Healthier Eating in ONE Step!

Looking for an easy healthy fix?  One simple step that will automatically make you healthier? Add a fruit and vegetable to every meal. Doing this one small thing will automatically increase your produce intake to at least six servings a day.  You’ll eat less unhealthy foods if you fill up with healthy and low-calorie fruits and vegetables.  If you mix up which fruits and veggies you enjoy with each meal, you’re also likely to hit your appropriate amounts of daily vitamins and minerals. How easy is this?  If you took my challenge last week, even on your busiest days you can just pull out your bowls of prepared fruits and vegetables or create a quick and healthy salad with your already prepared greens and dressing.  So no excuses of “I don’t have enough time” are allowed here. This is also something you can make fun for the whole family.  Create a challenge for your kids to see who can hit their servings for each meal.  Let them pick out a new fruit and veggie each week from the grocery – often kids are more likely to try something they have chosen themselves. This week I challenge you to try it for a week and see how you feel.  Don’t overthink it, just make sure to include at least one fruit and one vegetable every time you have a meal.  I’d love to hear in the comments how this made you feel, so please share! Looking for more ways to improve your health (and by default your family’s health)?  Let’s talk – I love to help busy working moms create a healthier and...

Food Prep for Weekly Success

It’s pretty apparent I believe strongly in preparing ahead of time.  Last week I shared how I keep lunch making stress to a minimum.  To keep things even easier and to help with all meals during the week, there are a few things I regularly do right after grocery shopping.  These few tasks will make EVERY working mom’s mealtimes go a little bit smoother. I know some of you will read this, roll your eyes, and say to yourself  “NO WAY!  I don’t have time for this nonsense.”  BUT, I timed myself and it took me twenty minutes start to finish.  The benefits include healthier eating and less stress for the whole week.  that’s worth twenty minutes to me.  Got older kids?  Make your life even easier and enlist their help. As soon as I get home from the grocery, I pull out the cutting board and a knife and prep a bowl of veggies.  Once that’s done, I can pack the veggie portion of school lunches in seconds, and if dinner is rushed, this bowl can be pulled out as a healthy side.  I also make a small bowl of dip or hummus to enjoy with the vegetables, and a pint size mason jar of healthy salad dressing (Just mix a few T of extra virgin olive oil with a few T of some type of vinegar, add salt, pepper and any other herbs you’d like.  You can also add a t or 2 of dijon mustard.  Yum!). Greens are washed and spun dry, then packaged in bags with a damp paper towel.  Now they are ready to be...
Easy and Healthy School Lunches

Easy and Healthy School Lunches

Wherever you live, I suspect school is back in full swing by now.  A few years ago, I did a post on my lunch “formula.”   The method I use to pack easy, healthy lunches for my kids.  This is still exactly how I do it, but as an update I thought I’d delve a little deeper into the details. Every week, I try to mix up the lunches so that the kids eat a variety of foods.  Below is an example week – you can see that each lunch follows my “formula,” but contains slightly different components. M – salad with leftover grilled chicken, cucumbers and sliced peppers, berries, pretzels, chocolate covered blueberries, water T – yogurt with granola, snap peas, watermelon, crackers, water W – hummus and pretzel crisps, celery/cucumber/carrots, sliced peaches/plums, chocolate square, water Th – soup or chili, whole apple, crackers, carrots, water F – peanut butter & jelly sandwich, applesauce, cucumbers, Pirate’s Booty or popcorn, water Notice how earlier in the week I include berries, watermelon, peppers and snap peas.  The items that are freshest and taste best right after I purchase them.  Apples and carrots tend to last longer so they are typically reserved for Thursday/Friday.  Ditto for peanut butter and jelly. I also often tuck a little note or joke in the lunchbox – not every day, but definitely several times a week.  Right now I’m LOVING Lunchbox Love – they are easy, pretty and fun, but you could totally take a post it note and make your own. I tend to prep and pack lunches the night before – usually while I’m making or...

August 2016 Book Reviews

Somehow I read a LOT of books this month – 15 to be exact.  Now we did go away for a long weekend so there was some reading on the plane and by the pool, but still – I’m not sure how I managed 15!!!!  Since there were so many, I had quite a few favorites.   To see a list of all of everything I read this month, check out this link.  NON-FICTION Okay, I know I said I wasn’t going to read anymore “real life” books where the writer ends up dying, but this was just a beautiful and amazing book.  Kara Tippetts suffered from Stage IV breast cancer and owned the blog Mundane Faithfulness.  This book is FULL of helpful advice on how to be with and help someone who is in the midst of a hard story.  Read this book.  My rating 5 out of 5. What an inspiring book.  It is written from a Christian perspective, so keep that in mind, but the dare is real – Jennifer Lee Dukes makes the case that we were created to be happy and that we can and should pursue our own happiness.  One of the aspects I found interesting was her suggestion that we all have different happiness styles, so what tends to increase my happiness won’t necessarily be the same as what increases happiness for someone with a different happiness style.  There were lots of practical suggestions for all happiness styles as well as thought-provoking questions around happiness in this book.  My rating 4.5 out of 5. FICTION This book really surprised me.  I picked...

Adore Your Wardrobe!!!

So excited that this program is opening back up again – September 4th to be exact.  Go to THIS LINK to be notified as to when it begins.  Interested in my thoughts?  Check out THIS POST I did last Spring about Adore Your Wardrobe. *this post does contain affiliate...

Get the most out of your Essential Oils

You just received your Young Living starter kit – or even just a few oils.  They’ve arrived – YEAH!  And you open them up all excited.  But then they sit there, in the box.  Maybe you dabbed a few on your wrists here or there, but you really aren’t using them. This happens ALL the time!!!  And I don’t want it to happen to you.  If you’ve got oils, I want you to USE THEM.  They are amazing, but only if they are a part of your daily life.  Please don’t “save” them (which a whole different topic I’ll address someday).  Please, pull them out of the packaging and give them a try. But what in the heck do you do with these oils?  How do you learn to use them?  How do you get your money’s worth? To get the biggest benefit from your oils: Use them daily – make it a goal to use at least 2 or 3 oils in some way each and every day.  Here is a link to a short video where I share how I use oils each day. Join a Facebook group or find a friend who loves oils – if you purchase through me I have a fantastic group you can join with so many knowledgeable ladies – if you have a question, they will help you answer it! Pinterest – pick an oil each week and do a Pinterest search.  You will find DOZENS of ways to use that oil. Get a book or an app – contact me and I’ll share my favorites. Share the oils with your friends...
Easy, Healthy Snacks for MOM!

Easy, Healthy Snacks for MOM!

After two weeks of school, we are back into a solid routine.  Yes!  Part of it means that due to nightly sports practices, dinner are being eaten much later.  So, in addition to fixing the kids a snack after school each day, I’ve been fixing myself one also!  If I’m going to eat a snack every day, I need to make sure it’s healthy, right?  I’ve found that by adding a filling and healthy snack to my later afternoon routine, I can avoid stuffing my face with everything in sight as I prepare dinner (not that that has ever happened!). Since I’m hungry, tired and dealing with homework, carpooling, sports and cranky kids, I created a list of go to snacks.  This way it’s one less decision to make.  I can grab my snack (and often the kids eat the same thing), and feel confident I made a good choice. What’s on my list? There are three main categories I enjoy:  savory, salty and sweet. Savory Tomatoes with balsamic vinegar, olive oil and basil (frequent right now while the tomatoes are ripe!) Hummus with sliced cucumber and celery Crackers and cheese Salty peanuts popcorn edamame with sea salt Sweet apples & peanut butter dip “healthy” fudge yogurt, frozen blueberries and granola Having the snacks ready (or at least the ingredients prepped) makes life SO easy!  I just pull out what I feel like enjoying and I’m satisfied and able to wait for a later dinner.  All of these snacks can be prepped ahead of time (I cut up veggies on Sunday or Monday night to have on hand all...
Feeling Overwhelmed?  Try This . . .

Feeling Overwhelmed? Try This . . .

Feeling overwhelmed?  I hear you! School just started for my kids, work is crazy busy right now, and the house is a disaster. What’s a girl to do? My instinct is to start rushing around trying to get everything done, but experience has taught me that that is the worst way to handle overwhelm.  Inevitably I’ll end up sick, angry or both.  Not good.  I’ve learned that when I start feeling the stress levels rise due to too much on my plate, it’s time to step back, take a deep breath and SLOW DOWN. If you can relate, give this method a try:  Get it out of your head.  Instead of having a million ideas, to-do’s and appointments running around my brain, I brew a cup of tea and make a list of EVERYTHING (no matter how small) that needs done.  Write it down. Delegate & Delete.  Take a look at that master list and determine what can be delegated and what can be deleted (or at least deferred).  Examples:  If it’s a super busy time, do I really have to take that trip to Goodwill?  Or can I just cross it off the list and take care of it when life calms down.  Do the towels have to be perfectly folded or can I just ask the kids to do it and live with messier linen closets? Prioritize.  With a slightly shorter list, it’s time to prioritize.  Give every item a number 1 to whatever.  Sometimes I’ll divide my list into 3 categories:  Work, Coaching Business and Personal.  Then I’ll prioritize within category – so I’ll have a #1...
July 2016 Book Reviews

July 2016 Book Reviews

Hard to believe the summer is so close to being over!  Our kids started school August 1st – crazy I know, and it seems hard now, but we will LOVE it come October when they get a nice long 2 week break!  For a list of everything I read in July, check out my list HERE.  On to my favorites . . . NON-FICTION I had this one on hold at the library for a crazy long time – months.  It finally came up and I read through it in just a few days.  Just as his career in Neurosurgery is beginning, Paul discovers he has stage IV lung cancer.  Even though I knew the outcome, I found myself rooting for Paul’s survival.  The discoveries he makes about life and death throughout his illness are thought-provoking and very real.   I’ve found that I need to be careful reading these type of books though as they get me started down the worry rabbit hole, so I may start avoiding them in the future!  Got a backache?  Must be lung cancer . . . My rating 4.5 out of 5. FICTION Love a dark thriller?  Then this would be a good choice for you.  Aubrey’s husband has finally been declared dead after 5 years.  The story moves between her current life, her memories and several other characters.  In the end, there is some nice resolution as to how the disappearance occurs, and it’s fascinating to note how your view of the players in the situation changes as you learn more and more about each one.  Don’t read ahead.  My rating:...

4 Reasons You Are Failing at Exercise

I know you have good intentions to exercise regularly.  You care about your health.  You want to feel better.  So you decide that you will exercise – you will work out on a regular basis. But you don’t do it.  You think about it.  You know you should do it.  Yet often it just doesn’t happen. Sound familiar? Through my work with various clients, I’ve discovered 4 key reasons people don’t exercise.  Take a look and see which ones apply to you and how you can work around them: You try to do something you don’t like.  I used to fall into this category.  Runners are in great shape, right?  They are committed, they exercise regularly and it’s fast.  All true.  Sadly I just don’t like to run.  Every time I try to commit to running (starting a couch to 5K, signing up for a race, etc.)  I just don’t enjoy exercising.  It becomes a chore.  Often I can complete whatever goal I’m looking to achieve but I’m sure not having fun doing it.  Plus once that goal is met I find “reasons” to slack off and stop running.  Eventually I had to accept that running isn’t for me.  But guess what?  That leaves a LOT of other ways to exercise that I DO like.  If this is you, make a list of all the physical activities you like to do and start doing one of them as your daily exercise. You are exercising for the wrong reasons.  It’s super important to know why you are exercising.  If it’s just to lose 5 pounds, it’s going to be pretty hard...

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