Stay Healthy This Fall – Food

Stay Healthy This Fall – Food

With the kiddos in school, the germs are flying.  I don’t know about you, but I don’t have time to get sick these days.  Sometimes you just can’t avoid a cold, but you can bet I plan on doing everything I can to stay healthy this year.  With those thoughts on my mind, all month I’ll be sharing my best tips and tricks for staying healthy.  As a bonus, doing these things will also help you feel healthier and happier! Eating well is an important component to staying healthy.  When you consistently eat junk, your body doesn’t get the nutrients it needs and you’ll start to feel run down.  Today I’ll share some of my favorite foods to bump up your immune system and load your body with antioxidants, vitamins and minerals. Dark leafy greens.  Greens such as kale, spinach and swiss chard are wonderful to add to your daily diet.  They are full of antioxidants, calcium, vitamins A,C, K and fiber.  Greens are also rich in anti-inflammatories.  Try to enjoy a cup or so each day. Apples.  Yes, that old saying about an apple a day keeping the doctor away has some validity to it.  Apples are loaded with fiber and also pectin – both of which keep you full longer.  So eat an apple and you are less likely to be hungry for junky snacks.  They are also very fresh and perfectly in season right now so will taste delicious and cost less.  My favorite way to stock my fridge with apples right now is a trip to the apple orchard. Sweet potatoes.  Another fabulous fall food with...
Are You Ready to go Back to School?

Are You Ready to go Back to School?

This is the time of year I always get fired up about learning new things.  After all, the kids are in back to school mode and once they start I have a little more free time.  All the back to school prep gets me excited about learning too – why should they get to have all the fun? Every year I make a concious effort to learn something new.  It might be something business related (this year I’m working on improving my group programs) or something fun (wine tasting anyone?). Why do I do this? Learning new things gives us an appreciation for life and a range of different ideas and perspectives.  Getting used to learning something new can also help us adapt when new situations in life come up – the whole idea of “something new” isn’t foreign to us.  Learning can make us more confident and improve our self-esteem.  Plus it feels GOOD to get better at something.  All of this can help create feelings of happiness (and who doesn’t want more happiness in their life?).  Learning also stimulates our brains which increases our imagination and creativity – this can help us feel more energetic and excited about life. I’ve also found that when I embark on learning something new to me, I have something positive to focus on and a goal to reach.  As a goal-oriented person this keeps me interested and excited about each day. Plus, learning is FUN! All month I’ll be sharing different ways you can learn as an adult and resources to get you started, so check back each week.  In the meantime,...
Kick Start Your Life

Kick Start Your Life

How has it felt making small changes each week for the last month?  Good I hope! Just in case you’ve missed a week, I’m including a quick summary for you: Week 1:  Kick off – Have Fun Week 2:  Kick off your Exercise Week 3:  Kick off your Eating Week 4:  Kick off your Home This process is quite similar to what I do in my signature program “Make the Most of Every Day.”  The biggest difference is that I tailor the program to YOU.  Working together, we concentrate on your goals, desires and dreams. We also look for the little things that will make each and every day better and figure out how to implement them in your life – whatever it looks like right now. This program is a great starting point to creating a life you love and it’s a fantastic way to test having a life or health coach and discovering if it’s the missing link to reaching your dreams. If you are curious and want to learn more, click over HERE and check out all the details.  I’d love to work with you and help you create a happier, healthier life!...
Kick Start Your Eating

Kick Start Your Eating

How’s your summer going so far?  Hopefully by now you’ve done at least a few FUN things and gotten a few good workouts in.  Please keep that up!  Your family and your body will thank you. This week we are going to jump into healthy eating.  Summer is a great time of the year to switch up your diet.  Food tends to be fresher, we often don’t want to eat as much when it’s hot outside and we don’t have to contend with sports practices and homework every evening. For the next few days I want you to concentrate on breakfast.  It’s a super important meal, and one most people don’t take seriously enough.  When you eat in the morning, you are essentially “breaking the fast” from not eating throughout the night.  Breakfast will also set the tone for the rest of your day.  Eat sweets and a coffee and you’re just not going to crave that healthy salad for lunch.  Skip it completely and you’ll be so hungry by noon you’ll probably overeat. So you can see why what you eat first thing each day is critical.  Something I have all my clients do is drink a glass of water as soon as they wake up.  I drink mine while my coffee is brewing as part of my morning routine.  Next be sure to enjoy a breakfast that consists of a healthy fat and a light protein or whole grain.  Fruit and/or vegetables are an ideal compliment.  Some ideas: Avocado toast (1/2 an avocado on a piece of toast – sprinkle sea salt, pepper and a splash of...
Spring Cleansing – Food

Spring Cleansing – Food

With summer coming and school ending soon, it’s a great time to clean out the pantry.  I know I need to be ready for the kids to be home most of the day.  I need a pantry that helps me get quick lunches on the table, and makes it easy for them to grab snacks on their own.  In addition, with a daughter in 4-H I need to be stocked up on baking supplies so she can practice her project easily. After a crazy warm winter, the last few days in Indiana have been cold and rainy.  Without the desire to be outside every minute of the day, I was able to spare some free time getting my pantry cleaned and organized.  And it had become quite the mess after the busyness of the last few weeks! I started by taking everything out on one wall (which was a project), throwing out everything expired (not much luckily) and then reorganizing based on food category.  Ditto for the second wall.  Canned foods are now on one shelf, snacks on another, breakfast food is together, grains are together now and in glass or plastic containers, baking supplies, etc.  I found I have a crazy amount of cereal (we only eat cereal on vacation and I suspect that is from a trip to the store my husband and kids handled for me a while back), so some of that needs to be donated, and I’m a bit low on baking supplies.  I also don’t think I ever need to buy barbeque sauce again.  Good to know. Overall, my pantry isn’t full of a...
Eating to Reduce Stress

Eating to Reduce Stress

If you are a busy working mom, I bet you are often stressed.  If you have kids that are super busy in sports and school like mine are, I KNOW you have stressful days every week.  Am I right? As I mentioned in this week’s Facebook Live Monthly Introduction, in addition to sharing how I use the essential oil Lavender, I will be sharing all kinds of stress relief tips and tricks this month.  Lavender is our oil of the month and so stress relief is the perfect complimentary wellness topic to dive into. When life feels stressful, often the first thing many of reach for is sugar and coffee.  Although they may taste and feel good in the moment, in the long run they aren’t going to help you relieve stress at all,  in fact, they will probably make you feel worse.  Sugar and caffeine release “feel good” chemicals in your brain (serotonin, endorphins and dopamine for you scientific types).  Thanks to this, the positive feelings are real and you do feel better, but unfortunately, that happy high quickly turns to a drop in your moods and you feel tired and perhaps even worse. So what should you eat instead? Leafy greens.  Spinach is an easy source and contains magnesium which can help activate B vitamins – B vitamins give us energy.  Popeye knew what he was talking about! Red peppers.  These slightly sweet veggies can help curb sweet cravings while boosting our Vitamin C levels. Salmon.  Salmon is an excellent source of Omega-3’s.  There is research that shows that cultures that eat foods with high levels of Omega-3’s have lower...

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