Posted in Challenge

Mental Illness

I wanted to share something I found on a Facebook page about mental Illness. It’s such a fascinating movie! It’s about an hour or more and worth every minute!

I believe in healing through human connection. Support through friendships, spirituality, and having some physical activity makes a world of difference no matter what you’ve survived in this life.

That human connection is imperative for those with a mental illness. Often times those diagnosed with a mental illness are the ones that are the most isolated. However, I think we would all agree that being heard and cared about is beneficial for everyone!

I also believe that there is a need for some people to be on medication and for some it may not be a good fit. That’s between each unique individual to decide for themselves with the guidance of their loved ones and Doctors.

I love how much this movie brought out so many emotions for me as I’m sure it will do the same for you.

As with everything, you will get out of it what your ready to hear. You take from it what applies to you and your situation and then leave the rest for absorbing another time.

The movie is called Crazy Wise and I really hope you take the time to watch it!

When your finished watching it, please come back and tell me your thoughts.

I am grateful to be a survivor.

Thanks for listening.

Posted in Challenge

Kitchen Road Map

Creating a Kitchen Road Map is imperative in today’s busy world. It just takes a little time and prep work to make quick weeknight meals that you can feel good about.

Don’t stress over doing everything all at one time, you can take small steps to eventually achieve your kitchen road map goals.

Small Steps to Success…

  • Start with just organizing and clearing out your pantry one weekend.
  • Maybe the next weekend, you can see if you need to invest in some good quality storage containers for all your prep work.
  • Then make a list of your favorite foods and organize your recipes to have handy.
  • You might want to start small by prepping healthy snacks for the week such as pre-washing/cutting vegetables and making a homemade dressing to use as a dip.

Having a kitchen road map will prepare you for a busy week which will reduce some stress and anxiety about weeknight meals.

Make an appointment with me to discuss your plan of action and get clear on what’s been holding you back from attaining your goals.

Click here – road map for your free guide to help you succeed in creating quick weeknight meals made your way!

Check out my new website

I’m grateful to have a passion for cooking.

Do you plan out your weeks worth of food for quick weeknight meals?

Thanks for listening!

Posted in Challenge


Lets talk about your gut. I love your guts 🙂 I hope that you love your guts because it is your second brain. What exactly does that mean? Simply put, whatever we put into our bodies will affect our mood as well as our health.

Studies show that the following modern lifestyle directly contributes to unhealthy gut flora…

  • A diet that is high in refined carbohydrates, sugar, and processed foods
  • Chronic stress
  • Chronic infections
  • Some Grains
  • Conventional grain-fed dairy
  • Unhealthy oils
  • Non-steroidal anti-inflammatory drugs (NSAIDs) like Advil and Ibuprofen
  • Antibiotics
  • Pesticides

Scientists have already discovered that gut bacteria produce neurotransmitters. Unhealthy guts can cause…

  • Mental Health Issues
  • Poor Immune Health
  • Autoimmune Illnesses
  • Type 2 Diabetes
  • Skin Conditions
  • Trouble Maintaining a Healthy Weight
  • Constipation or Diarrhea
  • Acid Reflux

Serotonin is an important brain neurotransmitter that is relevant to depression, migraine, and other neuropsychiatric illnesses. It has been estimated that about 95% of serotonin is found in the GI tract. Credit for that statement goes to: Kim, Doe-young; Camilleri, Michael. The American Journal of Gastroenterology; Cambridge95.10 (Oct 2000): 2698-2709. See the document here.

You can do your own research on the research that’s been done. I’ve read plenty about the strong connection between what we put into our guts and how it affects our mental wellbeing.

I’ve done my own scientific experiment on myself. From all my research and suggestions from my Doctor, I have concluded that when I have a healthy gut, I don’t experience the anxiety and severe depression that I usually do when I don’t have such a healthy gut!

My inspiration for this article came from the mystery that surrounds my Grandmother. My family never knew why she was a little off (as they called it). I look back and see signs of mental illness that I think could have been improved with better gut flora.

I’m certainly not suggesting that all mental illness can be cured with better gut flora. I am merely asking why not try to improve upon the symptoms by improving the gut flora?

How do we improve our gut flora? Well, for starters we stay away from the modern lifestyle that was pointed out at the beginning of this article, consume more fermented foods or probiotics, detox from all your candida overgrowth, and start using food as our medicine instead of pills.

That’s my 2 cents and I hope you see the common sense in it all as I did when I first began my journey of wellness.

I’m grateful for finally making the brain/gut connection.

What will you do with this information? I hope you research and study it as much as I did to make that connection. Perhaps you don’t need to and will begin your healing sooner rather than later!

Thanks for listening.




Posted in Challenge

Health Coach

What does a health coach do and what are the benefits of having one?

They are your sounding board so to speak. They are the ones that want to hear you, repeat back to you what you are trying to get across, and then help you dig deeper into the path you want to take in order to attain your goals.

You might be seeking a health coach because your Doctor or Nutritionist has recommended that you eat a certain way that is completely different than you have ever had to eat before. Once you go to your health coach for guidance in this area, you might discover things about yourself that is blocking you from caring for yourself. A different topic from what you originally came in for, but a topic you need to get through in order to care for yourself enough to want to change your diet.

A health coach takes the time that your Doctor doesn’t have in order to get to the real root of what is and has been going on with you. We help you figure it all out so that you can attain your goals. We are your mirror, support, and safe place to get to the bottom of it all. We will certainly help you with changing your diet, but you have to want to do the work. That is why we need to get to your truth for you to want to make that change.

Just from that one example, can you see why you will benefit from having a health coach?

There are other times when you just feel stuck in another area of your life where you need a health coach to help guide you to your truth to attain your goals. It could be that you want to incorporate more exercise into your life, sleep better, and reduce your stress. Maybe you want to learn to cook healthier or are confused about all the information we are bombarded with about what is or isn’t healthy on a daily basis. What about navigating all the food labels and confusing ingredients. Perhaps your stuck in a career that you want to change, a relationship that needs mending, finding your joy, working on your finances, or reconnecting to your spirituality.

The course I’m taking at the Institute for Integrative Nutrition has a great article about the 6 reasons why you need a health coach that I encourage you to check out. Through this course I’m learning over 100 different dietary theories along with how to become an effective health coach in many different areas of overall health and wellbeing.

You are in control of your life. You can stay in the exact same space you are in or you can reach out for help and see a positive change in your life! It is your birthright to enjoy a happy, healthy, and long life.

Your challenge is to figure out what’s been stopping you from living your authentic life by thinking of just a couple of goals you want to work on. Are you still on track with the intentions (resolutions) that you set for yourself to achieve in 2017? Or, have you found new goals that better fit the direction you want your life to go?

If you feel we are a good fit to work together, please browse my website at LB Health Coach and contact me or fill out a health history form to get started. Your first consultation is always free!

I’m grateful to be able to follow my passion on the health and wellness journey!

What areas in your life would you like to confidentially talk to a health coach about?

Thanks for listening!


Posted in Challenge

Soda Addiction

We all know what kind of power an addiction can hold over us! I want to share with you my top 10 reasons why giving up your soda addiction for life WILL improve your health.

Top 10 reasons to stop your soda addiction

10. Sugar causes inflammation in your body, inflammation causes disease, disease hurts, and disease can kill you. Outcome – removing sugar (especially genetically modified sugar) that you get from soda will not only improve your health, but just may save your life!

9. Artificial sweeteners in diet soda tricks your brain into thinking you are still hungry. So, you eat more and become more over weight. Being overweight is hard on your joints, bad for your heart, and could bring on diabetes. Outcome – removing diet soda from your life will improve your chances of not becoming overweight and possibly getting a life long disease of diabetes.

8. Genetically modified organisms in soda. The long-term impacts of GMOs are unknown. High fructose corn syrup, Carmel color, sugar, and natural flavors are all made from GMO’s. According to The Center for Food Safety, “unsuspecting consumers by the tens of millions are purchasing and consuming unlabeled GE foods, despite a finding by U.S. Food & Drug Administration scientists that these foods could pose serious risks.” Outcome – Staying away from GMO’s in your soda will reduce your exposure to serious health risks.

7.  Switching to water WILL make you loose weight. We feel better when we loose weight. Outcome – your self esteem will improve and that will create more vitality in your life.

6. It’s less expensive to just drink water. Outcome – you will have more money for the finer things in life like organic foods 😉

5. You will feel accomplished because you are able to give up an addiction. Outcome – you will hold your head a little higher and know that you can conquer anything!

4. Leading by example will encourage your loved ones to give up soda. Outcome –  you will have them around longer and we all want our loved ones to live a long/healthy life! This applies to you living a long/healthy life too. Your loved ones want you around also!

3. It’s bad for you teeth. Phosphoric and citric acid that are found in soda’s cause damage by dissolving the calcium that comprises teeth. Outcome – removing soda will aide in preserving your teeth.

2. The chemical called phosphoric acid that’s an ingredient in soda is a rust inhibitor which is found in some cleaning products. That’s why you can remove rust from things and get a clean toilet from using a soda to clean with. That isn’t good for your gut! Your gut is your second brain and needs all the help it can get in order to thrive. Outcome – removing soda will help in creating a healthier gut which will improve your overall health.

AAAANNNND the number one reason why giving up your soda addiction will improve your health is… drum roll please…

1. Taking caffeine out of your lifestyle will improve your sleep. Sleep plays an important role in your health. Outcome – getting adequate sleep helps with the healing/repair of heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

You can stay and live in the exact same space you are in or you can reach out for help and see the outcomes mentioned above.

Together we are stronger! Let me help you break your soda addiction for life. I got your back and I know you can do this.

Kick that can to the curb!!!!

If you or your loved one is struggling with soda addiction, I implore you to contact me either here or on my website at LB Health Coach. From there we can set up a free consultation. Your challenge today is to reach out for help.

I am grateful to have 12 years of freedom from my soda addiction!

What steps will you take to stop your soda addiction?

Thanks for listening!


Posted in Challenge, Joy

Joy Challenge

Let the adventure begin with the joy challenge! Here we are at the beginning of a New Year. How will this year be any different than any other year? By dedicating it to whatever you promised yourself or others for your New Year’s Resolution.

Remember to take small steps to get there. It’s important to know that most changes don’t happen over night. Don’t be too critical on yourself or others.

I believe this year will bring about the changes we have been dreaming of! Sometimes we just need to readjust our perspectives and learn to open up our hearts and minds to embrace something new.

You are a strong, smart, worthy, and kind person. I believe in you and know that you are capable of whatever you put your mind and hard work into.

I’m excited to share this year’s adventure into the positive change that we all want and need. I hope that you will share your adventure with me.

Your JOY CHALLENGE – Dig deep this year and discover your truth in joy! Tell me, a friend, a family member, a counselor, a coach, or just write down the answer to these simple, but thought provoking questions…

  • What specifically brings you joy, pleasure, and happiness in your life?
  • What makes you have that belly laugh where you just can’t stop laughing?
  • What will you change about your own behavior in order to bring more joy into your life?
  • What will be your intentions for this years adventures to create more joy in your life?
  • How, specifically will you improve your life?
  • What will you do differently this year that will make a difference in your life or the lives around you
  • What steps will you take to get where you want to be?
  • What one thing will you stop doing that doesn’t bring you joy?

Adventure means an unusual and exciting, typically hazardous, experience or activity. Daring and exciting activity calling for enterprise and enthusiasm. To engage in hazardous and exciting activity, especially the exploration of unknown territory.

Joy means a feeling of great pleasure and happiness. Joy to me means finding a way to be happy even when things don’t go your way.

Be brave, bold, daring, and adventurous to find your joy. Then share it with the world and let your light shine this year!

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 want to find joy.

How will you shine your light this year and tackle the Joy Challenge?

Thanks for listening!




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…



  • 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 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…


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 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…


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!