,

3.) Simply don’t eat enough food

—Our hormones get unhappy—and may result in, not only PMS, but also PCOS, amenorrhea (loss of period), intense periods, infertility and HPA-Axis Dysfunction.

#itscomplicated.

You’re right. It is.

Hence why the overarching “paleo diet” cannot be scripted as a one-size-fits-all approach for women.

Some women have a leaky gut or bacterial overgrowth like SIBO when starting the diet, and are not absorbing the nutrients they are eating in the first place (to feed their hormones).

Others cut out the grains, beans and other non-paleo foods, only to find themselves (unintentionally) on a very low carb diet (not replacing the eliminated foods with enough carbohydrate).

Others start off every morning with bacon and eggs, a salad for lunch and some fish and veggies for dinner—and don’t get why their metabolism and hormones seem completely off (hint: they are not eating enough food). When the body goes into “deprivation” mode, the hormones take a hit.

A fundamental approach for the woman on a paleo diet is to tailor the dietary needs to the individual. Think: Balance (food and hormones).

PALEO FOR WOMEN: WEIGHT LOSS

The topic of “weight loss” is not the elephant in the room in this article.

For some, healthy weight loss is very much a reason why women seek out the paleo diet in the first place.

So how to do it the “right way?”—especially in the case of our lady above who saw NO results even though she was doing everything “right” on the paleo diet.

Before we even talk about food, let’s talk about stress.

Stress (and stress management) is essential to any health benefit you want to see on the paleo approach—weight loss included.

Regular stress management helps you balance your hormones in the first place and decreases inflammation naturally—the type of stress that will work against you if weight loss is a goal of yours.

“Stress management” involves both psychological and physical stress mangement.

Not just taking 10 deep breaths or meditating.

But making stress management a lifestyle.

Some simple steps include:

Sleeping 7-9 hours each night

Chewing your food & slowing down to eat at meal times

Eating home cooked meals (or clean prepped meals) the majority of the time

Exercising and moving most days—while not overdoing it (hint: when the exercise drill sergeant comes into your mind, yelling at you to do it, do more or work harder, chances are you’re doing too much).

Organizing your life (and writing down your top 1-3 to-dos each day, not 50)

Connecting—Making time for people and intentional time spent with friends and loved ones in your schedule

Saying “no” to things (not always saying “yes”)

Incorporating play, fun and laughter into your daily life

(Remember this whole “paleo thing” is a lifestyle—not just a food diet).

After lifestyle stress management is underway, we can begin

When it comes to the food front, food matters—and weight loss is not always about caloric restriction (in fact, 8 times out of 10, the women that come into my office are not eating enough).

Your body needs food—and quality fuel at that (fats and carbs included ladies).

When you are not eating enough food, your body goes into “restriction” mode and seeks to hold on to whatever reserve and energy it’s got (i.e. fat cells, slowing metabolism to make due with low food intake, hormone imbalances).

(Some call this “starvation mode,” but this is really your body’s protective mechanism to help protect you from starvation).

How do you know what your body needs?

Again, there is not a one-size-fits-all approach to nutrition, fat loss, weight loss, hormonal balance, etc., but it can be safe to say that, from a healthy weight perspective, most moderately active women (3-5 days/week exercise and living your life not on a couch) need a baseline of 1800 calories per day to see any metabolic change for the positive.

Why?

Because when you meet your body’s baseline needs, it won’t fight you so hard to hold on to what you have.

As for specific macronutrients, how many carbs, fats and protein? Should you go low carb? Do you really need fat with every meal?

Once more: No one-size-fits-all approach, but generally, the most common “downfall” I see women take is trying to listen to a prescription or guideline for someone else’s body—not their own.

For instance, low carb may work initially—here you are eating 50 grams or less of carbs (mostly veggies) for several months, feeling great, when all of a sudden, progress stops—and you even gain a few pounds.

What gives?

Then, you hesitantly add some carbs back in—some sweet potato hash with breakfast, a handful of berries in a smoothie, even a bit of rice with your sushi, and voila!, you’re rocking and rolling again.

Carbs, for women in particular, are not the enemy.

I know how popular ketogenic diets or intermittent fasting or even “standard” paleo templates are, but thanks to our “delicate” hormone balance, carbs can (and do) serve a place in most women’s diets—at least for the long run of healthy eating.

Short term results from ketogenic or low carb or fasting approaches have worked well for some, but again, when we go into deprivation mode—from any one food group—our body eventually lets us know about it.

Take Sarah: a 32-year-old female, who came to me having followed a low-carb paleo approach for a couple years. She was a mom of two, a recreational CrossFitter (about 3 to 4 times per week) and a busy business owner. Most of her meals consisted of meat, veggies and some sort of fat—no fruits, no grains, no starches, no sugars, and only about 50 grams overall of carbs per day.

Most recently, she had been experiencing some GI distress (bloating and IBS like symptoms) she couldn’t explain, as well as low energy—lower than usual despite her busy go-getter schedule. She wanted to get to the bottom of her gut, plus didn’t think it would be so bad to shed a few extra pounds she couldn’t seem to shed—despite her low carb and active lifestyle. “I am doing everything right, but just don’t get it,” she said.

Low and behold, before we even pursued gut testing or hormone testing to see what was up with her “crazy metabolism,” I suggested she add 2 to 3 servings of carbs into her diet each day—fruits or starches, to which she was skeptical. Nevertheless, at our check-in two weeks later, Sarah showed up glowing—more energetic, down a couple of inflammation pounds, and a new “PR” in the gym. She couldn’t believe it, and by one simple tweak (adding a few more carbs to her diet), her body was out of “restriction mode.”

Specific macro balance is a dance and will change throughout your life—depndent on stress, hormones, activity and even the time of year (seasons).

The keys to weight loss on paleo is to 1.) Eat enough (no crazy restriction mode); 2.)Listen to your body and tweak accordingly.

A few other helpful hacks:

1.) Eat simpler foods.

Paleo pizza, paleo cupcakes and paleo alfredo are great, but eating meat, veggies and fats leads to less mindless eating, because your brain is less “turned on” to eat more just to eat

2.) Live your life.

If the paleo “diet” is actually “a way of life” then why aren’t you living it? Meaning: Balanced perspective. Stop being so hard on yourself or beating yourself up over the canola oil on your broccoli at Whole Foods, or the couple chips and guacamole you had at the Mexican restaurant. 80/20 balance.

Eighty percent of the time, eat real whole, simple foods for your meals and lots of water; 20-percent of the time, realize “life happens” and that’s ok too (Need some hard numbers? Consider 17-18 of your 21 meals per week your eighty percent meals, and 3 to 4 of those meals: a dinner out at a restaurant, Valentine’s Day pancakes, or a paleo cookie after dinner, no need to binge—but let life happen).

3.) Balance Hormones & Blood Sugar.

If these things are out of whack from not eating enough, eating sweets every time a craving strikes (or even artificial sugars), running on coffee and caffeine, or eating small low-fat meals throughout the day, then you can bet your bottom dollar weight loss is going to be a long road.

Eating enough is essential, coupled with eating healthy fats with each meal to balance blood sugar, avoiding artificial sweeteners and other additives, and cutting back on the coffee dependence (Coffee, like sugar, stimulate cortisol levels and can throw metabolism out of balance). Back to point 1: Keep it simple.

4.) Check in. Do you really need to lose weight?

We are our own worst critics and may be chasing dangling carrots that really are false images of self improvement and life happiness. How will losing weight impact your life? Your health? Will you really be happier when ____? (And how many times have you thought weight was the answer, only to discover it was never good enough?)

5.) Who is Thriving You?

The girl you want to be—the happy, healthy, confident, strong, sexy woman you are becoming? Envision her and begin to act like her. How does she speak to herself? Nourish herself? Interact with others? Does she neglect, punish and hate on her body? Does she feel like all hope is lost or she will “always” battle her weight? Or does she believe in herself, practice peace with food and feed herself according to her own body’s needs—not the rules or dictates of others? Weight loss (successful weight loss) all starts in the mind.

PALEO FOR WOMEN: WEIGHT GAIN

A much less talked about topic than weight loss, perhaps, but nevertheless, a goal that some women still have.

Unfortunately, consult Dr. Google on this one, and you’ll probably get some advice on drinking a gallon of milk a Muscle Milk,

Even within the paleo-sphere, most weight gain articles or message board threads out there are from bros for bros on bulking up and putting on mass.

But what about us females?

For those looking to gain weight, a caloric and macronutrient increase is a given (duh).

However if “just eating more food” was easy—then weight gain wouldn’t be a hard thing for some folks to do.

Sometimes weight gain is a painful, long, tiring process (especially when eating that much food is needed).

You try one day, only to feel completely stuffed, bloated, constipated or “fat” the next day—and just want a break—a day of normal eating.

And the cycle continues, without feeling like you’re getting anywhere.

A few hacks for helping women (and myself) gain healthy weight that have worked include:

1.) Increase carbohydrates.

Add a starch or fruit to each meals. Banana “pancakes” for breakfast, or berries alongside your sausage, avocado and greens. Some Jasmine white rice, or butternut squash on your chicken salad at lunch. A sweet potato or parsnip fries with dinner.

2.) Double your healthy fats.

Instead of one spoonful, go for two (avocado oil mayo, olive oil, ghee, butter, coconut oil). Half a large avocado instead of a quarter. Cooking with fat, plus adding a topical fat—like coconut butter, guacamole, mayo, olives or grass-fed cheese (if you tolerate) to your plate.

3.) Support digestion.

Good digestion is essential for feeling like weight gain process is bearable. If bloating and constipation are frequent, these can throw a damper into your valiant efforts to “eat more.” Consider taking digestive enzymes with each meal, plus a quality probiotic (soil-based formulas like Prescript Assist or Garden of Life Primal Defense Ultra) one to two times per day as a basic protocol. In addition, some find a tablespoon of apple cider vinegar or HCL tablet before meals tremendously helpful for boosting healthy stomach acid.

4.) Check in.

Similar to point 3 in the Weight Loss section—Check in with yourself. Will gaining weight be the answer to all your worries and problems? Will life magically be better when you add those 10 lbs.? Eh. Probably not. At least not everything. Having grace for yourself—where you are at today, while working hard towards where you want to be (whatever that is in life) is essential for keeping a positive, forward-thinking mind in the process, relieving stress and ironically getting to where you want to be. Grace + Patience + Consistency + Focus = Peace.

5.) Be Her.

In addition to practicing grace and keeping your eyes focused on your goal, embody “her”—the girl you want to be. See yourself having already achieved your goal of successful weight gain and begin to embody her today (Ask yourself: What would healthy me do? when the choice about how you talk to yourself, or what you eat for dinner comes up. Do that).

PALEO FOR WOMEN: FITNESS

Active individuals need more energy.

No questions asked.

Another “problem” I see many women run in to is not eating enough when they train.

Similar to our “weight loss” or even “weight gain” goals—are you sensing a theme?

The issue many often run into with the paleo for women approach is not eating enough overall to support their needs.

In addition, as an athlete or fitness buff, the fitness market has totally capitalized on marketing to you:

We see protein powders and bars touted as “paleo-friendly.”

Paleo challenges running at your gym several times per year.

And paleo pre-made delivery meals to feed your inner athlete (with only 300-400 calories and small portions).

Again, this all ties back to stress and when we feed our body:

Stress-enhancing, inflammatory ingredients (i.e. not real food)

A Restrictive meal plan

Or, not enough food

—Our fitness takes a hit.

Some key tips for the paleo-fitness buff?

1.) Avoid foods that trigger inflammation, and increase the consumption of foods that reduce inflammation.

Make sure to get plenty of omega-3 fats, herbs and spices, fruits and vegetables, and fermented foods.

2.) Keep caffeine and coffee to a minimum.

You want natural energy right? Caffeine strips energy from you and enhances cortisol production. Essentially it is one more stressor to add to the stress of training.

3.) Eat to support training.

Again bare minimum of 1800, but more than likely a healthy active woman training for fitness (not just walking recreationally and maintaining daily activity), will probably need within the 2000-2400 calorie range.

Calories aside, carbs also play a role here. Eggs and bacon in the morning; sauerkraut, turkey patties and some spinach at lunch; and salmon, half a sweet potato and asparagus at dinner won’t cut it to reap the benefits of training. Tough training days may call for upwards of 150-200 grams of carbs—and guess what: Your body can handle it. Some “paleo friendly” ideas?

Potatoes, sweet potatoes, winter squash, beets, carrots, parsnip, yucca, tapioca, plantains, white rice, and some even do well on quinoa or steel-cut oats —pair a starchy veggie with greens to round out most of your meals, alongside your proteins and cooking/topical fats.

4.) Work smarter, not harder.

You’ve heard it before, but training is all about the Goldilocks’ approach—not too much and not too little. Just right. Your threshold is as unique as your nutrition, but when that inner exercise “Nazi” rears its ugly head, that is an indicator that something is not quite right.

The tough thing is: Doing something about it. Fitness can be addicting—especially for the Type-A or achiever type individuals. However, if you consider this: Overexercise is actually harming you—your results, your energy) and can begin to embody the “athlete mindset” (a true athlete takes care of herself and does whatever she can to improve—not shoot herself in the foot), you’ve won half the battle.

PALEO FOR WOMEN: PREGNANCY

How does pregnancy change the game for the paleo approach?

It doesn’t.

You’ve probably heard the concept: “Eating for two,” or heard crazy stories about the crazy sugar cravings women get—from pickles and ice cream, to French fries and mayo.

However, your baby eats exactly what you eat—and a paleo approach (i.e. real food) could be just what the doctor ordered for a healthy pregnancy.

Most women need no more than 200-300 calories more to support the growth and development of the fetus during the initial six months, with the last trimester typically calling upon an addition of 400-500 calories to a woman’s “baseline” intake in the final stages.

And those extra calories don’t constitute the need for an extra donut or two to meet your needs—real food will continue to do a body good.

Post-delivery, during breast feeding days, sufficient caloric intake is still necessary as well. Many women jump into wanting to get back to their pre-baby body and consequently, food restriction. However, this can be a recipe for disaster that goes back to our “restriction mode” alarm we set off in our body when we don’t eat enough (i.e. hormonal imbalances and metabolism shift). For breast milk supply and your own hormonal recalibration post pregnancy eating a “normal” healthy diet—not a calorie restrictive diet—is recommended for best results (for your baby and your own body).

A paleo template, with a balance of proteins, fats and carbs is the gold standard for real food—without the restrictive mindset.

As for fertility and the paleo diet—a paleo approach can be a great way to increase your fertility. Eliminating any nutrient deficiencies is vital—and the abundance of protein, veggies, fruits, real-food starches and healthy fats can help you meet your needs for Vitamins A, D, K2, E, B-Vitamins (Folate), Zinc, Choline, Iron and DHA—both before getting pregnant and during pregnancy.

Fatty fish, pastured egg yolks, dark leafy greens, soaked raw nuts/seeds, sweet potatoes, carrots, grass-fed meats, liver or cod liver oil, sea vegetables, dark berries and seasonal produce are some of the best foods you can eat to meet these needs.

All of this, built on a foundation of good digestion—and potentially a healthy digestion protocol (probiotics, digestive enzymes, chewing your food well, slowing down to eat your meals, hydrochloric acid or apple cider vinegar before meals)—enhances your fertility and likelihood for a healthy pregnancy

PALEO FOR WOMEN: MENOPAUSE

Menopause is defined as twelve months with no period; caused by a natural decline in the output of estrogen, progesterone, and testosterone.

These changes begin to happen in women between their 40’s and 50’s.

However, like PMS—menopause does not have to be a horrific experience as we’ve been made to believe, often defined by symptoms like hot flashes, weight gain, insomnia and irritability.

Many women gain extra belly fat during menopause and are unable to lose it by the old strategies that may have worked for them in the past.

Weight gain is primarily due to the change metabolic rate, rather than menopause itself, however many women that hit this “season of life” may seek out extreme weight loss and diets to counter the side effects and hormonal re-shifting going on.

Enter: Nutri-System, Weight Watchers or the hundreds of other low-calorie diets calling middle aged women’s names.

Couple restrictive dieting with cortisol imbalances (i.e. stress), and many women only experience an exacerbation of symptoms like belly fat gain, blood sugar imbalances, sugar cravings, and mood swings. Some general recommendations for “dealing with” the symptoms of menopause include: strength training to help promote stable blood sugar levels, enhance lean muscle mass and bone density during hormonal shifts and prevent bell fat gain; cutting back on coffee, caffeine, the nightly wine habit, and sugar (all which provoke further hormonal imbalances) and simply implementing “real food”—with plenty of fats, proteins and moderate healthy carbs (lots of veggies and some starch) throughout the day. Balance. (Sense a theme?).

Stress management is also imperative and it’s critical you recognize what you need for your own self care to keep both physiological and psychological stress at bay (Some examples? Enough sleep, low LED light exposure at night, activities and hobbies you enjoy, saying “no” to things you don’t want to do, and spending time with community).

Menopause does not have to be the worse years of your life, and a balanced paleo template can help women on the food front counter stressors and inflammation.

PALEO FOR WOMEN: EATING DISORDERS

Can I eat paleo if I have an eating disorder?

Is paleo an eating disorder?

Ask 10 different people and you’ll get 10 different answers.

Many within the eating disorder treatment community will say “Paleo IS an eating disorder.”

Others inside the paleo community will say, “Paleo saved my life.”

Neither are accurate.

First things first, if we can take the word “paleo” out of the equation, let’s rephrase those questions:

Can I eat real food if I have an eating disorder?

Is eating real food an eating disorder?

Now answer that question.

There is no denying foods that have been around from the beginning of time are NOT bad for you.

Nor is eating food (and eating enough of it), that nourishes you, an eating disorder.

It’s when we maintain the diet mentality approach around them that things get dicey.

In addition, can eating real food save your life?

Uh, it sure as heck can.

But is it the only thing that saves your life?

No.

It’s a tool—a valuable tool.

A resource you use and tap into, coupled with:

1.) A growing awareness of respect, acceptance and love for your body and self;

2.) The implementation of all-around healthier lifestyle choices; and,

3.) The connection to something greater—outside yourself and your struggle (your purpose, your mission, your higher power)

These things with real food save your life from an eating disorder.

The thing the paleo “diet” personally helped me with in recovery from my eating disorder was the revelation and insight to view food as fuel, not a toxic substance I had to eat or a matter of calories to log for my dietitian to see.

Food wasn’t about being at war with my body, but honoring my body (and feeling more energetic, alive and powerful—helping me think more clearly, improve digestion and enhance my workouts).

Food had a purpose—and each food group did as well.

In my recovery, paleo taught me how to no longer fear fat, avoid carbs or try to satisfy my hunger with fake foods—like Crystal Light and Skinny Cow ice cream bars.

Paleo taught me how to get back to my roots and innate wiring, wired to eat nourishing foods and ultimately, have food freedom—simply using “real food” as a template for making choices the majority of the time, and realizing eating is not about being perfect, but instead nourished as much as possible.

Conclusion

Phew? How’s that for starters.

If there’s one thing for certain, there is no-one-size-fits-all approach for women when it comes to paleo, and various seasons and times in your life may call for different measures.

While it may seem like a dance, keeping the value of nourishment above all will never steer you wrong.

The post How to Eat Paleo for Women: The Most Essential Guide appeared first on Meet Dr. Lauryn.

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elizabethbgrimes · 6 years ago

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How to Eat Paleo for Women: The Most Essential Guide

How to Eat Paleo for Women

So you decided to try this whole paleo thing because, apparently, it’s all the rage.

You’re looking for a way to lean out a little, boost your metabolism, curb sugar cravings and clean up your diet a little bit.

Why not try it?

So you sign up. All in. At least for 30 days.

And you do everything right.

Bacon and eggs for breakfast.

Salad for lunch.

Almonds for snacks.

And salmon and sweet potatoes for dinner.

Heck. You even try CrossFit, fermented vegetables and a hot-cold shower.

So primal.

But at the end of 30 days…Your weight hasn’t budged. You still crave carbs (and sugar and caffeine). Your energy levels aren’t off the charts. And you still have some gas and bloating.

The forces MUST be against you.

After all, the extra pounds magically fell off your husband.

Your bestie thrives upon the paleo template, constantly sharing her amazing recipes on Instagram (that you could never throw together)

And the book section at Barnes & Nobles promised you’d feel amazing.

Paleo seems to work for everyone else!

Is something wrong with you?

Answer: There’s not a one-size-fits-all approach to paleo.

Especially if you are a women.

Unfortunately, women’s health is not always given the fine-tuned attention required by popular literature, Instagram posts or widely-accepted “norms.”

Women’s daily dietary, caloric and nutrient needs are uniquely dependent on a number of factors—including hormones, dieting history, current health status, age, relationship with food and goals.

Here’s the scoop on How to Hack Paleo For Women (an individualized approach to real food for the XY species).

WOMEN & FOOD

First things first, women and food have had a funky relationship ever since Eve was tempted with that darned apple in the Garden of Eden thousands of years ago.

Since then, food has been the Achille’s heel for many women.

In fact, studies have reported that women merely think about food as much as men think about sex (if not more).

Understanding this context is essential before we even begin talking about women’s nutrition needs and the paleo diet.

This is often the reason why 30-day paleo diet challenges or paleo dieting (using paleo solely as a means to lose weight and body fat) often fail.

Paleo itself was not meant to be a “weight loss” diet—in fact, this is perhaps the reason why paleo is often rated as ‘one of the worst diets’—according to America’s dieting industry.

Every January, US News & World Report ranks the “Best” and “Worst” diets for the year ahead, and consistently, paleo has not ranked near the top.

Why?

Bottom Line:

The word “diet” needs to go for many women in order to approach the paleo “lifestyle” as a healthy template for meeting their nutrient needs.

Here’s all you need to know as a woman for eating a real food diet (like paleo) and all the questions that come up around:

Hormones

Weight Loss

Weight Gain

Fitness

PALEO FOR WOMEN: HORMONES

A heated topic.

It’s on secret women’s hormones are delicate (and 100% completely different than our male counterparts—many of whom have constructed the paleo template as we know it in modern day).

Even though paleo is an eating philosophy as old as time, chances are the women who followed it at the time did not have a guidebook or manual to follow.

Chances are, they were much more intuitive and ate according to what their body told them they needed and what the environment provided.

But, get this: Just because you’re a woman doesn’t mean you have to live with these symptoms.

The symptoms of PMS are triggered in the body when your hormones become unbalanced:

Estrogen levels increase

Progesterone levels decrease

The thing is: When we eat foods that:

3.) Simply don’t eat enough food

—Our hormones get unhappy—and may result in, not only PMS, but also PCOS, amenorrhea (loss of period), intense periods, infertility and HPA-Axis Dysfunction.

#itscomplicated.

You’re right. It is.

Hence why the overarching “paleo diet” cannot be scripted as a one-size-fits-all approach for women.

Some women have a leaky gut or bacterial overgrowth like SIBO when starting the diet, and are not absorbing the nutrients they are eating in the first place (to feed their hormones).

Others cut out the grains, beans and other non-paleo foods, only to find themselves (unintentionally) on a very low carb diet (not replacing the eliminated foods with enough carbohydrate).

A fundamental approach for the woman on a paleo diet is to tailor the dietary needs to the individual. Think: Balance (food and hormones).

PALEO FOR WOMEN: WEIGHT LOSS

The topic of “weight loss” is not the elephant in the room in this article.

For some, healthy weight loss is very much a reason why women seek out the paleo diet in the first place.

So how to do it the “right way?”—especially in the case of our lady above who saw NO results even though she was doing everything “right” on the paleo diet.

Before we even talk about food, let’s talk about stress.

Stress (and stress management) is essential to any health benefit you want to see on the paleo approach—weight loss included.

Regular stress management helps you balance your hormones in the first place and decreases inflammation naturally—the type of stress that will work against you if weight loss is a goal of yours.

“Stress management” involves both psychological and physical stress mangement.

Not just taking 10 deep breaths or meditating.

But making stress management a lifestyle.

Some simple steps include:

Sleeping 7-9 hours each night

Chewing your food & slowing down to eat at meal times

Eating home cooked meals (or clean prepped meals) the majority of the time

Organizing your life (and writing down your top 1-3 to-dos each day, not 50)

Connecting—Making time for people and intentional time spent with friends and loved ones in your schedule

Saying “no” to things (not always saying “yes”)

Incorporating play, fun and laughter into your daily life

(Remember this whole “paleo thing” is a lifestyle—not just a food diet).

After lifestyle stress management is underway, we can begin

When it comes to the food front, food matters—and weight loss is not always about caloric restriction (in fact, 8 times out of 10, the women that come into my office are not eating enough).

Your body needs food—and quality fuel at that (fats and carbs included ladies).

(Some call this “starvation mode,” but this is really your body’s protective mechanism to help protect you from starvation).

How do you know what your body needs?

Why?

Because when you meet your body’s baseline needs, it won’t fight you so hard to hold on to what you have.

As for specific macronutrients, how many carbs, fats and protein? Should you go low carb? Do you really need fat with every meal?

Once more: No one-size-fits-all approach, but generally, the most common “downfall” I see women take is trying to listen to a prescription or guideline for someone else’s body—not their own.

What gives?

Carbs, for women in particular, are not the enemy.

Specific macro balance is a dance and will change throughout your life—depndent on stress, hormones, activity and even the time of year (seasons).

The keys to weight loss on paleo is to 1.) Eat enough (no crazy restriction mode); 2.)Listen to your body and tweak accordingly.

A few other helpful hacks:

1.) Eat simpler foods.

Paleo pizza, paleo cupcakes and paleo alfredo are great, but eating meat, veggies and fats leads to less mindless eating, because your brain is less “turned on” to eat more just to eat

2.) Live your life.

3.) Balance Hormones & Blood Sugar.

4.) Check in. Do you really need to lose weight?

5.) Who is Thriving You?

PALEO FOR WOMEN: WEIGHT GAIN

A much less talked about topic than weight loss, perhaps, but nevertheless, a goal that some women still have.

Unfortunately, consult Dr. Google on this one, and you’ll probably get some advice on drinking a gallon of milk a Muscle Milk,

Even within the paleo-sphere, most weight gain articles or message board threads out there are from bros for bros on bulking up and putting on mass.

But what about us females?

For those looking to gain weight, a caloric and macronutrient increase is a given (duh).

However if “just eating more food” was easy—then weight gain wouldn’t be a hard thing for some folks to do.

Sometimes weight gain is a painful, long, tiring process (especially when eating that much food is needed).

You try one day, only to feel completely stuffed, bloated, constipated or “fat” the next day—and just want a break—a day of normal eating.

And the cycle continues, without feeling like you’re getting anywhere.

A few hacks for helping women (and myself) gain healthy weight that have worked include:

1.) Increase carbohydrates.

2.) Double your healthy fats.

3.) Support digestion.

4.) Check in.

5.) Be Her.

PALEO FOR WOMEN: FITNESS

Active individuals need more energy.

No questions asked.

Another “problem” I see many women run in to is not eating enough when they train.

Similar to our “weight loss” or even “weight gain” goals—are you sensing a theme?

The issue many often run into with the paleo for women approach is not eating enough overall to support their needs.

In addition, as an athlete or fitness buff, the fitness market has totally capitalized on marketing to you:

We see protein powders and bars touted as “paleo-friendly.”

Paleo challenges running at your gym several times per year.

And paleo pre-made delivery meals to feed your inner athlete (with only 300-400 calories and small portions).

Again, this all ties back to stress and when we feed our body:

Stress-enhancing, inflammatory ingredients (i.e. not real food)

A Restrictive meal plan

Or, not enough food

—Our fitness takes a hit.

Some key tips for the paleo-fitness buff?

1.) Avoid foods that trigger inflammation, and increase the consumption of foods that reduce inflammation.

Make sure to get plenty of omega-3 fats, herbs and spices, fruits and vegetables, and fermented foods.

2.) Keep caffeine and coffee to a minimum.

You want natural energy right? Caffeine strips energy from you and enhances cortisol production. Essentially it is one more stressor to add to the stress of training.

3.) Eat to support training.

4.) Work smarter, not harder.

PALEO FOR WOMEN: PREGNANCY

How does pregnancy change the game for the paleo approach?

It doesn’t.

You’ve probably heard the concept: “Eating for two,” or heard crazy stories about the crazy sugar cravings women get—from pickles and ice cream, to French fries and mayo.

However, your baby eats exactly what you eat—and a paleo approach (i.e. real food) could be just what the doctor ordered for a healthy pregnancy.

And those extra calories don’t constitute the need for an extra donut or two to meet your needs—real food will continue to do a body good.

A paleo template, with a balance of proteins, fats and carbs is the gold standard for real food—without the restrictive mindset.

PALEO FOR WOMEN: MENOPAUSE

Menopause is defined as twelve months with no period; caused by a natural decline in the output of estrogen, progesterone, and testosterone.

These changes begin to happen in women between their 40’s and 50’s.

However, like PMS—menopause does not have to be a horrific experience as we’ve been made to believe, often defined by symptoms like hot flashes, weight gain, insomnia and irritability.

Many women gain extra belly fat during menopause and are unable to lose it by the old strategies that may have worked for them in the past.

Enter: Nutri-System, Weight Watchers or the hundreds of other low-calorie diets calling middle aged women’s names.

Menopause does not have to be the worse years of your life, and a balanced paleo template can help women on the food front counter stressors and inflammation.

PALEO FOR WOMEN: EATING DISORDERS

Can I eat paleo if I have an eating disorder?

Is paleo an eating disorder?

Ask 10 different people and you’ll get 10 different answers.

Many within the eating disorder treatment community will say “Paleo IS an eating disorder.”

Others inside the paleo community will say, “Paleo saved my life.”

Neither are accurate.

First things first, if we can take the word “paleo” out of the equation, let’s rephrase those questions:

Can I eat real food if I have an eating disorder?

Is eating real food an eating disorder?

Now answer that question.

There is no denying foods that have been around from the beginning of time are NOT bad for you.

Nor is eating food (and eating enough of it), that nourishes you, an eating disorder.

It’s when we maintain the diet mentality approach around them that things get dicey.

In addition, can eating real food save your life?

Uh, it sure as heck can.

But is it the only thing that saves your life?

No.

It’s a tool—a valuable tool.

A resource you use and tap into, coupled with:

1.) A growing awareness of respect, acceptance and love for your body and self;

2.) The implementation of all-around healthier lifestyle choices; and,

3.) The connection to something greater—outside yourself and your struggle (your purpose, your mission, your higher power)

These things with real food save your life from an eating disorder.

Food wasn’t about being at war with my body, but honoring my body (and feeling more energetic, alive and powerful—helping me think more clearly, improve digestion and enhance my workouts).

Food had a purpose—and each food group did as well.

In my recovery, paleo taught me how to no longer fear fat, avoid carbs or try to satisfy my hunger with fake foods—like Crystal Light and Skinny Cow ice cream bars.

Conclusion

Phew? How’s that for starters.

If there’s one thing for certain, there is no-one-size-fits-all approach for women when it comes to paleo, and various seasons and times in your life may call for different measures.

While it may seem like a dance, keeping the value of nourishment above all will never steer you wrong.

The post How to Eat Paleo for Women: The Most Essential Guide appeared first on Meet Dr. Lauryn.

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