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wellness coach

Self Care For The Busy Summer Bee!


Self Care For The Busy Summer Bee!


Summer is busy! This seems to be a topic of conversation with whoever I talk to lately. With the beautiful weather and so much going on, we can try to pack more into the few months of summer than we do all year. Plans every weekend, trips, extra events to attend during the week, and the draw to be more active outside, on top of our regular schedules. Yes, many of the things that keep us busy in summer are fun, but still can have a tendency to lead to some feelings of burn out, drained, tiredness, and generally feeling like we are constantly buzzing around like a busy bee! Whether it's summer time, or anytime we feel caught up in the whirlwind of life, it's such a good thing to remember how important self care is. We all know the basics. Eating healthy and getting adequate sleep & exercise are important to feel good in order to keep up with life. Being a busy bee can be fun, and all the summer fun can nourish us in great ways, but are you doing things to relax? Rejuvenate? Treat yourself & your body? What things are you doing to 'fill your cup'? What kind of things are you doing that allow some down time to feed the energy you need to keep up with the busyness life?

I've been feeling a bit caught up in the whirlwind of life lately myself, and have been hearing from so many people about how they have been as well. With this in mind, I thought I'd share with you today a list of ways that you can step out of the busy whirlwind of summer, stop your buzzing around for periods of time,  and take some rejuvenating time for self care. Making the time for some of these self care practices can make a huge positive difference in how you feel. When you are doing things to keep your cup full, everything else seems much easier to manage, and your can find yourself enjoying the busy summer life more.

If you've been feeling the buzz, and know you could benefit from taking some time for self care, the 10 tips below are for you! Pick one that you feel drawn to and start there! Making a little time to take good care of yourself can help the busy buzzing around of summer feel so much more enjoyable, and less exhausting!

Wishing you wellness!



10 Self Care Tips For The Busy Summer Bee:

  1. Take some time to care for your body. Maybe it's a long bath or spa night at home. Maybe it's going to a spa for a treatment or relaxing afternoon. It could be a massage or acupuncture session. Choose what feels best for you. Whatever it is, create some quiet time to give your body some love, so it feels rejuvenated!
  2. Cloud watching or start gazing! Summer is a great time to throw  blanket on the ground or find a cozy hammock to nestle into and take some time to just stare at the sky. Taking a few minutes to just sit still and soak up some sun rays can be a wonderful break too.
  3. Work on being more present with your normal routines of the day like brushing your teeth, getting ready for your day, and eating your breakfast. Allowing yourself to be fully present with the normal mundane tasks of your day, rather than rushing through them while thinking about everything else you need to do with the rest of your day allows you to own that time as yours. Starting your day by doing the tasks of your morning routine being fully present helps it to feel more relaxing and could turn it into 'you time' rather than time where your brain is consumed with all the other on-goings of your day & your life.
  4. Take some time to meditate, even if only for a short while. Starting your day with even a short meditation can set the tone for your whole day mentally and emotionally. It can also start your day off with a feeling of having some of your own time before you head into a full & busy day. Taking a couple of minutes to meditate in the middle of your busy day can really help to reset you as well, and leave you feeling recharged. In the middle of your busy day, take a minute to just close your eyes, and check in with yourself on your thoughts & feelings on the day. Take a minute to check in with how your body is feeling and know if there is anything that it needs. Then just take a minute to breathe and focus on your breath. Taking these 3 minutes in the middle of the day can work wonders. Try it and see!
  5. Unplug from electronics and social media for periods of time. Depending on your usage and work, maybe this means checking out  from electronics for a certain time of the day, or creating a healthy morning routine that involves not checking in online for the first hour or two of your day. It could mean taking weekends off of social media, or an entire week off. Whatever you can make work for you. Most of us have a tendency to be too attached here, and giving yourself intentional breaks is wonderful and recharging! It's not until you give yourself a break, that you really realize how much of your time & energy these things can consume you.
  6. Take yourself on a date and do something that is very relaxing for you. Maybe it is going to a movie, sitting in the park with a good book and a great lunch, or antique store perusing....whatever you find most relaxing on your own. Make a little time to just relax and treat yourself in this way.
  7. Take some time to journal. Use this time however it will best serve you. Write out things that have been bothering you,  celebrate the things that are going great for you, journal about what you are grateful for, use it as a tool to make a decision you are having a hard time with, or simply just write about whatever comes up. Journaling can be beneficial in so many ways, and is great time to stop and be introspective.
  8. Take some time to just 'be'. Curl up on the couch with a good book. Sit on your porch and listen to the birds sing. Sit on a park bench and people watch. Bring a floating device to a lake and just float.  If you are someone who struggles with constantly moving and being busy, making just a little bit of time here can really help to recharge  and calm you. If you are a really busy bee, be patient with yourself here. It may take a little time to relax about taking time to relax!
  9. Say 'NO' more often. We don't have to say yes to everything. Recognize when you are feeling tired, busy, or overwhelmed, and have the ability to say no to things, events, favors, or whatever is being asked of you. Many of us have a hard time saying 'no'. It  can take practice to have this become an easier thing, so start practicing! Ease up on the pressure you put on yourself in this way, and know that when you say 'no' to things, you are saying 'yes' to yourself by protecting your time, your energy, and taking good care of yourself. We can't be everything for everyone, attend everything, or do everything that is presented to us, or we would end up being depleted. This is an important thing to learn, and a huge gift to yourself.
  10. Especially when you are really busy, make a point to do at least one thing a day just for you. Just one nice thing for yourself. Treat yourself to something nurturing or rejuvenating...Even if it is just a little break in the day. You may not feel like you have the time on busy days, but make the time. We make time for so many things that are important in life. We can make the time for ourselves. It's the most important thing.


Relationship (with food) Status: It's Complicated


Relationship (with food) Status: It's Complicated

How would you describe your relationship with food? Complicated?
I don’t like to generalize, but I think most of us have an at least somewhat complicated relationship with food.
What do I mean by complicated? Let me explain.
Let’s start by asking what food is meant to be for us?
The answer is nourishment for our body. That is food’s role, to deliver the nutrition that our body needs for growth & health. I also believe that we should enjoy the food that is nourishing our body, but the bottom line is that is that nourishment is the key role for food. That part is simple right?
Here’s where the complicated part comes in. Many of us eat food for many other reasons, and to try to nourish many things other than our body. Think about it. The last time you had a rough day and ate a pint of ice cream, were you thinking about nourishing your body or where you trying to nourish your emotions?
Our relationship with food is multifaceted. I think most of us eat for reasons other than nourishing our bodies. Emotional eating, sugar addictions, and junk food addictions are all part of our complicated relationship with food, and a very big subject I could never cover in one blog post.
My intention in writing this today is to get you thinking about the subject, and to talk about one small facet of this complicated relationship. What I’d like to focus in on today is how habitual it is for most of us to ‘reward’ ourselves with food that’s not good for our body.
This is a backwards concept, and one that many of us learned as kids.
Do any of the following sound familiar?

"Finish your homework then you can have a cookie."

"Behave in the store, and you can get some candy."

"Be good in your appointment today, and we’ll go get fast food."

"If your team wins the tournament,  we’ll have a pizza party."

I could go on and on.
 How does this translate into adulthood?

"I worked an extra long day, so I’m going to treat myself to ordering pizza tonight, sitting on the couch and eating it all."

"I’ve had a rough, emotional day, and I totally deserve a brownie sunday."

"I’ve been so good with eating healthy this week,  so I’m going to go to the bakery for pastries after my morning walk."

"I’ve gotten so many errands done today and haven’t eaten yet, so I’m treating myself to fast food."

"Congrats, You’ve been with the company for a year. To celebrate, we brought donuts."

Maybe these examples don’t sound exactly like you, but you get the picture.
Many of us have been trained to reward ourselves with food that isn’t good for us, and generally doesn't make us feel good. Really, When's the last time you rewarded yourself with broccoli?  Besides many growing up with this influence, think about the food marketing that you take in. How many commercials for junk food send a message that sounds similar to this….."go ahead! You are worth it! You deserve it! You can find decadence & happiness in food!"
Now don’t get me wrong, I am not a purist about this by any means. I’m fully guilty of indulging myself with wine & desserts, and I’m aware that for me,  totally denying myself of these things is usually not a good idea. I personally tend to do better with a little balance of ‘naughty’ in my diet every now & then. However, when I indulge, I try to just call it what it is: Indulging. I try not to consider these things rewards for good behavior on my part because it simply doesn't make sense to 'reward' my body with something not very good for it. My point in this writing is to bring awareness to this  complicated part of our relationship with food, so that we can work on it.
Do you ‘treat’ or ‘reward’ yourself with food that isn’t nourishing for your body?
When do you tend to do this? How often? How do you feel after?
Now that we’ve brought awareness to it, what can you do about it? How can you work towards a healthier relationship with food?
Here's what I would suggest:
First, pinpoint the times that you really tend to reward yourself with food. What comes up for you? Is it after you’ve been eating healthy, or after stressful days, or after workouts?
Now that you’ve got some of those times in mind, ask yourself what else you could reward yourself with that doesn't involve unhealthy food? Perhaps at the end of an extra long day you could treat yourself by stopping to get a massage on the way home, or taking the time for a walk around the lake. Perhaps after eating really healthy all week, you could treat yourself to a new summer dress, or stop by the bookstore and get yourself that new book you’ve been wanting. Maybe after sticking to your exercise routine all week you can treat yourself to a relaxing afternoon on the couch watching movies, a night out with your girlfriends, or a pedicure appointment. Sometimes a great reward is just allowing ourselves some quiet down time in our busy schedule doing something we love.
There are a lot of other things in life that we can ‘treat’ ourselves to or ‘reward’ ourselves with, it's just that we’ve been programmed through life experience and marketing that a good reward for ourselves is decadent food, that's not beneficial for our body. This is a really backwards way of thinking about rewards, isn't it?
The good news is, new habits around this are possible to form, and being aware of where to make changes is the first step.
If you are someone that rewards yourself with sweets or junk food,  how can you work to transform this habit? What are other things you can begin to reward yourself with?
I'm not suggesting that you never treat yourself to food that you love and feel indulgent. I'm suggesting that we start fixing our relationship with food by tackling this complicated facet of it. Let's start thinking of food as nourishment, rather than something we treat ourselves with for emotional reasons. And let's start rewarding ourselves with things that are actually a reward to our body, mind, or spirit.
Our relationship with food is very much complex, and for many it can be very much a struggle. Remember that sustainable change is created through baby steps. Trying to change everything overnight generally ends up in failure and disappointment. Focusing on making one small change at a time is how we create new habits that stick around and that serve our body & mind in a healthy way.
If you’d like to work on your relationship with food towards a less complicated, healthier status, I invite you to work with this one small change and see what a big difference it can make for you.
Wishing you wellness!


Are You Eating Your Greens?


Are You Eating Your Greens?


Green food. It’s definitely put up there on a pedestal as far as food goes. Getting dark leafy greens in your diet daily is so very good for you in so many ways! They are put on a pedestal for a reason. They play a crucial role in our health!

Are you eating enough greens? Are you eating some green food daily? If you are like most americans, your diet could be lacking in this area, so I’m here today to give you a pep talk about it!

Why eat dark leafy greens?

Dark leafy greens help to strengthen your immune system, they can improve circulation, lower your cholesterol, they clean your blood, they help your body detox through supporting improved liver, gall bladder, & kidney functions, they are known to promote healthy intestinal flora, and can even help prevent cancer.

They are rich in chlorophyll which alkalinizes the blood. A lot of disease and health issues are related to inflammation in the body, so this is a really important aspect of their benefits.

They are rich sources of Vitamins A, C, E, & K. They are an abundance source of phytochemicals, and provide you with great fiber as well. Fiber = a happy colon :)

Examples of dark leafy green vegetables to consider are kale, bok choy, collard greens, mustard greens, arugula, spinach, romaine, dandelion greens, broccoli, broccoli rabe, watercress, endive, cabbage, brussel sprouts, turnip greens, and swiss chard.


How to eat dark leafy greens?

I think that like most things in life we tend to get into habits or routines, and the food we eat is not exception. I encourage you to try new things & mix it up a bit! If you try 1 new green, or one new way of eating greens per week, in a few months, you’ll have 12 news ways to eat greens in your repertoire! Sure, you maybe won’t like some as much, but hang onto the ones that you love and keep experimenting.

If you are not used to eating a lot of greens, adding them into your diet daily can make significant changes for you. Because they are nutritional powerhouses, you get a lot of energy from eating them. You may notice more sustained energy if you have a hearty smoothy in the morning loaded with greens vs the morning muffin that will send your energy crashing soon after you eat it.

You may have improved digestion and elimination from the added fiber in your diet. Some people even experience weight loss simply from adding greens in daily.  If you are adding a serving or two of greens per day, you are most likely crowding something less nutritious out of your diet!

So here is my challenge to you: If you think you could stand to add more greens into your diet, pick one new dark leafy green to you, or one new way of preparing greens per week. Keep this up for a few months, and I guarantee you will end up in the habit of eating more, and you’ll have more ways that you enjoy them. Enjoying them is really the ticket in. Find the ways you like to eat them, and know that the more you eat, the better they will taste to you! Before you know it, you’ll be eating greens every day! Even craving them! 

How I eat my greens changes over time as I like to experiment a lot in the kitchen, but I’d like to share with you my current top 5 favorite ways to eat greens. I make sure that they are in my diet in some way daily! If you scroll to the bottom, you'll find my current favorites. 

I hope this inspires you to get your greens in! Remember that good habits take time to form. Baby steps towards eating healthier is far more sustainable than trying to change it all overnight. Be gentle with yourself, and celebrate the small changes that you make!

I’d love to hear from you about your favorite ways to get dark leafy greens in your diet. Please feel free to share in the comments!

Wishing you wellness,



 My top 5 favorite ways to eat my greens:

#1 - Greens & eggs! Sauté onions, garlic, & greens in olive oil on medium heat.  When they are ready, push them to one side of the pan then add beaten eggs to the pan, scramble with some pink salt & pepper. when the eggs are about done, I mix it all together. Delish! And not just good for breakfast. I’ll eat this for lunch or dinner too :)

*Any greens work, although I’m not fond of cabbage with eggs.

*I LOVE using my cast iron skillet for this. 

* If using broccoli or brussel sprouts start them with the onions & garlic. If you are using heartier green like kale add it in when the onions & garlic are cooked about 1/2 way. For softer greens like spinach, I cook the onion & garlic first and I give the spinach no more than a minute in the skillet before pushing aside and pouring the eggs. 

*To take this to the next level, I’ll top the scramble with avocado chunks, fresh basil, & crumbled goat cheese (my current fav) or salsa & avocado.


#2 Steamed Chard with toasted sesame oil, raw cashews, and pink salt.

Remove the stems & chop or tear chard into large pieces. Steam for about 3-4 minutes. Remove with tongs to a large bowl. Drizzle toasted sesame oil (to taste) a bit at a time and toss. Pinch in pink salt (to taste). When sesame oil and salt are to taste, plate up and top with chopped raw cashews. 

*This is SUCH a favorite of mine. I sometimes crave this and will eat a really large pile for dinner with a good piece of sprouted grain toast.

*Sesame oil is a source of good fats, similar to olive oil.

*Sesame seeds, sunflower seeds, and toasted almond slivers also work great to top them!

*Gomasio is a great addition to this as well, and would replace the pink salt. 


#3 Smoothies. My smoothies are almost always different, but they almost always have greens of some kind in. There is a plethora of recipes out there. I always suggest experimenting with things you love. And always add some greens 😃 I also add extra greens into my smoothies via spirulina powder, and various other green powders. My basic smoothie often contains 1/2 banana, apple, berries, almond or hemp milk & greens. 


#4 Stirfrys, Curries, and Soups. Whenever you are making any variations of these dishes, be sure to add some greens in! ANY Stir fry, curry, or soup can only benefit from adding some dark leafy green, not just in nutrition & health benefits, but taste as well! Try not to get hung up on how you’ve always cooked something. Add kale to a simple thai curry, or a big handful of spinach into some soup the last minute it’s on the stove, right before it’s served so that it just gently wilts and tastes so fresh & delicious! 


#5 Salads! Of course, but I had to mention it. The possibilities are endless. If you feel bored with salad, I recommend looking up some new recipes! Make something totally out of your ordinary to mix it up a bit! The combinations and flavors are literally endless. 



Mental Spring Cleaning


Mental Spring Cleaning

 Spring is here, and I’ve got lots of spring cleaning on my mind. Spring cleaning of my home & environment always feel good this time of year. It’s a great time to do some cleansing of the body through dietary cleanses & juicing as well, but how about some mental spring cleaning?
Mental spring cleaning? It could be lots of things, but here I want to talk with you about one idea I have around our resistance to change.
I think that we humans have a tendency to hold onto things a little too tightly sometimes, and I’m not just talking about physical things. We hold onto our ideas, our opinions, our identity around how we dress, ways we show up in the world, our attitude on certain subjects, extra weight, habits that don’t serve us.  We hold onto these things not always consciously, but sometimes just because it’s what we do, what we’ve always done.
 So what is my mental spring cleaning tip for you?

Sweep the idea out of your brain that you are stuck, and give yourself permission to change!

If it helps, write yourself a permission slip and hang it on your fridge, hang it on your mirror, tape it to the dash of your car! Whatever will help you.
You are allowed to change.
You can change your mind.
You can change your opinion.BC191THB8U
You can change who you spend time with.
You can change how you dress.
You can change what you eat.
You can change your attitude.
You can change how you show up in the world.
You can change how you feel.
You can change your energy level.
You can change habits.
You can change your hobbies.
You can change your health.
You can change anything that is changeable!
YR8EV7NYYVWho says that we need to stay where we are?
Keep the same opinions?
Keep the same career?
Hold onto the same relationships?
Continue to eat the same as we always have?
Continue the same hobbies?
You are allowed to start dressing differently if you feel compelled to. Throw away the clothing that you don’t feel great wearing. Wear what makes you feel good, even if it’s a wild outfit that leads your friends to say “wow! I’ve never seen you wear something like that!” Especially if they say that....and it’s something that you feel good in!

You are allowed to change your mind. We can and will change our minds all of the time. This is perfectly ok. Just because you subscribed to a certain belief, doesn’t mean that you can’t change your mind! We change as individuals throughout our life, so our opinions are allowed to change too. Don’t allow people in your life to hold you to something you once said or agreed to if you have changed your mind. It's ok. You have permission.

You are allowed to change your job or career to one that makes your heart sing. What’s that? You have college debt for your chosen career? You’ve got so much time invested into your career? Oh, you have great benefits? I get it, but that doesn’t mean that you need to stay in a career that makes getting out of bed in the morning a miserable ordeal. What are you good at that makes you happy doing? Find one of those things, and do it. There’s no reason that you can’t love, or at least enjoy what you do to make money.
You are allowed to let go of relationships that don’t serve you. That friend that you’ve had for 20 years, that you feel so obligated to, even though she never keeps the things you tell her in confidence, has criticisms for your life, loves to gossip, and generally has a negative attitude? Yeah, her….You can let her go. Its okay. You don’t need to tell her exactly why. Just send her love, let her go, wish her well, and put forth time & energy into budding new friendships that are positive and that you feel energized rather than drained by!
You are allowed to change how you eat! Your partner doesn’t like to eat healthy food? Maybe they can start to cook for themselves more often as you chef yourself up some new vegetable goodness! If you feel drawn to eating healthier, you are allowed to put the effort forth in that! Your friends and family can benefit from you exploring healthier options. If they rely on you for cooking, then they can choose to support you and explore healthier eating with you, or they can choose to start cooking for themselves!
You are allowed to explore new fun things in life! Get out there and try a new activity. Ask your friend that enjoys an activity that you are unfamiliar with to take you with them! Explore new things! Just because you’ve been on a bowling league for the last 7 years doesn’t mean that you can’t drop it to make time for the belly dancing class you’ve been eye balling! Explore new interests that excite you!
So, now I ask you.…as you read the above, what popped into you mind about your life? Where are you craving change? Where have you felt resistant to it? Where have you felt like you weren’t allowed to change? I challenge you to do some mental spring cleaning by letting go of the belief that you are stuck in these areas. Just take your imaginary broom and sweep that thought right out of your brain. Did you picture that? Good. Now that you've cleaned that limiting belief out, pick at least one thing that you want to change about you this spring. Just for you. You deserve it!
Wishing you blissful spring fever!