Posted in Challenge, Health

Health Challenge

I wasn’t sure if I should call this challenge a health challenge or home cooking challenge. I finally decided that it’s more about health than cooking. Although, once you crowd out the processed foods, home cooking becomes more prevalent in your life.

This challenge is a bit bigger and more intense than the other challenges. It involves a little more research on your part. Time for some investigating!

I believe that the marketing of processed foods has gotten completely out of hand. It’s actually legal to make false claims on the front of products to entice the public to think that it’s a “healthy” choice!

Of course we should stay away from processed foods, but I believe in small steps when working towards health. We can at least start with replacing some of the chemicals, pesticides, GMO’s, and artificial ingredients.

I wanted to create a challenge that revolves around what the Institute of Integrative Nutrition refers to as the circle of life, which is…

FINANCES
CAREER
EDUCATION
HEALTH
PHYSICAL ACTIVITY
HOME COOKING
HOME ENVIRONMENT
RELATIONSHIPS
SOCIAL LIFE
JOY
SPIRITUALITY

Your HEALTH CHALLENGE –

  • Write down the ingredient lists on your processed food that you have in your cabinet. Even if it’s just one package at a time per week.
  • Research the ingredients to see what they are and how they are made.
  • Make one switch a week from what you normally purchase to a better substitute. For this one you will have to take the time to read the ingredients in the store. Or do the research on line before you head to the store.

Look for the organic and non-gmo labels. Then look for as few ingredients as possible, nothing artificial, and no natural flavors.

It’s always better to shop the perimeter of the store because you can avoid most of the processed foods that way.

The main goal here is to eventually rid yourself of all processed food and only eat whole foods, but if you could at least take this one small step into becoming aware of what your putting into your body then your well on your way to improvement!

There are healthier versions of the exact same things that you are already eating. With a little modification you can small step your way into eating more whole foods! Eventually crowding out the processed foods all together.

Keep in mind that your taste buds will change and you will begin to crave less proceeded foods and crave more whole foods.

I worked with the red, yellow, green light method when I began this  process. Check out what worked for our family here.

Lets talk finances! Yes, it could be more expensive to eat “healthier”. However, it’s less expensive than feeling bad and paying for a disease that processed foods can cause. Prioritize your finances to spend less on your wants and more on this need. Your worth it and your body will thank you!

It’s not always easy to choose to eat better, but I promise it is worth it!

Head on over to my website at LB Health Coach to explore and see if we are a good fit to work together.

I’m grateful to have so many grocery choices and a farmer’s market within my community.

What part of this health challenge did/do you find the most challenging?

Thanks for listening!

Posted in Challenge, Resolution

Resolution Challenge

I’ve thought long and hard about this New Years Resolution Challenge. In the past it’s been a lot more general like creating more peace in my life. This year I plan to be extremely intentional and precise!  I’ve been coping with a lot of heavy issues lately and it’s time for me to do what’s always been in my heart to create.

I’ve never really liked to call the intentions that I set for the new year a resolution, but it’s what most people are used to calling it 😉

MY RESOLUTION CHALLENGE – The year of 2017 will be dedicated to my career. Which is built around my passion that I’m currently studying. I will become a successful health coach!

I want to put it out there that although my main focus will always be on our child, it’s time to create a career that I can rely on that will support us!

This is a resolution that I will keep because I’ve been wanting to do this for a long time! I will also ask for help in this area in my life. I will ask to be held accountable and for encouragement from you, my family, friends, and my community.

I always believed that a resolution should be specific and reflect what your intention for the year is. I also think having plans, support, and tools in line will help you become successful.

To say your going to loose weight, stop smoking, or travel to your favorite designation without planning and focus is just setting yourself up for failure.

I used to say I’m going to eat healthier and walk more often this year instead of I’m going to loose weight. I would make plans to join a group, gym, have a routine planned for daily walks, and find a friend to hold me accountable for becoming healthier/more tone. I would intend for that year to crowd out the bad food with more of the good food.

Or, I will learn all I can about the soda that I want to stop drinking, I will taper off and replace it with green tea and water until I finally stop it altogether.

I don’t feel like a resolution has to be all or nothing. Sometimes we need to lean into the idea of it. Rather it be stopping or starting something. We just have to have the right support and attitude. Only you can decide if your ready to lean into it or to make it happen this time!!

YOUR RESOLUTION CHALLENGE – Create a resolution that is meaningful to you. Find someone you trust and admire to hold you accountable. Make specific goals as to how you will make your resolution happen. Be intentional, precise, focused, and plan every detail and milestone.

Head on over to my website at LB Health Coach to see if we are a good fit to work together.

I’m grateful for my freedom.

What is your resolution for 2017 and who will be your supportive encourager?

Thanks for listening!

 

 

Posted in Coping

Holiday Madness

Holiday Madness in the grocery stores are making me bonkers! I’m the type that shops for food at least 3-4 times a week. I’m a little grateful that most people don’t do that. Have you ever noticed that around the Holidays there are a ton of people scrambling in the grocery stores?

Can you imagine if everyone shopped 3-4 times a week? It would be constant chaotic madness! Maybe we would have more grocery stores, who knows!

Holiday Madness isn’t just at grocery stores! You would think that with how easy it is to shop online that the stores wouldn’t be so busy either.

It’s true I don’t like crowds or shopping! So, when the Holiday Madness comes around I cope by making it a point to TRY and stock up way beforehand. Bah-hum-bug.

I am one that never followed the norm by pretending to have to play nice with others just because it’s a Holiday! I have always felt like it’s just another day. Unfortunately it’s another day where most people are off work. Fortunately it’s usually a day where most places are closed.

I’m easing into minimalism and enjoy the idea of not having to be bombarded with consumerism every second of every day. The Holidays are so hyped up to get prepared to not buy for a day that I think a lot of people create unnecessary anxiety over a day where we really should just relax and let the day unfold.

That’s easy for me to say because I’ve given up on entertaining. I used to want to make food that I could enjoy and that everyone else would enjoy as well. I ended up making it harder on myself so that I could enjoy what I wanted.

For example, I like my gravy and stuffing for Thanksgiving. I used to make my gravy and buy store bought gravy for everyone else. I would make my stuffing and ask someone else to bring a stuffing. Just more dishes and work!

I like making lasagne for Christmas Eve. I don’t like making enough to feed a group of people. I like leftovers and my lasagne is more expensive to make because I use organic, make my own sauce, and have to use gluten free noodles.

Let’s get back to the importance of the Holidays and not so much the etiquette of it all. You know what I mean? Like when we feel obligated to bring a gift/passing dish/bottle of wine everywhere we go, having to get the cards out in the mail before it’s too late, and etc.

Don’t get me wrong, if you enjoy doing that then by all means knock yourself out.

The Grinch who stole Christmas is advertising, how we are so attached to our phone, and how others live their lives.

I’m grateful to be able to mostly stay away from the Holiday Madness!

What’s your gripe about the Holidays?

Thanks for listening and Merry Christmas!

Posted in Challenge, Health

Health Challenge

I have a health challenge for you or someone you know. I believe in small steps when it comes to health. This challenge is one that you or someone you know will benefit tremendously from!

I believe that a great first small step to better health is to drink more water and slowly wean yourself from all soda’s for good. Let’s put a dent in the soda sales.

Are you a soda drinker or do you know a soda drinker?

I wanted to tackle this one because I have a friend that has some health issues and she is having such a hard time just giving up her sodas. She claims that it’s the only thing that will ‘cut’ her cough when she is sick, she believes it heals her!

You know soda is bad for you, right? I’m not here to debate the issue, you can look up all the facts as I have. I believe that you intuitively know that water is better for you.

Soda is a horrible unhealthy addiction. My friend’s soda of choice is diet dr. pepper. Diet, in my opinion, is the worse soda to consume! It tricks your brain into thinking that you are hungry and you tend to eat more when your addicted to it.

Now that I’ve shared my opinion and extreme dislike for soda’s, I would like to present you or someone you know that has this addiction with just a little challenge.

Of course you will have to want to wean yourself from soda and drink more water before you can actually make that change.

I wanted to create a challenge that revolves around what the Institute of Integrative Nutrition refers to as the circle of life, which is…

FINANCES
CAREER
EDUCATION
HEALTH
PHYSICAL ACTIVITY
HOME COOKING
HOME ENVIRONMENT
RELATIONSHIPS
SOCIAL LIFE
JOY
SPIRITUALITY

Your HEALTH Challenge – Replace just one soda with something else a day.

Replace soda with…

  • Watered down juice
  • Iced or hot tea
  • Carbonated tonic or seltzer water with your favorite citrus added to it
  • Preferably water with your favorite citrus added to it.

Try that for a week or even more if needed. Eventually replace another and another until you feel like you don’t NEED that soda during the day. Hopefully you will eventually only crave water to quench your thirst!

Try doing a little exercise every day to keep your mind off of soda. Even if it’s just walking a little more than you already do. Try replacing your thoughts about having a soda with something else.

Start writing in a journal, take a hot bath, meditate, draw, or just do something other that have a soda. Get out of your normal routines and try different things. Tell someone about your challenge to help encourage you and keep you accountable.

Keep track of your mood and how often you rely on soda.

It took me awhile to conquer this health challenge, but it’s been about 12 years that I’ve been free from the soda addiction. It’s made a huge difference in my health. The headaches eventually went away. I eventually relied less on needing all that sugar and caffeine on a daily basis. I just felt better!

What I remember disliking the most is the association I had with having pizza without a soda. It was something I remember having since I was a child. It just seemed to go together. Pizza and soda. Well, that was the one time that I allowed myself a soda for awhile before I eventually conquered that pchological addiction.

Eventually your taste buds change after you form other good habits to replace bad habits. I don’t crave or even think about putting that toxin back into my body. The health benefits far out way the immediate gratification of having that crutch.

Head on over to my website at LB Health Coach to see if we are a good fit to work together.

I’m grateful of how much better I remember feeling after getting off soda and the accomplishment of staying off of it for so long.

Do you think you could try this challenge or encourage someone you know to try it?

Thanks for listening!

 

 

Posted in Coping

Community

You can call it community, village, troop, neighborhood, group, crew, family, friends, your tribe, or posse. Whatever you call it, I feel like if your not involved then it’s hard to cope at times! I’m talking about being face to face, not over the internet. The playground photo is what I’ve found when I’ve taken our son to different playgrounds around town.

It’s super hard to open up and get real with people in the world. Everyone seems so busy (busy is such a bad 4 letter word!) and wants to keep things light. You know the conversation we all have with one another in passing…  Hi, how are you? Fine, and you? Great, the kids are getting so big! Good to see you, we should get together sometime.

That’s about all we get in the world today. Everyone is so busy with work, school, chores, errands, and etc. We tend to come straight home, pull into our garages and not socialize with our neighbors, let alone with our friends or family.

How can we get off the internet and get back into each others lives in person? This is coming from a person that enjoys A LOT of alone time. So, I get it! After a long day at work with people, then all the stuff we have to do in the home, and then to have to make time to  put on our best to socialize. UGH, it’s a lot.

What if we started getting real with each other and stop putting on our best to everyone. What if we let others see us in our jammies and saw our raw true selves. It sure would be less work and I bet we could learn a lot from each other!

What if we did something in this country where we didn’t have to have a dual income in order to survive. Maybe there would be more help around the house with a spouse who could afford to stay home, a kind family member, a friend, or neighbor.

Or maybe we try becoming less of a consumer city as I like to call it. Or join the minimalist lifestyle as others see it.

This is what I would like to see when I head to my neighborhood playground with our son…

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That seems more like a welcoming community to me!

It seems to me that back in the day when families weren’t spread out all over the country that there was more of a community that formed around families to help out when needed. Or maybe even when not needed, just some “nosy neighbors”. We call that Facebook now. Sad.

I’ve thought about creating a like-minded community that meets once a month. I’m not sure how or where yet. I’ve tried meet-ups which didn’t seem to work, so I’ll be praying on it for a little while and let you know how it all goes.

It’s not always easy to create new friendships, but reaching out to your community or church to find people to connect to is so important for personal growth!

I’m grateful to have a handful of friends that I can count on when needed.

Do you have a community in which you can thrive?

Thanks for listening!

Posted in Career, Challenge, Education

Career Challenge

Join me on my journey through taking on a career challenge! I’m learning and re-learning a ton of fantastic information through the Integrative Nutrition program.

What I’m finding is that I need to be held accountable and share this with a community of like-minded friends that want to be a part of this journey in life.

I wanted to create a challenge that revolves around what the Institute of Integrative Nutrition refers to as the circle of life, which is…

FINANCES
CAREER
EDUCATION
HEALTH
PHYSICAL ACTIVITY
HOME COOKING
HOME ENVIRONMENT
RELATIONSHIPS
SOCIAL LIFE
JOY
SPIRITUALITY

Wow! Right? Where to begin?! What would you want to begin with?

I decided to begin small with career.

Your CAREER CHALLENGE – Think about or talk to someone about these questions…

  • Have you found a career that you like or are passionate about?
  • Could you move within your company to a different position that might spark your passion more?
  • If money were no object, what would you do that would fulfill your soul?
  • Would that take more training or education to lead you on the path to creating a passionate career where you could make a living doing what you love?

I’m not saying that you should quit your job right now, please don’t do that! I’m merely suggesting that you begin a dialog with me, a friend, a counselor, or a coach and begin to find your purpose in this life. We all have a purpose that our soul is just bursting at the seams to realize.

My CAREER CHALLENGE – Continue my education by finishing this course and then navigate within this field to build a career. I want to be held accountable by my family, friends, and community to just do this. I’m a single-Mom on a mission and I want to make a difference!

Let there be no excuses to begin this conversation! We are all busy in our lives and I believe busy to be a bad 4 letter word. Do what you have to do to fit in some time for a little challenge for yourself!

Begin a little grateful journal. Write down one thing your grateful for a week to begin with and below that write something down that moves you! Try to remember what you used to love to play as a kid and write it down. Once you begin writing, it will come to you. Have faith!

If you have already made a career out of your passion, please let us know how that came about!

Head on over to my website at LB Health Coach to see if we are a good fit to work together.

Are you ready for the challenge? How will you fit a challenge into your life?

I’m grateful to you for any input and suggestions that you have to further my growth. I’m also grateful for you to join me in your own growth.

Thanks for listening!

 

Posted in Coping, Education

Integrative Nutrition

I am learning so much about myself through the Institute of Integrative Nutrition. It’s comforting to know that there are so many like-minded people out there wanting to contribute to the well-being of others.

I’ve been wanting to find ‘my people’ since I left my job at Whole Foods Market in 2009! I’ve prayed for a very long time for guidance in finding my purpose and for opening my heart to find how I will be used to serve others. I’ve always known it’s somehow to create a community around wellness.

I don’t have all the answers and believe that everyone knows down deep how to attain their goals. Usually we just need a little guidance and support to help us stay on track and encourage us.

This course teaches great information about nutrition and the importance of exercise. However, it also teaches about other aspects of becoming a well rounded healthy person. It’s allowing us to dive into repairing relationships, evaluating our career choices, connecting or re-connecting with our spirituality, how to coach effectively, keeping our finances in check, the importance of cooking at home, finding joy, and much more! It’s truly integrated 🙂

I’m thrilled that I decided to dive into the Institute of Integrative Nutrition and would highly recommend it to anyone and everyone at any stage of life!

I ended up taking the accelerated classes so I started earlier than what I originally said in my last post. I’m exited to see what is in store for me every Monday when I get the next module to learn from.

No matter what your broadsided with on a daily basis, it’s never too late to continue working on yourself. Whatever that may look like for you. It’s different for everyone. Some people need a little boost in the exercises department (ME!), eating better (ME!), or just moving towards a better relationship with someone they were once close with (ME!).

Even though I’ve got a lot going on right now with moving in the middle of December, changing careers, and going through a divorce; I am making time for what I love through learning at the Institute of Integrative Nutrition!

I’m so grateful to have opened my heart and mind to this course!!

How do you make time for yourself?

Thanks for listening!